Young Lady trying to lose some weight and get toned
While I know most of you gals on this forum are a whole lot more serious about getting fit and strong and that's awesome, so much respect for you gals. However; I have a friend that is 21, absolutely gorgeous girl (dont have permission to post pics or I would) who for whatever reason has a good set of hips (not trying to be offensive here). Anyway, she came to me for dieting/workout advice, my knowledge is more geared towards men trying to put on some mass, although I'm sure there are a ton of similarities, so this is why I came here.
Anyway, she's probably 5,5" I'd guess in the ballpark of 150lbs, but like I said torso is looks good, just her legs and hips are abnormally large. Says she "goes to the gym" about 4 times a week and burns 300-600 calories mainly running and lifts occasionally, said she counts her calories and theyre under 1000 a day which I see as a big problem and its junk to (i.e., toast with peanut butter for lunch). Anyway, you guys are the experts here, so I would appreciate any basic info that I can tailor and pass onto her, I know she would appreciate it too!
I'll work on pictures if that will help anybody. All feedback appreciated!
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You could be describing me except that I'm 41. Lots of natural muscle, very heavy on the scale. My husband is supportive, but he's more of a hard gainer and loves to lift. His body responds well to training, but I've never found anything that really works for me. I'm 160 lbs, but a size 6-8 in jeans even being so bottom heavy.
Did this girl follow the plan and how we're her results?
Any more info y'all can give or ways to synch or tweak a gainer diet and what I'll need as a relatively untrained middle aged female would also be appreciated. We also have 3 kids I have to feed and a grocery budget I try to keep under control.
I have completed a half marathon 2 yrs ago but running isn't my thing. I currently do Tae known do 3-4 times a week and do a fasted interval workout in the mornings with my instructor 3x a week. It's 10 various body weight exercises- push-ups, sit-ups, square, lunges, kicks, pinches, etc for 90 seconds with 30 seconds rest in between for a total of 15 mins exercise. I am willing to lift, but I don't love it. I'm looking to commit to a plan for 12 weeks for now then assess my progress and go from there.
Thanks in advance for your help!
Great post and great answers!! I was going to ask almost the exact same question for my wife but sure enough found the answers already here, thanks to all!!
Thanks again to the two of you, I've sent PM's to both FYI. Also, any workouts you guys have in mind or any tips on what kind of structure I should work with, I would assume higher reps than us meat heads like to do.
I use the same workout routine Abaddon uses.. I'll be glad to give you some idea of what that looks like... Also you are more than welcome, I love to hear about peoe making changes. I can't wait to hear how things are going.
Awesome, you guys are the best. Yet another reason I love EROIDS, theres always an expert(s) out there thats more than happy to take time out of their day to help others!
I will for sure pass this along, and hopefully we can line up some training sessions so I can get her on the right track. I will get some pictures so you guys can see your knowledge put to use! that is of course if she sticks with it.
Call me crazy, but I think the biggest motivation here is when she notices that first difference, i.e.. pants are looser, shes not winded as easily, friends start making comments..etc. I think if I can get her there, she'll be good to go!
Thanks again guys!
LaTTTimer99That's not crazy at all man - it will be exactly the fuel & motivation that will propel her forward and keep her continuing on the program (when the clothes start fitting looser, looking better naked, getting compliments, etc).
X2 on ANBRO's comments - have her basically stay away from processed food with labels (high-fructose corn syrup is the worst; sodium next). High protein, zero-minimal sugars, low good carbs, lots of water, lean meats, cruciferous vegetables.
A great "snack" meal / staple is FAGE brand Greek yogurt 0% fat - very few carbs, super high protein, and tastes good. You can go through my profile and look at some of the meals & recipes I've posted if you want ideas.
Good job - help her get it done man!
T3 gave you some great advice... Women do tend to think that if we are eating more often we are going to gain weight.. I would suggest every two hours.. it's easy and generally will fall on times that are convent. She needs to focus on getting protein from food.. not shakes or sups like you fellas tend to do.. I do not count cals and I do not worry with the scales.. I go by how my clothes fit.. how much weight I can put on the bar and how good I look naked.. so first get her out of that bullshit idea that she's got to see changes on the scales to be making progress. I weight my food.. oats, egg whites, chicken, fish, sweet potatoes and greens. Get her to stick with those simple concepts in the beginning.. stay away from fruit.. high in sugar... and anything processed. Water, Water, Water.... that's super important. As far as the workout routine... I always suggest weights/cardio split.. keeping in mind that weight training will cont to burn long after cardio... However, right now more than anything it's going to be about getting her diet under control.. junk will not allow for any change.. get her to use something like my fitness pal so she's accountable for what she's eating. If you can't get diet down, you're only creating more work and frustration in the gym for yourself.. and she will burn out and give up quickly. Women are very different from men.. if you need anything please feel free to hit me up...Can't wait to hear about her progress.
