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Please help me with my gf's goals...

nsashbl01

nsashbl01

New member
She's 28, 5'2 113lbs. She has been a runner since high school, and does mild weight training.

This July she began to train for a marathon, and went on birth control in August. Well with the combination of the two, she gained 13lbs and a bit of fat. She is very unhappy with her body now, because she has never weighed over 100lbs. She was also able to stay at that weight with a very poor diet, (high carbs / sugars).

Despite the fact that I think she looks better, I'm trying to help her with a better training and diet program. I have read her several articles that suggest to lower the cardio and increase the weight training. She has cut out the major running, and will only do 5 and 10k's now. I would love some diet suggestions that would be viable for her with her busy day as a school teacher.

Here is an example of her current diet:

6:00 AM Total Cereal and 1/2 cup skim milk.
9:00 AM snack (peanuts or frosted mini wheats)
10:15 AM Lean Cuisine chicken or something
3:00 PM Balance bar, or other protein bar, or fruit, or crackers and PB
6:00 PM Lean Cuisine or Chicken if she's with me, salad, can veggies

Wow! That's not to good huh? She is starving herself.

Thanks in advance,

Nsashbl
 
Lean Cuisine? Sounds like a lot of water retention in a box...I'd break out the Foreman Grill and get to cookin'! Chicken/Fish/Lean meat & veggies for dinner. Taper off the carbs in the PM and get plenty of the GOOD fats! I'm sure others will tell you that the peanuts & protein bars aren't exactly "clean."

I agree, she isn't eating much...even for a little lady like herself. She needs some REAL food! More meat--More meat--More meat! ;)
 
I'm most impressed that a boyfriend is asking a question about a girl and NOT asking about T3 or other drugs :) Kudo's on getting the diet worked out :)
 
That's whats she want's, a pill! No fucking way I'll help that route. I have seen to many people fail because of the typical marketing crap. If she had her diet and training in check for a year or two without fail, maybe I'd help research other options. I won't be a part of any "supplements" before she can prove that she is commited.

I think she is under the impression that I want her to be my "project". Thats not the case. I want her to be happy with herself. In my opinion, she was to skinny, but she is happy that way. So I'll help where I can, but I don't want her to think she is doing it for me.

I have given her a ton of info on nutrition, but she doesn't comprehend it. She want a specific diet to follow. (she is bad when given choices)
 
Does she have training goals we should factor in? Is she trying to increase her performance with the 5 and 10Ks, or is her only goal fat loss?
 
Her goals don't really have much to do with running. She runs for fun and stress relief. She is just unhappy with not being as skinny as she was. She is by no means fat, but she does have a tiny bit of fat/cellulite which she never had. No big deal, but it really pisses her off.

So anyway, her goal is to be thin and cut again. She likes to have cut arms and delts. She has naturally wide shoulders and likes to wear shirts that show her arms and shoulders. She is really solid naturally. We did a quick upper body workout last night and I was surprised. She is pretty strong. She can do a shitload of push-ups, and can do pull ups. I kept a log, but don't remember the #'s.
 
Most impressive that your girl can perform multiple pushups and pullups. Most average women cannot.

Is your girl relying on the numbers on a scale? What about the way her clothes fit? If it is a number thing, try a bodyfat % number. Maybe suggest having BF% tested to get an idea of how much "fat" she actually needs to lose.

I am so glad you did not come on the board asking about supplements/drugs for losing weight and/or cutting. Shows great character and your girl is lucky. As for the diet issue, I agree with Nonerz about the frozen foods. They are loaded with sodium and can tend to lead to H2O retention, which in turn can hide muscle definition. A good place to look for diet examples would be the famous Spatts cutting diet. It is a good base eating plan and is easily altered for different people and purposes (i.e. cutting, bulking, maintaining). Hope this helps and Good luck! :)
 
She does freak about the scale, but more about all the clothes that don't fit. It started when she was doing long runs, she want's to blame it on the pill. I think it's a combination of the two. I did start to notice it before she went on the pill, but I didn't say anything.

I have read a few posts about Spatts diets, I'll research further. I really want to find a long term solution, not a quick diet though. I know it'll take time, I just hope she keeps her head on straight!

