Girls...could you advise me?

[PBR]

i have a female friend who is a trainer at one of the big gyms out here. She works out very hard and teaches cycle 10X week...she should be a rail!!! but having a hard time shedding fat. I think she is not eating enough or the proper foods...Which Diet Log (thread/post) would you recommend for just remaining healthy and being in normal basic shape?...we are not contesting here...thanks so much for your direction.

 

[jenscats5]

Hi PBR!! How about just a 40/30/30 plan with her cals being 10-12x her weight for fat loss, ala Shadow's Plan??

That's what I'm trying to do now, with *some* success.....and some not....

 

[wlmcrae]

I think for the level you are both at, a read through Tom Venuto's Burn the Fat, Feed the Muscle e-book would be enlightening. Body for Life by Bill Phillips would be a good read, excellent program for lifestyle use. Don't make it so complicated you can't live with it would be my take though!

 

[Tomer]

not that I'm any expert here compared to the other women..
but i have found that when I have found that for me tis not just 80% diet... but more like 100% diet... and that i'm doing a weightlifting program 4 times a week.

Does she do weights or just cardio ?
( you said she did spin classes?)

i haevegone through periods in my life where I was doing lots of running/biking ( every day!) but never really lost any size.

Even when I did ONLY weights and ate well for 2 weeks I noticed a difference.( I should remember this in trying to keep to my own goals)


Look at competitive swimmers, and competitive short distance ( 100 -400m) track athletes.. COMPLETE difference in body shapes.

I used to do compeitive swimming in high school, training twice a day for 1.5hours - 2 hours at a time.. yet I was never really that small.. and there were plenty of girls who were fit and healthy, but could be flabby.

It wan't until I incorporated runnign and weights that I dropped the weight...

anyway, dont' listen much t me, I'm still learning!

 

[treilin]

not that I'm any expert here compared to the other women..
but i have found that when I have found that for me tis not just 80% diet... but more like 100% diet... and that i'm doing a weightlifting program 4 times a week.

Does she do weights or just cardio ?
( you said she did spin classes?)

i haevegone through periods in my life where I was doing lots of running/biking ( every day!) but never really lost any size.

Even when I did ONLY weights and ate well for 2 weeks I noticed a difference.( I should remember this in trying to keep to my own goals)


Look at competitive swimmers, and competitive short distance ( 100 -400m) track athletes.. COMPLETE difference in body shapes.

I used to do compeitive swimming in high school, training twice a day for 1.5hours - 2 hours at a time.. yet I was never really that small.. and there were plenty of girls who were fit and healthy, but could be flabby.

It wan't until I incorporated runnign and weights that I dropped the weight...

anyway, dont' listen much t me, I'm still learning!

Yup I used to run and same with me. I had some fat layer on me that wouldn't budge. The diet moved to the Shadow's diet and plan and I dropped BF no problem.

 

[Sassy69]

PBR -

Look at this sticky: http://www.elitefitness.com/forum/showthread.php?t=363631

- if you scroll down a little in Daisy_Girl's first entry on there, there are several sample diet links followed by The Shadow Project -- this was an excellent diet that our very own The Shadow put together that seveal girls followed w/ alots of success last year.

Also, not knowing if she's a total newbie to the dieting part, the Body For Life diet / nutrition is very good at providing a set of foods to select from to do the diet - don't have to buy all the EAS products they push, but the diet outline is good & leaves room for the person to select foods they like and also have a variety of foods instead of bein stuck w/ the same stuff all the time if she's not used to a "bodybuilding diet".

You can look at other resources like the South Beach Diet book for some great recipes that stay w/in the bounds of a productive "fitness diet" but show ways to add more flavor.

 

[PBR]

thank you ladies very much...she does teach spin class and does lift weights...she's actually very muscular, thick...could easily be a BB- has the perfect body type...she was down to a size 2 at one point last year and those were falling off...she got relaxed due to some personal issues and diet went awry...

 

[awittyusername]

thank you ladies very much...she does teach spin class and does lift weights...she's actually very muscular, thick...could easily be a BB- has the perfect body type...she was down to a size 2 at one point last year and those were falling off...she got relaxed due to some personal issues and diet went awry...

How much and how often does she drink alcohol?

 

[PBR]

How much and how often does she drink alcohol?

to be honest i asked her this question...she likes "wine" alot. i told her to stop it- my guess ( she was putting down a bottle @ a sitting or close to it)...she has stopped for a couple of weeks now, and it shows in her face, its nice and getting thinner...she is losing fat size, but is dieting radically...IMO she is slowing her metabolism down by not eating enough food at the moment...i'd like to see her get into a diet routine she can handle without alot of stress....she's a mom of 3 and has a hectic schedule...her training is quite intense however...she's not slacking at all in this department- very good cycle trainer and is well liked...