LaTTTimer99X2 +1
LaTTTimer99Yup X2 to what cJocJo said -
You probably know all of this already, but here goes:
IMO I'd be less concerned with exact calorie count and more concerned with the number of meals and timing. But 1,000 is way too little, and will cause her body to preserve the bodyfat.
Girls tend to do well if you help her view the diet as "snacking" and not meals per se. Fist-sized meals; I'd say the more the better. 6-8 per day, timed ~ every 140 minutes, with the "meal" no bigger than her fist. Front-load carbs to the first 2 or 3 meals, then zero carbs other than vegetables after either Noon or those first 3 meals, whichever comes first.
Eating at 140 minute intervals will turn her body into a furnace - she'll retain muscle and melt off fat.
How disciplined is she? I always recommend people conquer their apprehension of eating so many times a day by learning to cook healthy foods in BULK, then Tupperwaring fist-sized portions so 2-3 days worth is in the fridge and all they have to do before leaving for work is reaching in the fridge and grabbing 5-6 Tupperwares to take with them. Have her set her phone timer to go off every 140 minutes.
Diet is 3/4 of results as long as they are working out. Help condition her by drilling diet & nutrient timing into becoming second nature and a way of life. Once people pass 10-14 days on the increased meal plan, they'll notice results. I've not had a single person who actually did this NOT see and feel the results. She'll have more energy, she'll constantly be hungry (stoked metabolism), she'll have lost bodyfat and gained lean muscle (***with women, it's super important for them to not "scale-watch" - in all likelihood her Bodyweight may not change much at first, but that's because she's offsetting fat loss with LBM).
Chicks get spooked on the scale if they aren't losing weight immediately: it's best to have them measure progress by fat calipers, and how they look naked. At the 30 day mark, let her start scale watching again, because if she stays disciplined with diet & cardio, the fat pounds will come off.
The first 10-14 days are always the hardest, because people feel bloated and full until that metabolism responds and starts firing hard. Once that happens it's all gravy.
Cook in bulk - yams, tilapia, salmon, boneless skinless chicken breasts, asparagus, broccoli - Tupperware fist-sized portions that she'll eat upwards of 6-8 x / day on 140 minute intervals.
I'd recommend putting her on HIIT cardio - interval sprint training. Melts off fat way better than steady pace cardio.
Egg Whites International - have her buy some. Very versatile, can use in shakes or a number of recipes.
Get her to trust your instruction to stick with the high number of meals without getting on the scale - remind her that once her metabolism responds, the full / bloated feeling will go away.
Carb cut after meal 2 or 3 or Noon, whichever comes first. Morning carbs she can pick her favorite granola or low-sugar cereal / oatmeal.
Kinda info vomit here pal but it's tried & true - just get her to stick with it for 2 weeks. She'll start torching her workouts and HIIT cardio too because of the increased meals.
PS - with a girl like that, help her maximize her gifts with lots of walking lunges, squats, and stair lunges / stair sprints. Definitely gear her towards HIIT training and away from poodle spinner cardio.
She also may well benefit from a good thermogenic - IMO the best one out there is the USPLabs OxyElite Pro (I believe the *real formula is still available at SupplementWarehouse.com). If not, there are plenty of options. A good thermogenic on a non-steroid user with a healthy ticker works wonders for blasting thru cardio sessions and keeping the energy spiked.
Good luck - hit me w any q's
Peace
T3
@lattimer 99- thanks for such thorough info!
a couple of questions- Is the fist sized guideline including low carb veggies or would I pack a fist size of protein then dump it on a bowl of lettuce or make wraps with lettuce leaves? What ratio do protein to carb for the first meals and what ratio of protein to veggie for the later ones if is packed together?
+1 from me bro, like I said above, thanks for taking the time out of your day to help a brother out.
At 150 lbs she needs 1500-1800Kcalories. Needs less cardio more resistance training. If she's wanting to work on hips, legs, ect. I'd suggest lunges, squats, split squats, straight leg deadlift. High reps 15-20, 4 sets.
put her on around 1200 calories a day split between 6 meals