Brothers girlfriend needs help/advice

[Junkie]

My brothers girlfriend is going to vegas for her birthday in August and wants to look good in her bikini but she has hit a plateau in her fat loss. I'm not very knowledgeable on the subject so could anyone here give some advice I can pass onto her?

This is what she says:


I have been going to the gym regularly for about 2 months and I don't seem to be losing any fat and yesterday it seemed to me I had gained some.

I eat reasonably healthy, on the weekends probably less so but mostly my diet consists of

breakfast: String cheese and grapefruit or yogurt (reduced fat/calorie)

lunch: almost always sandwhich or burrito. Vegetarian, usually cheese or tuna on a sprouted wheat flax bread.

dinner: (not always my best meal): macaroni and cheese, sometimes pizza, sometimes subway sandwhich, but usually higher in fat than breakfast or lunch.

I got to the gym on average 4x per week

Monday: 10 minute cardio warmup, weights for 20 minutes or so and then 30 more minutes of cardio. I do three sets of 15 on most weights and use about 30-40 pounds on a machine (not free weight).

Tuesday: 60 minute cardio kickboxing class

Wednesday: Rest

Thursday: 60 minute class which combines 30 minutes of cardio and 30 minutes of sculpting (free weights, lunges, squats, crunches, etc)

Friday: 60 minute endurance cycling class

Obviously the dinner could be fixed. What else? Yeah I don't want to give her any wrong advice so I'm asking here.

Thanks.

[Rahf]

First off, if she wants to obtain a weight reduction, she needs to spend more energy than she consumes. She gives unnecessary attention to fats, fats are not the criminal in this case, her wrong way of thinking is.

Calculate the following: 655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)

This gives you her basic energy expenditure or BEE for short. Multiply this with a number ranging from 1.2 - 2.0 where 1.2 is basically a green day (without the green). Whereas 2.0 is a hard day for an elite competitor in an endurance sport. The end number is roughly what she needs to stay on the same weight. Suggestion that she removes 500kcal from that number and then strives to stay on that until she reaches the weight she wants.

Tell her to eat clean food, she has to make sacrifices if she wants to achieve something. Home cooked meals are always to prefer over eating out. She should always strive to get a fair amount of all macronutrients. 1-1.5g/kg protein, 1g/kg fat and the rest carbs. Of course you can mix that as you want but the reason you want to keep a controlled protein and fat intake is to keep hormone levels stable. Do not eat foodstuffs that contain partially or completely hydrogenated oil (trans fats).

That's a start for you, I reckon other members will fill in the spaces I obviously have left out.

Remember: The absolute fundamental is energy in - energy out = Weight loss. If this is not fulfilled, nothing will happen.

[Steve]

When I started reading the diet I lol'd

String cheese for breakfast!? Ha ha! Dumb bitch.

[Rahf]

When I started reading the diet I lol'd

String cheese for breakfast!? Ha ha! Dumb bitch.

I stopped caring after I read that and just started writing instead. Nothing better to do so why not be helpful for once.

[NightHunter]

Tell her to pick up some real weights and to replace her "cardio" with some actual running.

[mattt]

When I started reading the diet I lol'd

String cheese for breakfast!? Ha ha! Dumb bitch.


Hahaha "I eat pretty healthy ... string cheese, pizza and burritos"

[NightHunter]

Guys, this is America(sorry, I assume this unless it is stated otherwise...I'm an ethnocentric bastard, sue me)...that IS unfortunately more healthy than many people eat in this country.

[Pale Nimbus]

It's probably too late to implement this, but maybe she can use this for the next time she's struck by the motivation to look good:

Sexy Female Training (http://www.t-nation.com/findArticle.do?article=06-169-training)

Key Excerpt:

"...this plan is not about building a female machine of muscle and athletic prowess. This plan is solely intended to make females look good naked (if you're after the female look that I've been referencing). You'll strengthen important structural muscles, you'll build key feminine muscles, and you'll get lean, but this plan won't help you excel in something like female powerlifting".

The females he references are Britney Spears (young, non-psycho version), Jessica Simpson, Jamie Presley, and some other blonde.

[Casper]

liposuction

[compleks]

Great article (didn't read a word)!

Tell your brothers girlfriend to become a memeber and post some pics.

