Female fat loss and toning

Hi Guys,

Sorry if this has already been covered. Read quite a few of the threads but didn't see the specifics I am looking for.

My girlfriend and I are doing our usual summer prep and every year she wants to try something different as she is never 100% happy with her results.

She is a tall and naturally strong build and carries all of her weight in her hips and legs. She is just wanting to lose the winter cover and tone up.
Her diet is right and on a very strict HIIT regimen. She's been on it and sticking to it well for the past 5 weeks and her natural results thus far have been great - much better than in previous years where I feel she has done too much weight training.

As she builds muscle easily I think she should stay away from the anabolic stacks (she's used anavar and female stack in the past and has just gotten too strong/bulky for her liking on it).
She's had mixed experience with Clen and various fat burners.

Does anyone have any product suggestions to help her lean up?

Thanks in advance!

You will have to give us her stats. The guys can not give help if you give no information.

Rooi Bul 86 wrote: You will have to give us her stats. The guys can not give help if you give no information.

As Rooibul said, stats will be useful.

However if she carries lots of her weight in her hips and legs, Yohimbine might be a good stim to consider.
The receptors it targets are the ones found more in the hips and legs of women from what I recall.

Thanks.
She is 5’8” tall and weighs 65kg
What other stats would you need?

Thanks.
She has used Yohimbine before with little effect but it may have been too low a dosage.
She seems to have best results with an effadrine based stimulant.
Oh, forgot to mention that she is 33.

Thanks again!

Yohimbineis useless if you have carbs 4hour before or after you take Yohimbine as any rise in insulin makes the Yohimbine useless then. So the best time to take Yohimbine is when you get up in the morning with a cup of black bitter coffee and the go do fasted cardio and eat 4hours after taking the Yohimbine.

How often does she train? What type of training give detsils.
Post her detailed daily diet.

To add to the other questions, saying her diet is on par doesn’t mean it is. A sample and /or dieting breakdown would be needed (macro splits etc)

Typical Diet

Breakfast
2 poached Eggs with green veg

Snack
1 fruit and a handful of nuts

Lunch
Chicken with salad/veg

Snack
2 rice cakes with Cottage cheese

Dinner
120g protein (chicken/beef stir fry/fish) with veg

Training 6 days a week - 2 upper body HIIT, 2 lower body HIIT 2 easier days of 30 minutes cardio only.

Typical HIIT session examples below (simplified - and these vary too and some days are all body or metcon) and “cardio only days” always done before breakfast

HIIT lower body
3 circuits and 3-4 rounds of each - rest only between circuits

Lunge
Skip
Free squat
Step ups
Push-up walk outs

Box jumps
Free squats
Box jumps
Deadlifts

Body weight Calf raises
Weighted calf raises
Leg ext
Sumo squat

20 minutes cardio - weighted walk

HIIT Upper body
shoulder press
Mountain climbers
dumbbell rows

Lat pull
Burpees
Front raise
Upright row
Tri kickbacks

Arnold press
Squat into bicep curl
Over head tri ext

30 minutes cardio between 60-70%

I am quite confident that the diet and training program is right for her body type and the results thus far have been great. She is just wanting to use a fat burner essentially to amplify the results.

Thanks guys!

You need to calcute her calorie needs based on her height age and weight and activity level.

Can you give me the Macro value per meal please ie. Protein Fat Carbs and then her total daily Protein Carb and Fat intake please

I get her Maninenance calories as 2175 per day and her Fat loss Calories as 1740 per day. If you have her Body Fat % you can calculate this more acurately

Firstly my guess on her macro splits are protein around 140g, fat around 47g and carbs around 70g 1200 or so calories. Basically this is too low for her size and the workout regime. Her thyroid output will likely have stalled. In my mind (her stats are similar to my wife (height and weight) although my wife is 42), she is on around 1700-1900cal with carb cycling:
1. She has a low carb day on an off day where the total calories are About 1600 (split: carbs around 40g, fat 100g (from egg yellow, avo and olive oil , small amount nut butter), protein the balance
2. Moderate carbs (5days per week) and 1750 cal (split: carbs around 150, fat, 75g, protein the balance )
3. High carb on toughest workout day (generally legs) 1950 cal (split: carbs around 250, fat, 50, protein the balance)

This diet gets her into Bikini Fitness winning condition, no anabolic was just clen 3 weeks out to tighten up (although not really needed). Training is 6 days per week of heavy weights (weights that embarrass many guys), 1 HiiT session per week, and 2 easy cardio sessions per week. Looking at your missus stats she isn’t one of those stocky woman that put on muscle too easy, she is the identical,height and weight to my wife. Heavy weights will tone her while too much HiiT will waste her muscle away and leave her skinny fat and with the propensity to put on BF more easily. Muscle is more metabolically active.

