I need advice for a female friend of mine.
5'4, maybe 160. Curvy and attractive, but seriously intent on losing more weight. At least another 15 lbs. Carries a lot of weight on hips and thighs. Zero muscle tone. She lost 80 lbs over a year and has been plateaued for a year.
Current exercise consists of something like 90 minutes of steady state cardio every other day. Sometimes every day. During the period where she lost the weight performed a wider variety of exercises. Some complexes and strength training, intervals.
Diet... below what one would consider maintenance. I think. She doesn't eat a lot, but there might be cheating. All carbs. No meat, no fat, all carbs. Fruit, fat free yogurt, cereal, fat free granola bars, vegetables.
She's been getting desperate over the past couple of months. Had been taking it a little easier and gained 10 of the lbs she is now currently looking to lose and is finding it impossible. She ran 14 miles the past two days. She's talking about cutting out sodium completely thinking it's causing her to "hold a lot of water". And from past discussions I know she is ragingly hungry all the time. She's ready for a change and I'd like to help.
Here's what I'm thinking in regards to her situations.
The steady state cardio isn't doing her any good at all any more. I think her body is dumping cortisol into her system from the stress every time she runs for more than 30 minutes, causing storage over the next 48 hrs. She also runs at night after an entire day of carb loading. She needs to shock her system with a completely new exercise routine.
She needs strength training, but I remember 'why' saying that squats for chicks is probably too much thigh work. I only know Stronglifts / SS. What kinda lifts should a woman be doing? What's the trick to keep thighs down? Should she just take a more cardio approach to squats... less weight, higher reps?
She needs to recalculate BMR and reset the whole starvation mode she has going. She has finally gotten desperate enough that she is going to let me recommend a complete diet. She isn't going to accept ketosis, but I want to turn this 0fat, 10prot, 90carb thing into 50-100g carb and 50 50 prot / fat. Please recommend a good ratio for women. I need a cutting diet scheme for women.
Start at 1600 kcal / day?
Breakfast - 1 cup egg beaters on whole wheat tortilla 240cal
Late morning - 1 lb greek yogurt 320cal (18g carb, 48g prot kind)
Late afternoon - 1 lb frozen broccoli 250 cal
Early evening - chicken / tuna / pork
Work Out
Post WO - chicken / tuna / pork
I know this is a lot of shit, but I could use advice regarding any piece of it.
5'4, maybe 160. Curvy and attractive, but seriously intent on losing more weight. At least another 15 lbs. Carries a lot of weight on hips and thighs. Zero muscle tone. She lost 80 lbs over a year and has been plateaued for a year.
Current exercise consists of something like 90 minutes of steady state cardio every other day. Sometimes every day. During the period where she lost the weight performed a wider variety of exercises. Some complexes and strength training, intervals.
Diet... below what one would consider maintenance. I think. She doesn't eat a lot, but there might be cheating. All carbs. No meat, no fat, all carbs. Fruit, fat free yogurt, cereal, fat free granola bars, vegetables.
She's been getting desperate over the past couple of months. Had been taking it a little easier and gained 10 of the lbs she is now currently looking to lose and is finding it impossible. She ran 14 miles the past two days. She's talking about cutting out sodium completely thinking it's causing her to "hold a lot of water". And from past discussions I know she is ragingly hungry all the time. She's ready for a change and I'd like to help.
Here's what I'm thinking in regards to her situations.
The steady state cardio isn't doing her any good at all any more. I think her body is dumping cortisol into her system from the stress every time she runs for more than 30 minutes, causing storage over the next 48 hrs. She also runs at night after an entire day of carb loading. She needs to shock her system with a completely new exercise routine.
She needs strength training, but I remember 'why' saying that squats for chicks is probably too much thigh work. I only know Stronglifts / SS. What kinda lifts should a woman be doing? What's the trick to keep thighs down? Should she just take a more cardio approach to squats... less weight, higher reps?
She needs to recalculate BMR and reset the whole starvation mode she has going. She has finally gotten desperate enough that she is going to let me recommend a complete diet. She isn't going to accept ketosis, but I want to turn this 0fat, 10prot, 90carb thing into 50-100g carb and 50 50 prot / fat. Please recommend a good ratio for women. I need a cutting diet scheme for women.
Start at 1600 kcal / day?
Breakfast - 1 cup egg beaters on whole wheat tortilla 240cal
Late morning - 1 lb greek yogurt 320cal (18g carb, 48g prot kind)
Late afternoon - 1 lb frozen broccoli 250 cal
Early evening - chicken / tuna / pork
Work Out
Post WO - chicken / tuna / pork
I know this is a lot of shit, but I could use advice regarding any piece of it.