I'm going to get her an account on this board, and try to get her involved.

Thanks.....
 
She'd probably tolerate a 40% pro/30% carb/30% fat split pretty well; carb sources should be clean (not processed foods like she's currently eating). Ideally, she should eat the majority of her complex carbs around training (pre and post workout meals), and eat fibrous carbs the rest of the time. Examples of clean complex carbs include oats, potatoes, yams, long grain rice, etc. Fribrous carbs are veggies - dark greens are great, and I personally love red peppers. BTW - these should be fresh or frozen, not canned.

I personally cut using the simple calculation 11xbodyweight; however, at her weight this would be a pretty low level of kcals. I strongly believe diets shouldn't drop below 1200 kcals/day.

Here's an example change to her diet - keep in mind, I don't know when she trains, so I put the complex carbs in the am:

6:00 AM 1/2 cup oats and 6 egg white omelette w/ salsa

9:00 AM Low carb MRP or protein drink made with water; EFA supplement (flax oil, fish oil capsules, EFA capsules)

12:00 PM Large salad with 4 oz chicken/turkey/tuna; olive oil & vinegar for dressing

3:00 PM Balance bar - I'm not a big fan of bars, but I'm not sure the types of food she eats. I'd eat some turkey and red peppers, but I live a boring life.

6:00 PM Grilled chicken/london broil and steamed vegetables (green beans/broccoli/spinach - something along those lines)

9:00 PM 1 cup cottage cheese (slow digesting protein before bed); EFA supplement (flax oil, fish oil capsules, EFA capsules)

I personally don't count either the kcals or carb content of my veggies; they're my "free" food. I find if I count them, I don't eat them - and my body really prefers it when I eat them. She should also try to drink a gallon of water or so a day.
 
Well my gf has been eating better and cut out some of the cardio. She's looking better, but still freaks at the scale! I keep telling her to ignore it. She is now on the Body for Life kick as well. I haven't read it, but the general idea seems ok. We also found a trainer to set up some workouts with her. She goes just after Thanksgiving.

It's funny though, I've explained to her that she eats way to much bad carbs and sugars. Now that she read about it and actually looked at what she ate, she sees that she was a carb junkie!
 
Ok, my gf is over a year into her fitness program, and is getting really frustrated. For a time we figured she was having issues due to birth control pills, so she went off 2.5 months ago and things are no better. She says they are actually worse. Shes really frustrated. She eats well, and has recently tried to dial it in better and changed her training program. She is very muscular, but is unhappy with her bf. The only thing I can see bad, is her lack of sleep. Shes a teacher, so thats not an easy thing to get! Daisy, you can understand?? Here is what she gave me as her recent diet and training program...

LOTS OF WATER...almost eight bottles of water a day!
Breakfast
1 coffee with skim milk and splenda
1 c. total with protein (14 g)
1 c. of Atkins no sugar, fat free milk (10 g)
Splenda

Snack
No sugar yogurt (10 g)

Lunch
1 cup whole wheat pasta
1 chicken breast (25g?)

Snack
one serving cottage cheese (10 g)

Dinner
1/2 c. kidney beans
1/2 c. lental beans
1/2 chicken breast
1/2 c. whole wheat rice

That is how I have been eating for almost two weeks...

Excercise

Monday (WEights 30 min)
Cardio (45 minutes...interval)

Tuesday (off,,,due to class)

Wednesday (weights 30 minutes)
Cardio (45 minutes)

Thursday (weights 30 minutes)
Cardio (20 minutes)

Friday (off)

Saturday (weights 30 min)
Cardio (45 minutes)

Any and all help is greatly appreciated.....
 
You said she has been eating this diet for 2 weeks. What was it like before?

How long on this training program?

I know she has been a years progress....what has gone on during that year? How has the diet been, how has the training been? Lifestyle? Illness?

She went off BCP fairly recently...the change in hormone levels may cause a temporary problem until the hormones stabilize.

Has she had any bloodwork done to rule out any problems? Thryoid, Testosterone?
 
Can you give us her stats so we know what "not happy with her bf" means? Height, weight, current bf.

