general weight loss guide for a woman.

[asianlover]

im trying to put a diet together for my brothers wife. i just need general stuff like how much carbs, protein, fat, sugar, calories should she be limited to. she is 115lbs, probable about 5'2". does do any weight training, just cardio. also, how much cardio should she do? she runns now, would a fast pased walk be better?
i usually cut with 3500 cals. so i am finding it kinda dificult do to put her diet together.

 

[amore]

I'd start her out on about 1100 cals a day for cutting, have her do HIIT training (high intensity interval training - look up on the web) 3x a week and lift weights as heavy as possible w/o injury. If she's new to weight lifting she'll need to take it easy until she has the form right. Weight training is great as your muscles get a "work out" for longer than they do with cardio. Both have their purpose though. Sugar as low as possible. 40% protein/30% fat/30% carbs for start might be good. Later maybe try 50/30/20 (that seems to be working for me). Keep protein high...

 

[scorpiogirl]

Do your research here - better yet - have her read and do the research. She should start here...

http://elitefitness.com/forum/showthread.php?t=363631

 

[Miss24k]

I'd start her out on about 1100 cals a day for cutting

And why would you start her out at just below 10x her bodyweight? 1100 is pretty low, and you can't really go any lower without starving. Starvation ode is not a place you want your body to be.



10-12 x her bodyweight is a good place to start with her calorie intake. It's better to start higher in calories and then cut if needed.

What is her bodyfat %?

 

[Daisy_Girl]

And why would you start her out at just below 10x her bodyweight? 1100 is pretty low, and you can't really go any lower without starving. Starvation ode is not a place you want your body to be.



10-12 x her bodyweight is a good place to start with her calorie intake. It's better to start higher in calories and then cut if needed.

What is her bodyfat %?

agreed agreed agreed

Also, she NEEDS to lift. It is a MUST, a non-negotiable issue. Cardio + calorie deficit = muscle loss = lower metabolism = more fat and squish

 

[asianlover]

thanks for all the help ladies. i dont know her bf. its not high though.

 

[Sassy69]

LOL hate the squish!

 

[amore]

10-12x. Thought that for cutting you always go less than 10x your body weight. My mistake ;-((

 

[Daisy_Girl]

10-12x. Thought that for cutting you always go less than 10x your body weight. My mistake ;-((

NO NO NO. You should *never* go below 10xBW - even when cutting. There are SOME people who can go below - without losing muscle and feeling like general CRAP. But you don't know if you are one of those people until you have a few years of training and dieting under your belt - and you have figured out your body and what it needs.

The heavier you are, the more likely you CAN go below 10x BW and lose fat ... for example, someone who needs to lose 50 lbs might be okay with this. Someone around 115lbs who wants to lose about 10 lbs doesn't have this luxury of extra padding (even if they think they do) to get rid of instead of losing the muscle.

 

[amore]

NO NO NO. You should *never* go below 10xBW - even when cutting. There are SOME people who can go below - without losing muscle and feeling like general CRAP. But you don't know if you are one of those people until you have a few years of training and dieting under your belt - and you have figured out your body and what it needs.

The heavier you are, the more likely you CAN go below 10x BW and lose fat ... for example, someone who needs to lose 50 lbs might be okay with this. Someone around 115lbs who wants to lose about 10 lbs doesn't have this luxury of extra padding (even if they think they do) to get rid of instead of losing the muscle.

Good to know ;-) That's why I love this forum! We can learn so much from one another!! And to think that I was thinking about cutting my own cals more!! ;-(

 

[scorpiogirl]

Amore - that's why I was telling you NOT to go below 1400 per day!

 

[amore]

Amore - that's why I was telling you NOT to go below 1400 per day!

LOL. Now I see. It didn't stick at first for some odd reason. ;-( It's sticking now though!! ;-)

 

[bigazn]

Does this 10-12x BW for calorie intake apply to males as well or should we be going a little higher?

 

[Daisy_Girl]

I would think it was pretty accurate for men too ....

Fir example, if a male weighs 250 and want to cut, the daily caloric intake would be between 2500-3000.

OBVIOUSLY, individual mileage may vary - which is why you start out higher and come down if you don't see results ... rather than bottoming calories out first and fucking up your metabolism.

 

[nikkita]

My opinion is that you need to set how her current diet is to know how many cals and how her macros are. Then you will see if there are any diet habits that need to be modified. I think it is better for general weight loss to adjust the calories consumed by reducing them beginning by 10% of her current diet and combine it with an exercise routine. Then gradually reduce according to how she responds with the former changes.

Merry Christmas!