My GF wants to lose some fat....

[macrophage69alpha]

...particularly in her butt/thigh area. .

as far as supplements she may want to consider Yohimburn DF, particularly if she stores fat disproprotionately (or loses it very slowly) from those areas.

 

[forgotten1]

...not wanting to use any supplements. What are some diet suggestions...(ratios of protein carbs and fat, and examples of good foods to be eating)?

 

[Daisy_Girl]

IMO, exact ratios of food comes from experimenting with yourself. Some people can do CKD or TKD with no problems, others can't operate on less than 100g carbs. Keep foods clean and simple should be the main focus. Fine tune from there.

Lean Meats: grill indoor or out, rely more on spices than marinade
Chicken (skinless breasts)
Turkey Breast
Fish (Tuna, Salmon, Orange Roughy, etc)
Lean Beef Cuts (i.e., Eye of Round)
Eggs

Carbs:
Cream of Wheat
Oatmeal
Green Beans
Asparagus
Brocolli
Red Potatoes
Yams/Sweet Potatoes
Artichokes
Lettuce (greener the better) - for salads

Fats:
Almonds/Nuts (aim for unsalted, but either way is okay)
Flax Oil
Olive Oil
Natural PB (NOT the processed kind, look for the jar with the oil on top so you have to mix it yourself)
If she eats fish, especially tuna and salmon, there are good fats there too.

Starchier carbs should be eaten early in the day (potato, CoW or Oatmeal) and Veggies in the afternoon and night.

Every meal should have a protein source. Don't eat fat or carb without protein.

 

[FitFossil]

...How long should she eat after her HIIT? Also, what should it be?

I usually eat after my shower - so probably about 30 minutes. I have a meal replacement shake (protein and carbs). I like the shake because it's quick and easy.

 

[The Shadow]

ONE NOTE!!!


I see a LOT of post-workout meals etc that contain fat.

BAD CHOICE!!!

You need a carb/protein mix after training...fat is to be avoided immediately after training

 

[Sassy69]

If she is training & doing cardio, do the cardio (HIIT or otherwise) AFTER lifting. And generally after training or any energy burning session, within the 30-60 min after she should get some sort of protein/carb boost - I've done things like a protein mix (usually extremely low fat & carb content) and mix in some frozen strawberries. I also notice that I get ravenous for an actual meal within about an hour after that. So I'll make a regular meal at that point.

Another thing that she can do if she is concerned about the proportions between her upper & lower body is to start working on her upper body to create the illusion of a smaller lower half, reduce her waist size, etc. And as stated that she can't do any spot reduction, a solid all-around lifting program will help reduce bodyfat proportionally across her body. If she tends to carry more bodyfat in her hips/thighs/butt (as do most women), it will take a little longer to see the proportion of bodyfat drop - i.e. she may start looking leaner on top before on the bottom because the top has fewer fat cells than the bottom. But it does happen!

 

[CAESAR7]

put her on a weight training program and slowly start reducing the calories she takes in

 

[forgotten1]

What sort of weight training program would be the best? She doesn't want to become a big strong ox.

 

[smoknjilly]

lol - do you have any idea how hard it is for women to become "BIG STRONG OXES"

 

[Daisy_Girl]

She can train exactly like you - most women do not have the testosterone needed to become what she is afraid of. Even if she starts to become "bulky" (by her standards) she can always cut back on the weight training.