Need some advice

JCR97

JCR97

Active member
My girlfriend is currently logging her cals and wanting to burn fat she has plateaued but is only eating about 1400 cals and I suggested she should get some supplement her macros are 40 carbs 30 protein 30 fat. Her diet is on point but she is looking for some sort of pick me up or "edge". I was thinking either slinmax or OL assassinate. What'd you guys think? I also suggested going on E/C and taking GW.
 
mickc1965 said:
What is her current weight, height and body fat? Is she doing any cardio?
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She's 5ft5 190lbs 28% body fat she lifts 4x a week and walks about 15km every day. She works 70hrs a week, works physical job and is a server at night. Busy schedule high stress so maybe a high cortisol? Ashwagandha might be good here.
 
Eating 1400 a day, working 70hrs per week and walking 15km every day would strongly suggest she is eating nowhere near enough, calories burned from walking would be ~1000 kcals alone, how long has her weight plateaued
 
mickc1965 said:
Eating 1400 a day, working 70hrs per week and walking 15km every day would strongly suggest she is eating nowhere near enough, calories burned from walking would be ~1000 kcals alone, how long has her weight plateaued
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About a month and a half.
 
JCR97 said:
About a month and a half.
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Yea I would try throwing in some type of fat burner. Assassinate by OL is good as well as shift or norcodrene by pes.
 
Take a look at Radiate. Plenty of logs where people are having success with it.
 
LeanEngineer said:
Yea I would try throwing in some type of fat burner. Assassinate by OL is good as well as shift or norcodrene by pes.
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Assassinate can help her to be able to eat more carbs but on 1400 cals and lots of physical activity she may be catabolizing muscle mass. Ignite or Bloodshred would help with her baseline matabolic rate. But really analyze her nutrition first.
 
OP:

If she's eating 40g carbs, 30 protein, and 30g fat she isn't eating 1400 calories, she's eating 550 calories (which I guarantee you she is eating far far more than that).

40g carbs (4cal/carb) = 160 cals
30g protein (4cal/pro) = 120 cals
30g fats (9cal/fat) = 270 cals
Total = 550 calories.


If she weighs 190lbs and isn't losing weight, shes not eating 550cals. If she actually was, the weight would be dripping off of her. The nonsense people are going to tell you about "her calories are so low her body is in starvation mode and refuses to lose weight" is absolute bull****. You can't break the rules of thermodynamics.

She needs to lower her calories in one way shape or form...as she is eating food when you or someone else isn't looking.
 
VaughnTrue said:
OP:

If she's eating 40g carbs, 30 protein, and 30g fat she isn't eating 1400 calories, she's eating 550 calories (which I guarantee you she is eating far far more than that).

40g carbs (4cal/carb) = 160 cals
30g protein (4cal/pro) = 120 cals
30g fats (9cal/fat) = 270 cals
Total = 550 calories.


If she weighs 190lbs and isn't losing weight, shes not eating 550cals. If she actually was, the weight would be dripping off of her. The nonsense people are going to tell you about "her calories are so low her body is in starvation mode and refuses to lose weight" is absolute bull****. You can't break the rules of thermodynamics.

She needs to lower her calories in one way shape or form...as she is eating food when you or someone else isn't looking.
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I'm guessing those were percentages he gave. 40% 30% 30%
 
VaughnTrue said:
OP:

If she's eating 40g carbs, 30 protein, and 30g fat she isn't eating 1400 calories, she's eating 550 calories (which I guarantee you she is eating far far more than that).

40g carbs (4cal/carb) = 160 cals
30g protein (4cal/pro) = 120 cals
30g fats (9cal/fat) = 270 cals
Total = 550 calories.


If she weighs 190lbs and isn't losing weight, shes not eating 550cals. If she actually was, the weight would be dripping off of her. The nonsense people are going to tell you about "her calories are so low her body is in starvation mode and refuses to lose weight" is absolute bull****. You can't break the rules of thermodynamics.

She needs to lower her calories in one way shape or form...as she is eating food when you or someone else isn't looking.
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I assume he is referring to %s not g
 
VaughnTrue said:
OP:

If she's eating 40g carbs, 30 protein, and 30g fat she isn't eating 1400 calories, she's eating 550 calories (which I guarantee you she is eating far far more than that).

40g carbs (4cal/carb) = 160 cals
30g protein (4cal/pro) = 120 cals
30g fats (9cal/fat) = 270 cals
Total = 550 calories.


If she weighs 190lbs and isn't losing weight, shes not eating 550cals. If she actually was, the weight would be dripping off of her. The nonsense people are going to tell you about "her calories are so low her body is in starvation mode and refuses to lose weight" is absolute bull****. You can't break the rules of thermodynamics.

She needs to lower her calories in one way shape or form...as she is eating food when you or someone else isn't looking.
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No that's her macros. 1400 cals broken down into 40% carbs, 30% protein, 30% fats.
 
OK...if they were %'s...

someone who is 190lbs eating 1400 cals and walking 15km each day is still eating more than 1400 cals per day. Again, you can't break the laws of thermodynamics.
 
VaughnTrue said:
OK...if they were %'s...

someone who is 190lbs eating 1400 cals and walking 15km each day is still eating more than 1400 cals per day. Again, you can't break the laws of thermodynamics.
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That's true and I understand cause that's how I feel too although look at dudes who rebound from contest prepping because there metabolism is out of whack. Im not saying it's this but it might be a slim version of this because of the little food and load of activity she's doing.
 
