Girlfriend trying to lose fat - Please critique her diet and training

[crouchmagic]

Hi all, first post here, been browsing a while, and thought it would be worthwhile to sign up as platinum. The advice I've seen been given looks invaluable, and who better to ask then the experts

____________________________________________________________

In advance - sorry for the long post! But I feel that the more information I give, the easier it is for you girls


My girlfriend is trying to lose the last bits of fat, mainly belly, "bingo wings" and "love handles".

She is 5 foot 1, and weighs 8 stone (50 kilograms)

I've told her not to judge fat loss by the scales, so advise her not to jump on them! Instead I told her to take pictures every two weeks, which she has been doing for the past 2ish months - though she doesn't think there is any difference between the pictures which is affecting her motivation.
Note: she does not want me to post images! However, I can private message you pictures if you want to see, if you think it’ll help
Please remember that I don’t know much about womens training, I train for strength myself with Russian programming, so I doubt it has any carryover in this situation!
First, let me post up the current training she’s doing. I devised the plan for her, its a mix of cardio and weights, the cardio is based on the Army’s fitness program (UK), and the weights are what she enjoys doing, and a mix of both intensity and compound movements.

Monday
High intensity interval training on treadmill – 10 warm up, 10 cool down, and 20ish minutes of HIIT

Tuesday
10 minute warm up cardio of choice
Weights circuit – Dumbbell row 10 reps per arm, lunge 8 reps per leg, floor press 10 reps. These will be performed straight after each other, and a few minutes between sets. 3 – 4 sets
10 minute warm up cardio of choice

Thursday
Squat – 3 sets ramping weight. Deadlift 3 sets ramping weight. Military press 3 sets ramping weight
Cardio – Run for 20-30mins

Friday
40-50 minutes high incline fast walking

I’ve gotten her a notebook, and told her progression is key, so she knows to beat the weights / cardio wherever possible.

This training will be ending in about a month and a halfs time, and instead we will be incorporating 3 weight days a week, with a compound for each of them, then followed by a superset of two exercises. Push / pull / legs split. Cardio fitted around.

Diet

I will list a few different things she has, separated with the slash, so you get a general idea


1) Breakfast
Porridge with nuts, seeds and fruit / multigrain bagel with jam and nuts
Usually she will then workout

2) Post workout
Chicken and wholemeal pita bread / Salad and cheese wholemeal wrap / Sometimes a shake

3) Chicken, salad and jacket potato / or just the chicken salad / breaded fish and veg

4) Omelette with ham, tomatoes and some cheese

Inbetween the meals she will snack on fruit. If not training, then a meal will go where she is training, one of the above combinations.

Here is a list of the food she eats, I have advised her with regards to good fats, keep carbs low etc, lots of protein:

chicken
ham
breaded fish
bacon
wholemeal pita
wholemeal wrap
multigrain bagel
grapes
oranges
blueberries
raspberries
melon
pomegranate seeds
apple
mixed nuts
almonds
pumpkin seeds
Peas
carrots
sweetcorn
brocolli
cauliflower
sometimes olive oil to cook with
cheese
green tea
eggs
jacket potatoes
water

all meals will be made up with a combination of the above





Now as I said, her belly fat is very stubborn, I think I should show one of you the pictures so you can see and give tailored advice. She has been doing the above plan for about two months, and she thinks she is not shifting any fat at all.

Again like I said I have no experience in this area, so please go gently on me if Ive advised anything wrong. She is fussy with her foods.


Any help appreciated!

Many thanks, andrew!

 

[superqt4u2nv]

Hi all, first post here, been browsing a while, and thought it would be worthwhile to sign up as platinum. The advice I've seen been given looks invaluable, and who better to ask then the experts

____________________________________________________________

In advance - sorry for the long post! But I feel that the more information I give, the easier it is for you girls


My girlfriend is trying to lose the last bits of fat, mainly belly, "bingo wings" and "love handles".

She is 5 foot 1, and weighs 8 stone (50 kilograms)

I've told her not to judge fat loss by the scales, so advise her not to jump on them! Instead I told her to take pictures every two weeks, which she has been doing for the past 2ish months - though she doesn't think there is any difference between the pictures which is affecting her motivation.
Note: she does not want me to post images! However, I can private message you pictures if you want to see, if you think it’ll help
Please remember that I don’t know much about womens training, I train for strength myself with Russian programming, so I doubt it has any carryover in this situation!
First, let me post up the current training she’s doing. I devised the plan for her, its a mix of cardio and weights, the cardio is based on the Army’s fitness program (UK), and the weights are what she enjoys doing, and a mix of both intensity and compound movements.

Monday
High intensity interval training on treadmill – 10 warm up, 10 cool down, and 20ish minutes of HIIT

Tuesday
10 minute warm up cardio of choice
Weights circuit – Dumbbell row 10 reps per arm, lunge 8 reps per leg, floor press 10 reps. These will be performed straight after each other, and a few minutes between sets. 3 – 4 sets
10 minute warm up cardio of choice

Thursday
Squat – 3 sets ramping weight. Deadlift 3 sets ramping weight. Military press 3 sets ramping weight
Cardio – Run for 20-30mins

Friday
40-50 minutes high incline fast walking

I’ve gotten her a notebook, and told her progression is key, so she knows to beat the weights / cardio wherever possible.

This training will be ending in about a month and a halfs time, and instead we will be incorporating 3 weight days a week, with a compound for each of them, then followed by a superset of two exercises. Push / pull / legs split. Cardio fitted around.

