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Need The Best Meal Plan Please!(diet)

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4BADASS

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Enough is enough!

My girlfriend eats like crap..

All she eats is fruit and vegies.. And does a hour and a half a cardio a day..
She weighs about 110 at 5'7..
she wants to change her diet and eat properly if i can get a diet plan.

Can you nice ladies help me out and post some good protien meal plans or diets.

She wants a shape of a model not a bodybuilder so it cant be 20z raw steak with rice..lol

Also , i think its called the female pouch, she really wants to lose it.

Help ..and Thanks.
 
can you post a plan so i can print it off and give it to her?

Or a site where i can get one?

Im sure there must be alot of girls on this site with the same weight and hight or close to it , with the same goals..

Please post a meal plan deit plan PLEASE..
 
You might get a copy of the "Body for Life" book by Bill Phillips for her. It lays out food plans but isn't so restricted that people freak out when they see how flexible a good diet can be. It also lays out some good training basics.

And like I said on your other thread -- read the stickies regarding the myths about women lifting. If she wants to look like a "model" she's still stuck in the mindset that boney thin is beautiful. How about she looks like herself at a healthy weight. It still sounds like she's terribly underweight. If she starts lifting, of course she's going to see a little bit of shape showign up in her arms, etc. but just because she touched a free weight does not mean she will look like a bodybuilder. She doesn't even need to worry about that. She doesnt' have enough testosterone in her body to do that and if she hasn't even added protein to her diet, she has nothing to build muscle with anyway.

You can supply all the diet & training plans you want, but if she 1) doesnt' want to change or 2) doesn't understand about basic nutrition & training, it aint' gonna get her anywhere. I would recommend the Body for Life book as a good place to start -- it has good basic information in there for her to start with.

BTW, if she chooses to remain a vegan, I would highly recommend finding a good dietician who can help suggest some good protein sources for her.
 
Ah yes, the "female pouch". I see this on most of the cardio junkies at my gym. There's this one lady I call spiderwoman. Her arms and legs are so thin you can barely see them, but right in the middle she has a pouch - built just like a spider.

Excessive cardio combined with insufficient calories and nutrients puts the body in stress mode, causing an excess production of the stress hormone cortisol. High levels of cortisol can correspond with extra fat in the abdominal area. When the body is in stress mode, it will do all it can to shed muscle and hold on to fat and convert a higher proportion of calories eaten into fat.

I agree with the Body for Life book recommendation. Even if she doesn't follow it exactly, the principles are sound. Eating several small meals a day and always having some protein with the carbs worked wonders for my body and my energy level.
 
I dont understand??
I ask for a meal plan and you tell me to get a book?

Can i just have 1 of your meal plans?

There must be a hundred bikini and fitness models on this site and knowbody can give me a Diet plan for my girlfriend?

I dont know how many pages that book has but I know the meal plan wont be more then 2 pages..

Which one do thnk shes going to read?
 
4BADASS said:
I dont understand??
I ask for a meal plan and you tell me to get a book?

Can i just have 1 of your meal plans?

There must be a hundred bikini and fitness models on this site and knowbody can give me a Diet plan for my girlfriend?

I dont know how many pages that book has but I know the meal plan wont be more then 2 pages..

Which one do thnk shes going to read?
Click to expand...

Try searching on here...because with that attitude you probably aren't going to get very much help.
 
try the diet board

I can tell you right now that with all carbs and cardio, she will not lose that "pouch"

she needs some weight training and protein...

and no..she will not get "big manly muscles" from doing weights
 
4BADASS said:
I dont understand??
I ask for a meal plan and you tell me to get a book?

Can i just have 1 of your meal plans?

There must be a hundred bikini and fitness models on this site and knowbody can give me a Diet plan for my girlfriend?

I dont know how many pages that book has but I know the meal plan wont be more then 2 pages..

Which one do thnk shes going to read?
Click to expand...

It's hard to discern the "tone" of your message, but it feels a tad sarcastic. I was just trying to help. I do not have a meal plan, and if I did, it would not suit a vegetarian as you said she was.

