girlfriend is trying to change her body composition like myself. We are trying to support each other with it, but I'm getting all this success and her efforts aren't really seeing results as fast as mine.
The first hurdle I had to overcome with her is spreading her calories over 5-6 meals a day, which she says is hard to choke down. We did a little observation on what types of food she likes and what of those foods were not quite good for her goals. I've stressed more protein intake and that is doing well with her. But I may think that her calories per day are too high?
Here is her story - girlfriend used to weigh over 200 during her college years, she went on this program called "Physicians Weightloss" were they restricted calories next to nothing - something like 1000 or 1200 per day. She was successful in getting down to a low of 130 lbs, but on their program she couldn't work out due to their guidelines- so she had no muscle definition or tone - just got smaller. Now she is back to 165 lbs which is still low compared to 200 lbs, but she wants to get back to 130 lbs or less but with a muscular look.
I just want her to start seeing some results faster. I notice that her clothes are fitting better, meaning that her legs are taking shape and stomach is flattening. I point these out, but she makes a habit of stepping on the scale and reads the same after 6 weeks of diet/exercise program. Also, sometimes if her jeans or pants don't fit right, she gets discouraged. I know that sometimes muscle gain happens before fat loss which could attribute to "perceived" weight gain or no loss at all.
Just curious what daily eating plan I could suggest to her from someone outside of myself. What kind of exercise regiment also? I've got her on the 10X3 Waterbury at the moment. This means alot to her, but she doesn't know where to seek advice.
Trying to figure out girlfriend's lack of weight loss
Moderators: Boss Man, cassiegose
1 - women will ose fat and buiold at the same rate intitially so no wt gian can still warrnat body changes as you've seen...tell her this
2 - post food and training
3 - she might do better with 5 meals or 4 meals and a snack..mix it up amlittle to find what she can do the best
4 - i'm not if 10 x 3 is right for her now
2 - post food and training
3 - she might do better with 5 meals or 4 meals and a snack..mix it up amlittle to find what she can do the best
4 - i'm not if 10 x 3 is right for her now
Meal plan
Meal 1 - Grape Nuts Cereal or some high fiber cereal, orange
Meal 2 - Celery and Natural Peanut Butter
Meal 3 - Chicken Breast, Brown Rice or Potato, Salad
Meal 4 - Protein Shake/Meal Replacement w/ apple
Meal 5 - Dinner - I usually make something with chicken, lean beef, or fish - whole grain pasta, rice, or sweet potato - veggies, salad
TRAIN - 8pm-9pm
Always a Protein Shake and then bed.
Sometimes she complains about that meal 4 before dinner, I told her it was important because of nutrient timing, I don't know what to do? I don't want her to start counting calories, cuz that will just mess up positive attitude and enjoying eating healthy.
Training
We just started 10X3 Training, but she was doing this ---
Legs
Abs, Cardio
Chest
Cardio
Back, 20 min Cardio
Shoulders/Arms
Off
3 sets of 12-15 reps, really light weights and some free weight machines, had her move up in weights a little bit to give more resistance. 5 exercises per muscle group
If this is wrong, what kind of workout should she be doing? She looks at program and has seen results, so she looks to me for the answers to why she hasn't been able to get results, and she thinks that I'm leading her wrong.
Meal 1 - Grape Nuts Cereal or some high fiber cereal, orange
Meal 2 - Celery and Natural Peanut Butter
Meal 3 - Chicken Breast, Brown Rice or Potato, Salad
Meal 4 - Protein Shake/Meal Replacement w/ apple
Meal 5 - Dinner - I usually make something with chicken, lean beef, or fish - whole grain pasta, rice, or sweet potato - veggies, salad
TRAIN - 8pm-9pm
Always a Protein Shake and then bed.
Sometimes she complains about that meal 4 before dinner, I told her it was important because of nutrient timing, I don't know what to do? I don't want her to start counting calories, cuz that will just mess up positive attitude and enjoying eating healthy.
Training
We just started 10X3 Training, but she was doing this ---
Legs
Abs, Cardio
Chest
Cardio
Back, 20 min Cardio
Shoulders/Arms
Off
3 sets of 12-15 reps, really light weights and some free weight machines, had her move up in weights a little bit to give more resistance. 5 exercises per muscle group
If this is wrong, what kind of workout should she be doing? She looks at program and has seen results, so she looks to me for the answers to why she hasn't been able to get results, and she thinks that I'm leading her wrong.
- for fat loss optimal"results will come from a veggie and protein breakfast, maybe some fruit
- solid protein with meal 2
- take rice/potato out of lunch and replace with veg
- MR shakes are terrible...same set up as lunch here...no fruit required after breakfast
- again cut rice/pasta/potatoe for dinner and repalce w/ more veg/salad
- after training have shake then rice/potato/pasta or whtever she wants to have with more veggies again
- i'd like her to train earlier
- what time is bed? i'd like more meals after training, at least another solid protein/veg meal anyway
- NO CALRIES COUNTING, NO CALORIES COUNTING, NO CALORIE COUNTING!!!!
