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Weight loss

evander1972

evander1972

New member
I have a female friend that wants to loose some fat. I have said I will work out a diet for her to follow. The diet bits the easy part, What I need help with is her BMR and TDDE. She goes to the gym twice a week doing cardio. She is 5'10" 26 145lbs, Im not sure on bf, If she was a guy Id say 18 - 20%. Cheers
 
evander1972 said:
I have a female friend that wants to loose some fat. I have said I will work out a diet for her to follow. The diet bits the easy part, What I need help with is her BMR and TDDE. She goes to the gym twice a week doing cardio. She is 5'10" 26 145lbs, Im not sure on bf, If she was a guy Id say 18 - 20%. Cheers
Click to expand...


LOL

post your diet....


145 on a 5'10" is anything but fat
 
What diet, I havnt worked it out yet. Im looking for her BMR and TDDE. Shes not fat but larger than she wants to be.
 
do a google search for BMR



"Larger"



damn......


SHE needs to be up in here
 
evander1972 said:
What diet, I havnt worked it out yet. Im looking for her BMR and TDDE. Shes not fat but larger than she wants to be.
Click to expand...


5'10" and 145?!

Does she really think she's too large or just too mushy?
 
145 on 5'10.. wouldnt be fat.. if she even has a little bit then regular meat i would wonder if she is lying about her weight.. sorry

i'm 5'6 125 and evne at 135lbs.. i dont look anything extra
 
If her activity is cardio 2x/week & maybe just a normal 3 meals / day diet, more than likely not enough protein, too many carbs? Whatever her bodyfat is, it is more likely from lack of muscle and not too much fat. She wants to "get toned"?

Like they said -- can you post up her diet or get her to post up her diet so we can make some comments. Or at least print out a typical day's meal off the "Shadow's Project" thread to give her an idea of an optimized diet.

And same w/ training - cardio doesn't do much to build muscle -- does she do any resistance training? Need 2 things: protein to build muscle, activity to build muscle.
 
CanadianCutie said:
145 on 5'10.. wouldnt be fat.. if she even has a little bit then regular meat i would wonder if she is lying about her weight..
Click to expand...
what she said, im almost 5'9 and 165, :(
 
A suggestion for her would be to stop focusing on her scale weight.... 145 on a 5'10" person really is not fat or large..... Are her clothes tight?? Does she want to add muscle??

Plus, as you know from your thread in the Diet Forum, bf% can be subjective depending on the method used..... a lot of those online calculators are not accurate....
 
..dunno....I think that it goes back to a man..posting up for a woman who "thinks" she is fat...when she totally isnt.


..and the comment about the diet being easy to formulate, but not knowing the bmr, etc

IF she posted I would feel differently....
 
The Shadow said:
..dunno....I think that it goes back to a man..posting up for a woman who "thinks" she is fat...when she totally isnt.


IF she posted I would feel differently....
Click to expand...

I see............. hopefully she will come & join us......
 
I'm a bit offended because he says 145 is fat on a 5'10 woman..

Makes me think he either thinks this way, or she has some very irrational views
 
CanadianCutie said:
I'm a bit offended because he says 145 is fat on a 5'10 woman..

Makes me think he either thinks this way, or she has some very irrational views
Click to expand...
ditto...
p.s.
Maybe it's just the way I see it but your avi gives the appearance of huge ta ta's :) looks good
 
^^ I thought the same thing at 1st when I 1st saw her avi pic..... had to look 2x....
 
Steady on peeps, Im only going on the info shes given me. She came and asked me for help in loosing fat, Im not telling her she needs to loose weight. I dont know exactly what her diet looks like but I do know it contains a lot of carbs, I am seeing her at the weekend so Ill find out along with everything else what I need to know. She cant come on here because she doesnt have access to a pc. C Cutie, If your 135 then she is heavier than 145 lbs. I might have trouble pushing the weights issue, I dont think shes ever done weights before. And I cant go with her to show her what to do at the moment.
 
haha i think its my rib cage .. i thikn they r small

*Bunny* said:
ditto...
p.s.
Maybe it's just the way I see it but your avi gives the appearance of huge ta ta's :) looks good
Click to expand...
 
Most men have no idea what a woman's weight should be. I wouldn't take offense with his statements - I just think he has no clue.

Most men think a woman - no matter how muscular or tall - should weight about 110. :D It's not their fault - they just haven't been educated.

OK - here's what George Spellwin advises for figuring out her BMR. (Cut and pasted from one of his reports.)

2. Calculating caloric intake based on your Basal Metabolic Rate (BMR) and your Active Metabolic Rate (AMR).
Here is the basic formula for calculating your BMR and AMR. (Do not worry if this looks hard, an easy way follows.)

Women: 655 + [4.36 x Weight (lbs.)] + [4.32 x Height (inches)] - (4.7 x Age) = your BMR

Men: 66 + (6.22 x Weight (lbs.)] + [12.7 x Height (inches)] - (6.8 x Age) = your BMR

Next, to determine the amount of total calories your active body needs or its AMR simply multiply your BMR by the appropriate activity factor listed below.

Lightly active (normal, everyday activities)... BMR x 1.3 = Maintenance Calorie Level
Moderately active (exercise 3 to 4 times a week)... BMR x 1.4 = Maintenance Calorie Level
Very active (exercise more than 4 times a week)... BMR x 1.6 = Maintenance Calorie Level
Extremely active (exercise 6 to 7 times a week for more than 1 hour duration)... BMR x 1.8 = Maintenance Calorie Level

Interestingly, simply by changing from a lightly active lifestyle to a very active lifestyle you can increase your caloric intake by 24% (about 500 calories).
 
...or...since she wats to lose...fluctuate cals between 10 and 12x bodyweight
 
Just a comment on this misconceptions men often have about 'what a woman should weigh'. I was reading an interview with Caprice in a gossip type mag.She was saying she was a healthy weight & not too skinny at 8st 7lb (119lbs).Now she must be at least 5'9" & those boobs have gotta weigh at least a couple of pounds.Now she is like the focus of many males attention they have got to be confused about how a woman is supposed to look/weigh.

She also posted her diet - I worked out it was like 800 kcals per day.

I wouldn't have the energy to stand up on that low a diet.
 
Here ios my advice to her....regardless of anything else....

Stop looking at the damn scale. Weight means NOTHING. I am laughing my ass off at everyone talking about their weight....I am 5'4" and when I LOOKED MY BEST I was about 140lbs. And I was wearing about a size 3-4. My BF was about 15%.

So weight is useless without more info - pics, BF%, etc. 145 looks different one EVERYONE. Maybe she IS 145, but with no muscle - she most definately will look flabbier and possibly "fat". Chances are, she is heavier though AND with no muscle. :)

Train with weights. She needs to build muscle. Make weights the primary focus. Cardio 3x a week, weights 3x a week. Train hard, heavy, intense, with good form and proper exercises (none of those endless reps on the inner/out thigh machines).

Eat right. She is probably eating crappy, with crappy food choices. Even if she is "trying to eat healthy" - healthy usually means CRAP. Drop the processed foods, get her eating as clean as possible - but still realistic and managable.

There is a Sticky at the top, with links to a MILLION good threads. I suggest, if you are out to help her, you PRINT these for her. She needs to read them.



.
 
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