stuck at 168lbs =/

[Varga]

My gf is going to a similar situation and what I have her do is to eat her carbs early to mid day and switch to protein and veggies at days end from 6PM on. last meal have her eat a bit of fat with the protein so she wont be hungry 3 hours before bed time!
Cardio on an empty stomach first thing in the morning for 30-40min 3x a week.Lifting moderately 2-3x a week
Carbs consists of whole grain and fruits/veggies, high fiber. Fat under 25g a day and the rest of the calories consists of lean protein.
Small meals 5 a day, total calories 1200 but that's her methabolism. Her weight 150lbs. You need to find where her caloric intake is im not sure but somewhere between 1200-1700

One month results lost 10lbs at a steady rate after she was stuck there for a while.
I feel that she should NOT do heavy lifting on a diet...it is not for her. Main reason is that heavy lifting requires more food and rest to recuperate and encourages overtraining.
Switch her to mod-light weight training and focus on the cardio on an empty stomach first thing in the morning.HIIT IMO is useless if it's done at the wrong time of the day. Plus follow the carbs I suggested earlier and def drop the pasta
If you want I could go into more details about the foods and snacks throughout the day

 

[musclemom]

I'm making a general comment here:

WOULD YOU BOYS WHO WANT YOUR GIRLFRIEND TO HAVE A BODY LIKE A FIGURE COMPETITOR PLEASE STOP STARVING THEM AND WORKING THEM LIKE RENTED MULES?

In fact, no normal adult human being, whatever gender, should be consuming 1200 calories a day (or less). In fact, I doubt if any woman who is 5'5" or taller and exercising regularly should be consuming less than 1500 calories, period.

Stop thinking that because they're girls they can live on two lettuce leaves and a rice cake. Stop thinking that they're girls so they need more cardio. You're not doing anyone any good and it's counterproductive.

Encourage them to eat whole foods with adequate protein (stop encouraging them to take in all their calories in protein shakes). Get them to build up a nice muscle base (which will increase their metabolic rates), and have them do regular, SANE cardio. I promise you, boys, they will lose weight, and more importantly, they will lose it healthfully and it will be sustainable.

And just like a man, if she's losing more than a pound or so a week it's NOT reasonable, because then she's just burning muscle up.

And finally, THE SCALE SUCKS. If you have a girlfriend who is about to undertake a new regimen with the goal of losing fat and "toning up" (gaaaa I hate that phrase) then TAKE MEASUREMENTS, or really splurge and get her DUNKED, but STOP LIVING AND DYING BY THE SCALE, WOMEN DO THAT ALREADY.

A gallon of water weighs 7 pounds. It's very easy for a woman's weight to fluctuate by 5 to 7 pounds (even more, sometimes) depending on where in her cycle she is, how hydrated she is, how many carbs she had, if she had any alcohol, etc., etc., etc. Also, muscle tissue holds water when it's been injured (you can hold up to two or three pounds of water after weight training). Finally, HOLD THIS IMAGE IN YOUR MIND:

The equivalent amount of fat is NEARLY twice the size of lean muscle tissue. That's why the SCALE IS BULLSHIT as a measurement of success. GET A DARNED TAPE MEASURE! TAKE PHOTOS OF HER IN A BATHING SUIT!

 

[trex74]

I'm making a general comment here:

WOULD YOU BOYS WHO WANT YOUR GIRLFRIEND TO HAVE A BODY LIKE A FIGURE COMPETITOR PLEASE STOP STARVING THEM AND WORKING THEM LIKE RENTED MULES?

In fact, no normal adult human being, whatever gender, should be consuming 1200 calories a day (or less). In fact, I doubt if any woman who is 5'5" or taller and exercising regularly should be consuming less than 1500 calories, period.

Stop thinking that because they're girls they can live on two lettuce leaves and a rice cake. Stop thinking that they're girls so they need more cardio. You're not doing anyone any good and it's counterproductive.