Taking a look at the diet, here are some of my suggestions:

LOTS OF WATER...almost eight bottles of water a day! --- GOOD!

Breakfast
- If possible get rid of the milk - skim or not, its basically just sugar. There are better sources of calcium as well.
- Try oatmeal instead of Total.
- Also don't get too caught up in the "no sugar" stuff - keep the food as minimally processed as possible. "no sugar","non-fat", "low-carb" all equal more processing.

Snack
- Again with the dairy stuff. Its not bad, but there are better options.

Lunch
1 cup whole wheat pasta - I personally just stay the hell away from pasta - its a processed carb and there are better sources.
1 chicken breast (25g?) - good!
- Good meal for veggies.

Snack
one serving cottage cheese (10 g) - OK, but maybe more basic protein & veggies.

Dinner
1/2 c. kidney beans
1/2 c. lental beans
1/2 chicken breast
1/2 c. whole wheat rice
- this is all good. I personally would cut out the complex carbs (rice) and just keep it in my earlier meals.

Generally - there's no fat in this diet. Don't be scared of fat because there are good fats that you really need in your diet. These can come from almonds, natural peanut butter, flax seed oil. I often will get my fats by putting vinegar & olive or flax oil on my chicken & salad at lunch.

What is the typical resistance training schedule? Is she lifting hard & intensely? The one HIIT cardio could probably be cut back to 20-30 min instead of 45.
 
Hello...I am the girlfriend. I did not choose this name, my boyfriend set this account up for me.

Here is a quick rundown of what I have been doing:

Alternate 2 day on, 1 day off. Upper Body with Cardio, Lower Body with Cardio, day off.

Weights include. Upper body (db rows, lat pull down, incline bench, reg. bench, flys with cables or dumbells, shoulder press, reverse flies, front raises, lateral raises, bicep curls with bar and dumbells, tricep extensions, skull crushers and chair dips ), then lower body workout (leg press, squats, stiff deads, db lunges, calf raises, leg extensions, aduction, abduction). I do at least three exercises for each muscle group. Abs everyday I workout. Usually do the 12, 10, 8 set...I feel like I lift hard. After weights, I usually do an interval cardio workout for at least 20-45 minutes depending on how tired I am.

My bottom line goal is to lose body fat and be more ripped. Since starting this whole weight training program, I have gained almost 20 lbs! I now weigh 120 and I am 5’ 2”. I know I am not suppossed to look at the scale, but I have had to buy new clothes twice...getting expensive. Had my body fat tested in August and suppossedly it was 14 percent. I never had cellulite until this past year. Don't know if it is possible, but the more legs I do, I feel like my muscles get bigger and push my fat outward?

Lastly, went off the pill because I thought that was my problem… still have not gotten my period in almost two and half months.

Also, wondering if anyone has suggestions for how many grams of protein and calories I should be consuming to get more cut.
Thanks for your time.

To answer Daisy. I was really never out of shape. I’ve been a runner all my life, and lifted a little weight. (upper body only) My diet has never been bad, I may not have eaten frequently enough because my work schedule makes it tough. I also may have been a little shy on the protein. Lifestyle hasn’t changed to much, except for a little more work, (went from teaching jr high to high school). Health has been good. I tried Levorexin for a period, and did get a little cut, and vascular. I did cut out a lot of long distance running. I had my gyno check my thyroid just before I went off bcp, and was in range.

Boyfriends comments… Anyone that she talks to about her appearance thinks she’s crazy. She is by no means overweight, she just likes to be lean. Last year she started gaining more than she’s used to, and all efforts have not satisfied her. Staying thin was never an issue despite what she ate or did! That slowly changed, like it does for most at some point in their life! She is very muscular, and has a body type that can hold weight and still look lean. I am pretty sure she can fine tune her diet, and change up her training and get good results. I also feel that her hormones may be out of whack. If this were my body, I’d swear it was mostly water weight? I appreciate everyone help……
 
Sassy69 said:
Breakfast
- If possible get rid of the milk - skim or not, its basically just sugar. There are better sources of calcium as well.
- Try oatmeal instead of Total.
- Also don't get too caught up in the "no sugar" stuff - keep the food as minimally processed as possible. "no sugar","non-fat", "low-carb" all equal more processing.

