Advise

[Jesse]

I dont know what I have gotten myself into here.... There is his really cool co worker of mine that has asked me to help her diet down and get in better shape.
She is 5'6" and right in the 200lb area. She has commited to eating clean and more often, I just dont know what to write up for her. I am thinking somewhere around 1600-1800 cals a day coming from 5 meals a day, mostly protein (chicken, lean beef, eggs and whey protein) and clean fats (fish, natty PB, olive oil, flaxseed) while going low carb (oats, rice and no bread) with a cut off in the evening. Am I off here???
She has a little appartment gym that I will go and look at to put together a general upper/lower body split to get her started.

If you guys have any suggestions please help out!!! This girl is serious and has been asking me for a while, otherwise I wouldnt waste anyones time!

[Tim Wescott]

Jesse,I personally would avoid the fats, as she will get enough trace fats from the food in her diet.......at 9 calories a gram, simply skip `em!

I would also have her eat clean, but without beef(too many calories at this early point in the diet),and cycling carbs, but always in pretty low amounts.

Try 8 small feedings, as opposed to 5 meals, and don`t forget if she trains and does cardio, her weight loss will be that much faster.

Another thing.........mucho water!!

If you want, I could type up my ever present weight/fat loss diet! ;D

[ChrisC]

I realize that 1) I have no business in a weight loss thread and 2) what i'm saying is sacreligious but...

While a strict 5 or 8 meal a day diet is optimal for weight loss, that is only true if the person will actually adhere to it. The likelihood of someone going from eating whatever it was that got them to 5'6" 200 all of a sudden switching to a very strict regime and sticking with it is very low.

Why not compromise slightly? sure, the weight loss will be slower, but it is likely that the person will have an easier time sticking with it. Once they are comfortable with changing their habits, then move it up to 6 or 8 or however many meals would be optimal. Same things go for the diet - most people don't have the self disicpline to eat *really strictly*

Of course if she is really focussed, then ignore everything i just wrote

[Tim Wescott]

Good point Chris,when I start on a fat loss regimen I give myself plenty of time and the first week to four weeks, I start to slowly eliminate certain things before I am full bore into it.

Most of the people in the world would not be as enthusiastic to eat like us or to pit their bodies against iron on a daily basis.......................are we crazy? ;D

[Sara]

Seeing as I was almost in the same place she is about 2 years ago, I think I agree with a combo of what has already been said. IF she is truly serious about this as I was, she will be willing to make the necessary lifestyle changes and sacrifices to look and feel better.

I agree with your ideas about the diet, and definitely think you should incorporate Ski's suggestions. I do know for myself, when I first got started, having ground beef (93-96% lean) or top round steak once or twice a week made me feel better...just tell her not to have it more than this. It also seemed to help my strength while on low carb diet/days (I also did/do carb cycling). As far as fats are concerned, when I was losing my weight, I did use Udo's Perfect Blend or Olive oil once per day (1 tbsp) to get my EFAs.

Also, to go back to what Chris was suggesting, allowing her ONE cheat MEAL a week for the first month or two maybe help her ease into the lifestyle a little more smoothly. I allowed myself that and it didn't seem to hurt me as long as it's JUST A MEAL and not an all day pig out fest.

And, as I'm sure you know, cardio will be important for her to do 6 days a week for 30-45 mins, along with her weight training.

Good luck and let me know if you or she has any questions. If you'd like, you could give her my email if she'd like someone to talk/vent to as I've been there myself: [e-mail]

[Tim Wescott]

Good points Sara,thanks!!

[Maximum6]

ChrisC said:

Same things go for the diet - most people don't have the self disicpline to eat *really strictly*

Like i always say to many people....all dicipline. But of course...i think sometimes i become so diciplined..i can become a bit "anal" sometimes...where i have to count every single gram that goes into my body....or have to make sure i eat every single meal...

[Intensity]

I know it could sound obvious, but i think that she will have to write a detail schedule of her activities and meals each week. This way, she would be able to plan every meal in fonction of what she have to do. For exemple, if she goes in town with her friends for the night, she wont forget to eat before (adjust the time of every meals of the day)... and will not have to eat a cheat meal in a fast food restaurant later (It's so easy to cheat when you dont have a healty option)

Mo