She seems to be doing alright with her training. Just tell her to work a little harder in the gym (I get the impression that she is probably slacking off a little, and just going through the motions).
You could also tell her to eat smaller, more regular meals. Just clean up the diet slightly.

String cheese for breakfast?

[iEatRAW]

She also needs super energy-spending squats and DLs. With alot more vegetables. (altho a normal girl will spill her brains out thinking of herself doing a big lift)

[Steve]

Guys, this is America(sorry, I assume this unless it is stated otherwise...I'm an ethnocentric bastard, sue me)...that IS unfortunately more healthy than many people eat in this country.

no haha

[Steve]

String fucken cheese for breakfast haha

"I eat healthy" *stuffs pizza into face*

She should also be aware that "30-40 pounds on machine" probably requires less effort than just lifting her arms in legs up into the air.

Wednesday: Rest

boy that was tough

She's doing basically nothing right except for having some form of aerobic exercise. Tell her to stop eating so much saturated fat, cholesterol, and carbohydrate, then tell her to do real cardio (i.e. running) and compound weight lifting.

[Syn]

Tell her to pick up some real weights and to replace her "cardio" with some actual running.

running is cardio you dumbass

[compleks]

I think he was implying that her 'cardio' was a pathetically slow pace on a treadmill/cycle/elliptical while watching opera and/or reading womans day

[Syn]

the eliptical is awesome though!!! why go hardtop running, when the elliptical is effective enough?

so I leave you with this compleks... I love you

[chicanerous]

After each meal, she should squat until she pukes. It's the ultimate for weight-loss.

Wednesday: Rest

boy that was tough

bwahahahaha

[Syn]

after cardio she should do calf raises until she falls down and can't walk

[Steve]

Then she should take it in her fat fucking funhole until she bleeds to death

[Wesker]

What the fuck is string cheese??

Is it the small sticks of cheese that people eat for snacks?

[hamelkarl]

Tell her to pick up some real weights and to replace her "cardio" with some actual running.

HAHAHAHA! WTF is that shit! Man you really have no idea about what you are saying! First she said that she does Squat! Yeah I know that free weights are better than any machine alive, but if she is new to bodybuilding or fitness and don't have someone to tell her if she does good lift or not than the machine is better to use than free weight! Running is really bad! It destruct your knees in no time! She better use that eliptical machine. Don't want to talk about our diet because it's harder that what it can looks. It's not only a question about how many calories she ate and spent! It's more complex if she really want to get fit in a fast period of time. I hope she is ready to do hard work, because it's not gonna be easy. Good luck random girl! :)

[Wesker]

She has to step up her dedication to her goal and ask for advice from competent trainers.

and karl, running isn't always bad. It depends alot on what surface you run on.

My suggestion would be doing machine work in the gym for the major muscle groups with someone to spot her and help push her. For cardio, swim a couple of miles a week and keep eating. swimming is more effective cardio than simple running and it's easy on the ligaments and tendons.

What makes fast progress hard, or progress at all hard is lack of correct information. If you don't know how you're going to achieve your goal, you stand a very small chance of completely get there.

[hamelkarl]

I suggest she paid someone to make her a diet program! It will be easier this way! If she have the choice between running and eliptical machine, than my vote is on the eliptical! Swimming is cool too! nice idea!

[NightHunter]

Jesus christ.

Let me clarify my previous post.

By pick up some real weights I just meant use enough resistance to actually provide some sort of result. She says she uses 30-40 pounds for her machine work. Not even getting into machine vs free weights, 30-40 pounds is pretty much negligible except for a few isolation movements.

Without telling a certain poster that he's an idiot because he claims running destructs your knees... You can run on an elliptical machine. I'm making an assumption but I'm 90% sure that she is either walking or jogging slowly, and not putting forth enough effort to see the results she wants. She needs to do something more intense, such as run. The difference between running and jogging? Running is faster and more intense.

I hope you guys aren't saying that my suggestions for higher intensity are contrary to her stated goals of slimming down.

[chicanerous]

Jesus christ.

Let me clarify my previous post.

By pick up some real weights I just meant use enough resistance to actually provide some sort of result. She says she uses 30-40 pounds for her machine work. Not even getting into machine vs free weights, 30-40 pounds is pretty much negligible except for a few isolation movements.
Girls are notoriously weak. NOTORIOUSLY!