Snack
- Again with the dairy stuff. Its not bad, but there are better options.

Lunch
1 cup whole wheat pasta - I personally just stay the hell away from pasta - its a processed carb and there are better sources.
1 chicken breast (25g?) - good!
- Good meal for veggies.

Snack
one serving cottage cheese (10 g) - OK, but maybe more basic protein & veggies.

Dinner
1/2 c. kidney beans
1/2 c. lental beans
1/2 chicken breast
1/2 c. whole wheat rice
- this is all good. I personally would cut out the complex carbs (rice) and just keep it in my earlier meals.

Generally - there's no fat in this diet. Don't be scared of fat because there are good fats that you really need in your diet. These can come from almonds, natural peanut butter, flax seed oil. I often will get my fats by putting vinegar & olive or flax oil on my chicken & salad at lunch.
.
Click to expand...

I totally have to chime in with this one in regard to all the dairy - a lot people can't diet with dairy. Good fats are easy to add as already stated and to add avocado is a great source as well.

Where are all the green and grean leafy veggies?

No or much less dairy
More healthy fats
less bean/animal flesh combos and much more greens
four small/small med meal and maybe a snack (like some nuts - also good fats)

Meal one - 1/2 cup cream of wheat or oats with nuts, splenda & vanilla extract, or tbls peanut or almond butter. 1-2 eggs (or 3 -4 egg whites w/ 1 yolk)

Meals 2-4/5 - roughly 4-6oz of protein (I eat mostly fish), for 2 of those meals either 1/2 potato or a real small one or 1/2 cup of rice (white or brown) and for all meals as much salad or green veggies as you want.
 
I"m sort of curious - it was stated above that there hasn't been much lifestyle change over the course of all this that might've caused the weight gain. Usually if you have been and are prone to be a certain weight / mass, and that changes quickly due to something, it is usually easy to get back to that weight by getting back to a 'normal' diet / training / lifestyle. In this case, that hasn't changed. I was wondering if there's some chance it is just a change in life as part of "aging" (don't freak - 28 isnt' old .. I'm older ... but sometimes a body just changes). I was also wondering if your hormones have settled back down after the birth control pills? If you are new to taking them, sometimes you have to try a couple different brands to get one that is tolerated well?
 
I have not been on the pill since I was sixteen ...then went on the pill at age 28. During the time of the 15 lb weight gain I was training for the marathon, running almost 35-40 miles per week. I look at pictures and I literally look "chubby". I have been almost rail thin my whole life. At 5'2" and 103 lbs, now I am 120. I had my body fat tested with a caliper and some machine that received a reading through my bicep after I answered a whole bunch of questions. Both determined I am 14 percent body fat. I feel as though I am retaining TONS of water. I feel bloated and I have noticed the most weight gain in my hips and abdomen. Do you think I should start counting calories? I have cut the rice or whole wheat pasta out of my dinner and limited complex carbs only to am (natural oatmeal with splenda) and wheat rice at lunch (half a cup). I am a teacher which requires quite a bit of energy and lately I find myself irritable and can hardly stay awake. I am truly killing myself at the gym. I guess if this is age...can it really happen in only six months or so? and while running so many miles? I am going to have some blood work done to see if this may be the problem. Thanks for everyone's response.
 
That's so cute your b/f set up your screen name ;) He obviously thinks highly of you!

Anyway - hard to say when you get a change like that. I went through a weird change in my system after I dieted down for a BB competition, then tried to do another one 3 months later and somewhere I overtrained and coudlnt' get my weight in check and actually blew up a good 20 - 30 lbs. I got the bloodwork and thyroid and everything checked and still didn't get a straight answer. That was 4 years ago and I still haven't figured it out. Life has gone through a lot of transition during this time so I haven't been able to keep any sort of tight training & diet schedule for any period of time, so I'm just slowly getting back into the right shape.

Let us know how the bloodwork comes out.
 
Spoke with Susan Losh who is a competitor that trains at my local Golds. She is going to meet me and my gf this weekend to give some advise. I'll post anything interesting. Thanks all......
 
