diamondsshining
New Member
maybe put some clen or dnp in her diet lol
MESO-Rx
Anabolic Steroids
Girlfriend can’t loose belly fat.
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malfeasance
Well-known Member
BigTomJ beat me to this by a lot, but I would go even further than him. Protein intake is a huge problem for some females, and I just don't get it. I would set for her an absolute minimum daily of 150 grams of protein.
I don't know how to figure out protein on a vegetarian diet, sorry. Make sure she is getting all of the essential amino acids she needs.
I got my wife a trophy but had to push her protein up to 200 daily.
I like BigTomJ's fat recommendation, and I see he does what I do with carbs, fill in the rest with carbs, carbs as needed.
When I look at her day's eating, though, yuck!
Oats, great! Protein bar? Argh. So her protein is way low at 0.5 grams per pound and you are including this crap?
Rice, great! Tofu? It's not chicken breast, and it is significantly higher in fats than chicken breast. Tofu actually gives you more calories from fat than from protein with each and every bite, so stacking up the Tofu for protein requirements raises fats to an unacceptable level for a cut.
Dinner also looks to be high fat. And Rice Krispie Squares on a low calorie, low protein cut . . .
You also mention above the daily meals olive oil and nuts.
I will just say that on my first cut ever, when I stalled removing the nuts I was eating was the difference between being stalled and continuing making progress. It was literally the difference between success and failure.
When I look at her food choices I could not predict success for her.
Find a way to get her protein higher (way higher, from 65 grams a day up to 150 grams a day) and her fats lower and watch things change.
AlexDavis43
Member
150-200 grams of protein day for a female could be almost half of her calories. Good luck adhering to that kind of diet. Hopefully only temporary and hope she doesn't get the protein farts.
notanothersnake
Well-known Member
Oh, I'm sure she's already got them. Bad...
BigTomJ
Well-known Member
Quinoa is probably one of the best whole food options for vegans/veg for complete protein sources.
Greek yogurts if they don't have some moral issue with dairy products.
Other than that it's gonna be a lot of processed protein supplement.
AlexDavis43
Member
Soy products or rice & beans, also good protein sources for veg folks.
Dunno if she's also low carb. Cuz then it's soy and mixed vegan protein powders.
malfeasance
Well-known Member
150 grams of protein is 600 calories.
The 200 was mentioned in the context of me pushing my wife that high for purposes of a trophy, which she won, so, yes, it was temporary, but that is still only 800 calories for that temporary period.
- 4 calories per gram of protein
- 4 calories per gram of carbohydrates
- 9 calories per gram of fat <-- see the issue?
Also, most women (I do not know why) love carbs. Most women have trouble getting sufficient protein. On a vegan diet it is probably a lot tougher.
65 grams of protein daily is simply not high enough if you want to be effective in changing her body composition.
Recall the original post. This is not the beginning of a cut. There is still some stubborn belly fat, and she is stalled. Since she is stalled, something must change. There are some rather obvious nutritional strategies that are not currently being pursued. BigTomJ is a competitor and knows what it takes on the nutrition side to change one's appearance. I would listen to him if you don't listen to me (and there is no particular reason why anybody would want to listen to me, not an expert, not a coach, not even a competitor anymore). I still remember some of these strategies, however, and I believe that a nutritional change is needed if the OP wants to help his wife continue to make progress on her desired goal.
AlexDavis43
Member
600-800 kcals could be almost half of her calories, I don't know. 1400-1800 for a female in a cut doesn't seem unreasonable.
Going from 65 to 150-200 grams of protein is a big difference, especially for the reasons you mentioned. Women & protein... and now we're asking her to more than double it. I'm not against the suggestion, didn't mean to imply that. Just that it might not be very pleasant.
Benf15harp
Member
Only good going higher protein/fat will do is reduce water weight due to carbs requiring more water than the other two. Might help temporarily.
malfeasance
Well-known Member
Diet is key for getting a really good physical appearance.
Small adjustments over time work. So maybe shoot for 80 grams of protein for a few days and then 100 grams, and see how things go. She is going to need to pull the fats down.
I realize she is not competing in wellness or anything, so maybe that would be enough to get her "unstuck" and making progress again. When she stalls, maybe an increase to 120 grams is in order.
Remember, too, that 4 calories from one gram of protein isn't really true. While there is that much energy to be unlocked, gaining access to it is metabolically expensive. Your body cannot "burn" protein. It must convert it to something else. Chemistry is expensive in terms of energy, and it takes energy to convert the protein into something that the body can use as energy instead of to use in the body as protein. Eating higher protein actually increases energy expenditure, which is useful when you stall.
Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet - PubMed
Forty-two percent of the increase in energy expenditure after the H diet was explained by the increase in gluconeogenesis. The cost of gluconeogenesis was 33% of the energy content of the produced glucose.
pubmed.ncbi.nlm.nih.gov
malfeasance
Well-known Member
I don't think anybody recommended going higher fat. In fact, at least two of us recommended lowering fat.
Benf15harp
Member
Never said you did.
