Help my gf!!!

[bufftiger]

Okay so im helping my girlfriend lose weight and I need some of your help. WHat calculations do I use like how doI do the BMR for women? Also for the exercising part what #s do I use? Lastly what should the carb/protein/fat ratios be?



Thanks!

[SlimmerMe]

hi....

Any chance you could get her to register so she could come on here and list out what she eats?

[bufftiger]

HAHA

I was just about to message you. She's actually sitting right next to me. She doesn't eat or she goes out and binges sometimes. So were getting married soon and she wants to start losing weight. She's not fat she just wants to drop a few pounds of fat. So any help on her diet like how many calories should she eat and how many of them should be carbs proteins and fat. Can you give me the equations?

Thanks sooooo much slimmerme your a life saver lol

[oscarjones]

She doesn't eat and she binges? lol... hmmkay... start eating and not binging to start with.. hows that for a plan?

[bufftiger]

LOL i know its weird but it happens. Yea thats what shes gonna do but I need help with the diet!!! anyone?

[SlimmerMe]

We need to see what she eats. Nobody is going to post her a diet so to speak for several reasons. She could be allergic to something. She might not eat what is suggested so what is the point in suggesting food then find out she doesn't like it?

It is a lot easier to review what she eats...good and bad. And then go from there. Then she can see what will take off the weight. For example, had I not read so much here I would not have had any idea I could eat PANCAKES!!!!

[bufftiger]

Well I don't want you to tell me what foods she should eat I was thinkin we can figure that out together to see what she likes. I was wondering how do I find how many calories she needs to eat and what percentage are proteins, carbs, and fats so we can pick the foods to go with that.

Sent you a pm

[SlimmerMe]

As far as calories? I am guessing around 1,300? Not sure about this so wait to hear from someone else. I know for me I was around 1,100 to 1,300 myself to lose the weight I lost.

What kind of timeframe are we talking about? And how much weight does she want to lose in that timeframe?

[SlimmerMe]

Here is a good thread to read which has a lot of info and list out some good foods.....

http://forums.steroid.com/showthread...x#.Ti4QbM00idM

[oscarjones]

Eating alone isn't going to magically help your GF lose weight. Also, throwing out arbitrary calorie counts won't help, and in fact she may gain weight if you use the classic formulas like harris benedits, etc..

You should start by having her eat what she wants but small portions every 2.5-3 hours and make a log for about 2-3 days, as Slimmer has suggested.

List should include types of food, quantity/portions sizes, and times in which the food is eaten. You can guestimate the calories based on those factors. I guarantee you're GF isn't even eating 1000 calories a day, and so therefore if you follow the formulas for diet based on age - weight - height - activity level, she'll start blowing up because it'll be more than she's used to actually consuming. You have to work her metabolism up slowly. Every 2 weeks add 200 calories until she's at a caloric deficit based on the formulas.

I would start her at 1000 calories a day, as much clean food as possible. Have her eliminate all fast/fried foods, alcohol, desserts, refined sugars/sodas, and then go from there. If she can include lean proteins and complex carbs for her satiety value and train her body to not crave crappy foods then you're off to a good start.

Also, diet is only 50% of the game, she'll need to start resistance training to really lose fat. So try to get her into the gym, or at least do some small hand weights at home, or have her curl the vacuum cleaner.

[asdfkkk]

I just did one for my soon to be wife. I used the Harris Benedict Formula found here --

http://www.bmi-calculator.net/bmr-ca...dict-equation/

Your woman sound just like mine, not fat just wants to lose a few and tone up. Doesn't eat enough...

I started with having mine track all the food she ate for 2 weeks, using the fat secret app if that helps ya, and she came out at 7-800 cals a day.

She's aiming for a certain "look" in 90 days, plenty of time. A target weight won't work since she'll be doing resistance training .

We also switched to my net diary to manage our foods-- it cost a little money, but for us it's worth it.

I wrote her plan last night and it looks like this-

45 min. morning cardio

meal 1- 34 Pro / 50 Carbs (25 complex 25 simple) the simple carbs were not my first choice, but I got to get her to eat.

meal 2- 34 pro/ 8 fat

meal 3 34 pro / 8 fat

meal 4 34/pro 8 fat

Apple pre workout

Weights

meal 5 PWO shake - 34 pro

meal 6 PWO 2 34 pro / 34 carbs

Roughly 1500 calories, but she is focusing more on learning the macros. There some room in there to go above the 1500.

I would start with the Harris formula, if you want double check that outcome with a body fat calculation.

