wifes first time lifting weights! need help

[bigggdoggg]

this will be my wifes first time hitting the weights. she is very small 5'2" 110 lbs she has almost no fat. she would like to pack on a little bit of muscle. is everything the same when dieting for a girl. like what supps are good? whats a good whey protein. she is not wanting to gain fat just look tone gains some muscle. any help needed never done this for a woman

 

[bigggdoggg]

just a few pointers would help? thanks

 

[Miss Muscle]

this will be my wifes first time hitting the weights. she is very small 5'2" 110 lbs she has almost no fat. she would like to pack on a little bit of muscle. is everything the same when dieting for a girl. like what supps are good? whats a good whey protein. she is not wanting to gain fat just look tone gains some muscle. any help needed never done this for a woman

It's always nice to start with minimal fat when bulking. Lucky lady.

If she wants to gain I suggest she eats approx between 1700-1900 cals per day for now. Approx 175-200 grams of protein with ther rest of the cals fats and carbs.

Supplements for a woman starting out.....a good multi should be fine. I like ones with digestive enzymes myelf. If her protein intake is over 50% of her cals then maybe a calc/magnesium supplement as well.

I also suggest fish oils and evening primrose oil for supplements to be included with fat cal count.

Good whey protein.....check out the True Protein website. Tell her to order orange creamsicle.......she will sooooo love it! I personally also like EAS brand of protein powders.

Since she is new to this she will see a muscle gain and fat loss....this is something all newbies go through. But once her body adapts this will no longer occur. She will eventually have to gain some fat as she gains muscle. She can keep this to a minimum however, with a diet of clean unprocessed foods.

 

[Musculo Fuerte]

Good advice Miss M Also, newbies are more susceptible to overtraining, so get her on a nice one-body-part a week split. 3-4 days of weight training should be sufficient for getting her enough time to recover. Also, her body should respond well to compound movements like squats, bench presses, deadlifts, etc. since her body has yet to get used to this type of stimuli. Miss M's also right about the protein! 1-2 grams of protein per body lb should be sufficient.

Another little thing that a lot of newbies who want to gain muscle overlook: Postworkout nutrition. I guarantee this will help her gain muscle while minimizing fat gain. Her IMMEDIATE postworkout shake should consist of around 60-80 grams of sugary or fast-acting carbs like grape juice, and at least 40 grams of quality whey protein. After a workout, her muscles will absorb this type of meal more efficiently than any other time of the day, so take advantage of this precious window of time! It will speed recovery and muscle gain. Hope that helps and good luck!

 

[jynx]

musculo fuerte is only stating a post workout theory. as i have noticed along with other members here, you do not necessarily need to spike your insulin post workout. i like to have a solid protein and carb meal after a workout. works great for me

 

[Musculo Fuerte]

Everyone's different, but I know that I gained several pounds of muscle alone in a short period of time doing this. Just have her go by this: Trial and Error.

 

[Nasdaq]

It's always nice to start with minimal fat when bulking. Lucky lady.

If she wants to gain I suggest she eats approx between 1700-1900 cals per day for now. Approx 175-200 grams of protein with ther rest of the cals fats and carbs.

Supplements for a woman starting out.....a good multi should be fine. I like ones with digestive enzymes myelf. If her protein intake is over 50% of her cals then maybe a calc/magnesium supplement as well.

I also suggest fish oils and evening primrose oil for supplements to be included with fat cal count.

Good whey protein.....check out the True Protein website. Tell her to order orange creamsicle.......she will sooooo love it! I personally also like EAS brand of protein powders.

Since she is new to this she will see a muscle gain and fat loss....this is something all newbies go through. But once her body adapts this will no longer occur. She will eventually have to gain some fat as she gains muscle. She can keep this to a minimum however, with a diet of clean unprocessed foods.

MM knows her shit...the only thing I can add is to what was said about pwo meals...very important time to eat "something" ..I eat a peanut butter and jelly sandwich then eat a whole meal within 30 minutes.the times i don't eat within 30 minutes pwo ...I feel like shit and my recovery(intensity) for the next day is shot.

 

[ChicOnSwole]

MM knows her shit...the only thing I can add is to what was said about pwo meals...very important time to eat "something" ..I eat a peanut butter and jelly sandwich then eat a whole meal within 30 minutes.the times i don't eat within 30 minutes pwo ...I feel like shit and my recovery(intensity) for the next day is shot.

Very true. Sometimes I take a banana or something to eat in the car on the way home.