Ladies i need some help please

[MrMuscle]

A female friend of mine needs some help with her diet. And i figures this is the best place to get it. She is 167cm tall and 65kg. This is the diet she is planning:

Meal 1: Oatmeal 50 gr, 25 gr proteinpowder
Meal 2: ca. 100 gr cottage cheese, 125 gr diet-yoghurt
Meal 3: 50 gr brown rice/pasta, 100 gr tuna, vegetables
Meal 4: 20 gr proteinpowder, 1 piece of fruit
Meal 5: 50 gr brown rice/pasta, 100 gr tuna, vegetables
Meal 6: 20 gr proteinpowder, 1 piece of fruit

Total:
Proteins: 136,67g
Carbohydrates: 174,55g
Fat : 22,62g
Calories: 1448,46

Procentage:
Proteins: 38%
Carbohydrates: 48%
Fat: 14%

Im still waiting on her measurments and so on.

She lifts weights Monday/wednsday/friday before breakfast.
And cardio Tuesday/wednsday/thursday before breakfast.

Comments and suggestion would be highly appriciated.

 

[MrMuscle]

Basically she says she wants to loose 5-15 kgs, but also want to gain some muscles, so i guess "to tone" is the best way of putting it.

 

[MrMuscle]

Yeah, everybody is in such a hurry these days, they want it all at once

I dont know her bodyfat% and i doubt i will be able to get it. I told her i want a picture, just to see how its "hanging"..litturally, but i do not think she is in that bad shape.

She is 21 btw

 

[MrMuscle]

yeah i was thinking the same. But its not like she is eating a truckload of anything. Being used to my own diet, wich contains alot more of everything, i dont really know what is the right amount for a person that size.

Im still waiting on data on her training split.

 

[Gladiola]

As far as being able to 'tone up' (simultaneous lose of bf & gain of muscle) - it's definitely possible, even likely, if she was eating a crap diet before. I know I can lose bf & gain strength at the same time just cleaning up my diet & getting out sugars & processed foods - even if I stuff my face with 1,900 cals a day & do very little cardio. What she has *been* eating will make a diff.

 

[Robert Jan]

you call 1900 stuffing?
wow. I need to eat 3700 or so before i gain anything...

nice huh bein a teen

 

[NorwayFitness]

Hey Mr. M !!

If you want to I could pm you my diet and she can see if she likes it ????
BTW I think she should up her calories a bit...It sounds a bit low...


NF

 

[MrMuscle]

Ok here are her measurments:

Arms: 29 cm = 11,4 inches
Waist: 80 cm = 31,5 inches
Hips: 106 cm = 41,7
Tighs: 60 cm = 23,6
Calves: 37 cm = 14,6
Weight: 67 kg = 147 pounds
Height: 167 cm = 5'5 feet

She says her body is shaped like a pear. They took a bodyfat test on her on her gym. They used one of those crappy hand held thingies. And it showed 23%

Her training scheduel:

Monday: Upper body
Chest: Benchpress, flyes
Shoulders: Seated shoulderpress, lat raises
Back: Dumbbell rows, hyperextensions
Triceps: Seated overhead presses, dibs
Biceps: Seated bicep curls
Abs

Wednesday: Legs
Hamstring: Lunges, freestyle kickbacks
Quads: Squats, freestyle side raises
Calves: calf raises, single fot calf raise
Abs

Friday: Upper body
Same as monday

The next weeks she does lower body twice and upper body once..and she switches like that.

Cardio
Tuesday: 20 min biking
Thursday: 20 min biking
Saturday: 20 min biking

So what do you think?

Oh and NF send me that diet, id appriciate it.

 

[Pink Space Biscuit]

Sounds like she's following the body for life plan both in food and exercise to a tee. Except their main focus is that you don't need to count food weights, just your palm and fist. I remember that cottage cheese, yogurt mixture meal from the book though.

 

[MrMuscle]

Hmm, she did mention some stuf about a fist sized serving of this and that..i'll ask her.