I posted this earlier, but we have not seen much of a change since I did so I figured I would ask for your advice. My girlfriend has been trying to lose some weight (10lbs) for the past 9 or so weeks. She is 5’6" and 140lbs. Week 1 we started her on 1400 calories a day and just 10 minutes of cardio every other day coupled with 20 minutes of weights every other day. The cardio was intervals by using a box to step up on. For 1 minute she would go up and down off the box (one foot at a time, like going up stairs except it is just one stair) at a moderate pace, and then for 30 seconds she would go all out, repeating this until 10 min. was up. The weight routines were high rep (15-20) and circuit in fashion to keep her heart rate up. All muscle groups were trained. The diet consisted of 100g protein, 65g or so from fat, and 100g from carbs. All meals were eaten according to P/F and P/C combinations. The carbs came from 2 pieces of low-carb bread and the rest were from raspberries, cherries, strawberries, and blueberries. We weighed each of them to make sure of the amounts. Proteins came from GROW!, eggs, chicken breast, roast beef, low-fat cheese sticks, and beef jerky. The fat came from 3g of DHA/EPA Fish Oil and mixed nuts, and whatever was in the eggs or other foods. At the end of week 1, her measurements were all the same and so was her weight.
We repeated the same protocol for week 2, but still no change in measurments or weight.
Weeks 3-4, we went to 1200 cal/day. The protein and fats remained the same, but we cut the carbs in half for a total of around 50g a day, still coming from the 1-2 pieces of low carb bread and the fresh mixed berries. We increased the interval cardio to 15 minutes every other day, and increased the number of sets performed during the weight-training circuit sessions, so that they now ran about 25-30 min. every other day. Still no change in measurements or weight.
Weeks 5-7: We went to 1000cal/day. She only has 1-2 pieces of low-carb bread a day, steamed veggies (broccoli), and mixed greens totaling 25g of carbs or under. We also dropped her fat down to 55g or so and have kept the protein around 100g. She upped the cardio interval sessions to 20 min every other day, and the weight training has stayed the same every other day. We have switched some exercises and rep schemes, but I would imagine her total energy expenditure from the weight workouts has not changed much since week 3. Still no change in measurements or weight.
Weeks 8-present: During week 8, we added in the ephedrine/caffeine stack (1omg ephedrine/100mg caffeine twice a day) as well as Biotest’s old T2 at 3 caps/day. Her exercise routine is basically the same as weeks 5-7. Over the course of these two weeks, she has dropped from 140 to 138. Her diet continues to consist of around 100g protein, 25 or so grams of carbs (from the low-carb bread in the morning, steamed veggies, mixed greens, etc.) and 55g fat. In addition, she has now added one of those darn low-carb bars (220cal) by EAS to get her chocolate fix if she needs one, bringing her daily caloric intake to around 1200.
Although this is FINALLY a step in the right direction and encouraging for her, I was wondering why it took such awhile for weight loss to occur? Please give me your detailed opinion of how she has been dieting and training and what you think she might change to improve them.
Now, my girlfriend does work 50-60hrs a week, and I would consider what she does to be moderately stressful on a daily basis. Is there any way that her stress would be causing her cortisol to rise so high as to not allow fat loss? I would not think so but wanted to run it by you first.
How about her hormones…could they be outta whack? Her thyroid?
In addition, she is on the pill: ortho tri-cyclen low. Her gynecologist told her that it is notorious for hindering weight loss, but I was under the impression that it would be the best choice out there because it has the lowest dose of estrogen. Is it just not that simple?
I thank you for your time and look forward to hearing from you!