Help my old lady

deeturnerjr72 · 01-12-2008, 12:10 PM

My old lady(wife) has been dieting for fat loss for a few months now. She is doing pretty good and has lost some weight. I have been trying to help her maintain a diet that will help her achieve her goals. However, I am not the best at diets for loosing weight when it comes to women.
She was at a good weight all her life but for the last 10 years she put on about 55lbs. She went from around 120 to almost 180 in that time period. It was from lack of exercise and diet and the aging process im sure.
The last few months she has managed to come down to the 150's. Shes been doing cardio 3 times a week for 1-1.5hrs each time. She also does some light weight exercises frequently. Her diet is pretty good now. Here is her current stats and generally what she eats:

35yr old
5'3"
155lb

Breakfast:
Usually its one(1) of the following...
2 egg white sandwich on whole grain toast
1 cup of oatmeal
fruit smoothie

lunch:
romaine and spinach salad/ low fat dressing/ tuna

Dinner:
6oz lean meat/veggies
every now and then she will have a potatoe or pasta

every now and then she snacks on low calorie popcorn inbetween meals.

She is at around 1200 calories a day. We havent broken down here macro though. This is were I need help. Im not sure how her macro spread should be. Also I need help on more food alternatives and critique on what she is currently eating and what she might need to add or subtract from her current meals. ALso critique her workout, any exercises she should be doing. I told here she needs to do cardio 5 days a week. Not sure if Im right though.

Please help us out here. She has hit a platuea for the last few weeks and she freaking out, LOL! I told her my dungeon bros can fix anything

Stingray · 01-12-2008, 12:34 PM

Dee, I think if she would spread her calorie intake into 5 or 6 smaller meals throughout the day this would help speed up her metabolism. Also, she should drink some green tea twice a day and eat a grapefruit in the morning. Stay away from pasta unless it is whole wheat. Drink LOTs of water. Tell her not to give up. Most women want quick results and if they don't see them they usually quit. As you know, it takes time and work. Hope this helps. Others on this forum will know more.

**chrispghmuscle** · 01-12-2008, 01:31 PM

45 to 50 minutes of cardo is all you need 1 to 1.5 hours is way to much and exhausting on her body.

1/2 cup of oatmeal, is 150 calories, 1 cup of oatmeal is 300

Add chicken, salmon and other fish to her diet,, Salads are very good.. Fresh or frozen veges too.. Almonds for fat and the yogurt is also a good one.. Water lots of water..

**Kirk** · 01-12-2008, 03:39 PM

all of the above are good suggestions, keep cardio above a half hour, lower than an hour. 5-6 small meals, the green tea is a good idea. fruits and lf yogurt are good substitutes also.

**chrispghmuscle** · 01-12-2008, 04:16 PM

Get outside and walk.. Bundle up a bit and walk,, put on some headphones and get moving..

deeturnerjr72 · 01-12-2008, 04:37 PM

Thanks guys. I was a little off on her cardio. She does about 45-1hr. The rest of the time shes been doing light weights. Its hard for me to see what shes doing all the time. The women stay downstairs at my gym, LOL!
Men have their own weightroom upstairs.
She adds yogurt to her smoothies when she drinks those, but she doesnt drink them everyday.
Ill try to get her to do the green tea, but its doubtful, shes tried it before and about puked, LOL!
Ive tried to get her to spread her meals out more frequently with not much success. Ill try harder. She likes the treadmill but hates actually running or walking so thats probably gonna be hard also.

How many days should she be hitting the cardio?
And how many carbs should she be eating per day?

**chrispghmuscle** · 01-12-2008, 05:10 PM

Quote:

Originally Posted by deeturnerjr72

Thanks guys. I was a little off on her cardio. She does about 45-1hr. The rest of the time shes been doing light weights. Its hard for me to see what shes doing all the time. The women stay downstairs at my gym, LOL!
Men have their own weightroom upstairs.
She adds yogurt to her smoothies when she drinks those, but she doesnt drink them everyday.
Ill try to get her to do the green tea, but its doubtful, shes tried it before and about puked, LOL!
Ive tried to get her to spread her meals out more frequently with not much success. Ill try harder. She likes the treadmill but hates actually running or walking so thats probably gonna be hard also.

How many days should she be hitting the cardio?
And how many carbs should she be eating per day?

Daily if possible.. Walking or treadmill anything for 45 minutes.

How many carbs is a tuff question.. you said she weights what 150,, she needs carbs for energy and brain function..

For now concentrate on Protein intake and keep her servings to the normal amount, veges, fruit, yogurt and water... Have her eat healthy fats, like almonds, salmon. Drink the water, water will aid her in loosing her weight.. Please keep us posted..

deeturnerjr72 · 01-12-2008, 07:44 PM

Will do bro. Thanks for all the help. We usually eat salmon at least twice a week. Ill try to up it a little more often, I like salmon. Ill get her on the cardio everyday for 45mins and have her up the water intake. Ill keep you posted on her progress.