warren_1987

hey people, my gf is asking me to help her with her diet i dont want to put her on a carb cycling or keto style but just somthig she can stick to,
she needs 1900 cals that is with a 500kcal deficency, but what should the macros be for a diet aimed at loosing weight??

thanks guys

warren

Chris4Pez

How long is a piece of string?

No Honest m8 it depends on what sort of diet she wants to do and also how much/ what type of exercise she is going to be doing if any as this all makes the macro requirements needs!

Also what type of body type is she e.g is she an ecto, endo or meso and would you say she has a fast metabolism or slow or in between?

warren_1987

she says slow, lol so ill work with slow and iv got her a decent programme out with wat she has available not the best but she is swimming alot and doing weight training,

she wont work well on lack of carbs lol and i got to live with her hahaha so maybee one where her carbs arnt to effected]

thnks

Pscarb

so does she do cardio?
how much does she weigh?
how tall is she?
is she fat or just holding a little extra weight?
what is her current diet and does this maintain her weight?

Chris4Pez

Again like Paul is asking we need more info about her m8 its hard to say when we dont know nothing about her or whats going on etc!

If you give us more details we may be able to help more, if i cant then Paul defo will be able to

warren_1987

ok lads sorry, here we go

she is 5'8''
162lbs
im not sure what body type but she is curvey naturall.
her new routine is

mon and thurs

chest press
shoulder press
lat pull down
flys

20 mins on the treadmill waking at slow pace , up hill
20 mins slow on x trainer
40 laps swim

tue and fri

hip abducter
rev leg curl
bodyweight squats
body weight lunges

20 mins on the treadmill walking at slow pace, up hill
20 mins slow x trainer
40 laps swim


apart from the body weiight lunges and squates the other 6 machines is the only equipment her gym has lol , well i say lol ut imo its a disgrace.


i wouldnt say she is fat im happy with her but she isnt, so at least she has her reasons for loosing right.

i got her to right a jornal and i wored out that her average day shge was taking in 900 kcals. i told her this is why she will be holding the fat as her body will think she is starving ( is that corect)

any other thing needed thanks guys, she has been working out but doing curls and not eating often , i think she has got to the point she might listen now tho


thanks guys warren

hackskii

40/30/30
Carbs/protein/fats
This is taken from the Zone diet and it works very well even with women.
Try and keep her carbs lower in the GI and higher in fiber.
For this diet it would be suggested to add fish to her diet and avoid fatty meats.
Good oils would be olive, fish oil, avacado, nuts and seeds, etc.

Remember though to add all the macros together
1 gram of carbs is 4 calories.
1 gram of protein is 4 calories.
1 gram of fat is 9 calories.

warren_1987

ooooooooo ****e i forgot a major part lol she is a vegy sorry guys

and thanks again for all the help

if it works well ill post a pic of the new her hahahaha just messing

Chris4Pez

Thats fine it should still work m8 but if it does differ cus she is vegi then i am sure that Scott will help you out, but the zone diet is a good and proven diet tbh!

warren_1987

thats great cheers guys and thanks for rose( my girl ). it will mean alot to her as she gets very down. i spent a good hour on the fone with her today trying to convince her she is not fat lol,


thanks again tho lads and any other advice jut pop it on and ill follow thanks warren

hackskii

Has she always been a bit heavier?
Or did she gain weight on the vegetarian diet?

I know people on vege diets, I honestly dont agree with them but again, that is just me.
Can she have eggs, fish?
If she is struggling with diet being a vegetarian, probably it is too much bread in her diet.
They do have high protein breads that have fiber in them.

Chances are she needs to up her protein, and lower her carbs.

Can you give me a short list of the foods she eats or likes to eat?
I think this would tell alot about what is going on with her.

warren_1987

hi mate i think she has always hovered back and fort from heavier to average weight, she has been a vegy since she was younger so i cant tell you as er hormones might have done it any way at tat time. but i dont think she is big shes only a size 12
she mainly eats quorn products, veg, bread,pasta,rice

in all fairness her full famy eat well, dont fry food often they all and all eat a well balanced diet, not to the extent bb and guys on here do lol but compared to most.

thanks warren

hackskii

If she is sensitive to carbs then bread, rice, and pasta might be the problem.