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  • Posted On: 02-13-18, 11:13 am (EST) #1

    My Girlfriend is getting fat!

    February 13, 2018, 11:13 am

    So my girlfriend is 21 shes a size 8 and she hasnt work out in her life. Shes very good looking slim good body. But since recently she put on a "belly". Shes been eating so much chocolate and takeaways and i think went over board. 

    Shes 5ft 5. And 58 Kg we have a holiday in 12 weeks and she wants to lose the belly. 

    her maintance calories is 1600 if she dropped this to 11-1200. (calorie deflect) would she lose the belly fat within 12 weeks? Also this is with no cardio as shes lazy. And what food would she eat anything? as girls have no muscle mass so they dont need high protein diets like us? is that true?

     

    This pic is 1 year ago. shes just got a bigger waste now and starting to hit size 10 jeans!

  • Posted On: 02-13-18, 6:45 pm (EST) #2

    My Girlfriend is getting fat!

    February 13, 2018, 6:45 pm

    I guess it's possible for her to lose the weight she wants on a starvation diet alone, but it's not healthy. Cutting 1/3 of her maintenance calories, which is who knows how far under what she's currently eating, is very drastic. Millions of people try to get in better shape with diet alone and it almost never works. If she's serious about getting a better body, she should not only fix her nutrition, but do some strength training and cardio as well. If she's already having impulse issues with her diet, I doubt she would be able to stay on a major calorie deficit diet for 12 weeks, and even if she does, as soon as those 12 weeks are up she's likely to binge back to where she started, or worse. And girls that train still need to eat plenty of protein. Encourage her to get fit, not skinny.

  • Posted On: 02-14-18, 4:27 am (EST) #3

    My Girlfriend is getting fat!

    February 14, 2018, 4:27 am
    Posted by: Donnie786

    So my girlfriend is 21 shes a size 8 and she hasnt work out in her life. Shes very good looking slim good body. But since recently she put on a "belly". Shes been eating so much chocolate and takeaways and i think went over board. 

    Shes 5ft 5. And 58 Kg we have a holiday in 12 weeks and she wants to lose the belly. 

    her maintance calories is 1600 if she dropped this to 11-1200. (calorie deflect) would she lose the belly fat within 12 weeks? Also this is with no cardio as shes lazy. And what food would she eat anything? as girls have no muscle mass so they dont need high protein diets like us? is that true?

     

    This pic is 1 year ago. shes just got a bigger waste now and starting to hit size 10 jeans!

    Right on @johnny2603 totally agree man.

     

    @donnie786 there's no point using guesswork for starters. Use the calculator on the @mealplan page to double check what your maintenance level is, and then tell her to start with a deficit of 200-300 calories. That would be 1300-1400 assuming her maintenance is 1600 calories.

     

    Next she DEFINITELY needs protein my friend. Women certainly have muscles and they certainly still need protein. Obviously not as much as a dude, like yourself, who is lifting and burning more calories, but still if she wants to lose weight, just like anyone else, she probably wants to cut down on carbs.

     

    Because her calories would be so low, she could potentially drop down to around 50g-100g carbs daily, and fill in the rest of her numbers with protein and fats. Again, you can figure out some starting numbers at least on the @mealplan page and then we can give you some suggestions from there.

     

    Last thing is about whether she will lose the weight in 12 weeks.. well.. it's hard to say. Obviously she will have a good chance if she is consistent with her diet, stays in a deficit and watches what she eats. It sounds like she doesn't have too much to lose really so it's do-able for sure.

  • Posted On: 02-14-18, 9:04 am (EST) #4

    My Girlfriend is getting fat!

    February 14, 2018, 9:04 am
    Posted by: Scott_Herman

    Right on @johnny2603 totally agree man.

     

    @donnie786 there's no point using guesswork for starters. Use the calculator on the @mealplan page to double check what your maintenance level is, and then tell her to start with a deficit of 200-300 calories. That would be 1300-1400 assuming her maintenance is 1600 calories.

     

    Next she DEFINITELY needs protein my friend. Women certainly have muscles and they certainly still need protein. Obviously not as much as a dude, like yourself, who is lifting and burning more calories, but still if she wants to lose weight, just like anyone else, she probably wants to cut down on carbs.

     

    Because her calories would be so low, she could potentially drop down to around 50g-100g carbs daily, and fill in the rest of her numbers with protein and fats. Again, you can figure out some starting numbers at least on the @mealplan page and then we can give you some suggestions from there.

     

    Last thing is about whether she will lose the weight in 12 weeks.. well.. it's hard to say. Obviously she will have a good chance if she is consistent with her diet, stays in a deficit and watches what she eats. It sounds like she doesn't have too much to lose really so it's do-able for sure.

