Losing fat without compromising strength

Question about my wife and fat loss.
She is a highland athlete that just got started last year. She competed in 2 competitions and took first so she is pretty good for a newbie and she should be cause she was trained by Doug Ballard not to mention she is pretty strong. 
The question is.
How does she lose some fat and not lose any strength gains?
Here is a little bit about her:
She will be 40 years old in September this year and she has had 5 Children.
She is 5' 8" and weighs 250 pounds.
We have been doing the Texas Method workout for 5 weeks and we are
getting ready to start the Matt Vincent speed power preseason cycle.

Her lifts
squat 235 x 1
bench 155 x 2
push press 135 x 1
dead lift 260 x 1
power clean 120 x 1

We understand the benefit of mass when throwing but she would like to thin out some
and become more athletic.

Any advise would be very helpful whether it pertains to diet or exercise.
Thanks

Truth is she eats better than almost anyone I know.
No white bread
No white crackers
very little white pasta
very little candy/cakes/or chips
She usually has a whey protien shake in the morning
snacks on nuts threw the day and has a small lunch.
Dinner and weekends she eats more but not gorging at all.
and a protein shake before bed
She was anorexic and fought bulimia when she was a teen 

probably depends upon how much weight and how fast she wants to lose it (dropped nearly 50lbs my self in the last 2.5 months- definitely probably too fast by most standards but I've maintained decent strength levels- It's inevitable to lose some degree of strength/muscle with that much weight loss- enjoyed a good book by Clarence Bass- challenge yourself at any age- he's been doing the lean thing for about 45 years and is now in his mid 70's and still kicking butt- plus he lives here in town with me (plan on getting a consultation with him fairly soon)- I tend to disagree with the long drawn out cardio stuff- better to do real hi intensity interval stuff- keep hitting big muscle groups for lifting- squating, deads etc.., diet will be the biggest factor for sure- get up every morning and swing a heavy kettle bell a bunch of times- definitely feels like you've run some sprints at the end- Tabata stuff is also pretty effective- at least in my case

+1 fast hard lifting circuits 30 mins go like hell. rep ranges 8-12 - vary speed of movement and weights.

That's about exactly right Craig.  I see some muscle now.  Just based calories off of BMR and then didn't go completely carb free but monitored how many and WHEN I ate them.  2 days per week of a box squat (hurts knees to do regular squats), deads, bench press at only 225lbs.  10 sets x 3 reps each exercise in a rotation with just about no rest between sets...1 minute if needed.  2 to 3 different days of 30 minutes on my elliptical machine in my garage gym.  Any carbs were done in pre and post workout meals.  Raised insulin once per day and kept it at normal levels the rest of the 24hour period.  I am done losing now.  Maintaining is the goal now.  Like I said, I was not trying to gain huge number in the weight room anymore but not everyone is looking to lose as much as I was trying to do.  But it is a good plan for anyone I think even if you want to lose some percentage points on body fat and move better and feel better.

wsciscoe wrote: Truth is she eats better than almost anyone I know. No white bread No white crackers very little white pasta very little candy/cakes/or chips She usually has a whey protien shake in the morning snacks on nuts threw the day and has a small lunch. Dinner and weekends she eats more but not gorging at all. and a protein shake before bed She was anorexic and fought bulimia when she was a teen

jsully wrote: based on this, she's eating way too few calories, which can have the opposite effect on her metabo..   just a thought

I generally hate that thought. 

Dear everyone trying to gain or lose weight,

COUNT CALORIES.  How the F can you make adjustments to your eating if you don't have a grasp on what your actual consumption is?  Glenn post some actual numbers of what she's eating and the feed back you receive will be much more valuable. 

john gallagher wrote: Well, here is exactly how I know I didn't lose any strength since starting wt/fat loss program.  It is called 'testing' lifts.  I didn't say I even started at my maxes when I was still training and competing.  That is what is meant by "since starting the fat loss program". When one retires, they most of the time don't train quite as much at when they threw so I can't compare my lifts from 2006 to when I began losing wt/fat.  I can compare my strength from when I began losing wt/fat to now.  Anything else that was hard to decipher from my post?

C. Smith wrote: Dear everyone trying to gain or lose weight, COUNT CALORIES.  How the F can you make adjustments to your eating if you don't have a grasp on what your actual consumption is?  Glenn post some actual numbers of what she's eating and the feed back you receive will be much more valuable.

jsully wrote: [QUOTE=john gallagher]  With that said, I think it's relatively easy to drop weight and keep muscle

riotboo wrote: Eh. She has a good bit fat to lose at this point. Strength/muscle loss shouldn't be an issue for awhile. Cowgirl up, sweetheart. A woman in her 40's.

riotboo wrote: That was adressed to the op's wife, not you.

http://picasaweb.google.com/109340388015301766056/DropBox?authkey=Gv1sRgCLGvzN2ya6jYw#5839094072878452210
here is a couple pics of her this may help
The one in her kilt is last Sept
The dead lift is 1 week ago
she holds her fat on her mid section and back


Edited by wsciscoe - 1/31/13 at 9:32am

Fat is not strong. Strong is strong.

Fat does not help you throw far. It does not make you move faster, or better.
Strength and fluid movement help you throw farther.

There is no need to be ripped, but there is no need to be fat either.

She should eat to drop fat and train to get strong.

I am quite certain she does not need to be 220+ to succeed in HG. 

Jeff Ingram wrote: Fat is not strong. Strong is strong. Fat does not help you throw far. It does not make you move faster, or better. Strength and fluid movement help you throw farther. I am quite certain she does not need to be 220+ to succeed in HG.

+1million

Jeff Ingram wrote: Fat is not strong. Strong is strong. Fat does not help you throw far. It does not make you move faster, or better. Strength and fluid movement help you throw farther. There is no need to be ripped, but there is no need to be fat either. She should eat to drop fat and train to get strong. I am quite certain she does not need to be 220+ to succeed in HG.