For non-plats Please critique, or she'll think everyones just being nice!

6cb8.jpg

6ed7.jpg

8455.jpg

d636.jpg

942c.jpg
 
Nope, not being nice here. :) The praise is WELL worth it in her case. SHe looks great.

We ALL have areas to work on, but she ALREADY has a great body - I cannot imagine the end result. Keep posting pics - they are motivating for ALL of us! :)
 
nsashbl01 said:
For non-plats Please critique, or she'll think everyones just being nice!

6cb8.jpg

6ed7.jpg

8455.jpg

d636.jpg

942c.jpg
Click to expand...

The links aren't working, but from what I can see from the thumbnails she looks great! I'd love to see the full-sized pics.
 
I'm very proud of her. She had a different outlook though. If she see's any fat, she thinks shes a pig! Her upper body holds much less fat than her lower body, which is pretty lean. She also is not very patient, and is having trouble understanding that it may take a long time to be as cut as she'd like. She appears to just have thick skin, if that makes sense?
 
nsashbl01 said:
I'm very proud of her. She had a different outlook though. If she see's any fat, she thinks shes a pig! Her upper body holds much less fat than her lower body, which is pretty lean. She also is not very patient, and is having trouble understanding that it may take a long time to be as cut as she'd like. She appears to just have thick skin, if that makes sense?
Click to expand...

I hear ya, and i can understand her frustration as well - I can be pretty impatient too, lol. Most people tend to focus on their supposed flaws when they look in the mirror and its easy to get frustrated/discouraged. But, she already looks incredible, so if she just hangs in there and is patient the end result will be even more incredible, and the success will be that much sweeter for her since she worked hard for it. :)
 
You’ve already got a number of good ideas on that thread as far as diet goes. She should stay with the Levorex and Glucorell R and add Green Tea Extract. Her problem areas would be helped by using Yohimburn ES. The reason I say that is that her problem is a result of the pill. She blew up from the estrogen and created an explosion of A2 receptors in those areas that are now holding fat there. The Yohimburn ES will shut those off. At the same time she has to look more at the amount of calories she is taking in as well as what they consist of. The calorie count, as long as she's using Glucorell R is much more important actually than the food fine tuning.
 
My little woman has been really good with her diet and recently started using Lrex. The Lrex seemed to help a bit, and she is adding Trex for the month of March. She is has only been using it for two days, but has noticed an increase in vascularity. Her 30th is in a month, and were going to FL to celebrate over Easter break. I'm bringing her to a barefoot waterski school, and she wanted to get as cut as she can by then. I'll post up in another month or so. I'll add links to some photos showing her progress since November.
November pics http://pg.photos.yahoo.com/ph/myhoteacher/album?.dir=/dccf&.src=ph&.tok=phNLInCBgA90_KOe
Feb pics http://pg.photos.yahoo.com/ph/myhoteacher/album?.dir=/e60a&.src=ph&.tok=ph4EInCBCeU84Y8O
 
nsashbl01 said:
My little woman has been really good with her diet and recently started using Lrex. The Lrex seemed to help a bit, and she is adding Trex for the month of March. She is has only been using it for two days, but has noticed an increase in vascularity. Her 30th is in a month, and were going to FL to celebrate over Easter break. I'm bringing her to a barefoot waterski school, and she wanted to get as cut as she can by then. I'll post up in another month or so. I'll add links to some photos showing her progress since November.
November pics http://pg.photos.yahoo.com/ph/myhoteacher/album?.dir=/dccf&.src=ph&.tok=phNLInCBgA90_KOe
Feb pics http://pg.photos.yahoo.com/ph/myhoteacher/album?.dir=/e60a&.src=ph&.tok=ph4EInCBCeU84Y8O
Click to expand...


Great pics. She's looks good :)
 
Yup she looks really good.. Tell her to keep up the gopod work and if she is hard on herself.. she is just silly..
 
Sassy69 said:
Where in FL?
Click to expand...