JCR97 said:
That's true and I understand cause that's how I feel too although look at dudes who rebound from contest prepping because there metabolism is out of whack. Im not saying it's this but it might be a slim version of this because of the little food and load of activity she's doing.
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its not this. I will bet both my nuts and my penis its not this. This is a proven myth.
 
JCR97 said:
That's what I thought too.
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My experience is that metabolic slow down/damage is real. I just had a week diet break last week after plateauing for 3, since going back down to 2000 cals on Monday I've lost the final 2lbs I needed to see my lower abs. Before that I was down to 1800 and lost nothing. Now I'll put calories up 100 a week cos if I go straight to 3000 calories I'll put a ton of the fat back on. Seen lots of people mess up a bulk and get fat by suddenly increasing calories after a bulk.
 
APC80 said:
My experience is that metabolic slow down/damage is real. I just had a week diet break last week after plateauing for 3, since going back down to 2000 cals on Monday I've lost the final 2lbs I needed to see my lower abs. Before that I was down to 1800 and lost nothing. Now I'll put calories up 100 a week cos if I go straight to 3000 calories I'll put a ton of the fat back on. Seen lots of people mess up a bulk and get fat by suddenly increasing calories after a bulk.
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Yeah I feel that. So I will def tell her to increase her cals slowly as you said so 1500 this week and then 1600 next week slowly although how do you know when you have reached the peak of your cals? When you start gaining weight? Then you know to cut below that?
 
JCR97 said:
Yeah I feel that. So I will def tell her to increase her cals slowly as you said so 1500 this week and then 1600 next week slowly although how do you know when you have reached the peak of your cals? When you start gaining weight? Then you know to cut below that?
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Has she been dieting for a long time? If so she should look. Into reverse dieting it's a great way to reset your metabolism. Best thing is your maintenance ends up higher than before so you can lose weight eating more with plenty of room to drop calories further without starving yourself.
 
APC80 said:
Has she been dieting for a long time? If so she should look. Into reverse dieting it's a great way to reset your metabolism. Best thing is your maintenance ends up higher than before so you can lose weight eating more with plenty of room to drop calories further without starving yourself.
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She's been dieting for a while and she's plateaud for a month and a half. I'll def check out reverse dieting.
 
JCR97 said:
She's been dieting for a while and she's plateaud for a month and a half. I'll def check out reverse dieting.
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Id definitely say her body's adapted to the low cals with the amount of activity she's doing. At a guess she must be eating under her bmr which isn't healthy and with all the walking she does her tdee must be pretty high.

Reverse dieting is exactly what she needs to do imo I tried it last year after a cut and ended up getting to about 3000 cals at 160lbs before I started gaining weight. I didn't need to do it and had no intention of dieting down again but wanted to try it out just to stay lean.
 
APC80 said:
Id definitely say her body's adapted to the low cals with the amount of activity she's doing. At a guess she must be eating under her bmr which isn't healthy and with all the walking she does her tdee must be pretty high.

Reverse dieting is exactly what she needs to do imo I tried it last year after a cut and ended up getting to about 3000 cals at 160lbs before I started gaining weight. I didn't need to do it and had no intention of dieting down again but wanted to try it out just to stay lean.
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Ok will tell her to increase cals 100 per week. Till she starts gaining then cut down from there. Thanks brotha
 
APC80 said:
So your metabolism doesn't slow down the less calories you eat?
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JCR97 said:
That's what I thought too.
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does your metabolism slow from this? no. Does your total caloric needs get reduced as you lose more weight? yes.


One can argue/show a VERY VERY small "slow down" of metabolism over time, but not something that will ever make a hill of beans of difference when cutting.
 
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I'd input her data into the Miflen-St. Jeore equation (get an app) - realizing that there will be a percentage error, and see the range it gives you for 0 activity (couch potato) and 7 Day Intense 2-a-days. There's a range. Then I'd bring her back up to whatever maintenance is (or go 100 less if paranoid) for a month or two. Then drop back to a "sane" 20-25% kcal reduction. Use a scale and tape measure. Women are friggen hard - their weight fluctuates like crazy due to the Menstrual Cycle - so I'd go more off the Tape and be super accurate with weighing apples to apples (same exact 1 or 2 days of the month - IIRC, the phases of her cycle are 2 weeks each) Read/listen to everything Lyle McDonald says about women - he's in the weeds with female physiques.
 
The_Old_Guy said:
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I'd input her data into the Miflen-St. Jerore equation (get an app) - realizing that there will be a percentage error, and see the range it gives you for 0 activity (couch potato) and 7 Day Intense 2-a-days. There's a range. Then I'd bring her back up to whatever maintenance is (or go 100 less if paranoid) for a month or two. Then drop back to a "sane" 20-25% kcal reduction. Use a scale and tape measure. Women are friggen hard - their weight fluctuates like crazy due to the Menstrual Cycle - so I'd go more off the Tape and be super accurate with weighing apples to apples (same exact 1 or 2 days of the month - IIRC, the phases of her cycle are 2 weeks each) Read/listen to everything Lyle McDonald says about women - he's in the weeds with female physiques.
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Very helpful info thanks a bunch Old Guy! Will def check out and that's so true about women's water weight fluctuating all the time.
 
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