Overweighted fat female friend

[JerMax]

Well my female friend is badly over weight and she is asking me to make her a diet and excersise programs. Well my problem is that I am not such expert in diets and training programs when it comes to females. I've been thinking about swimming, running mat and light weights. You guys have any ideas? and how many time should she train in a week? And the food side also ;-):loveyou

[JerMax]

oh and she wanted clock times when to eat etc.

[Freeze]

Originally Posted by JerMax

Well my female friend is badly over weight and she is asking me to make her a diet and excersise programs. Well my problem is that I am not such expert in diets and training programs when it comes to females. I've been thinking about swimming, running mat and light weights. You guys have any ideas? and how many time should she train in a week? And the food side also ;-):loveyou

How many calories are you looking for in her diet? Also whats her exercise history and goals besides dropping some bf %?

[JerMax]

Well I am asking here because I know you guys know better than me she is 162cm and 103kg. That's really bad.

[JerMax]

The goal is to drop the weight to around 70kg.

[Freeze]

Originally Posted by JerMax

Well I am asking here because I know you guys know better than me she is 162cm and 103kg. That's really bad.

Sad to admit this but Im clueless on the numbers here? Do you have any idea how tall and her current weight in pounds?

Heres a basic BB diet consisting of 1900 calories.It can be used to determine if this is enough or too much. You gotta start with something and make changes when needed. If more info is provided I may be able to help further. Proper dieting and cardio regularly will get the job done.

Meal #1
8 egg whites
2 servings cream of rice
Meal #2
5 oz. lean meat
1 cup brown rice
1 cup veggies
Meal #3
5 oz. lean meat
6 oz. baked potato
1 cup veggies
Meal #4
5 oz. lean meat
1 cup brown rice
1 cup veggies
Meal #5
5 oz. lean meat
1 cup veggies
6 oz. sweet potato
Meal #6
8 egg whites
1 1/2 servings cream of rice

[JerMax]

227.0lbs and 5feet 4 inches.

[Freeze]

Originally Posted by JerMax

227.0lbs and 5feet 4 inches.

Sweet mother of pearl!

[JerMax]

Yes that's why I asked for help lol.

[Adam F]

JerMax you should have your friends see a nutrionists (diet doctor) I have 3, yes 3,! female friends that are consuming 1,500 calories a day, taking B-12 Injections once per week, and also taking suppressants to control their hunger. All 3 of my friends have lost over 20 pounds in 1 month, and they do not work out. <---Which I dont recommend.

Your friend needs to consume about 1,500 calories per day. I like Freeze's meal plan, but by looking at it, it's over 1,500 calories. Here is a great online caculator. http://www.caloriesperhour.com/index_food.htmlhtml Use this caculator along with Freeze's meal plan, and adjust it to things she likes.

You should have her tag along with you on workout days. Maybe have her do the same routine that you do, but with light weights at high repetitions. Show her a good routine and how to properly lift. Have her lift 3 days a week, and cardio 2 days a week for 30 minutes to a hour. Break her in slow, show her the ropes, and give her postitive comments.