Posting on behalf of my girlfriend

[paintballproam]

Im posting this on behalf of my gf. she trained off and on durring 2008, and steadily since feb 2009.

starting stats
5'6
175lbs
bf% ?
bench=45x5
squat=75x5

current stats
5'6
140lbs
bf% around 28% using calipers
bench=95x6
squat=95x15 or 135x5

Trying to make sure shes getting the right amount of calories per day. her progess grinded to a halt at about 150lbs, she than began taking Slim Xtreme and dropped down to 139.5lbs in the first week, and has since then stayed right around 143lbs (sheo started SX just over 2 weeks ago)

training varies, but she prefers a high volume split that someone set me up with a while back. mon chest/tri, tuesday back/bi, wednesday rest, thursday shoulders, friday legs. She usually does cardio 5-7days a week, sounds like a lot, but she likes it i guess.

Shes deffinatly gained a LOT of muscle since shes started lifting.

How many calories a day should she be getting?

 

[Tami Bellon]

That depends. What's her goal?

 

[Thandie]

Im posting this on behalf of my gf. she trained off and on durring 2008, and steadily since feb 2009.

starting stats
5'6
175lbs
bf% ?
bench=45x5
squat=75x5

current stats
5'6
140lbs
bf% around 28% using calipers
bench=95x6
squat=95x15 or 135x5

Trying to make sure shes getting the right amount of calories per day. her progess grinded to a halt at about 150lbs, she than began taking Slim Xtreme and dropped down to 139.5lbs in the first week, and has since then stayed right around 143lbs (sheo started SX just over 2 weeks ago)

training varies, but she prefers a high volume split that someone set me up with a while back. mon chest/tri, tuesday back/bi, wednesday rest, thursday shoulders, friday legs. She usually does cardio 5-7days a week, sounds like a lot, but she likes it i guess.

Shes deffinatly gained a LOT of muscle since shes started lifting.

How many calories a day should she be getting?

What is she eating now and what are her goals.
I'd not recommend training 7 days a week. That's overkill and it will only hinder her progress. Resting/recovery is as important as training..

 

[paintballproam]

first off, her goal is too loose weight, probably get into the mid to high teens for bf% that is her number one goal, then once shes down to her ideal bf% she wants to build up her butt more

she trains mon/tues/thurs/friday and does cardio about 5-6 times a week, 60mins at a time

right now shes getting around 1800cals a day

 

[Melaina]

I think her calorie amount looks good for her fitness activity, although I think 60 minutes of cardio is BLAH... she's better off doing HIT at 20 minutes then wasting 60 minutes of her life but that's me. How old is she?

I am very proud of her and I am sure you are too, she's making great progress. It would be nice if she joined EF and talked to us herself (Although we don't mind you being here but it's always good to help out a gal 1 on 1)

 

[paintballproam]

I think her calorie amount looks good for her fitness activity, although I think 60 minutes of cardio is BLAH... she's better off doing HIT at 20 minutes then wasting 60 minutes of her life but that's me. How old is she?

I am very proud of her and I am sure you are too, she's making great progress. It would be nice if she joined EF and talked to us herself (Although we don't mind you being here but it's always good to help out a gal 1 on 1)

first off, yes im very proud of her especially since her older sister begain loosing weight the same time she did. her sister believes in the ever so healthy 400-500calories a day+puking+laxitives and says lifting weights will make you too big and bulky......
so im VERY happy shes doing this the smart way!

she hates the cardio, but she figured it would help her loose more. If she could do 20 or 30minutes shed love it. she is 20 btw

Her goal really is to loose weight so i want to make sure her diet/training/cardio is geared towards weight loss

 

[Thandie]

first off, her goal is too loose weight, probably get into the mid to high teens for bf% that is her number one goal, then once shes down to her ideal bf% she wants to build up her butt more

she trains mon/tues/thurs/friday and does cardio about 5-6 times a week, 60mins at a time

right now shes getting around 1800cals a day

I should have been more specific. I meant, what are her macros. How much protein/carbs/fat she's consuming? How many times a day does she eat?

