A request for DQ

[triggernigha]

If you have the time DQ, i was hoping you could post your average daily diet for both off season and pre contest

Its alot to ask i know, i would like to be able to guide my gf better on what she should be eating and its obvious you know what you are doing. at my gym she is the only girl there so its not like there are others around for her to speak to.

currently she is about 130lbs (she was lighter but with her new job she has put some weight back on - not eating right) and would ideally like to be around 110. her job is real demanding (works with toddlers full time) but still hits the gym 5 days/week, but lately her eating has gone to shit a bit, she never eats junk just with her job its difficult to get to eat often, so it tends to be bigger meals less often. i thought some tips from a female would help.

also it would be good to know how you train.

i've had her do programs of both heavy and low reps/sets to build some inital strength ~(which she has, shes about twice as strong as when she first started last year) and then for the last few months, she has been on higher reps/sets. she use to run but now has difficulty finding the time to do both weigths and cardio.

What do you think would be the best spit for her - 3 days weights and 2 days cardio?

i.e. Mon - weights, Tue - cardio, Wed - weights, Thurs - cardio, Fri - weights

or what you suggest?

thanks in advance for any help you can provide.

[dancerqueen]

Hey there Triggernigha!  No problem!  I'm sitting about 163lbs right now so keep that in mind with my food and such.  Here is a link to my journal.  It has my food list and my workout schedule on it, so you can see what is going on daily.   Keep in mind that this is my off season time.  With on season, my carbs get cut, almost completely, and my sizes goe down to about 6-8oz of meat.  What is she doing currently?  If you can list a food log for her on an average day and I can help her out there...I am doing cardio right now about 3 days a week at 30minutes a time, but on season, it's twice a day at 50 minutes a piece 6 days a week.  With her goal, I would probaly say cardio around 4-5 days a week about around 30-40 minutes a piece.  It's amazing what changing your diet and adding a bit of cardio does.     I also take a basic multi vitamin with a vitamin C.  I have problems with my knee and wrists, so I take a joint support along with fish oil 1 a day for me with the fish oil.  Eveyrthing else I take 2 a day and I take the multi 3 times.  I notice a huge difference when I'm not taking these things.  My body just doesn't want to move and I feel completely lethargic.  As far as workouts go, you will notice that I'm very old school in my training.  We did take deads out for the start of the season on back day, which is unusual for HC and I.  I find that training with the progressive overload theory and high weights keeping my reps around 10-12 help me the most.  Start her out with a basic split....can you two lift together?  If you can I totally encourage it.  You never know what can happen there.....it's either going to work or not.  Monday-chest/triceps, Tuesday-back/biceps, Thursday-legs/calves, Friday-shoulders, light abs....something like that would work just fine.  Hope that helps.  I will get on here today and update my journal to help you out evenmore.  I'm missing about 3 workouts right now.  I have just been swamped.  I will help you out though.    Hope this helps out so far.....here is the link to my journal too.   

http://houseofbodybuilding.com/forum/index.php?topic=124.0

[triggernigha]

thanks DQ

couldnt ask for better

[dancerqueen]

NP!!!!