Fly into Orlando. Stay in Winter Haven. All the good Barefoot Waterskiers are there. I went a few years ago, and injured my shoulder the first day. So got to sit in the bot and take pictures. It sucked. So this time should be fun. I want my gf to learn correct form, and thats easiest with a pro.
 
nsashbl01 said:
Fly into Orlando. Stay in Winter Haven. All the good Barefoot Waterskiers are there. I went a few years ago, and injured my shoulder the first day. So got to sit in the bot and take pictures. It sucked. So this time should be fun. I want my gf to learn correct form, and thats easiest with a pro.
Click to expand...
I have family there ! Hope you have a great time... I leave for FL on the 16th, then off to Nassau :D
 
*Bunny* said:
I have family there ! Hope you have a great time... I leave for FL on the 16th, then off to Nassau :D
Click to expand...

* Bob Marley playing in the background, steel drums, "We jammin.."*
 
*Bunny* said:
I have family there ! Hope you have a great time... I leave for FL on the 16th, then off to Nassau :D
Click to expand...

Yea, I like it there. Kind of a lot of hillrods at the bars, but I had a good time when I was there last. I can't wait to hang out in shorts! Hopefully my shoulders stay together this time!
 
nsashbl01 said:
Yea, I like it there. Kind of a lot of hillrods at the bars, but I had a good time when I was there last. I can't wait to hang out in shorts! Hopefully my shoulders stay together this time!
Click to expand...
hahahahah that would be them :rolleyes:


that's one of my favorite words :lmao:
 
Wanted to get some progress pics of my gf, (hoteacher). She got down to 9%bf for our spring break trip and her 30th bday. She is still eating clean but not using trex / lrex and added some carbs. She's maybe 10% now. These are cold pics. She gets really vascular when pumped. This weekend she is starting with a trainer that has put many girls on stage. She should make some serious progress this Summer.

Thanks for everyones support.....
 
I remmeber you posting about her before...and barefoot waterskiing in FL i think...

How goes it? Updated goals? She wants to be on stage? If so , good for her and best of luck... :rose:
 
*Bunny* said:
I remmeber you posting about her before...and barefoot waterskiing in FL i think...

How goes it? Updated goals? She wants to be on stage? If so , good for her and best of luck... :rose:
Click to expand...

Trip to FL went well. She was in the water two days and didn't fall once, (wish it were the same for me)! Here's a few of her and I footing.

She didn't want to compete before, now things have changed slightly! She saw her first show a month or so ago, and it had a huge influence on her. So she's starting with a trainer name Susan Losch this Sat who has taken first in many midwest shows over the years, and put several girls on stage since. The problem is that being a teacher, I think it'd be difficult to diet during the school year. So she'd have to find a show thats like mid Summer. She could only do bb because she likes to be too lean, which I think could hurt her in other classes.

So Bunny, your her new inspiration. After you posted your new pics, she called me this AM and said thats what she'd like to do if she doesn't compete in the near future!

You girls have all been so helpfull, were very gratefull. Thanks a ton.....
 
nsashbl01 said:
So Bunny, your her new inspiration. After you posted your new pics, she called me this AM and said thats what she'd like to do if she doesn't compete in the near future!

You girls have all been so helpfull, were very gratefull. Thanks a ton.....
Click to expand...
GREAT PICS!!!!

Dayyuum I miss skiing... she's an animal (in a good way);) ... I remembered our little chat and just checking up on the both of ya's :D.

I am PROUD to help inspire her...that's what I'm here for.

Lemme know what shows in the future so I can try to make it ...

Best of luck :rose:
 
*Bunny* said:
GREAT PICS!!!!

Dayyuum I miss skiing... she's an animal (in a good way);) ... I remembered our little chat and just checking up on the both of ya's :D.

I am PROUD to help inspire her...that's what I'm here for.

Lemme know what shows in the future so I can try to make it ...

Best of luck :rose:
Click to expand...

I'm bringing her to the NPC show in Chicago May 21st. That will get her psyched because she can meet Jay Cutler. My buddy is friends with him and usually pics him up fro the airport and drives him around when he comes to town. The show we went to recently was a natural show, this NPC show will have much more impressive girls and guys. After that, she'll want to do it for sure!!
 
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