Encourage them to eat whole foods with adequate protein (stop encouraging them to take in all their calories in protein shakes). Get them to build up a nice muscle base (which will increase their metabolic rates), and have them do regular, SANE cardio. I promise you, boys, they will lose weight, and more importantly, they will lose it healthfully and it will be sustainable.

And just like a man, if she's losing more than a pound or so a week it's NOT reasonable, because then she's just burning muscle up.

And finally, THE SCALE SUCKS. If you have a girlfriend who is about to undertake a new regimen with the goal of losing fat and "toning up" (gaaaa I hate that phrase) then TAKE MEASUREMENTS, or really splurge and get her DUNKED, but STOP LIVING AND DYING BY THE SCALE, WOMEN DO THAT ALREADY.

A gallon of water weighs 7 pounds. It's very easy for a woman's weight to fluctuate by 5 to 7 pounds (even more, sometimes) depending on where in her cycle she is, how hydrated she is, how many carbs she had, if she had any alcohol, etc., etc., etc. Also, muscle tissue holds water when it's been injured (you can hold up to two or three pounds of water after weight training). Finally, HOLD THIS IMAGE IN YOUR MIND:

http://johnbarban.com/wp-content/uploads/2010/04/FatvsMuscle.jpg

The equivalent amount of fat is NEARLY twice the size of lean muscle tissue. That's why the SCALE IS BULLSHIT as a measurement of success. GET A DARNED TAPE MEASURE! TAKE PHOTOS OF HER IN A BATHING SUIT!

LOL!!!!!!!!!!!!
What she said

Plus the whole scale thing turns into an unhealthy obsession very easily...and if it's PMS time, you're gonna have water weight anyway which is just the way it is but if you're focused on the scale you just feel fat despite knowing it's just water.

 

[Varga]

I'm making a general comment here:

WOULD YOU BOYS WHO WANT YOUR GIRLFRIEND TO HAVE A BODY LIKE A FIGURE COMPETITOR PLEASE STOP STARVING THEM AND WORKING THEM LIKE RENTED MULES?

In fact, no normal adult human being, whatever gender, should be consuming 1200 calories a day (or less). In fact, I doubt if any woman who is 5'5" or taller and exercising regularly should be consuming less than 1500 calories, period.

Stop thinking that because they're girls they can live on two lettuce leaves and a rice cake. Stop thinking that they're girls so they need more cardio. You're not doing anyone any good and it's counterproductive.

Encourage them to eat whole foods with adequate protein (stop encouraging them to take in all their calories in protein shakes). Get them to build up a nice muscle base (which will increase their metabolic rates), and have them do regular, SANE cardio. I promise you, boys, they will lose weight, and more importantly, they will lose it healthfully and it will be sustainable.

And just like a man, if she's losing more than a pound or so a week it's NOT reasonable, because then she's just burning muscle up.

And finally, THE SCALE SUCKS. If you have a girlfriend who is about to undertake a new regimen with the goal of losing fat and "toning up" (gaaaa I hate that phrase) then TAKE MEASUREMENTS, or really splurge and get her DUNKED, but STOP LIVING AND DYING BY THE SCALE, WOMEN DO THAT ALREADY.

A gallon of water weighs 7 pounds. It's very easy for a woman's weight to fluctuate by 5 to 7 pounds (even more, sometimes) depending on where in her cycle she is, how hydrated she is, how many carbs she had, if she had any alcohol, etc., etc., etc. Also, muscle tissue holds water when it's been injured (you can hold up to two or three pounds of water after weight training). Finally, HOLD THIS IMAGE IN YOUR MIND:

The equivalent amount of fat is NEARLY twice the size of lean muscle tissue. That's why the SCALE IS BULLSHIT as a measurement of success. GET A DARNED TAPE MEASURE! TAKE PHOTOS OF HER IN A BATHING SUIT!

I understand your point but ppl are different and you cant categorize eveyone in the same braket...yes most girls eat around 1800 cal but that is not the rule for everyone. It very much depends on genetics, thyroid activity, physical activity, age and so on. BTW my gf is 5'2 and has had a slow metabolism all her life so if she would eat 1800 cal she will gain weight very easy unless she would spend her entire day doing cardio which is not practical at all.
She enjoys the program, she has a ton of energy and is losing weight so I dont mean any disrespect here but it works and only eats around 1200 cal per day.

