Would love some input and assistance

[caligirl85]

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

Sorry for the delay in getting back to you! It's been super busy at work for me.

A couple of thoughts for you on this. It is only my opinion but is based on my own weight loss journey. Some of it may actually seem a little bit backwards!

I think the calories are way too low!! Especially if you are just now introducing the gym into her routine. With her stats, I'd be at a minimum of 1700 and would push her to get closer to 2000 to start. You have to think of it as almost a new chapter in the journey and she will need to make adjustments now to how she is doing things in order to take it to the next level, especially building muscle and really transforming her body. When I had my last 40 lbs to go, I went and signed on with a bodybuilding couple who did my diet for me. They jacked me right up to 2400 calories which seemed completely wrong to me. I was eating till I felt sick and yet, amazingly, I still lost weight. It's almost like re-programming your body. The weight loss will continue to get more difficult and she does not have a lot of room to drop with 1200 calories. I don't necessarily believe in "starvation mode" in a case like this but her body will not be functioning as well as it can with the low cals and it will be hard for her to keep up with the workouts. Fat burning becomes less efficient etc etc.

I would ease her into the workouts and cardio. It takes a few months for the body to adjust and she's gonna be sore. lol My first few weeks at the gym with a trainer, I could hardly walk. Sleep will be super important for her, as well.

In terms of loose skin, I've read just about everything I could find on that. The bottom line really is that for those of us who have been quite overweight, we are probably going to have some skin issues. They say it will tighten over time and there's a million products out there but I personally, have not found any of them to be very effective (the ones I've spent money on that is). Age and skin elasticity have a lot to do with it, as well. Sometimes, the only fix will be surgery but hopefully, hers will continue to tighten over time. The other thing that has helped me has been to build muscle. The muscle will fill out certain skin spots a little bit more but again, that's a long term project. So...sadly, it's just one of those realities that we hope won't be too bad but we will probably have to face as the weight drops.

Good luck with the training!! Sounds like she's on the right track with a great coach and I'm sure she will continue to see success!

 

[CSB]

Some very good advice ! Thank you ! I like your idea of upping the calories , my main concern was I was running to close to baseline , I am 220 lbs 9 percent haha and I diet down on 2400 to 2700 and she thinks I eat way to much she is in for a shock lol

I will increase proteins and fats to 1700 upwards and play with it from there

 

[CSB]

Supplement wise I give her 200mg caffiene in the am , and fish oils and evening primrose oil and a multi vit

I bought alot of the pre workout which I use and I am considering giving her one serving before gym on weight training days it's not close the caffiene at all so safe there

Good idea ?

 

[slat1]

Great job. It is particularly hard for women who just had a baby to lose weight. Their hormones make it difficult for some time after delivery.
One thing I would mention is a tip on the green tea. If you bring the water to a boil let it sit for three mintues before you put the tea in it. If you don't let it sit you actually lose all of the health benefits. Also there have been studies that show higher occurances of throat cancer in people who drink their tea extremely hot.
Best of luck!

 

[CSB]

slat thanks , i have heard of that with the green tea but have never practised it too lazy but will certainly give that a try , i still have to convince her on 2-3 cups a day she hates it lol

everything going very well, bit of a cheat over the weekend but straight back on track now, and down a further 2 lbs off lowest

one thing i have found to be extremely important and one often overlooked , is fibre , i have tried keeping it high with veges and sometimes it just isnt even enough , and she became constipated and that alone has an impact on weight , i introduced some colon cleanse a few days a week, and wala instant relief , but am now rather going to add some husks on a regular basis as well

as suggested i have increased her calories to around 1500-1600 , i feel her protien was a bit low and thats now up round 180-190 g a day especially with the weight training

will keep you guys updated

the skin tips of exfohliate , and using an oil like bio oil and a skin firming cream lotion is working wonders , skin looks great and elastic and we hoping it firms nicely over time, but even though the drop over the last 3 weeks has been about 4 lbs, visually there is a larger difference in overall shape and tone

many thanks for all the advice so far and keep it coming

 

[slat1]

There are some great fiber products out there. Check with Needto. His products are top notch. Not only that if he doesn't have one that fits the bill he will tell which one is the real deal.
Have you thought about adding something like "Green Vibrance"? Its a green food. It has prebiotics and probiotics in it. All around it is healthy and helps with digestion etc. It is pretty nasty at first but I drink it in water now. Anything to stay healthy!

 

[CSB]

Thanks slat , will keep an eye out for that product !

well weight hasn't done much the past 2 weeks, but putting that down to to many cheats with a weekend away, my birthday mid week and valentines day lol although in between she has been super strict, also havent managed the full gym protocol for the same reasons, and averaged 3-4 days a week

so weight is currently fluctuating between 169 lbs and 172 lbs but we back on the horse now and going all out

she is struggling with the volume of food so have had to adjust the diet and have dropped carbs completely and gone dave palumbo style, which i personally have used with great success in the past, just working with his ratios feel calories to low at around 1300-1400 a day

have also had to introduce 2 shakes as meals for convenience (pro, husks and mac oil) so 3 solid meals and 2 shakes a day

hoping we start seeing results on the scale as you know how woman are (me included lol) but her clothes tell a different story the last few weeks as they continue to get looser

but again its not showing on the scale

 

[CSB]

Just an update , keto style is working wonders coupled with weight and cardio training down a further 6lbs about now with steady small losses everyday now recorded this week so far