my gf wants to put on weight!

[bigale]

hey, girlfriend wants to put on weight put is not part of a gym.

she wants me to make a high calorie diet for her to be more curvier more womenley so to speak.

now the proplem i have is that i just bodybuild so all i know is bulk diet which is a high calorie diet but she not going to be training, ive told her that with out training it will turn into bodyfat but im just banging my head against a brick wall any ideas ladies?

[jennyd]

Well, first off, she doesn't necessarily need to belong to a gym to be fit. She could still train, do cardio, bodyweight exercises, etc. without belonging to a gym.
Or is she just NOT interested in training?
Anyway...she can keep her diet very clean, keep her protein high, keep her carbs and fats fairly low, but increase her calories, and she'll put on some weight, but won't be putting on 'bad' weight (so to speak). The timing of her meals is also important as well.
If she's not going to be training in any way, her diet will be crucial.
I think it's refreshing to hear that a girl wants to put ON weight. Good luck.

[mitchcumstein]

Yes, it is nice to hear for a change. If she wants to put on weight shes got 2 choices obviously, fat or muscle or some of both. If she has really low bodyfat right now it might not be a bad idea to add a little fat. Depends on what look shes going for. Anyhow, if she wants to put on muscle, shes gonna have to lift weights, period. Theres no other way to add muscle to your body. Either way however is gonna require a diet with calories in excess of her maintenance level.

[mitchcumstein]

Heres a real good article.

How to Build Feminine Muscle

If you ask ten different people how to build muscle you will get ten different answers. Information on building muscle is a dime a dozen. Muscle building data is in ample supply. Many people new to the sport of bodybuilding freely giving misinformation encouraging women to lift lighter weights and employing the use of more reps for “fat burning” and “toning.”

The internet and fitness magazines are littered with muscle-building information promising fast results to muscular and tight body of your desires and dreams.

WAKE UP!

If you want to build muscle you have to stop implementing a multitude of tricks and tactics every training session. You must challenge your muscles, and you have to know when to stop training to allow your body to recover.

The absolute best way to gain muscle is to get educated. Learn the working factors on how to train.

Learn:

How a muscle grows
How to fuel and nourish your body
How to train
How to implement cardio
How to rest
Each of the above is very important factors in building muscle.


How a muscle grows

For muscle to grow certain factors need to take place:

You need to stimulate the muscle through weight-bearing exercises, which creates microscopic damage to the muscle fibers.

Following intense training you need to supply your body with the proper nutrition to replenish the fuel stores.

You need to rest to allow the muscle to recover and repair the damage done during training. Your muscles grow when they are allowed to rest.


How to fuel and nourish your body

What you eat, when you eat it, how much you eat, and how you combine your food groups all have a dramatic effect on how you build muscle, and even burn fat.

Protein is an essential element for building muscle. Without eating enough quality complete protein, you will be robbing yourself of muscle gains. Strive to eat at least 1 – 1.5 grams of protein per pound of lean body mass.

Carbohydrates provide energy. Carbs also direct protein and other nutrients into your muscle cells. While carbs are an important ingredient to building muscle mass, too much or the wrong type (processed) can be stored as body fat.

Even though your ultimate goal is muscle gain, you need to also be receiving essential fats in your diet. Without the proper amount and type of fat, you're body is unable to build and regulate hormones necessary for growth.

After training, you have 20 - 45 minutes in which nutrients can be immediately utilized for muscle repair. During this time, it is absolutely essential to consume carbohydrates and protein. I don't care if you are limited to 50 carbs a day, those carbs must go before and after training if you expect to build muscle.


How to train

A muscle grows when it's forced to grow. Therefore, in order to build muscle and strength, you have to challenge your muscles. This can be done with heavy weight training and progressive overloading.

Compound exercises target the all the muscles in the trained muscle group. You should begin your training with a compound exercise, followed by 1 – 2 auxiliary movements. Choose 2-3 exercises per body part using approximately 3 sets each.

Another confusing muscle gaining element is repetitions. So, what's your current rep range? Do you use 10 - 12 reps or 12 - 15? Do you feel that's a heavy workout? Those rep ranges can be effective for muscle endurance, but if you want to build muscle you have to lower your reps to the 6 - 8 rep range. Using heavy poundage in the 6 - 8 rep range targets the type II B muscle fibers, those responsible for growth.

To build muscle mass you have to stop turning your training session into a training marathon. Cut back on training, increase anaerobic intensity, and watch yourself grow.


How to implement cardio

Adding cardio to the end of your training session is catabolic. The best way to add cardio to your muscle-gain regimen is to do it separately from your weight training.

Cardio can increase your metabolism. But, too much cardio can eat muscle and lower your metabolism. Too much of a good thing can work against you. You need to be able to assess yourself and know how to properly implement cardio, when, and duration.

For muscle gains, I recommend cardio three times a week maximum, at 15 – 20 minutes steady state.


How to rest

An overtrained muscle will never, ever, ever, EVER grow. You build muscle at rest, provided you train and eat correctly.

Rest is the number one, absolutely most important muscle-growth factor and it's grossly overlooked. You DO NOT build muscle in the gym. Weight training tears down muscle. Your muscles grow when you feed them immediately after training and allow them to rest.


Conclusion to How to Build Feminine Muscle

I've said it before and I'll say it again; Train, Eat, Rest = Growth. It doesn't get any simpler than that, folks.

[bigale]

thanks guys. she doesnt want to lift weights just make her butt, hips etc little bigger, fuller.

told her she can squat at home and other home exercise to keep her in tirm.