Learn the foods, learn to measure them, learn to manage the entire routine. Tweaks can be made once the basics are learned.

[oscarjones]

I just did one for my soon to be wife. I used the Harris Benedict Formula found here --

http://www.bmi-calculator.net/bmr-ca...dict-equation/

Your woman sound just like mine, not fat just wants to lose a few and tone up. Doesn't eat enough...

I started with having mine track all the food she ate for 2 weeks, using the fat secret app if that helps ya, and she came out at 7-800 cals a day.

I wrote her plan last night and it looks like this-

45 min. morning cardio

meal 1- 34 Pro / 50 Carbs (25 complex 25 simple) the simple carbs were not my first choice, but I got to get her to eat.

meal 2- 34 pro/ 8 fat

meal 3 34 pro / 8 fat

Exactly. See the formula probably has your wife in a caloric deficit for much higher calorie count than her actual intake is, so in essence the formula isn't even applicable to the situation. They are used primarily for estimates sake. 3 meals a day is a good start if she's eating 1 or 0, but I would even break them down more, try to get 3 meals and 2 snacks (shakes) and split the portions smaller. Get her into the habit of eating frequently and this will help her skills in preparing foods ahead of time and planning her day/schedule. It takes dedication to achieve any sort of goal in body recomp, and you need to start somewhere! Might as well start the right way.

[SlimmerMe]

700-800 calories a day could lower her metabolism and have a negative effect IMO

What are your girlfriends goals? and timeframe? and is this for a special event or lifetime?

oops...just re-read your post. For a wedding. When is this?

[asdfkkk]

Exactly. See the formula probably has your wife in a caloric deficit for much higher calorie count than her actual intake is, so in essence the formula isn't even applicable to the situation. They are used primarily for estimates sake. 3 meals a day is a good start if she's eating 1 or 0, but I would even break them down more, try to get 3 meals and 2 snacks (shakes) and split the portions smaller. Get her into the habit of eating frequently and this will help her skills in preparing foods ahead of time and planning her day/schedule. It takes dedication to achieve any sort of goal in body recomp, and you need to start somewhere! Might as well start the right way.

I was editing while you were typing this post.. LOL.. pretty much was finishing typing what you just wrote.. I think.

I took 600 cals off the formula result, which was maintenance after adding the activity level multiplier.

Did the same thing for me a couple weeks ago, and back checked every which way using a couple other methods. So far so good.... but it's easy now cause we're just starting. The real work and tweaking comes a couple months from now.

[oscarjones]

700-800 calories a day could lower her metabolism and have a negative effect IMO

What are your girlfriends goals? and timeframe? and is this for a special event or lifetime?

Yes if her body is used to consuming low calories, the metabolism will match those calories and find equilibrium at whatever level she's used to consuming. That is the important part of "raising the metabolism" through increased calorie intake. It needs to be done slowly.

For example. She's used to eating 700-800 calories to maintain... week 1 increase to 900 calories... and eat this way for as long as it takes for her body to find an equilibrium again, and once that becomes maintenance for her, increase the calories again to 1000 and let her body find the equilibrium.

Eventually the formulas will come into play and she'll start losing the ability to maintain the equilibrium once her calories reach that magic number. Most of us use the formulas as guide, but it's not exact science and everyone's body is different. You have to take into account hormones and thyroid function as well as muscle to fat ratio. Keep things simple and just space meals out frequently and I would say the most important thing is to resistance train. You will see benefits from resistance training alone, but coupled with an ideal diet, results would improve 2 fold.

[oscarjones]

I was editing while you were typing this post.. LOL.. pretty much was finishing typing what you just wrote.. I think.

Lol sorry I keep going on and on tonight...

[oscarjones]

Say your girl uses the harris benedict formula and her TDEE comes out to be 1500 calories, and you want to cut so you do the typical "subtract 500 calories" from the TDEE maintenance, and you're down to 1000 calories....

Either way she's still sued to only eating 700 so that 1000 would actually be a "bulk" for her! So get her used to eating that amount over time and she should be golden. I would say something like 1100-1300 would be an ideal number, but again I don't know your girl's stats or body type, or training experience, or biological tendencies!

[oscarjones]

Also for cutting's sake, protein should be high, carbs moderate, and fats fill in the rest. I would say something like 45-50% protein would do the trick. Fats should be filled with EFA's like EVOO/nut/seed oils/butters, and carbs should be split up into every meal.

[SlimmerMe]

Has it been established she does not eat a lot?

1,300 might be fine to start out with unless she has not been starving herself yet gaining weight.

This is why I so wish SHE would join and let us know more info.....