helping a female friend

[cipherking]

hello ladies, I have a friend that was extremely heavy like 320lbs. about a year ago she told me she wanted to lose weight and be attractive so i said she needed to get in the gym and eat healthy. so now she goes and does weight lifting every other day and does cardio the days she is not lifting. she has worked up to 45 mins on either the stepper, the treadmill or the eliptical. I also told her to keep her cals to 1200 aday with just veggies and protein like fresh fish, baked chicken, or steak.She lost like 80lbs but is kinda stuck at 250lbs. Im not able to workout with her cause she lives in wisconsin and i am in philadelphia. Any suggestions for routines or diets to help her lose more. she wants to be a fitness compitition girl one day.
thanks everyone for the help.

 

[Piernes]

I would say 1200cals is too low and therefore effectively slowing her metabolism.
Also what does her diet consist of?

Perhaps change her gym routine to avoid the plateau?

 

[Thandie]

Hi and welcome!

Yes, her metabolism has slowed down. Can you post what she eats and drink all day? I'll be able to give some suggestions.

 

[cipherking]

i will have to ask her exactly what she eats during the day. I know she doesnt drink anything other then water and milk. I never met someone that doesnt like soda and juice. told her she needs to drink as much as possible. I believe she said she could only get down like half agallon of water aday. I never thought her metabolism would slow down with that low of cals.

 

[cipherking]

ok this is what she emailed me she eats during the day.

"My normal breakfast is cheerios with a banana cut up in it and skim milk.

Snack I have veggies or yogurt

Lunch can depend. Sometimes chicken with steamed veggies, salad with tuna or chicken on it,

Snack.. Triscuits, more veggies or fruit

After the gym, if I'm not hungry I'll just have my protein shake. If I'm hungry I'll bake chicken and steam veggies, or fish.. Once in a great while make a turkey burger."


it doesnt seem to be much but im a 220lb man. I think i would starve on that.

 

[slat1]

Get her to sign up here. It will be the best thing she has done. The support and friendship people find is what keeps everyone going!

 

[Thandie]

ok this is what she emailed me she eats during the day.

"My normal breakfast is cheerios with a banana cut up in it and skim milk. (Meal #1 1/3 cup oatmeal with 3 scrambled egg whites)

Snack I have veggies or yogurt (Protein shake)

Lunch can depend. Sometimes chicken with steamed veggies, salad with tuna or chicken on it. (Very good)

Snack.. Triscuits, more veggies or fruit (Same as above, but with 1/2 cup brown rice)

(#5 Fish and vegetables)

After the gym, if I'm not hungry I'll just have my protein shake. If I'm hungry I'll bake chicken and steam veggies, or fish.. Once in a great while make a turkey burger." (Have a protein shake pro workout rather then food)


it doesnt seem to be much but im a 220lb man. I think i would starve on that.

She's not getting enough calories and not enough whole foods.
Have her have about 5 meals a day consisting of something like:
Highlighte above..

Drink lots of water and have about 2 cups of green tea.

 

[cipherking]

i tried to get her on before but she doesnt like it. I will pass on what you said thandie and hope that helps here.

 

[needtogetaas]

Get her to sign up here. It will be the best thing she has done. The support and friendship people find is what keeps everyone going!

I will give her a free plat when she signs up too.

 

[workoutoholic]

Hello everyone, first I'd like to thank my friend for introducing me to the site. Second, thanks thandie for the food suggestions. I went out and purchased what I needed today so I can get started right away.

I had searched the internet and seemed that 1200 calories was a good number to go with for weight loss. Of course that was last year and 80 pounds ago! In a day, I feel like I am full and eating plenty, but when I read the above list.. kinda sounds like I am starving lol. I really appreciate any help you ladies can give me. I'm extremely serious about losing the rest of this weight. I am working out, and I have a routine that I follow daily at the gym.

 

[cipherking]

got her to sign up. She is a great person and I hope all the ladies and guys here can help her with her goals.

 

[superqt4u2nv]

Hello everyone, first I'd like to thank my friend for introducing me to the site. Second, thanks thandie for the food suggestions. I went out and purchased what I needed today so I can get started right away.

I had searched the internet and seemed that 1200 calories was a good number to go with for weight loss. Of course that was last year and 80 pounds ago! In a day, I feel like I am full and eating plenty, but when I read the above list.. kinda sounds like I am starving lol. I really appreciate any help you ladies can give me. I'm extremely serious about losing the rest of this weight. I am working out, and I have a routine that I follow daily at the gym.

The user 'workoutoholic' has been gifted a platinum membership!

1200 calories would be a good place to start if say you were a 120 lbs. Generally good cutting calories would be 10-12 times bodyweight for calories however with the weight you started at might have been better at about 2200-2500 calories seems like a lot but at least you could have cut the calories down as you progressed. Now what you need to do is actually add calories in bring them up closer to 1800 cause with the activity your doing and 1200 calories you have actually put your body into starvation mode and it is hanging on to the fat.