 

[cnicolea]

I'm 5'2 and weigh 115lbs . I look skinny fat and am actually bigger in my pants than when I weight 120-125 with rigorous exercise.I have always worn a size 2-3 pant even when I'm almost 10lbs over what I am now. At 122lbs I had a lean hard physique . It was a hard lesson for me to learn that in order to see cuts I needed to eat more calories. Protein shakes do not suffice I must eat food. In order to get the most out of my lifting routine I have to eat more calories.

It was a difficult transition just like it is right now. I get bloated and hold more water when I'm transitioning into a proper bb /eating routine. The result is I do not get hungry I don't crave crap food I sleep great and I have excellent muscle recovery. I have been working hard for the past few weeks and I have maybe lost 1 lbs lol My pants are loser and I'm seeing a few cuts in my abs which I genetically have as I am long through my torso. I see some shoulders popping and I'm excited for the drop to start.

I am eating 1440 calories 3 days and 1700-1800 for one then back to 1440 next week I'm going to up my calories to 1500. I always go slow and eat frequently. I'm a little moody but I'm getting old now so this is life lol

 

[Varga]

I've been into bodybuilding for many years and I can def understand the eating more and not starve point of view. Believe me she tried eating more the was the first thing we tried. I had her build muscle and eat well over 1200 cal a day.
She put on muscle but now she doesnt want to get any bigger...her T-shirts are tight around the arms. Honestly she can put on weight fast and furious it's crazy.
Now we kept thinkering with different diets and stuff and doing cardio first thing in the morning and eating her carbs morning to mid day then eat her protein and fat later works perfect for her.

So is not something I just dropped on her we tried all avenues and finally I had her do what I do when I cut down. This is exactely my regimen for cuting down only that I adjusted the caloric intake to fit her needs. She seems to be carb sensitive that's why she only gets her carbs from fruits, veggies and whole grains.
I hope this may help some ppl stuck try a different avenue to get going again. THis is not a starvation diet and you should adjust your daily food intake based on your personal needs and goals and honestly how you feel.

 

[AFeedz]

I'm making a general comment here:

WOULD YOU BOYS WHO WANT YOUR GIRLFRIEND TO HAVE A BODY LIKE A FIGURE COMPETITOR PLEASE STOP STARVING THEM AND WORKING THEM LIKE RENTED MULES?

In fact, no normal adult human being, whatever gender, should be consuming 1200 calories a day (or less). In fact, I doubt if any woman who is 5'5" or taller and exercising regularly should be consuming less than 1500 calories, period.

Stop thinking that because they're girls they can live on two lettuce leaves and a rice cake. Stop thinking that they're girls so they need more cardio. You're not doing anyone any good and it's counterproductive.

Encourage them to eat whole foods with adequate protein (stop encouraging them to take in all their calories in protein shakes). Get them to build up a nice muscle base (which will increase their metabolic rates), and have them do regular, SANE cardio. I promise you, boys, they will lose weight, and more importantly, they will lose it healthfully and it will be sustainable.

And just like a man, if she's losing more than a pound or so a week it's NOT reasonable, because then she's just burning muscle up.

And finally, THE SCALE SUCKS. If you have a girlfriend who is about to undertake a new regimen with the goal of losing fat and "toning up" (gaaaa I hate that phrase) then TAKE MEASUREMENTS, or really splurge and get her DUNKED, but STOP LIVING AND DYING BY THE SCALE, WOMEN DO THAT ALREADY.

A gallon of water weighs 7 pounds. It's very easy for a woman's weight to fluctuate by 5 to 7 pounds (even more, sometimes) depending on where in her cycle she is, how hydrated she is, how many carbs she had, if she had any alcohol, etc., etc., etc. Also, muscle tissue holds water when it's been injured (you can hold up to two or three pounds of water after weight training). Finally, HOLD THIS IMAGE IN YOUR MIND:

The equivalent amount of fat is NEARLY twice the size of lean muscle tissue. That's why the SCALE IS BULLSHIT as a measurement of success. GET A DARNED TAPE MEASURE! TAKE PHOTOS OF HER IN A BATHING SUIT!

