Does anyone have any good female mass-adding programs?
I got a female friend who works out at a Y 2-3 times a week (basic program that they give to all girls, which consists mostly of glute and abs work...), eats 50% crap (chips) and 50% super healthy, is 5'1" and 84 lbs, with BF easily below 12%.
Doctor told her to gain 10 lbs of muscle/fat.
How should she be eating/training? I don't think Ice Cream sandwiches are a good idea for breakfast, for example, because, well diabeetus. I think she can get there with training, proper nutrition and discipline.
Anyone have advice or resources? Her legs are reasonably strong due to formerly being a ballerina, but her upper body is extremely weak - no pull-ups, she can do maybe 6 girl push-ups, she can't even bench press 20 pounds because her shoulders/chest are so undeveloped! I don't even know where to begin.
She eats 6-7 times a day already, usually 50% carbohydrates of all sorts (refined, not refined, polysaccharides, monosaccharides, etc.).
I feel like putting her on one of those super-heavy lifting programs with nothing but low reps, high weights (relatively speaking), and endless ingestion of protein. And of course, zero cardio.