anzel
New member
My gf is a school teacher and she part times as a fitness instructor at the gym. She teaches class mostly at night after she has been working. She is complaining about feeling hungry after some of her tougher nights & feeling drained & depleted the following day.
Heres her details.
37 yr
5` 6"
approx 130 lb.
Training natural.
She has super strong legs, big quads!
--------------------
wt training/ fitness classes;
Bodypump(full body high rep low wt ) 1hour 1 - 2 x/wk
calories burned: under 500
Augment w/ personal wts 2x/month (or whenever she can get it in) - usually after she teaches spin class;machine assited dips & pull ups (she can do 3-5 reps full body wt pull ups too) superset 2 sets x 12-15 reps
Calories burned: under 500
Power yoga 1hr 1x/wk
Not too many calories burned here
Spinning 1hr 1x/wk
Calories burned: under 500
Bodyattack 1x wk (high impact aerobics w/ plyo & upper body strnght training)
the upper body strenght portion consist of push ups(3setx16)(1x24) and 1 arm over head planks
Calories burned: easily over 500
On wed night routine is Bodypump @ 6pm followed by Power yoga @ 7pm (6-8 , 2hrs)
This is a super long day for her. She eats her dinner before going to the gym and has a little something when comes home. She complains of being depleted and very tired the next day. I told her to have a pro drink & bagle right after her work out to replenish . What do you think??
Off days:thur, fri & sunday
Meal 1 7:30 am: 1-1 1/2 C Kashi Go lean
1 c almond milk
I dont think her brkfst is enough here!
Meal 2 10:30 am: 1 egg wht, 1/2 handfull walnuts, 1/2 handfull craisins
I told her to eat another egg white or even just a whole egg.
Meal 3 1:00 pm : Either Turk sandwich on Multigrain sandwich thin w/ honey mustard & tomato OR
Chix breast w/ cous cous veggie & cranberry sauce (some close variation to these)
Meal 4 between 4 or 5 pm : Odwalla bar or pro shake (not very consistant here)
Meal 5 around 5 pm on wed only : whatervrs for dinner (clean, good pro source & carbs like a yam, veggies) workout starts @ 6pm. 8pm after workout eating nothing
or maybe some Peanut Butter.....??
Meal 5 around 7:30 -7:45 rest of the week due to early evening gym class.(eats a pro bar or shake before the gym)
Bedtime: 9 pm
Calories Approx 1200-1700/day
After tues class & wed class feel very depleted following morning. Feeling very tired & hungry.
She has very strong looking arms & back. Nice flat stomach (trim waistline)
If she gains weight its usually in here butt & thighs. Her bodypump class is full of squats. Even though its high rep lo weight she usually has more weight on the bar than guys who are taking the class!!
I tell her to eat more. I know it gives me energy. But she doesnt want to gain wt in her problem areas... tough bind!
Any help please?
Heres her details.
37 yr
5` 6"
approx 130 lb.
Training natural.
She has super strong legs, big quads!
--------------------
wt training/ fitness classes;
Bodypump(full body high rep low wt ) 1hour 1 - 2 x/wk
calories burned: under 500
Augment w/ personal wts 2x/month (or whenever she can get it in) - usually after she teaches spin class;machine assited dips & pull ups (she can do 3-5 reps full body wt pull ups too) superset 2 sets x 12-15 reps
Calories burned: under 500
Power yoga 1hr 1x/wk
Not too many calories burned here
Spinning 1hr 1x/wk
Calories burned: under 500
Bodyattack 1x wk (high impact aerobics w/ plyo & upper body strnght training)
the upper body strenght portion consist of push ups(3setx16)(1x24) and 1 arm over head planks
Calories burned: easily over 500
On wed night routine is Bodypump @ 6pm followed by Power yoga @ 7pm (6-8 , 2hrs)
This is a super long day for her. She eats her dinner before going to the gym and has a little something when comes home. She complains of being depleted and very tired the next day. I told her to have a pro drink & bagle right after her work out to replenish . What do you think??
Off days:thur, fri & sunday
Meal 1 7:30 am: 1-1 1/2 C Kashi Go lean
1 c almond milk
I dont think her brkfst is enough here!
Meal 2 10:30 am: 1 egg wht, 1/2 handfull walnuts, 1/2 handfull craisins
I told her to eat another egg white or even just a whole egg.
Meal 3 1:00 pm : Either Turk sandwich on Multigrain sandwich thin w/ honey mustard & tomato OR
Chix breast w/ cous cous veggie & cranberry sauce (some close variation to these)
Meal 4 between 4 or 5 pm : Odwalla bar or pro shake (not very consistant here)
Meal 5 around 5 pm on wed only : whatervrs for dinner (clean, good pro source & carbs like a yam, veggies) workout starts @ 6pm. 8pm after workout eating nothing
or maybe some Peanut Butter.....??
Meal 5 around 7:30 -7:45 rest of the week due to early evening gym class.(eats a pro bar or shake before the gym)
Bedtime: 9 pm
Calories Approx 1200-1700/day
After tues class & wed class feel very depleted following morning. Feeling very tired & hungry.
She has very strong looking arms & back. Nice flat stomach (trim waistline)
If she gains weight its usually in here butt & thighs. Her bodypump class is full of squats. Even though its high rep lo weight she usually has more weight on the bar than guys who are taking the class!!
I tell her to eat more. I know it gives me energy. But she doesnt want to gain wt in her problem areas... tough bind!
Any help please?
lol
