A little diet/Training advice for my girlfriend
So my girlfriend and I have been working hard on cutting bodyfat for the past couple of months. We have calculated out our calorie deficits and a macro spread. While I have been seeing good results (losing about 2lbs a week) she is struggling and not seeing much if any weight loss.
We train at the gym 6 days a week and 3 of those days after our regular weight training we do 30min of moderate intensity cardio followed by a 5 minute session of HIIT doing things like dead landmines or bodyweight exercises such as push-ups, jumping jacks, high knees etc...
we are both fairly high in bf (her 45%) (me 21%) and I just dont know why she isnt seeing the results she wants. she is at a 500 calorie deficit (1900 calories/day) 114 carbs/190 protein/76 fat we are both at basically the same macro spread just giving her less total calories, which just doesnt seem to be working for her.
here are her stats..
Female
19 yr old
5 foot 4 inches
200lbs
roughly 45% bf
if anyone could help me out i would lend some advice we would much appreciate it! especially from some of the female members.
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How many times a day does she eat? The number of meals you take in play a big role in metabolism. Although she is in a calories deficit, she should still be spreading her calories throughout the day, consuming all her carbs earlier in the day.
No carbs after two is a general guidline she can try. I've helped my gf lose 45 lbs and counting since june 17. Her last meal is six oclock in the evening with no carbs. Weather permitting, she runs about 30 minutes every night after supper and works out with me three days a week.
Also, cut out all sugar. (Pop, cakes, cookies) Dieting is hard work so she should have a reward for it. Have her treat herself with a cheat meal once a week. (Not a cheat day) Tell her good luck and stay focused! I don't know her but I'm pulling for her. Keep us updated with her progress. Once she sees a change in her body, she won't want to stop.
You might want to invest in a calorie tracker and see what is really going on. If she´s really in a calorie deficit then it might be just the body hanging on to water... just keep dieting and the results will come.
I feel her pain my body clings to fat. If your gym offers cardio classes have her take a few a week. The constant change up is the only thing that works for me. Good luck
Thanks that's actually something we hadn't thought of! Our gym doesn't do classes but we will try to mix up her cardio so it's not just the same thing every day.
Changing it up makes all the difference in the world to me. The more difficult it is, (ie if you like to run, bike instead) the better it will work. Personally I hate cardio so classes help, but if you have to do it on your own I'm sure you can find away.
I dont even want to think she is cheating. Lets give her the benefit of the doubt losing weight can be hard. Im thinking she is not taking in enough calories sounds crazy but an inadequatley fueled body will choose to drop calorie burning muscle rather than fat.
Not eating enough calories can slow down thyroid production and decrease what muscle she is hiding. Even uping the calories alittle to say 12 percent for 2 weeks with all the working out and cardio you guys do should be no problem
Thats 12 percent of body weight
Could you possibly explain the way to figure her needed calories using that 12% increase? I'm bad at math..
Do you recone shes cheating? Having secret snacks?
She says she isn't. I trust that she isn't.
Im just saying because with her stats and the training and diet regime you told us, that fat should e melting off her, somethings either wrong with her or she is cheating :/