[Robert Atherton]

Thats brill thank you will definitely be doing a full blood booking thank you for replying

[Robert Atherton]

Hi Peter,

Thank you for the reply. I have attached bloods my wife which she had done 3 years ago as she went to the GP struggling with weight loss. They said other than anaemia (which is due to heavy periods) everything was fine. She doesn’t do any training as our youngest is still at home but she is hoping to start in September going to the gym (as all kids will be at school). It tends to be that she needs to do over 10k steps with under 1500kcals to lose any weight. Even normally her calories don’t exceed 2000 not always healthy. How would I find out for her the correct deficit she needs to be in or her NEAT. Shes 163cm and 109.7kg. Her actual eating habits and activity levels haven’t really changed from before or during the pregnancies and she is getting no help from the GP. Any advice would be greatly appreciated. The link below is the old bloods. Thank you

https://imgur.com/a/OUs5LYQ

So it’s hard to make sense of this post

If she does 10k steps and eats 1500kcal she looses weight. Then it stalls

Up steps. Keep upping them. 10k steps Is the average for a normal person to maintain. Not trying to loose fat. So you can work that up to 20k if needed.

How often is she training ?

Bloods

What were her thyroid numbers
What were her hormone numbers

Just because there in range doesn’t mean they are fine. Could be in the gutter of the range n doc will say fine lol

[Robert Atherton]

Hi Clare,

Thank you for your reply. My wife wasn’t eating healthier she just meant she wasn’t losing weight during her pregnancies through morning sickness we aren’t sure why but since not being pregnant she is struggling with weight loss unless she only eats 1200kcals per day with her 10k steps. Her anaemia was not normal but has rectified itself and is just due to heavy periods. During her last pregnancy she went from 120kg to 80kg not doing a diet or increased steps. Just eating everyday normal foods – lasagne, snacky food as we have other children like sandwiches and crisps, chocolate biscuits etc. I was wondering if it was due to hormones because of the pregnancy and the fact that it happened in both of the previous pregnancies as well.

So firstly, find out what type of anaemia she has and address that.

-She was able to lose weight when she was eating ‘Healthier’, which probably means her calorie intake was lower during this time.

-She began to gain weight after the pregnancies. Possibly due to returning to old eating habits and doing less output.

-She finds that if she lowers her calories and increases her output, her scale weight drops.

This doesn’t suggest that there is anything ‘wrong’. Yes, lack of sleep and hormonal disruption can affect the metabolism and how effectively the body is working, but the science of calorie balance still remains, meaning that she may need to go lower in calories and/or higher in output right now to achieve similar results as someone else of similar weight.

She needs to follow a structured diet plan and stick to it rigidly. Eat a nutritious diet, high in protein and full of micronutrients and healthy fats. I would advise supplementing with Magnesium, D3&K2, OH-Mega Pharma Pro, Creatine, Dream Sleep and Veggie-Might. Possibly Iron, B12 or Folate, depending on the type of anaemia she has.

She also needs to set a daily step target and incorporate some cardio and resistance training into her routine.

Over time, taking things slowly, having periods of diet breaks, focussing on stress reduction and quality sleep, her metabolism efficiency should improve and she will be able to diet on higher calories.

[Robert Atherton]

Ok thats grand thank you so much for taking the time to reply i have been doing it fasted this time around so i will keep it up, i have made a post in Health if you can give any guidance i would be in debt to you <3

[Robert Atherton]

Ok thats ace thank you

Magnesium across day – d3k2 fasted first thing for heat absorption and not impacting sleep

Magnesium
10 mg per kg of
Bodyweight is perfect – this is elemental

[Robert Atherton]

Brill thanks clare <3

Vitamin D can help with the absorption of magnesium, but they don’t need to be taken together.

Just supplement them at times that suit you best during the day.

[Robert Atherton]

Just tweaking my diet now thank you so much for replying and taking the time out of your day

<3

I agree with Louis if your starting that low you have no room for any changes bud. 20kg over 20-24 weeks is defo doable but you want to start at 3-500 kcals under maintenance and rinse that for as long as possible.

I would estimate your maintenance at round 3100-3300 kcals so I’d start at 2700-3000kcals and increase steps to 8k see how you respond and adjust from there

I would increase protein a touch. And increase carbs a touch fat can be kept the same

Then get as much out of that before you stall

[Robert Atherton]

PUSH

Workout Sets Reps Tempo Notes

Machine Side Raises 3 10-15 r 1111 Hands off handles please

Flat Dumbell Chest Press 2 1 x 6-8 1x 10-12 Or low income smith machine press

Incline Plate Loaded Chest Press 3 2 x 6-8 1 x 12-15 2,3,1 use the cybex chest press

