How to create a meal and workout plan?

[gloomy]

This isn't for me, my mom asked me to create her a workout routine so we can go to the gym together and eat clean. she's looking to lose around 15-20lbs within no specific time range. i just need to know to how calculate and organize one.

i feel like this could also help me create more plans in the future for myself or even others.

 

[gloomy]

bump

 

[Ladiesman217]

This isn't for me, my mom asked me to create her a workout routine so we can go to the gym together and eat clean. she's looking to lose around 15-20lbs within no specific time range. i just need to know to how calculate and organize one.

i feel like this could also help me create more plans in the future for myself or even others.

Firstly to calculate her maintenance you can use one of those calculators online and then tweak it by recording calories eaten in a week or two to find the real figure. Adeficit of 500-700 calories is healthy, and it would take around 15 weeks to lose the weight, 40 percent carbs 30 percent proteins and 30 percent fats is a good Macro split, track calories and cardio.

For the workout plan:

The best split generally is a Push Pull Legs Split 3-4x a week, here is my routine

Push:
Bench Press
Incline Bench Press
Shoulder Press
Skullcrushers
Dips
Lateral Raises

Pull:
Pull Ups
Lat Pulldowns
Machine Rows
Dumbbell Bicep Curls (Drop set)
Chin ups
Wrist Curls + Extensions 2x20 each

Legs:
Crunches 2x20
Reverse crunches 2x20
Russian Twist 2x20
Squats
Lunges
Calf raises
The hamstring curl machine thing

All 3x12 unless specified otherwise

Mark as solution

 

[gloomy]

Firstly to calculate her maintenance you can use one of those calculators online and then tweak it by recording calories eaten in a week or two to find the real figure. Adeficit of 500-700 calories is healthy, and it would take around 15 weeks to lose the weight, 40 percent carbs 30 percent proteins and 30 percent fats is a good Macro split, track calories and cardio.

For the workout plan:

The best split generally is a Push Pull Legs Split 3-4x a week, here is my routine

Push:
Bench Press
Incline Bench Press
Shoulder Press
Skullcrushers
Dips
Lateral Raises

Pull:
Pull Ups
Lat Pulldowns
Machine Rows
Dumbbell Bicep Curls (Drop set)
Chin ups
Wrist Curls + Extensions 2x20 each

Legs:
Crunches 2x20
Reverse crunches 2x20
Russian Twist 2x20
Squats
Lunges
Calf raises
The hamstring curl machine thing

All 3x12 unless specified otherwise

Mark as solution

thank you so much

 

[submissivechud]

Firstly to calculate her maintenance you can use one of those calculators online and then tweak it by recording calories eaten in a week or two to find the real figure. Adeficit of 500-700 calories is healthy, and it would take around 15 weeks to lose the weight, 40 percent carbs 30 percent proteins and 30 percent fats is a good Macro split, track calories and cardio.

For the workout plan:

The best split generally is a Push Pull Legs Split 3-4x a week, here is my routine

Push:
Bench Press
Incline Bench Press
Shoulder Press
Skullcrushers
Dips
Lateral Raises

Pull:
Pull Ups
Lat Pulldowns
Machine Rows
Dumbbell Bicep Curls (Drop set)
Chin ups
Wrist Curls + Extensions 2x20 each

Legs:
Crunches 2x20
Reverse crunches 2x20
Russian Twist 2x20
Squats
Lunges
Calf raises
The hamstring curl machine thing

All 3x12 unless specified otherwise

Mark as solution

ppl as best split

 

[submissivechud]

ppl as best split

read more
3x12
im praying this was a joke post

 

[Ladiesman217]

ppl as best split

read more
3x12
im praying this was a joke post

?

 

[Ladiesman217]

read more
3x12
im praying this was a joke post

As long as reps are taken close to failure (0-3 reps in reserve) there’s not much of a difference in rep ranges tbh, and I don’t mean, and 3 sets is pretty optimal

ppl as best split

Maybe upper/lower is better but I do ppl which is why I wrote down my routine, either way I think as long as ur lifting the weights close to failure with proper nutrition all this “optimal” bs is just retarded tbh

 

[submissivechud]

As long as reps are taken close to failure (0-3 reps in reserve) there’s not much of a difference in rep ranges tbh, and I don’t mean, and 3 sets is pretty optimal

3 sets of 0-1 rir is over fatiguing for minimal extra gains

Maybe upper/lower is better but I do ppl which is why I wrote down my routine, either way I think as long as ur lifting the weights close to failure with proper nutrition all this “optimal” bs is just retarded tbh

upper lower, fbeod, anterior posterior, ulr

 

[gloomy]

3 sets of 0-1 rir is over fatiguing for minimal extra gains

upper lower, fbeod, anterior posterior, ulr

can you explain this to me? i apologize i just don't know a lot about this stuff

 

[submissivechud]

can you explain this to me? i apologize i just don't know a lot about this stuff

are you a girl or a guy
if ur a girl js do whtv it hardly matters

 

[Ladiesman217]

3 sets of 0-1 rir is over fatiguing for minimal extra gains

upper lower, fbeod, anterior posterior, ulr

3 sets is quite efficient tbh, and I do agree with you 0-1 rir is over fatiguing , maybe leaving 2 reps in reserve is better
The exact rep range or even split for that matter is also not make or break like I said as long as your getting your nutrition and training properly with good form and progressive overload you will gain muscle

 

[gloomy]

are you a girl or a guy
if ur a girl js do whtv it hardly matters

i said it's for my mom in the thread

 

[Ladiesman217]

i said it's for my mom in the thread

If it’s your mom she should prioritize cardio mainly

 

[gloomy]

If it’s your mom she should prioritize cardio mainly

yeah i know that, i was just wondering if anything else would help. thanks though

 

[Ladiesman217]

yeah i know that, i was just wondering if anything else would help. thanks though

A little strength training will also help, mainly she should be getting adequate macros, cutting down on calories and doing cardio to lose weight , I would estimate 15-25 weeks to lose the weight