second opinions on a PT's recommendations and diet plan,

[mockery]

My gf's new trainer ( i try and stay out of it 99.9% of the time) has her new diet plan pretty strict but there is a few flaws that i see and wanted others opinions and if its just in my head.

1.) she never calculated her daily energy needs.

2.) no ramping down as she loses weight each week

3.) wasn't tailor made to fit her height and weight

4.) doesnt know the P C F ratio or %

5.) "UNLIMITED FRUIT" - " eat as much as you can "

as i said i stay out of it cause she doesn't want me to help her, and she dropped $300.00 on this diet.. meh.

I broke down the diet, her fats are high, carbs are high, it landed in around 1500 calories, her maintenance is about 1900, so in theory this guess work has her in calorie deficit but im not a big fan of luck...

things i think i should suggest

1.) food journal to see where she could be going wrong in the future.

2.) ramping down diet to follow the weight loss each week or fortnightly

3.) different diet plan for the week she has her period

4.) proper goal of p.c.f ratios

5.) more focus on reducing carbs instead of sodium

6.) 6 days a week cardio and weights 2 x a week, a different daily meal plan on the days she lifts.


I would love to just hear what people with years of experience in diet or do this for a living think, im no expert and dont wanna say something if i have no reason to.

thanks

[--->>405<<---]

My gf's new trainer ( i try and stay out of it 99.9% of the time) has her new diet plan pretty strict but there is a few flaws that i see and wanted others opinions and if its just in my head.

1.) she never calculated her daily energy needs. bad idea

2.) no ramping down as she loses weight each week not necessarily necessary ( keep track of her LBM not total weight and adjust cals to meet LBM needs not total weight)

3.) wasn't tailor made to fit her height and weight bf% is better IMO than height and weight

4.) doesnt know the P C F ratio or % bad idea

5.) "UNLIMITED FRUIT" - " eat as much as you can "

bad idea.. ur body stores fructose in the liver as glycogen.. small capacity and any abundance will be stored as bodyfat.. plus it produces spike in blood glucose triggering insulin response which halts fat mobilization..

as i said i stay out of it cause she doesn't want me to help her, and she dropped $300.00 on this diet.. meh.

prob a good idea cuz u will just get a bunch of crap for "not being supportive" (more than likely).. she spent 300 bucks.. prob wouldnt have dun it if she didnt have confidence in the person.. id tread lightly unless u dont mind arguing.. one thing is for sure.. time will tell the tale.. if shes eating high fat and high carbs the likelihood of her being happy with the results are minimal even with a deficit IMO.. how much protein is she getting? macro splits r very important.. more to it than just eating less cals than u burn..

I broke down the diet, her fats are high, carbs are high, it landed in around 1500 calories, her maintenance is about 1900, so in theory this guess work has her in calorie deficit but im not a big fan of luck...

things i think i should suggest

1.) food journal to see where she could be going wrong in the future. good idea (online cal/macro tracker)

2.) ramping down diet to follow the weight loss each week or fortnightly depends if she loses LBM (which i would not think shed wanna do).. if LBM stays then same and weight drops no need to reduce cals.. ur trying to feed LBM..

3.) different diet plan for the week she has her period out of my area

4.) proper goal of p.c.f ratios a poorly designed diet = poor results

5.) more focus on reducing carbs instead of sodium im a big fan of low carbs.. carb cycles.. depending on level of fitness

6.) 6 days a week cardio and weights 2 x a week, a different daily meal plan on the days she lifts. sounds like a good start..


I would love to just hear what people with years of experience in diet or do this for a living think, im no expert and dont wanna say something if i have no reason to.

thanks

i dont have yrs of experience and im not a nutritionist but i have managed to get myself from 22%bf down to 10%bf with an increase of LBM... good luck bro.. dealing with the female psyche is not an area i excel in or have a good understanding of.. but ur logic makes sense to me! of course that doesnt mean itll make sense to her

[mockery]

thanks for taking the time to reply back to my wall of text,

[gbrice75]

A lot of PT's use a cookie cutter program and simply manipulate the calories. I'd be pretty leary too - and some of your concerns are valid IMO.

[mockery]

well she had a bit of a break down tonight, she wants me to help her. now you mentioned not using height and weight so much as using body fat % to set up a diet plan?

can you post links to anything that can help me better understand this? im gonna write her a diet on Friday obviously high protein, low carbs and enough fat to help her lose weight, flax etc etc.

she ran clen 2 years ago, i might get her on it again for 6 weeks, she talking about dropping all this $$ at the health food store for fat burners and such, may as well just run clen in my mind .

1.)planning to keep fats and carbs separate with pairings with protein.

2.) carbs (oatmeal) in the morning first meal and perhaps again at lunch, but no more.

3.) adding a cheat day

4.) more chilled green tea

5.) fasted cardio and evening cardio.

6.) unsure how many times a week she should be doing weights? like 3 or less full body circuit? or maybe compound lifts high high reps? <-- unsure at this point in terms of weight loss/body re comp

7.) determine what things besides unlimited fruit that stalled her weight loss

8.) portion control

9.) .. any feed back of any sort or opinions, view or suggestions would help great. i have growing diet dialed in but weight loss im no expert but i know more then the person she paid that does this for a living.

thanks!

[gbrice75]

^^ have you read my dieting 101: cutting sticky?

[--->>405<<---]

well she had a bit of a break down tonight, she wants me to help her. now you mentioned not using height and weight so much as using body fat % to set up a diet plan?

can you post links to anything that can help me better understand this? im gonna write her a diet on Friday obviously high protein, low carbs and enough fat to help her lose weight, flax etc etc.

she ran clen 2 years ago, i might get her on it again for 6 weeks, she talking about dropping all this $$ at the health food store for fat burners and such, may as well just run clen in my mind .

