theangrytexan said:
Well, her workout has been a moderate weightlifting workout to tone her body, and she would do cardio everyday. She would do about 30-45 minutes of cardio daily, but she would only do 10 min on the tredmill, 10 on the stair stepper, etc. She limits her meals to 1500-2000 calories, and her average meal goes as follows:
A bagel, nutrigrain bar, or cereal for breakfast.
A usually a sandwich or something light for lunch.
And then a full course meal for dinner, which usual is some kind of meat and vegetables, we eat lots of meat.
She also likes to eat fruit when she can as snacks.
As I said, she was working out 5 days a week and was seeing really poor results. She did this for about three months and might have lost 10 pounds, and that fluctuated even. Thanks for the help ladies.
R.C.
Ok first we need to fix her diet! as DADAWG suggested, she needs way more protein.. Im not seeing any quality in there except perhaps at dinner. Aim for at least 1g of protein/lb of bodyweight, having a source of quality protein every 3 hours. ex: skinless chicken breast, tuna, egg whites(with 1 yolk), all fish(even the fatty types for EFAS), whey protein, cottage cheese, very lean beef, etc.
her carb sources need to be kept alot cleaner as well. suggested: old fashioned oatmeal, brown rice, sweet potatoes/yams/ bran/ legumes/beans and all fiberous veggies. Perhaps have a complex starchy carb for the first 3 meals then taper to just veggies later in the day along with proteins/fats.
FATS!!! these are again important!! She needs to be getting in some essential fatty acids everyday, examples olive oil, flax oil (and flax seeds), hemp oil, fatty fish, natural peanut butter/nut/seeds..in moderation.
She needs to be lifting not moderate but HEAVY weights, until failure.. she needn't be afriad of getting large bulking muscles as most woman fear. Muscle is more dense than fat, resulting in less space taken, loss of fat by increasing muscle mass from increasing her metabolism. her body will become more tight and compact.
Cardio seems to be too much. I like her idea of switching up machines, very smart. i'd aim for cardio 4-5 days a week, and add in a couple of those to be shorter interval style sessions, great for overall fat burning and metabolism boosting.
those are basic outlines, let us know how it goes!