Diet

I will list a few different things she has, separated with the slash, so you get a general idea


1) Breakfast
Porridge with nuts, seeds and fruit / multigrain bagel with jam and nuts
Usually she will then workout

2) Post workout
Chicken and wholemeal pita bread / Salad and cheese wholemeal wrap / Sometimes a shake

3) Chicken, salad and jacket potato / or just the chicken salad / breaded fish and veg

4) Omelette with ham, tomatoes and some cheese

Inbetween the meals she will snack on fruit. If not training, then a meal will go where she is training, one of the above combinations.

Here is a list of the food she eats, I have advised her with regards to good fats, keep carbs low etc, lots of protein:

chicken
ham
breaded fish
bacon
wholemeal pita
wholemeal wrap
multigrain bagel
grapes
oranges
blueberries
raspberries
melon
pomegranate seeds
apple
mixed nuts
almonds
pumpkin seeds
Peas
carrots
sweetcorn
brocolli
cauliflower
sometimes olive oil to cook with
cheese
green tea
eggs
jacket potatoes
water

all meals will be made up with a combination of the above





Now as I said, her belly fat is very stubborn, I think I should show one of you the pictures so you can see and give tailored advice. She has been doing the above plan for about two months, and she thinks she is not shifting any fat at all.

Again like I said I have no experience in this area, so please go gently on me if Ive advised anything wrong. She is fussy with her foods.


Any help appreciated!

Many thanks, andrew!

50kg is only 110 lbs that is not heavy at all for 5'1 do you know what her body fat % is? More then likely she only needs to lose some fat but primary focus should be building lean mass.

Also a women can train exactly as you do she is not going to get huge or turn into a man that requires excessive amounts of steriods or freak like genertics even with freakish genetics highly unlikely.

The meals are not balanced every meal should have a protein source in it carbs should be cut at 6:00 p.m. typicaly depends what time of the day she trains.

These are the macro's that work for most people
• 40% Protein
• 30% carbs
• 30% fats (good fats)

Calories to cut 1100-1320

These are approved foods (if it is not on the list you shouldn’t be eating it)

• Turkey skinless breast
• Chicken skinless breast
• Fish
• Lean beef
• Buffalo
• Egg whites
• Omega eggs
• Skim milk
• Low-fat cottage cheese
• Wild-game meat
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• Greek yogurt
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber
• Onion
• Avocado
• Sunflower seeds
• Pumpkin seeds
• Natural peanut butter
• dry roasted peanuts unsalted
• raw almonds and almond oil
• walnuts and walnut oil
• macadamia nuts and oil
• sesame oil
• Olives and olive oil
• Flax seed and flax seed oil

 

[crouchmagic]

50kg is only 110 lbs that is not heavy at all for 5'1 do you know what her body fat % is? More then likely she only needs to lose some fat but primary focus should be building lean mass.

Also a women can train exactly as you do she is not going to get huge or turn into a man that requires excessive amounts of steriods or freak like genertics even with freakish genetics highly unlikely.

The meals are not balanced every meal should have a protein source in it carbs should be cut at 6:00 p.m. typicaly depends what time of the day she trains.

These are the macro's that work for most people
• 40% Protein
• 30% carbs
• 30% fats (good fats)

Calories to cut 1100-1320

These are approved foods (if it is not on the list you shouldn’t be eating it)

• Turkey skinless breast
• Chicken skinless breast
• Fish
• Lean beef
• Buffalo
• Egg whites
• Omega eggs
• Skim milk
• Low-fat cottage cheese
• Wild-game meat
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• Greek yogurt
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber
• Onion
• Avocado
• Sunflower seeds
• Pumpkin seeds
• Natural peanut butter
• dry roasted peanuts unsalted
• raw almonds and almond oil
• walnuts and walnut oil
• macadamia nuts and oil
• sesame oil
• Olives and olive oil
• Flax seed and flax seed oil

Thanks for the reply, that list of foods is very helpful!

Yeh as I said its just the last stubborn bits of fat left really, I have no idea what her bodyfat percentage is, if you want I can message you a photo if you want to estimate?


What about packet ham, how's that? and should she try and stay away from the multigrain bagels?

I realise she can train with weights, though I doubt she'd get much benefit from my russian sheiko training

With the new routine I've made for her, its weights 3 times a week, a push pull legs split. Could you please advise cardio to fit around that?


Thanks again

 

[superqt4u2nv]

Thanks for the reply, that list of foods is very helpful!

Yeh as I said its just the last stubborn bits of fat left really, I have no idea what her bodyfat percentage is, if you want I can message you a photo if you want to estimate?


What about packet ham, how's that? and should she try and stay away from the multigrain bagels?

I realise she can train with weights, though I doubt she'd get much benefit from my russian sheiko training

With the new routine I've made for her, its weights 3 times a week, a push pull legs split. Could you please advise cardio to fit around that?


Thanks again

Oh I forgot to mention that she should be eating 5-6 meals a day.

No canned ham is processed crap she should touch it. And a big hell no on the multi grain bagels.

On 3 of her off lifting days have here do 30 minutes of cardio, 5 minute warm up and cool down with 20 minute hit cycle which is 1 minute 100% max effort then then next minute recovery 10 of cycles total.

 

[superqt4u2nv]

It is hard to judge peoples body fat from pics unless it is fairly low.

 

[RADAR]

agree stay away from processed foods,Protein should come a variety of things.Seafood is one of the best sources of Protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.
Beans
One-half cup of beans contains as much Protein as three ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.Unstanding how to eat,The best way to provide the diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice.
Bran

Wheatgerm

Barley

Maize

Buckwheat

Cornmeal

Oatmeal

and tell her not to give up the belly fat and love handles no matter how hard you hit it,those are the last area of stubborn fat to go.