Friend Needs Help With Diet And Cardio

[subaruwrx04]

OK a friend of the wifes is in great need of some help ladies and gents. Shes a bigger women. Young like 25 but needs help. Im not the best with diets so I need a great one for her. Aswell as the best cardio for her.

She is 5'2 and 170 lbs.. Body Fat IDK.. I would say pretty high.. Please help you all are the best at this. Thank you..

[subaruwrx04]

Bump

[Rugger02]

OK a friend of the wifes is in great need of some help ladies and gents. Shes a bigger women. Young like 25 but needs help. Im not the best with diets so I need a great one for her. Aswell as the best cardio for her.

She is 5'2 and 170 lbs.. Body Fat IDK.. I would say pretty high.. Please help you all are the best at this. Thank you..

OK, here goes, where to start... At this point she should be taking in 50% of her cals from protein, 25% from fat and 25% from carbs. Her carbs should come in her first meal. and around her workouts. fats and protein at all other times.

She obviously has a long way to go, and there's no need at this point worrying about keeping her existing muscle. start around 2000 cals a day for a while. and if she keeps active she should begin to lose weight. recombining her calories and her meal timing will change after time but for now:

6-7 meals a day. meal 1 and pre and post workout would be her pro/carbs meals. pro/fat in all other areas. this would be optimal for losing weight and maintaining her muscle mass. when she drops some weight these ratios may change, but we'll get there

Firts off it is important to understand that total calorie consuption is where loss of tissue will occur. so being under a certain amount will contribute a loss in overall tissue, and hopefully minimal lbm (lean body mass).

so eating all those healthy cals will seem pretty difficult at first, but the results will come pretty quick in the beginning


if you need to know what kinds of foods she should be taking in, I have a couple pretty good lists, but if you got a handle on that part of it, just make sure the majority of her cals are coming from protein. try for lean meats, potatoes, and fibrous veggies throughout the day. olive oil, flax oil, and fish oil are all good choices for fats.

Remember cardio is the key to burning fat, start slow and tell her to keep her pulse rate at about 60 - 65% MHR

Also she should watch what she drinks, stick with water or crystal lite if water gets boring. No pop beer or any of that...

I guess thats a start, If you feel comfortable enough post up a proposed diet and we'll take a look at it... Otherwise feel free to ask any questions you might have.

[subaruwrx04]

I really do appreciate this. As for foods I got a handle on that. I will get a diet out and post.