she’s 5 4, 131 lbs., bf around 28%. She carries ALL her extra weight in the thighs & ass. From the waist up she looks borderline waifish,but if you just saw that part of her you’d assume she was 5 4 190. I’m not even joking. I’m assuming it’s because she used to have an AWFUL diet. Even 6 months ago. It was borderline anorexic. She’d eat around 300 calories/day with occasional 2000 calorie binges. She was closer to 150 then. It’s a work in progress right now. It’s hard because she’s vegan so we have to be creative with planning meals. I know she wants to clean it up more though. We talked some yesterday and she’s replacing all pretzels and other empty cals in her diet with fruits & veggies, so that should help.
I have her running because getting her to do anything is like pulling teeth. She’s very leery of working out for some reason. I’m honestly not sure what her goals are at this point. When she started it was to be able to run for a half hour straight, which she can do now.
Thrive Diet by Brendan Brazier. If she’s going to do this vegan she’s going to have to go mega hippy about it. No more pretzels, she’ll be replacing them with things like hemp seeds and certain algaes. Chlorella is 70% protein. Also, she’ll want to invest in some Vega, tastes like ass but it’s the best thing for vegans. 3x the protein she’s eating now, in the form of beans, tempeh and tofu. Nuts be good too. Stay away from soyburgers/dogs/deli meat, that’s shit. Carbs around workouts and at breakfast. The golden rules still apply.
Precision Nutrition V3 comes with a plant based diet guide. I’d suggest that too. You can snoop around the forum section on the PN site and find some sample diets from the veggies over there.
Tell her she can eat way more food and spend about half the time working out if she switches to weight training, and look better. Plus it’s way less boring than staring at a wall and running at the same pace for half an hour. Time better spent napping, in my opinion.
Also, as mentioned, this needs to be coming from her, and not from you. She has to really want this. A good way to know: does she go to the gym by herself, or only with you? Does she read about working out on her own? Even if it’s something crappy like Women’s Health, does she come to you with ideas? Actually, Rachel Cosgrove writes a column for Women’s Health now, so the info in that mag isn’t as bad as it used to be. Introduce her to the Powerful Women section of this site. Show her some pics of fitness models (if she thinks they’re too bulky, go for some good Hollywood role models like Jessica Biel or Michelle Rodriguez), try to get a feel for what kind of physique she wants to build, and then you’ll know what to advise her on. But if this isn’t her goal, she ain’t gonna make it happen.