    Thanks alot for your advice My Gf is on 12 week diet started yesterday she is curently 60 KG. and 5 ft 4. she's going to eat 1200 calories a day and be consistant!

    She doesnt do any training but hope this calorie deficit works she only needs to drop a stone so should work out all good thanks!

     

     

    Also with me you know im on a 12 week calorie deficit too and my maintance is 2900 calories at 6 ft 18 % bf 185 pounds . I lift weights 4 days a week and ive started insanity for 2-3 times a week. my calories is on 2500 now. Will my body fat percentage drop from 18% to around 12% in this 12 week timeline with me doing the deficit and the insanity.

     

     

     

    ALSO IF I DID NOT DO THE INSANITY ( CARDIO ) WOULD I STILL GET TO SEE MY 6 PACK WITH JUST CALROIE DEFICIT OF 500. AND WEIGHT TRAINING. EVERY DAY? OR DO U NEED CARDIO

  • Posted On: 02-14-18, 10:01 am (EST) #5

    My Girlfriend is getting fat!

    February 14, 2018, 10:01 am
    Posted by: Donnie786

    Thanks alot for your advice My Gf is on 12 week diet started yesterday she is curently 60 KG. and 5 ft 4. she's going to eat 1200 calories a day and be consistant!

    She doesnt do any training but hope this calorie deficit works she only needs to drop a stone so should work out all good thanks!

     

     

    Also with me you know im on a 12 week calorie deficit too and my maintance is 2900 calories at 6 ft 18 % bf 185 pounds . I lift weights 4 days a week and ive started insanity for 2-3 times a week. my calories is on 2500 now. Will my body fat percentage drop from 18% to around 12% in this 12 week timeline with me doing the deficit and the insanity.

     

     

     

    ALSO IF I DID NOT DO THE INSANITY ( CARDIO ) WOULD I STILL GET TO SEE MY 6 PACK WITH JUST CALROIE DEFICIT OF 500. AND WEIGHT TRAINING. EVERY DAY? OR DO U NEED CARDIO

    You can look at this way - 1 pound of fat is about 3500 calories, so a net deficit of 500 calories a day would account for 1 pound of fat per week. With your training and cardio your deficit will probably be lower than that.

     

    But it's really not that simple. When cutting you're going to lose muscle, and fat. So that deficit won't all go towards just burning the fat off. When you start dieting you also drop a lot of water weight at first, and that can take some of the bloat and pounds off. The good news is 12 weeks seems like a reasonable time to get to your goal, at least to me.

     

    Whether or not you can do it without cardio, I don't know. But your goal is to get lean quickly, so you should probably do some HIIT. It will burn calories to help that net deficit, and will also boost your metabolism to promote burning more fat off. Just make sure you're getting plenty of sleep, it's going to be taxing your body to do that much hard training on a caloric deficit. Don't be afraid to take a rest day when you need it!

  • Posted On: 02-14-18, 10:41 am (EST) #6

    My Girlfriend is getting fat!

    February 14, 2018, 10:41 am

    Thanks man im doing 4 days week gym and 3 days a week insanity ( HIIT ). And sticking 400 below my calorie maintance which will get me from 3000 to 2500. thats the food. on my insanity days shall i still do 2500 calories or shall i go to 2700 calories cos i will be burning 300-400 thru the insanity workout? please help on this. Because ive just started 3 days ago and even know i go gym and do insanity i still keep it 500 calorie defeict. at 2500 kcal. (today was my rest day )

  • Posted On: 02-15-18, 4:45 am (EST) #7

    My Girlfriend is getting fat!

    February 15, 2018, 4:45 am
    Posted by: Donnie786

    Thanks man im doing 4 days week gym and 3 days a week insanity ( HIIT ). And sticking 400 below my calorie maintance which will get me from 3000 to 2500. thats the food. on my insanity days shall i still do 2500 calories or shall i go to 2700 calories cos i will be burning 300-400 thru the insanity workout? please help on this. Because ive just started 3 days ago and even know i go gym and do insanity i still keep it 500 calorie defeict. at 2500 kcal. (today was my rest day )

    I thought we covered all of this in another thread about your diet and cardio/insanity workouts bro?

     

    Well.. in case we didn't.. here's the thing.. we can't say for sure exactly what will happen once the 12 weeks are up in terms of your numbers. What we can say for sure is that you will lose weight and you will be on track towards your goal. But remember losing weight and losing fat isn't always linear, and by that I mean there are ups and downs and plateaus.

     

    Your body adapts to situations pretty smartly, so you might have to make some changes to your training and/or diet as you go through the 12 weeks. For example, you might be able to hit 2500 calories now and lose fat, but then your body might adapt. At that point, it might be a good idea to then add cardio to burn more calories so that you don't have to cut your calories down further. Does that make sense?