I eat small portions of just about anything I want as long as I follow the protein w/ carb rule. I never eat carbs by themselves. My nutrient breakdown is approx 50% carb/30% pro/20% fat. The proteins I eat are mostly lean meats such as chicken breast, tuna, lean beef. The carbs are mostly low glycemic complex carbs like brown rice, sweet potato, beans, oatmeal. The fats are mostly "healthy fats" like flaxseed, olive oil, avocado. I eat fruit sometimes and unlimited green vegetables like spinach and broccoli. If I want pizza, cookies, or whatever, I eat it, but only after I've eaten the clean food.

Everyone on here does something different. If you get someone's meal plan, there'll still be some experimentation, because every body is different in regards to nutrient/calorie requirement based on body composition, activity level, goals, etc.

The book was recommended because it's a good all-around starting point covering nutrition basics that can be applied to any meal plan. It covers basic training principles with a healthy dose of interesting "success stories". Most public libraries have it.
 
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I have to reiterate again -- there are no quick fixes w/o some education. YOU can't make her follow a meal plan, and not every meal plan is the exact answer for every person. If she doesnt' believe in and understand what she's doing, then she probably won't do it. In that case, just get the 48 Hr Hollywood Diet -- just chug the 2 bottles of stuff and sit back and watch the pounds melt off. Fitness is a LIFESTYLE not a quick diet that you just follow and end up w/ the tight fitness girl body. It takes time for a body to adjust to a diet and frankly one of teh biggest problems people have adapting to any diet that is going to be recommended here is the fact that several small meals are better than 2-3 big ones. Just getting past that "denial" is hard if they don't understand why. And most any meal plan you get find suggested are going to contain protein at every meal -- if she's vegan, she's going to have to either suck it up and start eating meat or get some good substitutes for those protein sources. If she just starts pounding steak she's probably going to go through some painful adjustments in her digestive system too.

Get HER to invest some time in the project. There are no quick fixes. If that's what you and she are looking for, then she's just going to end up trying something for a few weeks, get frustrated, stop, blow up and become more frustrated. She needs to learn how the diet & exercise combo works - the body wants to be efficient but if you don't feed it & train it right, it ain't gonna work. If you don't follow a method that makes sense and has room for making adjustment & adaption, then its a lost cause.

And take a chill pill - if you don't like the recommendations in this thread, spend some time searching and learning like the rest of us.
 
Ok...this is BAD!


I didnt say anything sarcastic?

Whats the matter with you?
Take a chill Pill????? Im not even mad.

I was being serious when i said a 100 fitness and bikini models go through this site.
If you guys take that as being mean or sarcastic, oh well.
You took it the wronnnnnggg way and you need to relax or take a chill pill..

Thanks for the book...I will get it for her..
 
As I was posting the boards went down :rolleyes:

1. If she's a veggie girl- search for MS and SteelWeaver

2. No diet works the same in two different bodies

3. Search and you WILL find some guidelines even amounts but they must be tailored to an individual

good luck in helping your girl.... :idea: try to get her here she could learn something


kel :)
 
It is almost impossible for us to give her a meal plan that will work unless we know what her training is like - that is like asking a chair to stand on one leg. As it is now she is doing waaaaaay too much cardio and not eating nearly enough. In order to get toned she is going to have to add some lean mass and in order to do that she is going to have to eat and lift hard until she gets it where she wants it and then go to a maintenace plan. I am going to link a couple of threads that have talked about this at length
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=114289&perpage=20&pagenumber=1
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=64969&highlight=introduction

The Body For Life book give a great explanation of nutrition and how to put it together, it will help her see why what she is doing isn't working. As far as the training and the cardio I think there are better ways to skin that cat but it can get someone headed on the right path.

I will also tell you that until SHE sees that what she is doing isn't working and SHE wants to change it you are wasting your breath.
 
Hey badass. Sorry if you feel frustrated - I understand wanting to post a question and get a quick easy answer, but the problem with that is that, when it comes to dramatically altering the shapes of our bodies through exercise and nutritional manipulation, there really are no easy answers. Lots of "bikini models" as you put it, probably DO go through this site, but that doesn't mean that their diet is the optimal one for your girl.

