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The missus will be training with me for a while to help get her back into the gym. We have a 2yo daughter and she has put on a little weight. She used to go the gym quite alot, but obviosly having a baby changes things.
Ok, should she eat the same as me just smaller quantities? do women need carbs at night? we'll be traing at about 630 or 7 at night so should we have dinner a couple of hours before we train? Whats a good PWO for her?
its the same for everyone, 3 hours of training a week, multiple small meals made up of lean protein, essential fats and unprocessed carbs, a protein drink after training.
Ok heres what I have put together for her. Its just less than what I eat. Training 3 days a week with her doing cardio as many times as she likes 4-6 days.
The protein sources will be mixed up to include red meat.
omelette with 2 eggs and 2 whites
veges
1/3 cup dry measure porridge/muesli with milk
or
muesli/oats with berries and milk
1 egg
rice cakes with 1tbsn PB
piece of fruit
tin tuna
1 slice of wholewheat bread/pitta wrap
mayo
piece of fruit
half scoop whey
banana
1 scoop whey and scoop waxy maize
150g chicken
small potato
sour cream
veges/salad
cottage cheese with almonds
on off days We will cut the carbs down a little bit. Tell me what you think
she's the same height as you just a little heavier. yes she will be training with me. had our first sesion last night.
I will add more protein in then thx.
Shoyuld that be a whole scoop of why before training as well?
re: the whole scoop of whey before training, that's up to her. I don't think the difference between a 1/2 scoop and 1 scoop is that much in the long run. What matters is consistency - consistently eating about 30 grams of protein 5-6 times a day, consistently training with HEAVY weights, etc etc all the best!