     

    Besides, if you are doing the HIIT Insanity workouts 3 days a week as well, I'd say that will keep you covered for cardio at least for now. If you are doing a muscle building routine AND an insanity workout in the same day, you might want some extra calories, yes, so that your deficit isn't too big. About 2700 on days that you workout twice would be fine.

     

    Try it and see how it goes ๐Ÿ˜ 

  • Posted On: 02-15-18, 8:29 am (EST) #8

    My Girlfriend is getting fat!

    February 15, 2018, 8:29 am
    Posted by: Scott_Herman

    I thought we covered all of this in another thread about your diet and cardio/insanity workouts bro?

     

    Well.. in case we didn't.. here's the thing.. we can't say for sure exactly what will happen once the 12 weeks are up in terms of your numbers. What we can say for sure is that you will lose weight and you will be on track towards your goal. But remember losing weight and losing fat isn't always linear, and by that I mean there are ups and downs and plateaus.

     

    Your body adapts to situations pretty smartly, so you might have to make some changes to your training and/or diet as you go through the 12 weeks. For example, you might be able to hit 2500 calories now and lose fat, but then your body might adapt. At that point, it might be a good idea to then add cardio to burn more calories so that you don't have to cut your calories down further. Does that make sense?

     

    Besides, if you are doing the HIIT Insanity workouts 3 days a week as well, I'd say that will keep you covered for cardio at least for now. If you are doing a muscle building routine AND an insanity workout in the same day, you might want some extra calories, yes, so that your deficit isn't too big. About 2700 on days that you workout twice would be fine.

     

    Try it and see how it goes ๐Ÿ˜ 

    THANKS ALOT THAT MAKES ALOT OF SENSE! Il keep you posted in the next coming weeks and show you photos im on week 1 day 4. so far.

    WHAT WOULD YOU SAY MY BODY FAT PERCENTANGE IS?

  • Posted On: 02-16-18, 3:03 am (EST) #9

    My Girlfriend is getting fat!

    February 16, 2018, 3:03 am
    Posted by: johnny2603

    You can look at this way - 1 pound of fat is about 3500 calories, so a net deficit of 500 calories a day would account for 1 pound of fat per week. With your training and cardio your deficit will probably be lower than that.

     

    But it's really not that simple. When cutting you're going to lose muscle, and fat. So that deficit won't all go towards just burning the fat off. When you start dieting you also drop a lot of water weight at first, and that can take some of the bloat and pounds off. The good news is 12 weeks seems like a reasonable time to get to your goal, at least to me.

     

    Whether or not you can do it without cardio, I don't know. But your goal is to get lean quickly, so you should probably do some HIIT. It will burn calories to help that net deficit, and will also boost your metabolism to promote burning more fat off. Just make sure you're getting plenty of sleep, it's going to be taxing your body to do that much hard training on a caloric deficit. Don't be afraid to take a rest day when you need it!

    HI I NEED HELP. I'm 5 days in the deit. and i was 82.5 KG on the scales at home ( and im 84.5 kg scales in the gym ) I haven't weighed my self at the gym yet just the ones at home today. And i'm 81.5 KG. so that means ive lost 1 KG In 5 days. Is this to much ? Am i losing muscle ? or is it fat. I thought i should only lose 0.5kg a week. Or is this only water weight? Because I've just started?

     

    Im currently on 2500 calories a day with 4 days weights ( 40 min a work out ) And insanity 2 times a week. ( in this first 5 days i've only done insanity once and been gym 3 times) currently 2500 kcal a day. And lost 1 KG in 5 days. (2.2 pounds )

  • Posted On: 02-17-18, 11:51 pm (EST) #10

    My Girlfriend is getting fat!

    February 17, 2018, 11:51 pm
    Posted by: Donnie786

    HI I NEED HELP. I'm 5 days in the deit. and i was 82.5 KG on the scales at home ( and im 84.5 kg scales in the gym ) I haven't weighed my self at the gym yet just the ones at home today. And i'm 81.5 KG. so that means ive lost 1 KG In 5 days. Is this to much ? Am i losing muscle ? or is it fat. I thought i should only lose 0.5kg a week. Or is this only water weight? Because I've just started?

     

    Im currently on 2500 calories a day with 4 days weights ( 40 min a work out ) And insanity 2 times a week. ( in this first 5 days i've only done insanity once and been gym 3 times) currently 2500 kcal a day. And lost 1 KG in 5 days. (2.2 pounds )

    @donnie786 from your photos you're probably around 18%-20% bodyfat. Weight will always come off fast in the few days, and the first week or two because it's when you first get back into a deficit and drop quite a bit of water weight, so that's probably all it is. But also, it could be that you weighed yourself at different times of the day.

     

    I suggest you stick to weighing yourself just once per week, and try to do it at the same time each day, before you eat or drink anything. That's a better indicator of your true weight.

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