Ladies I need help on a girlie diet and workout regime

[conrad]

Hi Ladies

I have been reading a lot of the posts on here and all of you have been trainging, dieting and some competiting.

So i know this is the place to be for a little help for a good lady.

Stats she is:
24
175lbs
5 foot 5

First of all< we started doing cardio 2months ago and she was 173lbs, now she has been giving it her all for 50mins 5-6 nights per week... so i am wondering why she is getting heavier? she is gettin depressed and so am i cause she is..

Ill have to admit her diet isnt the greatest, now she doesnt eat anything like fast food, greasy food or anything alone those lines. she'll eat around 3-4times per day..

Lof fat cerial in the morn
Soup afternoon
Spuds and fish/chicken or sumit for dinner
low fat cerial again before bed.

I know its not the greatest but like her and most women i know they are under the illusion that if they eat less they get thinner but i know from experience it dosent work like that as ive been there and done that and ya need to eat correctly to loose.

So this is why i hae came here to see if anybody could recomend a sample diet for her, if ya's dont mind.

Any help/info would be greatly appreciated ladies.

All The Best

Conrad

 

[Thandie]

Hi Ladies

I have been reading a lot of the posts on here and all of you have been trainging, dieting and some competiting.

So i know this is the place to be for a little help for a good lady.

Stats she is:
24
175lbs
5 foot 5

First of all< we started doing cardio 2months ago and she was 173lbs, now she has been giving it her all for 50mins 5-6 nights per week... so i am wondering why she is getting heavier? she is gettin depressed and so am i cause she is..

Ill have to admit her diet isnt the greatest, now she doesnt eat anything like fast food, greasy food or anything alone those lines. she'll eat around 3-4times per day..

Lof fat cerial in the morn
Soup afternoon
Spuds and fish/chicken or sumit for dinner
low fat cerial again before bed.

I know its not the greatest but like her and most women i know they are under the illusion that if they eat less they get thinner but i know from experience it dosent work like that as ive been there and done that and ya need to eat correctly to loose.

So this is why i hae came here to see if anybody could recomend a sample diet for her, if ya's dont mind.

Any help/info would be greatly appreciated ladies.

All The Best

Conrad

First of all she's not getting enough food as food is fuel and will help burns calories.

She needs about 5 meals per day consisting of whole foods, not fat free foods because that usually have preservatives.

Example:
#1. 1/2 cup of oatmeat (uncooked)
3 eggwhites.

#2. Protein drink

#3. Grilled chicken with a salad or 1/2 cup of brow rice

#4. Chicken/turkey/tuna fish or fish with sweet potato and vegetables.

#5. Fish and vegetables.

Drink lots of water and get rid of any carbonated drinks, regular or sugar free.

Lift weights 3 times a week and cardio 3 times per week. Doing cardio 6 times a week is too much, especially when she's not eating enough food.
She can also log her food at CalorieKing - Diet and weight loss. Calorie Counter and more in order to keep a count on what she's eating. Guessing never works.
Hope that helps..

 

[conrad]

thandie

I appreciate the info that you have provided me, ill print this out and give it to her as she NEVER listens to me when it cums too food or eating regimes.

WHat kind of protein drink would you recommend?

she has never been much of a weight person although i do weights and i find it helps with the overall weight/fat loss.

I sort of know what to do, but i need to get as much advice as possible on board and present it to her and maybe she'll eventualy listen

Thanks again

All The Best

Conrad

 

[SpyWizard]

^^^^

yep her body is in starvation mode for sure.

 

[conrad]

^^^^
thanks, much appriceated

 

[conrad]

from that stats i gave on my first post

would 1608 KCALS seems correct for BMR?

conrad

 

[superqt4u2nv]

Hi Ladies

I have been reading a lot of the posts on here and all of you have been trainging, dieting and some competiting.

So i know this is the place to be for a little help for a good lady.

Stats she is:
24
175lbs
5 foot 5

First of all< we started doing cardio 2months ago and she was 173lbs, now she has been giving it her all for 50mins 5-6 nights per week... so i am wondering why she is getting heavier? she is gettin depressed and so am i cause she is..

Ill have to admit her diet isnt the greatest, now she doesnt eat anything like fast food, greasy food or anything alone those lines. she'll eat around 3-4times per day..

Lof fat cerial in the morn
Soup afternoon
Spuds and fish/chicken or sumit for dinner
low fat cerial again before bed.

I know its not the greatest but like her and most women i know they are under the illusion that if they eat less they get thinner but i know from experience it dosent work like that as ive been there and done that and ya need to eat correctly to loose.

So this is why i hae came here to see if anybody could recomend a sample diet for her, if ya's dont mind.

Any help/info would be greatly appreciated ladies.

All The Best

Conrad

No weights and not enough protein or food looks like her biggest problems. She needs to be eating 5-6 times a day. There are many many diffrent approaches to diet the simplest thing to do when people are starting out is 40:30:30 protein:carbs:fat calories at 10-12 x time LBM.

Best choice foods are yams, brown rice, oatmeal, lean beef, chicken or turkey breast, most any fish, omega eggs, egg whites, skim milk, tons of green vegatables, green apples, blueberries, strawberries, almonds, walnuts, ANPB

This is what her diet should look like IMO

Breakfast
1/4 cup oats
1 cup egg whites
(blend them together)
cook them with a bit of pam in a pan drop about 10 blue berries in yummy pancakes.

Snack
20 almonds

Lunch
6 oz of chicken of fish
2 cups spinach with 1tsp olive oil and couple dashes of balsamic vinager

Snack
1 tbsp ANPB
on some celery sticks

Pre work out
1/2 green apple with a protien shake

Post worout out
1/2 green apple with a protien shake

Dinner (1 hour ish after the post work out)
6 oz chicken or fish or 4 oz lean beef
1-2 cups most any green veggy

Snack
20 almonds or ANPB with celery

Get her lifting weights start her out on a 3 day split
Monday
Chest, shoulders, tries
Tuesday
40 minutes cardio in the AM
Wednesday
Back, Biceps
Thursday
40 mintues cardio in the AM
Friday
Legs
Saturday
40 minutes cardio in the AM

 

[Thandie]

thandie

I appreciate the info that you have provided me, ill print this out and give it to her as she NEVER listens to me when it cums too food or eating regimes.

WHat kind of protein drink would you recommend?

she has never been much of a weight person although i do weights and i find it helps with the overall weight/fat loss.

I sort of know what to do, but i need to get as much advice as possible on board and present it to her and maybe she'll eventualy listen

Thanks again

All The Best

Conrad

I happen to like Lean Body for her by Labrada. If not she can get a protein drink that is not too high in carbs since she'll be having her carbs in food ans low if fat for the same reason.
This one happens to taste good..

 

[Thandie]

from that stats i gave on my first post

would 1608 KCALS seems correct for BMR?

conrad

That depends on how tall she is. I'm 5'6" and have about 1500 calories. However,I've been putting on weight sligly for my next comp. That means that at some point I'll bring my calories slightly in order to maintain. I have 130g protein, 175-200g carbs and 30g fat..