large (long) request, but its the Holiday's!!

[Gbro]

Ok, my girlfriend would like to start working out/eating healthy, and put on some lean muscle mass. I have been very serious with my diet and workouts for about 5 years now, but do not want to give her my diet/workouts because we are 2 totally different bodies, so I need some help.
She is 22 years old, 5 feet tall, about 98 pounds, very little body fat. She never puts on weight, but her diet is very inconsistent. She has never been serious about going to the gym before, was always happy to be one of the lucky ones who could look great without it. Now she is looking to gain some weight in the form of lean muscle, and is very serious about getting on a regimented program similar to mine.
To keep it short, I work out 5-6 times per week, 1 body part a day, eat 6 meals a day, mostly egg whites, chicken, tuna, whole wheat bread, oatmeal, shakes, the regular diet many people subscribe to.
I was hoping someone (lady C?) could help me out with a general workout and nutrition plan that we can start with. Realistically, she will go to the gym 3-4 times per week, and will eat basically anything, although protein bars are out, and shakes are a possibility, but I dont think she would like them more than once a day. I just dont want to say "do what I do", I think it would be great if she had something from other successful women.
You all probably need some more info, so please ask and I will supply. Thanks, and have a great holiday!!

[threenorns]

LOL - sorry, but there's really no reason she can't follow your same system. it'll just have a different effect on her than it did on you. just because she's female doesn't mean she's an alien creature - the same principals apply: low reps, fewer sets, longer rest periods, eat lots of protein, and lose the dietary finickiness.

best bet is to start her on MaxOT.

[Lady C]

I would start her out on a full-body routine 3X per week for at least 1 month. Throw in some aerobics too.

Full-Body Routine
Warm-up
Chest Press
Squats
Shoulder Press
St Leg Deads or Hamstring Curls
Lat Pull Down
Biceps Curls
Triceps Curls
Abs

After she is accustomed to doing these exercises I would switch her to a three day split with alternating days of aerobics.
Warm-Up Lifts
3-Day Split

I see no need for protein bars and I only drink a post-workout shake after weights. She can eat whole foods and not have to use supplements.
Switch her to 4-5 meals per day if necessary. She sounds like her metabolism is high already but it will help with the muscle gain. She will probably have to eat at least 1800 calories or more to gain muscle. Check out this post, she is about the same size. kgirl7 plan

Here are some other good references
Creating a plan: workout & nutrition
Workout Timing and Diet Tactics

[Gbro]

Thanks, this seems like a great start and will introduce her to the basics. I am going to try and follow kgirl7's workouts and nutrition as well.