Diet for the wife...am I on point?

[thewolf49]

So my wife wants me to put together a diet for her...to lose fat. Here are her stats:

5'2"
130lbs
29 years old

Works out about every day. This is what I had come up with:

113 grams protein
70 grams fat
70 grams carbs

It's roughly 1400 calories. Am I in the ballpark of where it should be? She wants to lose about 10lbs. Any supplements that would help as well?

 

[RegisterJr]

IMO you never start a diet with supplements. Maybe add them after a stall.

No clue on her macros and calories, and anyone who says they do based on this post is full of it. 1400 seems low to me for an person who works out every day. Honestly, if this were my wife or me I'd have her download the MyFitnessPal app and enter everything she would normally eat outside of a diet. Same crap she's been eating, I mean. If she's maintained her weight on this amount of calories then I'd start with adjusting macros only. You can do the same percent you posted above or whatever. If she's been gaining weekly then I'd take what her average daily calories are over the week and deduct 100-150, and adjust macros. Give the new 'diet' two weeks and see what happens. If no weight is lost, deduct a little more. If she's drops 5+/week and has no energy maybe you could add in 50-100 per day and check that response.

There is no one size fits all diet. Start with monitoring and adjust slowly. She may likely lose a great deal at 1400/day,but if that's 500 calories below her maintenance then she's not going to have much energy and when she stagnates she's not going to have many options lowering calories.

 

[LeanEngineer]

^^^ agreed with the above. And every is different so you'll definitely have to adjust the macros depending on the results and kind of go day by day til you dial it down. As far as supplements go a multi&fishoil and maybe a protein powder to help her hit her macros would be good.

 

[hardknock]

Definitely have her track 1 weeks worth of eating then go from there. I have my wife on 2200 cals per say with 3-4 full body sessions per week. I have her hit lower body twice though since women are geared for "fat" gain in that area.

Right now she is high in protein and healthy fats, lower in carbs. I dont have the numbers in front of me.

I wouldn't do supplement right now other than a quality multi-v and some isolate.

Every one is different but one thing stays constant. If you dont eat properly you will look flabby after weight loss.

 

[double s]

Fasted cardio if she is not already doing it

Something else I recently added to both my wife's and mine regimen

10 oz of water
1 tbl spoon of apple cider vinegar
1/2 lime or lemon juice
sprinkle cayenne pepper

Helps combat any night time congestion, & wakes up metabolism in the morning