Would love some input and assistance

[CSB]

Hi,

Ok would like some advice

I have been helping a lady friend lose a lot of weight after her pregnancy, look she always was overweight before, so far we have dropped around 68-70 lbs over 7 months or so, I estimate we still have 30-40lbs to go. We have achieved this so far on diet alone , but I have now convinced her on gym as well and I start with her on Monday , one of the challenges is lose skin so any advice on this would be appreciated :

Her stats :

34
Height about 5ft 6
Weight currently 170lbs

My idea going forward is :

Suppliments :

Fish oil 3000mg ed
Evening primrose 3000mg ed
Multi vit and mineral
3-4 cups green tea ed
1 gallon of water plus a day

I am considering a basic ECA as well

Training will be :

Weights – full body – mon wed and fri
Post workout cardio – start on 20-30min 5-6 times a week low to moderate intensity

Diet wise :

Meal 1 – oats with 3-4 egg whites and 1 egg yellow and piece of fruit
Meal 2 – Whey shake with teaspoon mac oil
Meal 3 – 150g Fish or chicken breast with lotsa of steamed veges like broccolli and spinach
Meal 4 – whey shake with some cashews or almonds
Meal 5- 150g steak with lots of veges (this will be after training ) I am considering a small post workout shake 20g pro / 20g carbs on weight training days

Overall calories : 1200 to 1400 cal (I am worried this might be too low , i have not counted any veggies in overall cal))

Carbs – 70 g
Protein - 120g
Fats - 50g


she is very committed i can tell you that, and i really want to help her achieve a great body , and advice and help will be appreciated

 

[dmk777]

Tbh I can't see any problems with that but im no expert the only different thing I would do is steak before two. As I don't do any carbs after 2.00.

Good luck!!

 

[caligirl85]

Is the diet similar to what she is doing now? What would her caloric intake be currently?

 

[CSB]

Thanks , it's been a bit up and down of late , I started her more on tips and hints and what to avoid and when to avoid it

Calorie wise I would say similar but I fear some days she drops below even , generally now she seems to start her day with oats then protien mainly during the day with chicken breasts and Veges at night , I now have tighter control of her diet and with introducing a training regiment I want to compensate for that as well


Other challenges are encouraging her skin to tighten a best it can and also to lighten and minimize current stretch marks

 

[Arabian]

Good afternoon CSB, your program you have compiled for your friend is excellent. I think the way to achieve the remainder of her weight loss will be with a heavy cardio regimen and through a low carb diet high in proteins. One thing you have to be aware of is when someone with that much weight suddenly starts losing , its best to lose gradually over time due to excess skin issues etc: I think you are doing a wonderful thing in assisting your friend and she is indeed , very lucky to have you.

 

[RADAR]

Amen!

 

[CSB]

Thanks guys and gals, she has been losing nice and steady and continues to do so, now she wants to get serious and take it a stage further and really work on molding her physique and whats under the bodyfat .

will keep you updated on her progress and am sure will need tweaks here and there

as for stretch marks and lose skin, i think as you guys said slow and steady and also daily exfoliating and moisturizing with vitamin e oils twice a day to keep skin supple and encourage elasticity is all i can come up lol

 

[CSB]

ok a question regarding the weight training , she says she builds quickly , i dont know yet will see

but my idea is as an example

warm up
squats 2-3 x 15
lying leg curls 2-3 x 15
standing calve raises 2-3 x 15
pulldowns 2-3 x 15
seated rows 1 x 12
incline dumbell press 2-3 x 15
incline flyes 1 x 15
barbell curls 2-3 x 12
tricep extensions 2-3 x 15
seated dumbell press 2-3 x 15

i have kept reps higher for now to help develop her neuromuscular pathways over the next few weeks , rest will be kept to 60 sec , emphasis will be on very strict form for now

we are restricted to 60min training time (babysitters lol) any time left over will be used for abs or cardio

on non weight days as said cardio and abs 20-30min to start and every week i will build this till we doing 45-50 min cardio daily , heart rate 120-130 bpm

 

[caligirl85]

I have a whole bunch of thoughts for you but am running to a meeting and will post up later today. From start to finish, for me, I lost 140 lbs and I know exactly where your friend is at in terms of the process. I'll tell you some things I learned along the way and some diet suggestions.

Back later!

 

[CSB]

Would really appreciate that thanks !!