Ms fitness I need a little advice

[hardasnails]

I have a friend shes about 160 at 25% bf at 28 years old and she has been trying to loose weight for the longest time. She has a desk job and is pretty inactive during the day time, but trains like a nut case at the gym. I did have her take a throid test and every thing was "in range", but i stuck her on a thyroburn (thyroid support) from sportpharma and she started to loose weight. i still think she has a thyroid problem and even though it is in range it still affecting her ability to loose weight. We tried the Adipo kintics but she did not use them to full capacity the first time. This time she said she would. I have tried every thing and would like to know if you could assist.

her goal is 145-150 at high teen Bf %


this is what she is currently doing
5-6 days of cardio first thing in the morning for 45 minutes at 70% of max hr

weights trains 4-5 days a week
3 sets 8-10 reps per exercise


here is how i have her diet calculation about 1500 caloires
6 meals a day
175 grams protein
100-120 gram carbs
30 grams of fat

post work out drink is 30 grams isopure protein with 30 grams carbo force
wait 2 hours and have 5 oz fish with veggies and oilve oil. this is last meal before going to be.
she drinks 1-2 gallons of water a day

it looks like all variables are in place, she should be dropping weight, but shes not, though her body compostion has changed but not dramatically and it should have by now.


here are my questions
with her body fat at 25%. It wouldn't be advisiable spiking blood sugar level post work out or would it be better to keep your sugar levels more stable like having a protein drink with a combination of fast and slow relaeasing proteins and may be a small yam.

what do you think about carb rotation 3 days low is too much, one day high for her isn;t enough to fill glycogen levels and she starts craving carbs at night time. It appears her metaiblosm is very active at night time and any suggestions on how turning that around ?

how does this look

3 days low at 100 grams of carbs 2 day high of 150

should her protren drop on her drop down to 130g on her high carb day as well as her fat is minimal. or should protein remain the same

and on her low carb days up her fat intake by having some lean red meat? and increase green vegetables. Should veggetables and fiber be counted as grams of carbs ?

[fitnessman]

Msfits been busy so here is my .02.

1500 calories seems good. 160g protien = 640 cals. 50g carbs = 200 cals. 74g fat = 666 cals.

The reason she is stuck is a lower carb low fat diet doesnt work.

Spiking insulin are her current diet isnt working because the glycogen stores are not empty. This change in diet will make that way more effective. 30g carb and 30g whey all in liquid form so the uptake is quick and spikes insulin. Any food post work out is bad. The uptake needs to be fast.

I am not a big fan of carb rotation due to the fact that I havent read enough quality science on it.

A carb load of 24-36 hrs at the end of the work out week seems to be best for most.

I guarantee that this will make her burn fat and preserve muscle...Its the same ratio I have my wife on, and it work wonders for her.

Deduct the fiber from the carbs.

If you want the long story to the increased fat intake, I will give that to you if you want.