Need some advice for my daughter inlaw please help

[Painjunky]

So my daughter inlaw is looking to loose some weight and tone up.
Up until some recent injuries , she was very active in some pretty high intensity sports. But since the off time she has put on weight . Shes 5'3"144lbs. Her tdee is currently at 1480 but should be around the 17-1800 range when she begins training. My question is what would be a safe caloric deficit to put her on that won't place her system into survival mode but will be enough to start shedding fat safely?
As far as macros go where should she begin with her splits? Besides eliminating sodium and soft drinks Im not sure where I should start her off at.

As far as training goes , I plan to have her begin with cycling /rowing 5x week for 5-6 weeks then incorperate some lifting. Probably the big 5 @ 4 sets of 8 twice a week if her past injuries can handle it. Shes got lots of hardware in her little body.
Please let me know what you think . Any advise would be awsome, specially from the ladies.
Thanks!

[Obs]

So my daughter inlaw is looking to loose some weight and tone up.
Up until some recent injuries , she was very active in some pretty high intensity sports. But since the off time she has put on weight . Shes 5'3"144lbs. Her tdee is currently at 1480 but should be around the 17-1800 range when she begins training. My question is what would be a safe caloric deficit to put her on that won't place her system into survival mode but will be enough to start shedding fat safely?
As far as macros go where should she begin with her splits? Besides eliminating sodium and soft drinks Im not sure where I should start her off at.

As far as training goes , I plan to have her begin with cycling /rowing 5x week for 5-6 weeks then incorperate some lifting. Probably the big 5 @ 4 sets of 8 twice a week if her past injuries can handle it. Shes got lots of hardware in her little body.
Please let me know what you think . Any advise would be awsome, specially from the ladies.
Thanks!

Gf trains much harder now and has had great success at losing fat. Weight not so much.
She gets bitch about the scale but dropped three pants sizes and has had to buy a new wardrobe @ 300-500 cal deficit training three days a week.
She has cheat days which she always regrets but fact is she is making better progress than ever.

She is short and wide wide wide assed. Thats the kind I like. She wont ever be 120lb and would look like a bag of bones if she was.

Just remind her the scale wont move so much training like that but she will progress in fat loss amazing

[KittyO1]

She should be good to start with a 300 calorie deficit especially if she hasn’t been active in a while she will probably drop with just cleaning up the nutrition and adding in some exercise.

As for training, it depends on her injuries and how well she’s healed? Has she rehabbed them well? Also, how much experience does she have with lifting?

Edit: She may need to start with machines if she has no experience lifting. Just to get the idea of how it’s supposed to feel. Body weight work for the lower body...Then you could move her to dumbbells to increase strength up to using the bar. Many women don’t have enough upper body strength to bench the bar. As for lower body, she will probably catch on the that quicker. From my experience the upper body lifts are harder to grasp for most women. Not to mention lack of upper body strength- which makes it harder. However, once they get the hang of it, they will gain strength really well if they push themselves!

[RaginCajun]

One way that I am seeing great results with is eating pretty much meat only diet. I throw in some eggs, cheese, and protein powders in once in a while but mainly just meat. See what she thinks about eating ribeye for lunch and dinner. Don’t limit her, tell her to eat until she feels full. It is more or less an elimination diet.

Just a thought, good luck

[Painjunky]

Gf trains much harder now and has had great success at losing fat. Weight not so much.
She gets bitch about the scale but dropped three pants sizes and has had to buy a new wardrobe @ 300-500 cal deficit training three days a week.
She has cheat days which she always regrets but fact is she is making better progress than ever.

She is short and wide wide wide assed. Thats the kind I like. She wont ever be 120lb and would look like a bag of bones if she was.

Just remind her the scale wont move so much training like that but she will progress in fat loss amazing

3-500 per day correct?? Just want to make sure

[Painjunky]

She should be good to start with a 300 calorie deficit especially if she hasn’t been active in a while she will probably drop with just cleaning up the nutrition and adding in some exercise.

As for training, it depends on her injuries and how well she’s healed? Has she rehabbed them well? Also, how much experience does she have with lifting?

Edit: She may need to start with machines if she has no experience lifting. Just to get the idea of how it’s supposed to feel. Body weight work for the lower body...Then you could move her to dumbbells to increase strength up to using the bar. Many women don’t have enough upper body strength to bench the bar. As for lower body, she will probably catch on the that quicker. From my experience the upper body lifts are harder to grasp for most women. Not to mention lack of upper body strength- which makes it harder. However, once they get the hang of it, they will gain strength really well if they push themselves!

Thanks ! Lots of good stuff here. She was a pro womens motocross racer . Her list of injuries are a mile long. Shes never gonna be 100% . both of her collar bones are full of titanium so upper body will be a very slow progress . Push ups are even tuff. Titanium ankle parts too but she can run on a treadmill.

[Obs]

3-500 per day correct?? Just want to make sure

Yes.
Best results may depend on personality type. Fast or slow.

[Windex]

I wouldn't get too focused on the exact macro split you can always adjust that as you go. The micro nutrition is equally if not more important. Lots of hydration and electrolytes (potassium/sodium), good sources of vitamins and minerals. The macros will fall into place just by virtue of getting the micro nutrition covered.

Important to not drop fat too low. Too low of fat can effect her hormones and then cause issues like menstrual cycle problems.

Sodium is very beneficial for weight training and exercise, I wouldn't take it away from her. Most people intake too low. Heck, lots of third world places are intaking up to 30, 000mg per day as the still salt and cure their meat.

[Painjunky]

I wouldn't get too focused on the exact macro split you can always adjust that as you go. The micro nutrition is equally if not more important. Lots of hydration and electrolytes (potassium/sodium), good sources of vitamins and minerals. The macros will fall into place just by virtue of getting the micro nutrition covered.

Important to not drop fat too low. Too low of fat can effect her hormones and then cause issues like menstrual cycle problems.

Sodium is very beneficial for weight training and exercise, I wouldn't take it away from her. Most people intake too low. Heck, lots of third world places are intaking up to 30, 000mg per day as the still salt and cure their meat.

Much appreciated, just finished your nutrition/diet sticky. Lots of great info.