- is that 10 x 3 for fat loss? you already need a good amount oif muscle for that to work optimally...she needs some full bosdy workouts training every 2nd day without fail, all free wt exercises and at least 80% of them standing standing, train in all directions too if possible
- how hard does she work? most chicks don't realise how hard they actually have to work to get decent results...they think a little bit of activity (note i didn't say training) and walking/shitty cardio will do something but it never does
- try this with her 1 day...have her do squat shoulder press combo exercise with a lightish wt but something almost hard for her and do 20secs on and 10 secs off x 4mins going as hard as she can for the 20secs...the breathlessness she has after that 4mins needs to be sustained for at least 10mins during every sesion, not reached for 10secs, rest and go again but actually maintained...this is how hard you need to work to get resuts...after each set yoiu should be puffed almost to that effect
- solid protein with meal 2
- take rice/potato out of lunch and replace with veg
- MR shakes are terrible...same set up as lunch here...no fruit required after breakfast
- again cut rice/pasta/potatoe for dinner and repalce w/ more veg/salad
- after training have shake then rice/potato/pasta or whtever she wants to have with more veggies again
- i'd like her to train earlier
- what time is bed? i'd like more meals after training, at least another solid protein/veg meal anyway
- NO CALRIES COUNTING, NO CALORIES COUNTING, NO CALORIE COUNTING!!!!
- is that 10 x 3 for fat loss? you already need a good amount oif muscle for that to work optimally...she needs some full bosdy workouts training every 2nd day without fail, all free wt exercises and at least 80% of them standing standing, train in all directions too if possible
- how hard does she work? most chicks don't realise how hard they actually have to work to get decent results...they think a little bit of activity (note i didn't say training) and walking/shitty cardio will do something but it never does
- try this with her 1 day...have her do squat shoulder press combo exercise with a lightish wt but something almost hard for her and do 20secs on and 10 secs off x 4mins going as hard as she can for the 20secs...the breathlessness she has after that 4mins needs to be sustained for at least 10mins during every sesion, not reached for 10secs, rest and go again but actually maintained...this is how hard you need to work to get resuts...after each set yoiu should be puffed almost to that effect
Swans, thanks for the help. It is a little tough to get her to train earlier during the week due to the fact that she works until 6pm and doesn't get home until 7pm. So I don't know if there is a way to compensate nutrition around this variable.
I'm going to stress the workouts with her, I think we have found the weak link in exercise, but it is getting the nutrition down pack that is going to be the hard part. I'm kind of excited for her.
I know I need to give her that "shock" that lifting isn't a walk through the park. So I think I'll take Swan's advice to really show her to get results. Any other full body workouts to really give her a wake-up call? Is there any resources out there that can explain all this, plus explain that heavy lifting for woman isn't going to make them bulky?
I'm going to stress the workouts with her, I think we have found the weak link in exercise, but it is getting the nutrition down pack that is going to be the hard part. I'm kind of excited for her.
I know I need to give her that "shock" that lifting isn't a walk through the park. So I think I'll take Swan's advice to really show her to get results. Any other full body workouts to really give her a wake-up call? Is there any resources out there that can explain all this, plus explain that heavy lifting for woman isn't going to make them bulky?
- can she train before work? if she canlt then she can't, there's no point worrying about it, no situation is perfect
- the best you can, keep the changes to a inumum...too much change will meet resistance quickly...it may be all too much for her so simply keep her training doing stuff that she can do with her eyes closed almost so she doesnt have to worry too much about that and she'll be able to concentrate on her food more
- heavy lifting doesn't bulk anyone up, excess cal's do
- the best you can, keep the changes to a inumum...too much change will meet resistance quickly...it may be all too much for her so simply keep her training doing stuff that she can do with her eyes closed almost so she doesnt have to worry too much about that and she'll be able to concentrate on her food more
- heavy lifting doesn't bulk anyone up, excess cal's do
-
cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hi there,
Women don't have the hormones (testosterone specifically) to build muscles like men to. In order to "bulk up" a woman would have to either be a genetic freak or she would need to be taking steriods.
Lifting weights will help to increase metoblism, help with muscle tone, increases bone strength, reduces blood pressure and cholesterol, and reduces risk of injury.
Hope this helps,
Cassie :)
Women don't have the hormones (testosterone specifically) to build muscles like men to. In order to "bulk up" a woman would have to either be a genetic freak or she would need to be taking steriods.
Lifting weights will help to increase metoblism, help with muscle tone, increases bone strength, reduces blood pressure and cholesterol, and reduces risk of injury.
Hope this helps,
Cassie :)