Plate loaded shoulder press 3 2 x 6-10 1 x 10-15 2,3,1 use new cybex

Pec Dec Fly 2 12-18 r 2,1,4,1 can use decline nautilius here

Cable single arm lateral raise 2 10-15 r 1111 Or machine single arm raise

Cable triceps pull down 3 12-16 r 2,1,3,1

Pull

Workout Sets Reps Tempo Notes

SIngle arm seated cable row 2 10-15, 2,1,3,1 RIR 0 –

t-bar row chest supported (atlantis) 3 1×6-10 2x 10-15 1,1,4,1

wide grip lat pull down 3 2×8-12 1×12-15 1,1,4,1 RIR 0 use this or cybex pull down or nautilius

seated chest support overhand row 2 10-15, 1,1,4,1 RIR 0 use the new strive machine close grip, focus load more in this stretch/lengthen phase

rear delt machine fly 2 15-20, 2,1,3,1 RIR 0

close grip seated cable row 2 1x 8-12 1×12-20 2,1,4,1

machine preacher bicep curl 3 2×8-12 1×12-15 RIR0

Legs

Workout Sets Reps Tempo Notes

seated hamstring curls 3 2×8-12 1×12-16 2.1,3,1 RIR0

hack squat 2 1×6-10 1×10-12 1,1,4,1 RIR0 use preferred Hack squat

leg extensions 3 2×10-15 1×15-25 2,1,3,1 RIR0

leg press 3 3×10-15 1.1.4.1 RIR0

romainian dead lifts 2 10-12, 1,1,4,1 RIR0

standing calf raises 3 12-15, 2,1,2,1 RIR0

abdominal crunch 3 15-25 2.1.3.1 RIR0 machine or body weight

Back/Arms

Workout Sets Reps Tempo Notes

Underhand single arm pull down 2 1x-8-10, 1x 10-12 RIR0

close grip seated cable row 2 10-15, 2.1.3.1 last set drop set

strict dumbell bicep curl 3 1×15-20 2×10-15 2.1.3.1 RIR0 use dumbells or cables

cable triceps push down straight bar 3 1x-15-25 2x 10-15 2.1.4.1. long rope here pin elbows back and take full stretch

Dips (chest/anterior delt focused) 2 10-15, 1.1.3.1 RIR0 use the machine dips if perferred focus on squeezing the tricep hard and taking the stretch

machine preacher bicep curl 3 2×6-12 1×12-18 1.1.3.1 RIR0

cable curls 2 10-15, 2.1.3.1 RIR0

cable overhead extension rope 2 10-15, 1.1.4.1 seated or use seated dumbell overhead press

Hey buddy,

I would be looking at starting on a little higher calories to start especially with your body weight.

Have you implemented walking outside in the nature as this can help to improve your mental health and wellbeing. Start your day with a morning walk, what is your training set up like? Do you run PPL, rest repeat?

[Robert Atherton]

I will just amending the necessary changes now thank you so much for your reply <3

[Robert Atherton]

I will do thank you so much for taking the time to reply <3

You have a base! All you can do is start it and see how progress goes. Take starting photos and do check in’s with yourself to assess progress by visuals, weight, training performance, recovery, digestion, sleep, adherence, etc and make changes as needed according to those

Form some consistency the next couple weeks then report here with feedback and photos to compare and we can help adjust accordingly

[Robert Atherton]

I will up them now thank you so much for taking the time to reply and giving your input its appreciated

I agree with Louis here, I also think you could diet on 3000+ calories, for example I am 5ft 2, female & my current training day calories are the same as your rest day..

I think if you increase the calories you will be more likely to stick to this & feel good!

My advice, don’t pull to soon.. start your diet with food as high as possible, steps & cardio as low as possible, then move from there based on visuals and average bodyweight..

[Robert Atherton]

You could always use Chat Gpt as well its free and its great for finding out the values of nutrients and macros

[Robert Atherton]

Ok ace thank you <3

Hey add3d blueberries 🫐 and raspberries can you tell me the benefits of adding these <3

Diet wise, looks ok on paper, so long as all of the foods digest well for you. I would look to maybe adding some more fruit though in the form of berries, pineapple.

Now it will just be a case of following the plan and seeing how your body reacts, monitoring the rate of fat loss and how you look in the mirror. If fat loss is slow, then you may need to drop more food straight away or aim to increase your activity. If you’re happy with the rate of loss, then keep things as they are until you stall.

Additional micronutrients and fibre.[/quote]

[Robert Atherton]

Hey add3d blueberries 🫐 and raspberries can you tell me the benefits of adding these <3

Diet wise, looks ok on paper, so long as all of the foods digest well for you. I would look to maybe adding some more fruit though in the form of berries, pineapple.

Now it will just be a case of following the plan and seeing how your body reacts, monitoring the rate of fat loss and how you look in the mirror. If fat loss is slow, then you may need to drop more food straight away or aim to increase your activity. If you’re happy with the rate of loss, then keep things as they are until you stall.

[Robert Atherton]

Hey buddy, personally for me I don’t think your eating enough food. I think you need more carbs and fats. This might not be sustainable for long periods of time and also if you start dropping calories when weight loss stalls your going to find yourself on extremely low calories. I’m sure you would still lose weight on 3000+ calories of clean food consistently then that would give you more room to play with as diet goes on.

Ok thanks bud i might add in another meal and up my protein another 40g with 100g carbs and 10g of fat thank you for taking the time to reply