1.)planning to keep fats and carbs separate with pairings with protein. good idea

2.) carbs (oatmeal) in the morning first meal and perhaps again at lunch, but no more. carbs meal 1, pre w/o, pwo

3.) adding a cheat day cheat meal not day.. 1 per week.. personally (if she werent a girl ) id suggest waiting 4 weeks before cheating to get established into a good routine as well as changing how u look at food from pleasure to fuel

4.) more chilled green tea

5.) fasted cardio and evening cardio. no need for both in the same day IMO.. but 2-a-days r good.. easy to burn-out though

6.) unsure how many times a week she should be doing weights? like 3 or less full body circuit? or maybe compound lifts high high reps? <-- unsure at this point in terms of weight loss/body re comp id say 3x per week would be max total body compound movements.. 15reps fairly light but still work.. get those legs good!

7.) determine what things besides unlimited fruit that stalled her weight loss i wouldnt spend too much time looking backwards.. what matters is the new diet u create... eliminate fruit and dairy for awhile.. IMO (it can be added in later.. make sure she knows it is only temporary)

8.) portion control will come with proper macro breakdown

9.) .. any feed back of any sort or opinions, view or suggestions would help great. i have growing diet dialed in but weight loss im no expert but i know more then the person she paid that does this for a living.

thanks!

good luck!! what r her stats?

[mockery]

^^ have you read my dieting 101: cutting sticky?

yes sir i have many a time! and thanks for that

[mockery]

so late last night before bed we decided to drop her current routine and this is what i told her to do for today cause i was too tired to come up with a proper 12 week plan.

6am - 1 hour fasted cardio

715am 1/2 cup oats 2tbs natural peanut butter

1015am 1/2 cup egg whites , 1/4 cup low fat cheddar, 1 cup broccoli

1:15 pm 5 oz tilapia w/ salsa 1/2 cup brown rice

3pm 1 apple

5pm 200ml chilled green tea with 1 scopp protein whey 35g protein 2 carbs

730pm 1/2 cup green veggies, 1/2 cup cottage cheese , 1 tbs flax seed


work out days, gonna add in pwo meal with carbs

1 liter chilled green tea

2-4 liters of water

she is 24, 5 ft 6 165lbs she was 230lbs 4 years ago and has dropped alot of weight. she was down to 150 a few months back but stress and teh pill made her pack on the weight with teh poor diet as well. her goal is 140lbs

[mockery]

bump for the greater good of building a great ass :P

[oscarjones]

so late last night before bed we decided to drop her current routine and this is what i told her to do for today cause i was too tired to come up with a proper 12 week plan.

6am - 1 hour fasted cardio

715am 1/2 cup oats 2tbs natural peanut butter

1015am 1/2 cup egg whites , 1/4 cup low fat cheddar, 1 cup broccoli

1:15 pm 5 oz tilapia w/ salsa 1/2 cup brown rice

3pm 1 apple

5pm 200ml chilled green tea with 1 scopp protein whey 35g protein 2 carbs

730pm 1/2 cup green veggies, 1/2 cup cottage cheese , 1 tbs flax seed


work out days, gonna add in pwo meal with carbs

1 liter chilled green tea

2-4 liters of water

she is 24, 5 ft 6 165lbs she was 230lbs 4 years ago and has dropped alot of weight. she was down to 150 a few months back but stress and teh pill made her pack on the weight with teh poor diet as well. her goal is 140lbs

Add in some almond butter with your apple, or pair it with some alpha-linolenic acid containing foods, such as walnuts or flaxseeds. This will help govern the speed at which the simple sugars found in the apple will enter your blood stream and subsequently stabilize your overall insulin response.

You could also supplement with some fish oil anytime throughout the day to get in more direct forms of eicosapentaenoic acid, which will in turn help your body shift the eicosanoid balance in a favorable direction. EPA plays many important roles in hormone regulation specifically pertaining to circulation, inflammation, and cholesterol.

[mockery]

is fish oil and flax different efa's?

[mockery]

if i get her started on IF how much should i knock back for fat loss? 30% for a girl? her tde is 2150.. seems like alot lol. 30 % would sit her in around 1505

[mockery]

the IF calculator has her at a minimum recommended daily calorie intake of 900 so she should be eating only 900 calories for pure weight loss? and 2150 for weight lifting days?

meal 1.) 450 calories
meal 2.) 225 calories
meal 3.) 225 calories?

14 hour fast / 10 hour feed. fast is from 7pm - 9am
cardio at 5am
first meal at 9am, 1pm, 5pm

[oscarjones]

is fish oil and flax different efa's?

They are both polyunsaturated fats, and happen to be essential, O M E G A -3's to be specific, except one is animal based, and the other plant based. Fish oils contain EPA and flax contains ALA, which are close relatives. The body will convert ALA into EPA respectively as needed. So it's good to get both and by eating fish or supplementing with fish oils or flax seed you'll get a significant source of healthy fat intake. Most people tend to have an inbalance of O M E G A -6:3 ratio, and this will help.

When you cook use a monounsaturated fat because it's not as chemically reactive as polyunsaturated and therefore more stable and less prone to oxidization. An example of healthy monounsaturated would be olive oil or EVOO as people call it. You could also add in almonds, pistachios, macadamias, pecans, hazelnuts, cashews, olives, and avocados to your diet for added monounsaturated value. Monos have several other virtues as well, like the fact that they don't raise LDL, don't affect insulin levels, and help promote supple arteries.