The process of changing eating patterns is a long and sometimes difficult one. If her eating habits are as bad now as you suggest, then any plan that the more "nutritionally advanced" ladies here (for want of a better term) can give you, will be basically inedible and impossible for your girl to cope with, mentally and physically. She will give up, orworse, not even start. To go from purely fruits and veggies to 6 carefully planned and prepared meals a day consisting basically of chicken or egg whites and oatmeal and yams, with broccoli, is a HUGE, and I would say, impossible, jump.

Why don't you get her to come here and read the stickies, read through old posts on diet and training, post what she's eating, and THEN we can start helping her make small, incremental, but significant alterations to her nutritional intake? That way, the changes can slowly become a fixed part of her LIFESTYLE, rather than a temporary quick fix.

IS she actually vegetarian?
 
Okay, too many people here are saying that if she's a vegetarian she can't get protein unless she changes her beliefs and starts eating meat. That is bullshit. I am so tired of hearing that from people. If she's vegan it will be tougher to do, but its still very possible. Ask Ceebs, who is vegan and in great shape!
Assuming that she is not vegan, then foods like nonfat cottage cheese, egg whites, tuna, salmon, and whey protein powder will be wonderful for meeting protein needs.
If she is vegan, then she ought to look into alternative sources like soy isolate protein powder, tofu, soy milk, nuts, seeds, natural peanut butter, beans, legumes, etc. Again, I'm sure that MS and Ceebs will have more recommendations for alternative protein sources.
 
VLC - I don't think anybody here is saying that...we are all well aware of Ceebs and MS. I think they are just trying to clarify if she is in fact vegan as it will take more effort on her part to get the necessary amount of protein. If she is vegan as part of her belief system then cool but if she simply doesn't eat meat because she thinks it will make her fat then that is a whole different thing.
 
Also, since you keep asking for a diet plan, here's a sample of the sort of food I eat in a day. Its not perfect, but it is a start.

.5 cup oatmeal with 1 scoop triple threat 360 protein powder (20g protein)
1 tbsp flax oil
multivitamin

1 cup nonfat cottage cheese
salad: dark green lettuce, spinach leaves, peppers, mushrooms, carrots, tomatoes, cabbage
apple

fiber one cereal with soy milk

2 scoops protein powder (40g protein) after workout with glutamine and creatine

6 oz of tuna or salmon with 1 or 2 tbsp of low cal mayonnaise (15 calories per tbsp)
1 yam
 
Sorry then, Temple. If she thinks meat will make her fat, then yes she's misinformed about it. However, not eating meat is not something that needs to be "corrected," even if she's avoiding it for the wrong reasons.
 
VLC, I don't think anyone said she HAS to start eating meat - like Temple said, we're just trying to clarify in order to help better - there are even bigger challenges to changing a nutritional lifestyle when one has dietary restrictions. As you know, I am veggie, too. And I don't eat any fish or seafood - ovo-lacto-vegetarian. This is also a very possible and viable BB nutritional lifestyle.
 
VegieLiftchick...


I was reading your meal plan,

How long have you been on it and what do you look like?

Your stats?
 
Hey Bad - didn't mean to sound short, but jeez - your girl has some serious things to understand about the basics if you want to provide some new regimens for her. She's going to have to go thru the same education process that most of us here did. It doesn't happen over night and if she isn't interested, it won't work. So you have to be patient and you are getting the best advice you are going to get from these girls. You can't expect quick, perfect answers like that so I felt that you weren't even takign the time to read what I wrote a number of times - the same advice was repeated in most of these posts as well.

There's tons of info here, so look, read and listen and you will get some of the best around. Good luck.
 
First of all tell your girl doing all that cardio is really a WASTE of her time...especially when she is eating like that!! Does she do weight training??? She NEEDS PROTEIN..doesnt matter if she wants to be a bodybuilder or just have good shape...you need it..she will NOT get huge or develop these large muscles..she does NOT have the hormones to do so...she needs to eat 6 times a day...drink tons of water..stay away from so many fruits...and watch the veggies..things like peas and corn are not the best choices...GET YOUR GIRL ON THIS BOARD!!! It will help her a lot...she can eat fish, lean red meat, turkey breasts, egg whites, chicken, tuna, cottage cheese etc...complex carbs...veggies, oats, yams, rice and so on..it takes time..consistency and hard training..endless cardio is never going to get her any where...will only take time out of her day..she is really shooting herself in the foot with this type of lifestyle.
 