I love everything muscle mom says. I'm 5'6 and in a similar boat and I've done the eating few calories thing. It works great for a short amount of time until the female body goes into protection mode and stops losing weight because it's trying to store everything.

I work out about 4x/week and ever since I bumped up my caloric intake (whole, clean foods, good fats, etc.) I'm seeing a huge difference.

It's really hard to give up the scale. The media and people in general talk so much about weight. It was difficult for me to realize it doesn't matter how much you weight, it matters where that weight is coming from : water ,muscle, fat. Like muscle mom said, muscle weighs more than fat. It's totally normal and acceptable to get smaller without much of a weight loss.

Your girlfriend needs to realize that she does not want to lose weight, she wants to lose fat. They're two different concepts. At the end of the day, who cares how much you weigh as long as you look good? It's not like when a man sees a woman he thinks "damn, she probably weighs 125" No. He thinks "damn, she looks good".

 

[musclemom]

I've been into bodybuilding for many years and I can def understand the eating more and not starve point of view. Believe me she tried eating more the was the first thing we tried. I had her build muscle and eat well over 1200 cal a day.
She put on muscle but now she doesnt want to get any bigger...her T-shirts are tight around the arms. Honestly she can put on weight fast and furious it's crazy.
Now we kept thinkering with different diets and stuff and doing cardio first thing in the morning and eating her carbs morning to mid day then eat her protein and fat later works perfect for her.

So is not something I just dropped on her we tried all avenues and finally I had her do what I do when I cut down. This is exactely my regimen for cuting down only that I adjusted the caloric intake to fit her needs. She seems to be carb sensitive that's why she only gets her carbs from fruits, veggies and whole grains.
I hope this may help some ppl stuck try a different avenue to get going again. THis is not a starvation diet and you should adjust your daily food intake based on your personal needs and goals and honestly how you feel.

I'm sorry, but if she works out regularly and is only eating 1200 calories at 5'2" and 150 lbs. then she needs her thyroid checked, especially considering she's had a life long "slow metabolism."

I'll tell you why.

Her BMR, assuming age 25, is 1481 (it will only go higher if she is younger). She is eating less than her body should need to maintain function. I read that on average a low/slow thyroid will cause a metabolism to drop anywhere from 10% to 15% or even more. Y'know what? 15% of 1481 puts her BMR right in the 1200 range.

Otherwise she's so deeply into starvation mode that EVERY SINGLE EXTRA CALORIE she eats over her BMR is being stored as fat.

Either that, or she's not putting every single bite she eats down and slips. People are human and frankly, depending on one's level of passion dieting can be a huge drag.

Anyway, we really prefer that men encourage their ladies to join the forum themselves as opposed to this third party stuff. Getting information second hand just isn't the best way to do things.

 

[trex74]

Just a thought, but rather than calorie restrict the diet, how about just doing a little more exercise?
For instance, rather than three days of cardio for 45 min, why not have more healthy foods and five days of 45 if the fat loss is stalled?
Each 45 min cardio session can burn about 500-700 cals, and creates a rather large deficit to work with.
Or just incorporating more activity into the daily routine?

 

[AFeedz]

Her BMR, assuming age 25, is 1481

I've been really curious about BMR. I've calculated it and I've researched a bunch. The most common equation I found took into account gender, height, weight and activity level.

My concern is this: Two people of the same gender and height may have the same weight, but the weight may be composed of different things. So I don't understand how that equation for BMR can be accurate considering people's body compositions are different, though they may be the same general height, weight etc.

Is there a BMR equation that takes body composition into account? I can't imagine someone who has a higher BF% than another, but weighs the same, should have the same BMR? Maybe I'm wrong. I'm really new to that type of thing.