[jan]

Make her do proper weightlifting, without too much heavy squatting/deadlifting, so she can keep her thin (hopefully) waist while gaining some tyte-as-a-tyger-ness in her lats/shoulders/thighs/ass/etc. Feminine curves are all about big boobs, slim waist (which you can manipulate the looks of by getting bigger lats etc), a nice ass, and some firm thighs. WEIGHTLIFTING YEAH!

In addition to lifting, she can do some friggin rope-skipping in high-intensity intervals. This, and tricking, is my "cardio". High intensity intervals of 200 jumps, in which you alternate single jumps with one leg at a time and both legs, double rope-loops per jump, crossing the rope etcetcetc... It's great (from my personal experience). Doesn't take that much time either (about 15 minutes).

Also, fix her friggin diet, Jesus. "I eat a healthy burrito, some healthy pizza and some healthy yoghurt and string cheese for breakfast." How can she eat healthy when her breakfast consists of ... I dunno... ... 200 calories?

[NightHunter]

Girls are notoriously weak. NOTORIOUSLY!

Bah! I say.

[Dragonic MiKe]

It's probably too late to implement this, but maybe she can use this for the next time she's struck by the motivation to look good:

Sexy Female Training (http://www.t-nation.com/findArticle.do?article=06-169-training)

Key Excerpt:

"...this plan is not about building a female machine of muscle and athletic prowess. This plan is solely intended to make females look good naked (if you're after the female look that I've been referencing). You'll strengthen important structural muscles, you'll build key feminine muscles, and you'll get lean, but this plan won't help you excel in something like female powerlifting".

The females he references are Britney Spears (young, non-psycho version), Jessica Simpson, Jamie Presley, and some other blonde.

Shit! That article was really great. I shall inform my girlfriend of my findings!

Cheers dood. :smile:

[Junkie]

Hey thanks heaps for the help and advice :good:

[brucelee97]

MAKE HER EAT HER CUNT

[mr popular]

Why hasn't anyone informed this fat wench that chugging loads and loads of bukakke semen is the absolute best formula for dietary fatloss

it is low calorie

has tons of protein

and you have to expend energy to get to it (lots of energy if your boyfriend is cruel...as he should be)

This is how I keep my girlfriend in shape.

~Brian

[burnt]

most people here have better and more insightful advice than I can give, but one thing I noticed is that it may be helpful for her to cut back on all of the cheese in the diet. Around the site and forums there's plenty of suggestions as to what she can replace that with. If she doesn't care enough to do precise meal planning and calculating, at least this is a pretty simple suggestion for her. Although cheese is very tasty and good to use in things like omlettes, it's not that good for you (High in fat, and there's a lot better things to get protein from), she seems to have a lot of cheese in every meal she eats. So for starters...take that down a little.

And as someone else already mentioned...smaller meals more frequently throughout the day.

Another good idea would be to maybe just in her spare time, just go out with some friends and play some frisbee or soccer or something. May as well make use of the nice weather now that it's summer. Have some fun while getting your exercise :)

[rockmonkey]

you go to the gym 4x week on average?
lol go on set days not when you fucking please.
the rest of your post is a joke as well

[compleks]

Actually, your post is a joke. Did you even bother to properly read the thread?

[Rahf]

Who the hell adds cheese to the omelette? Yeech! Eugh! Disgusting!!

[NightHunter]

Just put in eggs and a large mix of veggies. Add any sort of powder supplement to it if you're looking for something more specific(i.e. the wheymelete in Kitchen Tricks I believe).

[burnt]

very true...mmmm peppers and omlettes...perfect. I'm just saying, she seems to have an overload of cheese in her diet, if she likes it that much, there's better uses for it than string cheese, mac'n'cheese, cheese burritos...etc.

[chicanerous]

Who the hell adds cheese to the omelette? Yeech! Eugh! Disgusting!!
Cheese in an integral part of an omelette!

[Wesker]

Cheese in an integral part of an omelette!

Only if you're an american. You put cheese in fuckin everything.

According to norse mythology an omelette is to be eaten clean.

[Rahf]

Yes, the furthest I stretch with my omelette is maybe adding a dash of pepper. Other than that it's all egg!

[Karlnold]

If you want to look good in a bikini just tell us Junkie, no need for the excuses...

[_Moron_]

she needs to have more sex, you can help her with that