fenix237
12-01-09, 1:09 pm
hey all- i was hoping for a little help for my sister! she asked me for an outline to get in better shape. i originally asked Toni69 for her take, but she could be busy at the moment.
first off- a little background; my sister just turned 40 this year- she is 5'2" 110lbs with around 18% bodyfat. she wants to lose 5lbs of fat and add 5 in muscle- she goes to the gym regularly, does lots of aerobics classes, yoga, and light weight training, usually a circuit style faster pace w/o's. she feels like she's in a rut with her routine/food and asked me for assistance. she is careful about what she eats, but there is room for improvement
i was thinking she might do well on a more strength oriented routine, not necessarily a 5X5, 5/3/1 or anytihng that heavy duty- what type of split would you suggest she do? i was thinking about her doing weights 3x/wk alternating between upper/lower/upper body, then lower upper, lower the next wk. i've always been about power, mass, strength, so this is new territory for me. any suggestions with simple routines, sets, reps would be great
as far as diet goes, i am going to suggest all the usual stuff, whole unprocessed foods, lean proteins, complex carbs, good fats, fruits, veggies, lots of fiber, water etc... what macronutrient ratio do you suggest? 40/40/20 seems like a good start??? i seem to do well doing 1/3 each (Evan style), but not sure if it's what she should start with. i'm going to suggest she eat 5 meals at 300cals each- does this sound right? also, please remember my sister is not into BB'ing, PL'ing, etc... she just wants to look athletic and healthy
i was going to have her start doing fasted am cardio for 30 mins first thing out of bed (this worked for me but i was 275 and 50lbs overweight) at a heartrate of 120bpm (she does have a Polar HR monitor)- is this a good idea?
anything anyone can suggest is much appreciated!!!
thnx again!
Bibendum
first off- a little background; my sister just turned 40 this year- she is 5'2" 110lbs with around 18% bodyfat. she wants to lose 5lbs of fat and add 5 in muscle- she goes to the gym regularly, does lots of aerobics classes, yoga, and light weight training, usually a circuit style faster pace w/o's. she feels like she's in a rut with her routine/food and asked me for assistance. she is careful about what she eats, but there is room for improvement
i was thinking she might do well on a more strength oriented routine, not necessarily a 5X5, 5/3/1 or anytihng that heavy duty- what type of split would you suggest she do? i was thinking about her doing weights 3x/wk alternating between upper/lower/upper body, then lower upper, lower the next wk. i've always been about power, mass, strength, so this is new territory for me. any suggestions with simple routines, sets, reps would be great
as far as diet goes, i am going to suggest all the usual stuff, whole unprocessed foods, lean proteins, complex carbs, good fats, fruits, veggies, lots of fiber, water etc... what macronutrient ratio do you suggest? 40/40/20 seems like a good start??? i seem to do well doing 1/3 each (Evan style), but not sure if it's what she should start with. i'm going to suggest she eat 5 meals at 300cals each- does this sound right? also, please remember my sister is not into BB'ing, PL'ing, etc... she just wants to look athletic and healthy
i was going to have her start doing fasted am cardio for 30 mins first thing out of bed (this worked for me but i was 275 and 50lbs overweight) at a heartrate of 120bpm (she does have a Polar HR monitor)- is this a good idea?
anything anyone can suggest is much appreciated!!!
thnx again!
Bibendum