Help with my g/f's diet?

[BigRed54]

Hey my g/f has been working out at my gym for about 2 months now. And she's not toneing up like i think she should be. She works out hard but i think it's in her diet is why she's not toneing like i think she should. She's 5'0" 111lbs and Gorgeous. I need help with her diet? Her workout schedule is 3 times a wk sometimes 4x. She runs for 20min then she works out for 45min then run again for 15min then abs for 15min. She takes Xenadrine also. Her goal is getting leaner in the Bikini for Spring Break.

Her diet is:
Breakfast- Smart Start cereal for breakfast w/fat free milk
Noon- she eats a turkey sandwich.
Workout @ 4:30
Post workout @ 6:00 turkey sandwich
7:00 another bowl of Smart Start cereal w/fat free milk

I think she needs more protein? I thought about her adding 2 servings of NitroTech during the day? I thought with the cereal and the slices of bread with the turkey sandwiches would be enough carbs for the day? Help me with this diet! THANX! I'm adding her pic to this. I'm new to the board so i hope i did it right and the pic is attached.

 

[diamonddiceclay]

her diet is awful-1st off-she should not eat cereal or milk if she's cutting,also no bread. 6-7 meals a day would be good-she should eat fish and chicken at least a few times a day,oatmeal once a day for carbs and cut cardio to once a day-also, no supplemental protein should be needed if she eats what I just listed

 

[BigRed54]

Thats the kind of diet I needed to hear! Thanx. Some more advise would be nice people. For some reason i can't get the picture tpo work either? Oh well.

 

[Gladiola]

I agree with diamond - diet is not very good. Looks like no where near enogh calories to support someone her weight who works out (She's getting enough calories if she were an 80 LB child, or an 80 Year Old woman!) Smart Start cereal has TONS of sugar (12 grams or something)- not good - empty calories (or the new PC nutrition term, they're not empty calories, it's simply not 'nutrient dense').

Have her get on fitday.com & track what she eats. Aim for a split, maybe 40%pro 30C 30F. All good clean carbs: oatmeal, fruit, bread maybe but only whole grain, no deli meats (they have added sugar), protein: tuna, chicken breast, fish, healthy fats, etc. Loose that cereal!

Where are her veggies??? Fresh steamed or plain frozen broccoli, cauliflower, green beans, aspargus, salads with vinegar & oil (flaxseed oil or olive oil).

----- She will probably be ADDING tons of food to her diet... so she won't feel hungry being filled up with all that fiber from veggies, whole grains, etc. but that should really help.

 

[BigRed54]

Well damn there goes my diet too! I'm dieting and i've been eating Smart Start cereal in the morning also. lol I didn't think it was that bad, I just thought it had lots more nutrients and fiber than oatmeal even though it has more sugar than oatmeal. I guess i'll go back to 2/3 cup or 3/4 of oatmeal with water in the morning.

 

[killerass]

I am about your G/F size. I am 5 ft. as well, but my weight is down around 103 and very toned. I agree with the previous posts about the diet,, definately more protein, ( I admit, I have a hard time cutting the carbs like everyone suggests) however when it comes to the exercise have her try varying the cardio she does. My work outs consist of an hour of cardio - cardio kickboxing classes 3/4 times a week, days that I don't do kickboxing I do a rotation of biking, running/fast walking, stairclimbing, swimming etc. so that my body is constantly challenged and doesn't get used to one particular routine. I also make sure and lift at least 4-5 days a week, usually more if I really want to tone up quicker. A good class if she belongs to a gym that offers it is the new "bodypump". It is an hour of resistance training and even with the workouts I do, I have noticed a significant impact just doing this class 2-3 times a week. When lifting though I make sure that I work my muscles to exhaustion so that I am pushing myself at all times. As for the Xenadrine, I take that as well and have found that it does help cut the fat quicker for me. I make sure and take some time off from it so that I don't build up a tolerance and at times I will switch up which supplements I take, the other usually being "Hydroxycut." Whether it is a mental thing or an energy booster or what, it helps me.
I can't say that my routine is the best, but it works for me!

 

[Gladiola]

A good class if she belongs to a gym that offers it is the new "bodypump". It is an hour of resistance training

I'm a Group Exercise Instructor & I teach BodyPump. If your g/f is already doing weight lifting, I HIGHLY reccomend staying away from BodyPump (if your club has Powerflex or any barbell resistance training, it's the same idea).

It is VERY light weight/hi-rep resistance training. It is great for those ladies who do nothing but cardio.. it's better than no resistance training & it also helps get them into lifting, but lifting (heavy weight, lower reps 8-12 - is much better).

Aside from all the reasons that heavy lifting is better (fast twitch muscle fibers are larger than slow twitch, so working them leads to a greater increase in lean mass) & no, an increase in lean mass doesn't mean she'll look like AH-NOLD!
But... I frequent a discussion board for aerobics instructors & I hear often of problems with joints from this class... we do about 50 - 100 reps in 5 Minutes

 

[BigRed54]

Hey Killerass, it sounds like ya'll have similiar structures and i like your idea of switching up routines. Now as far as my gym having "bodypump" or Powerflew" then no my gym doesn't have that. All they have is aerobics and kickboxing. I told her not to waste her time on them. Because those wouldn't be hard enough for her. She works out hard by doing the weights and running. I think aerobics is only for older of fat ladies. Just my personal opinion. I just signed her up on the Elite board. So she should be relying soon. Her screen name is BeachBombHottie.

 

[Gladiola]

I think aerobics is only for older of fat ladies.

Alrighty, Mister.... that is simply not true!!!! It depends on the class... but you get out of what you put into it. Trust me, you CAN get your Heart Rate up and get it up HIGH taking aerobics... you just gotta MOVE! Aerobics.. as in cardio-vascular exercise that is dancy-based, is a whole different thing than the 'sculpt/muscle conditioning' or BodyPump classes [muscular endurance training].

Personally, I can get my heart rate just as high sitting on a bike, jogging on a treadmill, or leaping about the aerobics studio, jumping on a step, etc. My club also has 2 instructors (& maybe soon a third ) who have competed in BODYBUILDING (not fitness, not figure-- BB!)

As for boxing, I don't think cardio kickboxing (tae-bo) is a great workout (standing & punching air doesn't do much for me) but wrap your hands & hit some bags and THERE is a workout! WOW! My club offers that too.. intervals of hitting & kicking heavy backs, squat jumps, sprints & lateral slides.

 

[BigRed54]

LoL... ok ok Gladiola I see your point. But i just always thought that doing 30min of running on a treadmill would burn more fat than an hour of lower heart rate aerobics training. And doing 30min of high intensity working out in the gym would be better toneing than aerobics for an hour. But I am biased i admit. Because I am a bodybuiler and I have never taking an aerobics class or any class like that. I think maybe for girls aerobis would be good do to so they can doing something new to change up their routine but i don't know about baseing their whole workout routine on it. I think it would be better basing their routines in cardio from a treadmill and lifting weights then doing aerobics for something new.