Hi everyone,

I'm trying to help a friend build herself a program and a diet that will work for her. Basically she is tall and slim but has a few pounds to burn. Of course, to burn off those extra pounds, I suggested that she should do 15 minutes of cardio before proceding to do some weight-lifting. To make sure that she would cut/define those muscle first and to burn off everything that the cardio session doesn't burn, I didnt build-up a program that will make her gain mass.. In other words, smaller charges and more repititions.

What I really would like is some suggestions for the diet and what kind of program you would recommend for a fat-burner training (maybe 4 weeks??).. Then another suggestion for a diet and a program for a mass builder. I would need the approximative calories for each diet..

Any suggestions??

Dart