On balance it looks like you missus is doing too much HiiT, not enough heavy lifting, and is eating too little. Drugs are going to make her feel crap, certainly the likes of Clen and HiiT are horrible in combination - your cardiac capacity goes into the toilet on Clen. Adding Clen on this diet and regime, assuming no other enhancement like Anavar and T3, she is likely to get further adrenal fatigue and stall her progress further. Then what woman generally do is more cardio, eat less fat and actually worsen the situation. Just my 10c worth - I have seen this movie.

Hi Rooi Bul 86 and Moregear,
Thank you both for your time and insight! Both very helpful!
I’ll have to work out the caloric value of the foods she is eating and start weighing it again to make sure portion size is right to get the calories she needs.

Thanks again!

I have been training female athletes for about all the IFBB divisions over the past decade, ranging from Juniors right through to Pro Level girls - just looking at the numbers, she is eating way too little for the amount of training she is doing. This is putting her body in “shut down” motion as far as kCal intake is concerned. I find this type of scenario very often - lady crosses over from another coach to my assistance - she is severily “under fed” and I bump her kCals with 500-800 per day, one case with even 1500 kCals more per day - within weeks they look the best ever, by the end of the season they start winning divisions and routinely place top three.

Here are a few simple numbers to use:
I run off season diets for my females at 40/40/20 split of carbs/prot/fats.
I calculate their kCal content as follows: for weight gain at 14 kCals per pound body weight per 24h; for weight maintenance 12 kCals/Lb/24h and for weight loss at 10 kCals/Lb/24h.
If the lady is seasoned athlete and already 9 point skin fold body fat % of less than 12%, I will initially drop to 11 kCals, and slowly dial her in - close to 10% bf and we need to get tighter, drop down to 10 kCals and start playing around with cardio load, HIIT, and carb cycling diet of 2 days low carb, followed by one day high carb. If I need to get down tighter, say at 6-8% bf, then I’ll drop to 9 kCals, and might even run 3 low carbs to one high carb - but I will still leave two cheat meals per week. I will rarely drop as low as 8,5 kCals and absolutely NEVER below 8 kCals EVER.
Ratios for the high carb to low carbs are run as follows: low carb days 30-35/40-45/20 and high carbs 50+/30 to 25min/20. I keep my fats always around 20% - cutting fats too low, severely impedes on hormone production.
I do not believe at all in this starvation shit for dieting - there is nothing wrong with the strategy of not eating for 20-24 hours once in about 2-3 weeks, just to shock the metabolism and upgrade catecholamines and thyroid function - but this strategy of putting females on 800kCal diets with about only fish, eggs and meat in it, is absolutely crap - the damage you render to that woman’s metabolism, might not be immediately visible, but couple of years down her life path, and she’ll have serious weight problems to thank you for.

Another thing that seriously pee’s me off, is getting these diets from athletes where the whole sheet exists of 4-5 macro sources. I run sheets for my athletes, that have as many as 12 different carb and 8 different prot and how many different fat macro sources per day! How successful have I been at this? VERY! Ask the three female athletes that I have prepped over the last 5 years, that now have Pro Cards. There are enough other stressors in prepping for competitions, that you should at least not have to eat prison food menu!

The numbers above quoted, are the numbers that I, not only use in seasoned athletes - even if I have to set up a diet for a beginner, or even life style diet in my Sports Practice, I still adhere to those numbers and dieting principles.

Thanks Doctari! We have paid more attention to her diet macros the last week and increased her intake as it was too low as everyone suspected! I will use your numbers to fine tune it further.

Cheers