 

[Sassy69]

Easy first step is to have her put her current diet into a food counts program like www.fitday.com to see what she is REALLY eating - total cals, macro breakdown- % protein/ % carb / % fats -- if what you say is true, then this is an easy way to illustrate & basically go "WHAT IS YOUR BODY RUNNING ON THEN???"

After that sample meal plans & The Shadow Project are great. If its a persuasion thing, challenge her to try one of these for 3 weeks - a true, honest attempt and see what happens after that. If she's already seeing the value of clearing out the booze, it shouldn't be a hard time convincing her that a better diet will work better.

Or just simply, as Dr. Phil says about whatever she's currently doing "HOw's that workin' for ya?"

Obviously it ain't....

 

[hoteacher]

Would just like to echo everyone else's input. At one time wehen training for marathons I was running 50 miles per week and GAINING BBODYFAT. I had cellulite on the back of my arms and my legs and my butt just seemed to be getting bigger and bigger...I thought lowering my cals was the answer so that is what I did. It was not until I read the book Body For Life that gave me a SIMPLE plan and had me increase my protein and introduced me to weight lifting. My body responded within two months I had dropped from 22 percent bodyfat to 18...then down to 12 eventually. Increase that protein and although the cardio is necessary for her job, increase the weights and EAT MORE Yes, limiting the wine which was an issue for me as well adds SO MANY empty cals.

 

[PBR]

Would just like to echo everyone else's input. At one time wehen training for marathons I was running 50 miles per week and GAINING BBODYFAT. I had cellulite on the back of my arms and my legs and my butt just seemed to be getting bigger and bigger...I thought lowering my cals was the answer so that is what I did. It was not until I read the book Body For Life that gave me a SIMPLE plan and had me increase my protein and introduced me to weight lifting. My body responded within two months I had dropped from 22 percent bodyfat to 18...then down to 12 eventually. Increase that protein and although the cardio is necessary for her job, increase the weights and EAT MORE Yes, limiting the wine which was an issue for me as well adds SO MANY empty cals.

Hi Hun....how are you?...thanks...thats exactly what i think is happening..i know enough about this part...i dont have to watch my diet much...so i didnt know what to put her on for the long haul...plus, she needs to hear this from other women not just another male telling her what to do...she gets plenty of attention...you girls helped me out alot...thanks much.

 

[PBR]

ok, for the record...wine consumption was approx.3 glasses during the week or 7 day period...what she did say to me, was that "Taco Bell" became a staple in her diet...ok- now we know...Taco-Bell = "supersize me please"...She has since taken all taco bell locations out of her GPS.

 

[nsashbl01]

ok, for the record...wine consumption was approx.3 glasses during the week or 7 day period...what she did say to me, was that "Taco Bell" became a staple in her diet...ok- now we know...Taco-Bell = "supersize me please"...She has since taken all taco bell locations out of her GPS.

God, In the Summer, I hit taco Bell at 2AM often. (sober!) I sometimes spend $10 there. I do skip the cheese and fatty sauces.

Not a good thing to brag about huh??

 

[Sassy69]

Ahhh... well again clean up the food. Its still pretty basic - just in conversation you can see the holes in her diet, but if she puts it all into www.fitday.com she will see very plainly the shit in her diet & what is what.

 

[PBR]

God, In the Summer, I hit taco Bell at 2AM often. (sober!) I sometimes spend $10 there. I do skip the cheese and fatty sauces.

Not a good thing to brag about huh??

hey bro...ive been there myself...i could never McDonalds it like that, but Taco-Bell i could easily do every day...

Sassy - i gave her the Fitday calc....right now i think she will find she is under eating...but thats ok at the moment...reducing calories from such high intake before...its amazing to see the transformation from just cleaning up the diet...she 's been very strict for 3 weeks now...im very proud of her.

 

[Sassy69]

hey bro...ive been there myself...i could never McDonalds it like that, but Taco-Bell i could easily do every day...

Sassy - i gave her the Fitday calc....right now i think she will find she is under eating...but thats ok at the moment...reducing calories from such high intake before...its amazing to see the transformation from just cleaning up the diet...she 's been very strict for 3 weeks now...im very proud of her.

Awesome! W/ all that activity she should be responding very well. If she's under-cal'd though, I'd soon start taking a closer look at the content of the diet so she won't hit a stall point and then all the cardio will really start becoming catabolic.

 

[Gymgurl]

Yummmmm taco bell...opps who said that....bad Sassy bad lol