BigRedCat's excursion onto the ladies board->Help a cat out!

[BigRedCat]

Hey girlies,
I need some advice on motivating my girl. She is getting frustrated with her training and I dont know what to tell her. She is 5'5" @ 138 20%BF, this is the most fat she has ever had and she is all bummed cause she has been eating really clean and training allot. She of course wants to lose BF like most women do. I have her training with me doing 9 work sets per bodypart, 4-6 reps per set. We train 5 days a week and do cardio 5 days as well(20 minutes medium intensity or 15 minutes sprints).

Her diet looks pretty clean to me:
40/30/30
She was running around 2000 cals/day but that didn't help lose any fat so now she is trying 1600 cals/day with refeed on the weekends.
A typical day would be as follows:

Muscle Milk w/water
Oatmeal 1 cup

whey protein w/water

chicken breast with brown rice

whey protein/or Muscle Milk w/water

cottage cheese(non-fat, 1 cup)

Filet mignon with red potato
small salad

she says she drinks allot of water too but I dont know how much.
All in all she is getting around 180-200g pro/day, maybe 50-70g fat and not much more than 150 g/carbs a day. She has been actually gaining weight the past month and she is freaking out. I told her it was probably muscle.

Anywhoo....if you guys have any advice that might help I would really appreciate it. She isn't looking to compete or anything she just wants to look hot. I feel bad because she isn't seeing much in the way of results. I dont want her to give up because she has been busting her ass in the gym and not seeing anything from it.

 

[Pink Space Biscuit]

Move carbs to the morning, no potato at night.

Up moderate cardio to 60 minutes, FTITM or after weights.

50-70 sounds like a lot of fat for a cutting diet, what are the stats on muscle milk? I don't see where all this fat is coming from, unless filet is like 30??? What's on her salad? Is that high in fat?

 

[Pink Space Biscuit]

Why not get her body fat tested, so you can actually tell if it's fat, water or muscle? Also have her really stare at her body, have her flex in the mirror, poke around, if she's a somewhat beginner the muscle changes will be easily noticable.

 

[BigRedCat]

Muscle milk:
cals: 348
fat: 18g
carbs: 12g
PRO: 32g
---------------

She probably has less fat than I thought to tell ya the truth. We have oil and vinegar on salads and she uses very little. 60 minutes cardio? hmm, she really likes the elliptical trainer but she always wants to haul ass and I tell her to go moderate. That is a big jump from 20-25 minutes. So..no potato at night? OK, filet mignon is pretty low fat too so she really should only be getting around 50g fat a day at most.

 

[Temple]

How many calories was she eating before she started training??

 

[Pink Space Biscuit]

18 grams of fat twice a day???? That's 36 plus the normal stuff. Is muscle milk like flax oil fat or just regular useless fat? I'd totally throw that stuff away and replace it with either whey or real food and flax or udo's once a day.

 

[Pink Space Biscuit]

Also are those 12 grams of carbs sugar carbs? I've never seen muscle milk, but so far it doesn't sound too great for her at least.

Yeah 60 minutes of moderate, you need to get rid of the sugar storage and get into fat burning mode, which doesn't happen in just 15 minutes. Since her goal is FAT loss. I mean if it's first thing in the morning or after weights you can get by with 30-45. But if it's at night by itself, you definitely want 60. I'll bump a thread for you, it's called something like when 30 + 30 doesn't equal 60, so look for it.

You really want to keep your carbs in the morning/early afternoon. Search for Spatt's cutting diet.

She can alternate her cardio between hauling ass and moderate. But even hauling ass I'd try to get in 30 minutes, you don't need 60 with HIIT stuff. Once you get in fat burning mode, you might as well make the most of it.

I know cardio is boring and long, but with moderate you can easily bring a magazine or watch tv. I do it at home sometimes while playing PS2.

 

[JJFigure]

It sounds like she may be carb sensitive (totally guessing, here). She might want to try a very low carb diet that cycles carbs in every 3 or 4 days. Some people use Atkins (with clean fat, not bacon) and cycle starches in every 4 days or so; I use Natural Hormonal Enhancement, which cycles carbs on the 3rd and 7th day of the week. There's a couple others floating around out there, if you want to look them up. The worst part is the 7 - 14 days of <20 grams of carb you do at the beginning, to make the switch to using fat for muscle instead of carbs/sugar for muscle. Once you get past the first couple of days, it's well worth it.

You can also try decreasing rest intervals between lifting sets. This keeps the intensity high, burns more calories, and gives your heart and lungs a workout too. Try using 30 second rest intervals for a while and see how she likes it.

 

[Pink Space Biscuit]

Bump. Did she make any changes to this diet?

 

[starfish]

Muscle Milk is good Probably too good to be true...LOL

I would not drink 2 of those a day on a cutting diet...