My wife and I have started a “body transformation” and have both set specific 12-week goals, which focus on fat loss. For the first time we are keeping a food log and are targeting specific caloric deficiencies daily.
While I’ve been making the expected progress thus far, I’m not sure what’s going on with my wife. She’s even more disciplined than I am diet-wise, so I know she isn’t cheating, but she can’t seem to drop the pounds or inches that I’d expect.
We estimated our daily calorie expenditures using Berardi’s calulator, and are using FitDay.com to track our intake and goals. My wife is consuming about 1,500 cals/day (estimated 1,600 calorie deficit), at a 40% of calories from Protein, and 30% each from Fat and Carbs. She is 5’9" and 170 currently. Diet-wise, we follow diet recommendations from this site and get EFA’s, quality protein and clean carbs.
Both of our energy levels are good, and we are working out 5-6x’s per week, but she is not making the same progress that I am (I’m taking in about 1,800 cals/day). She’s lost about 6lbs. in 3.5 weeks, but her measurements haven’t changed (I’ve lost 14).
She wants to reduce her calories, but I’m concerned that she’ll go too low… Any suggestions? Maybe we should reduce her carbs to 20 or 25%? I know I’m not posting all the pertinent info (specific diet/excercise regimen), but I thought someone might be able to point out any glaring issues with our plan?
Do her workouts include much cardio? The calories seem low to me. Everybody around here hates cardio but I am starting to believe women need more of it to get lean.
I had some trouble initially dropping fat and I didn’t really start to see results until I reduced carbs on non-lifting days, increased calories on lifting days and increased cardio volume and intensity. I also didn’t lift anymore than every second day so I could be recovered and get the most out of the workout and my lifts were primarily compound lifts. Adding sprints to my workout really made a big difference also.
debraD - Yes, actually, her workouts are mostly cardio. She runs about 3miles 3-4x’s per week (about a 10min. mile), and lifts 1-2’xs per week. I’d like her to focus on the lifting a bit more, but she’s always struggled intensity-wise in the gym - but not when running.
Either way, with the reduced calories, it seems like she should make more progress. She has had thyroid issues in the past, so I’m not sure how to adjust for that (Graves disease).
Per mog’s post - we could take a shot at the V-Diet, and aren’t against it if we need to. I wanted us to get a feel for what appropriate portion sizes and calorie restrictions felt like - maybe we’ll pick up a good habit or two!! That being said, we are using 2-3 Metobolic Drive shakes per day.
People respond differently to dieting and nutrition, so what may work for you may not for her. However, 6lbs in 3 weeks is still good progress. It’s generally recommended 1-2lbs/week which she seems to be hitting. Give the diet and exercise more time, 3 weeks is not a time to panic and begin to drastically change things up.
The problem is no that different people respond differently to the same approach it’s that…
…you’re training intelligently and she’s training like a girl(read: cardio bunny).
…you’re carrying a decent amount of skeletal muscle so 30% carbs is ok(just ok, not great) and she’s carrying very little skeletal muscle so 30% carbs is way too high.
SO…
Have her cut out the cardio(yes all of the stupid fucking 3 mile jogs). She may not like this very much which is one of the reasons she should stop doing so much damn cardio.
Add an additional 1-2 days of resistance training or interval sprints.
Gradually increase the intensity of her training and ALWAYS seek PROGRESSION.
MOST IMPORTANTLY…
Cut out all carbs except for PWO and replace them with EFA heavy foods.
She WILL BE lethargic for 2 weeks maybe more since she’s had thyroid issues(i’m assuming low thyroid hormone production after having graves disease).
It’s well worth it though if the result is being “fat adapted”.