fat loss/minimal weight loss

hello everyone.. i am really into fitness and stayin in shape.. i am not big into supplements but iknow alil bit.. i do not know much about female supplements.. and most of the supplemts i see are built aroudn massive weight loss...

my scenario... my gf is 5'6'' ish 122lbs and she likes her weight right where it is wouldnt be mad if she lost liek 5 more but she doesnt wana lose much. she doesn however wanan burn a lil more fat and apear more toned and muscular.. she doesnt want to look like a body builder but more like a fit model.. she is lean now flat stomach but shed liek to see her abdomins a lil more and she d liek to see alil quad/hamsting separation.... she is lifting and working out... she does a a running circuit that invoves thigns like abs pushups jumping jacks and thingsliek that in between, she does stairmaster, she bikes she walks and she does a long sprint day everyweek. also lifts light high rep twice a week.

she wants to take a supplement looking for osmething that wont make her 100 punds but will just help burn the lil excess fat she has to lose to help give her a leaner and slightly more muscluar look. ANYsuggestions????? thanks everyone ahead of time!!!!!!!!!!!

First, check out her diet- Chances are, there's a lot more work that could be done there to get the results she wants- All the supps in the world aren't going to help unless her diet's right.

wake up at 645am
730am-- 1 egg white overhard (butter used to cook), english muffin, with butter and mustard, glass of OJ and glass green tea
 
10am-- 3 hard boiled eggs white, banana, small pack of wheat crackers, glass of water
 
1230 ish--ham sandwich with mustard and white bread, glass of water, cup of chicken noodle soup (about 8 oz cup)
 
3pm ish-- banana
 
gym at 6 after work
 
730/8- salad with fat free italian dressin, grilled chicken or ham steak, mashed potatoes or rice, and a vegetable.
 
 
i know she is eating too close to her bed time but its hard not to she get out of work at 530 and goes to the gym and eats right after.
 
 
 
i was thinkin of puttin her on something a lil higher in protein but she cant take shakes unless they taste goodlike muscle milk and thats way too high in cal's.
 
 

Her diet can be tweaked to get her what she wants...get her on here and we can guide her!

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Well she doesnt have the time to come on her and do all of this and I am basically playing as her personal trainer right now and shes seen great results but to get ovr the top results I am struggling to find the changes in her diet thats why I asked about a diet pill because she is intrigued by the thought. shes never taken a supplement before tho. what do you guys think she should do as a diet. Im sure her caloric intake shouldnt be very high and I cut alot of fats from her diet... The new diet I was going to try with her if i dont get good feedback her waws basically HIGH protein.. eggs and fruit for breakfast, protein shake or tuna for snack, egg salad or sumthin and more fruit at lunch, protein shake at next snack and baked chicken and veggies for dinner.
 
anyway you guys give me your input...
 
 
 
 
--------------------------------
here is my info i am a college football player but working out hasnt really been greatly beneficial for mein physique but def strength. I just had good genes.
6'2''
195lbs
3.8% BF
325 bench
395 squat (weak legs.. i hate legs.. im a reciever i just need to run fast)
300 clean
305 incline
 
results from scouts
38.5 inch vertical
4.31 forty yd dash
 

Ok..Start with this info..find her caloric target and design her a proper meal plan...if she is looking to just lose fat then start with the high end of the lose fat column from the spredsheet linked...and follow the whole body training and cardio instructions in the post.
 
Any questions?  Post em back here.
 
For Losing Fat
http://www.discussbodybuilding.com/For_Losing_Fat/m_111175/tm.htm
 
For carbs...Use fiberous carbs and whole grain carbs only.  No breads, milk, fruit...just veggies, and sweet potato, rice, quinoa, etc...
 

light high rep twice a week.

She needs to lift for the full body at least 3x a week and cardio at least 3x a week...
 
Vary the training daily...

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Make her starve herself and then sniff 10 foot rails of coke.  That will do it.

Just kidding.

Seriously, though, my girlfriend eats a ton of sushi and whatnot, in addition to doing a cardio circuit four days a week, and the other three days she does weight training.  She's 5'0", 95 lbs.  She's lost 5 lbs. since she started doing that about 6 months ago.  That might seem crazy for a girl that's already 100 lbs., but she's only 5'0", so any weight variances make a huge difference.

Let me state that I make a HUGE effort to avoid questions like, "Do I look fat, " etc.  Any weight gain or loss that she has is all her own doing, and I make sure to have 0% to do with it.  All I do is try to positively reinforce her efforts.

Nonetheless, my girlfriend took the natural/water approach.  Anything that is naturally high in water and is not processed is good.  That includes fresh vegetables, fruits, nuts, etc.  Foods that are really light and fill you up fast.  She eats about 8 times a day, or about once every hour.

She eats about 8 times a day, or about once every hour.

 
That will do it right there!
TEF = Thermic Effect of Food = the rise in metabolic rate surrounding eating a meal...however fat has almost no TEF..so eating fat does not cause TEF.

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from the sample menu Kmacman put up, it seems she isn't eating enough to lose weight! am I right in thinking that if your body doesn't get the calories it needs, it won't " let go" of the fat it has?
 
 

The way to get the fat down more is to get the calories just below maintenance and use full body workouts and cardio to chisle.
 
By dropping down to the low-carbs and raising the protein...you are creating a situation where she won't gain any muscle and muscle burns fat.  She will also drop water, so she will loose plenty of weight and will look more cut, but as soon as she starts to eat normal it will all come back giving her the feeling of getting fat again...
 
Better to do it in a way she can stick with for life...just find her maintanance level with a good balance of pro/carb/fat and drop out a tiny bit (200 calories) and use cardio and resistance...
 
Use the info in that link to dial it in.
 
Use whole foods, drop processed foods, sugars, dairy, etc to get more cut.

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ORIGINAL: copaiba

from the sample menu Kmacman put up, it seems she isn't eating enough to lose weight! am I right in thinking that if your body doesn't get the calories it needs, it won't " let go" of the fat it has?

 
 
 
i have heard this and this may be true... but i mean she is 5'6'' 120 lbs... and i would imagine her caloric intake isnt very high. I am going to take a look at that link and see what that says

from the sample menu Kmacman put up, it seems she isn't eating enough to lose weight! am I right in thinking that if your body doesn't get the calories it needs, it won't " let go" of the fat it has?

i have heard this and this may be true...
 
It is true...if you don't eat enough, often enough the body becomes resistant to loseing the fat.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

geez all these girls remind me how small i am : ( anyway
 
up calories would be my guess thats not much at all and change her workout its to light build a little muscle shes not gonna lokk like a body builder by accident if it were that easy alot more people would do it

starting
124 pounds
11 bfp
5"7
15 years old

Current
147
10 bfp
5"8
18 years old

I have a new waist trimming belt that I have got great response from but not from anyone that really into losing fat from there waist is it possible that you could give it a try you can check out at alphahealthonline.net thanks!