1800c might be good, but that depends how much she's burning. Everyone is different. Some people have a slower metabolism, but that doesn't mean she can't improve it. I'm currently eating 2000c and I'm losing slightly. However, other times I need a lot less to lose.

Yes, you should have her join us. She'll learn a great deal just by reading other posts and doing search.

 

[Melaina]

She's quite young and her natural metabolic levels should still be fairly high as long as she hasn't damaged her system like her sister has. It's not doing just 20-30 minutes... it's high intensity 20-30 minutes. Some people do 60 seconds, some do 90 seconds... your girl may want to start with 60 seconds and work her way up. She needs to get on the treadmill or elliptical and go 60 seconds as hard and fast as she can, then do 60 seconds at a slower rest pace (but still keeping her heart level up).... on off.... She will probably be burned out at 10 minutes but that's ok.... she can build herself up to 20, 30...etc. I am a fan of bike... no matter WHAT anyone says. I crank it to the highest level possible and then do a steady speed for 45 minutes. This has NOTHING to do with cardio... it's simply leg muscle endurance building and should NOT be used in lieu of cardio... but when I just don't FEEL cardio I'll do that. I love the burn in my quads. If she isn't already she should start doing weight lifting, her preference may be the universal machines and THATS OK.... a low weight, high rep regime would be best for her NOW and then she can address her future goals and change accordingly.

And someone needs to buy her sister this book: Amazon.com: Overcoming Bulimia: Your Comprehensive, Step-By-Step Guide to Recovery (New Harbinger Self-Help Workbook) (9781572243262): Randi E., Ph.D. McCabe, Traci L., Ph.D. McFarlane, Marion P., Ph.D. Olmstead: Books

 

[paintballproam]

She's quite young and her natural metabolic levels should still be fairly high as long as she hasn't damaged her system like her sister has. It's not doing just 20-30 minutes... it's high intensity 20-30 minutes. Some people do 60 seconds, some do 90 seconds... your girl may want to start with 60 seconds and work her way up. She needs to get on the treadmill or elliptical and go 60 seconds as hard and fast as she can, then do 60 seconds at a slower rest pace (but still keeping her heart level up).... on off.... She will probably be burned out at 10 minutes but that's ok.... she can build herself up to 20, 30...etc. I am a fan of bike... no matter WHAT anyone says. I crank it to the highest level possible and then do a steady speed for 45 minutes. This has NOTHING to do with cardio... it's simply leg muscle endurance building and should NOT be used in lieu of cardio... but when I just don't FEEL cardio I'll do that. I love the burn in my quads. If she isn't already she should start doing weight lifting, her preference may be the universal machines and THATS OK.... a low weight, high rep regime would be best for her NOW and then she can address her future goals and change accordingly.

And someone needs to buy her sister this book: Amazon.com: Overcoming Bulimia: Your Comprehensive, Step-By-Step Guide to Recovery (New Harbinger Self-Help Workbook) (9781572243262): Randi E., Ph.D. McCabe, Traci L., Ph.D. McFarlane, Marion P., Ph.D. Olmstead: Books

thank you very much, i think you missed some of my post tho, shes been weight training consistantly since feb, free weights, shes deffinatly made great strength gains and shes gained muscle mass and density.

alright, well then ill deffinatly have her do hiit then. how many times a week? how low is too low for her calories?

 

[Melaina]

Eh, I did miss that I am sorry.

No female should ever go below 1200 calories, ever. But it's really what her body can handle. She can drop down to 1600 calories and as long as she still can maintain the same energy level to be able TO work out she will be fine. It really depends on her diet though... dropping 200 calories is as easy as taking a condiment out of the diet, or a drink. It would be nice to see her actual meal plan break down... or at least an estimate of it. If dropping 200 calories means losing a vital aspect of the diet... good lean protein, fiber or healthy carbs then I would opt out.