So a friend (w/ benefits) who's really fit and in great shape; slim athletic body with a HUGE ass (like Jen Selter, 100% srs brahs) that she got from years of playing football competetively (soccer football that is) and cheerleading (despite the big round ass she had never squatted before I met her ~ 6 months ago) and has for some reason pretty poor self image.. started asking if I find her chubby etc...
She weighs about 53-55kg and is 165cm tall and like I said... looks great, one of the best bodies I know of IRL but 'desperately' wants to lose weight cause she used to be thinner.
I guess a part of the reason could be that she not too long ago broke up with a crazy ex-bf who would tell her off everytime she ate unhealthy (he didn't even lift and what kind of a guy would say that to a girl weighing in the lower 50s)
With that being said, she COULD be thinner, COULD have less belly fat, COULD have more defined thighs so instead of the usual "you look great as you are" I'd rather say "sure I'll help you get a perfect body" - female equivalent of Lazar/Zyzz/Rob Riches type.
The thing that worries me guys is the expectations. The questions I get are..
"How much will I lose in 1 week?"
"Can I look like *perfect female physique* after a month?"
"Can I lose x kg by next month?"
blah blah wants me to set up a full training routine and diet program, I've more or less pinned the training routine down:
HIIT cardio 3*/week
legs/abs 2*/week
two split upper body; 1 push day and 1 pull day
2-4 cheer/gymnastics sessions/week
very basic upper body exercises with a whole plethora of butt/leg exercises on dat leg day. She originally didn't even want to do any strength training what so ever and can hardly squat more than 40kg (doesn't make sense) or even bench the weight of the bar. Had to really force the upper body part on her as well.
Then comes the diet... I didn't bother writing a diet program because 99% of people can't take their diets seriously anyways and if you try to set up a proper diet they might follow it for a week, go crazy and then just go back to eating like shit again.
I've had a hundred friends make me write down a diet for them only to have them give up after 2 weeks. Eeeugh..
I thought I'd try the approach where I teach her the basic science of nutrition; explaining macros, micros, TDEE, calories and some helpful tips like what foods are rich in protein, what has complex carbs etc.
Fast forward about a month and you come to the point where I looked at her diet log... I looked at about 30 different days and it seems like she's only eating between 500-800 calories per day.
Example day would be like this..
breakfast: 2 eggs, 2 pieces of toast
lunch: 100g chicken fillet with mixed veggies
dinner: 100g salmon with a bit of broccoli
... And that's it. No joke. Every 5-10 days you'd see cheat meals being thrown in like chocolate buns, soda, sour candy etc but I never counted more than ~ 1100 kcals in a single day that month.
Now TDEE of a 55kg/165cm female is roughly 1900... my recommendation was to eat around 1400-1600/day and split macros 40/30/30 carb/prot/fat
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So what are your thoughts HnF bros? Would you have this chick double (almost triple) her caloric intake? training split look good?
This post was edited by PudzianGoat on Mar 15 2015 06:11pm