Bad,
I haven't been eating like that for very long. I just started eating "clean." I've been trying to change my diet progressively towards the sample one I posted. What I posted is a very good day. I'm still trying to wean myself off the cookies! :)
 
Bad -
The diet posted in this link is IMO the ideal. If you will notice it is primarily whole foods, no processed foods such as cereal, white bread, minimal use of shakes. It can be manipulated as need to get the results that you want. The woman who does this is a very respected member of this board and someone who knows how to get her body to do what she wants it to do.

http://home.swbell.net/arkaynen/cutting.htm
 
Veggielifterchick...



How do you look on a diet like that?

whats your stats?


Thanks to everybody for there input...
Wish us luck..she did say she was going to start adding protien to her diet and start lifting wieghts once a week for now, but 6 meals a day wont happen ..
She works..lol

Im on holidays and I cant even get 6 meals a day..lol
 
Bad,
Everyone has time commitments, like work, or school, or taking care of a household. Fitness is a lifestyle choice, not a quick fix. If you or your gf are unwilling to accept that, none of this will work. The sample diet I posted is not a quick fix fad diet. I didn't lose 10 pounds overnight on it, nor did I gain 10 pounds on it.
I don't have a bikini model's body. I am not now, nor have I ever been, 5'7'' and 110 pounds. I understand your curioisity, but I think its inappropriate for you to demand my particular stats. If your gf eats what I do, she's not going to look like me on that diet. She's going to be herself on that diet. I'm working toward health, and if that's what you want, then it will be useful to you.
 
VeggieLifterchick...


This is the internet ..I didnt ask for you to post a pic of yourself?

How sensitive can you be?

Sorry if thats such a bad thing to ask you, but the point is if your meal plan is working.

Shes 5'6 110 pounds, I dont think she wants to be 150 pounds or 90 pounds.
I just wanted to know what your meal plan is doing for you.

And to take it so hard as to say I'm fORCING...
Why would you say that? Because I asked for your stats? Ill say it again she s 5'6 110 pounds , shes not far from being a bikini model. If she is making it harder on herself by not eating and running her ass off for hours on end , Im going to help and she wants my help.
You should relax and keep your smart ass comments to yourself.
 
Bad -

I think we understand that you want some details about how these things are working, but what we are trying to say is that a diet or a training schedule isn't an exact thing - its hard to post exactly every detail of a diet and they change often. Most diets posted are a basis and leave room for adjustment or change to fit a particular day's schedule. I also dont' know if you want to get your gf on the boards or not but generally if she doesnt' do it for herself, does her own research and asks her own questions, its much harder. As I said, its an education and adjustment of basic rules to fit your (her) lifestyle and preferences. It doesnt' happen overnight and even a good trainer/dietician will not be able to provide an exact diet without "looking" at her - does she tend to gain weight in her hips or her stomach? Is she lacking something in her diet that is making her skin dry out, is she sensitive to certain foods, is she taking any supplements? We can provide some basics here, but can't give everything -- you and she need to take some initiatives now. THAT is why I initially recommended the Body for Life book -- it provides about 95% of what you are asking by providing the basics as well as the options to adjust it to what you need.
 
4BAD,

Your first post stated that she is 5'7" 110lbs. Now she has lost an inch?

I believe VLC stated that she felt your asking for her stats was inappropriate. If she does not want to post her stats, that is her business not yours. Besides, she said she had not been on the "diet" very long and she was also kind enough to post a sample of her eating plan. At least have the decency to thank her for that!

As for the original ? of this thread, you really should get your girl on here and let her decide what she wants and needs. All we have to go on is your info, which is not very much. The ladies here always like to help but with this much estrogen floating around, a sarcastic poster such as yourself is likely to get eaten alive!

:p
 
I had to correct her hieght a inch..

But whats a inch any ways?


And for VeggieLifterchick,

I dont care if she post her stats , I just asked..
I didnt demand anything...
So ladies com down.

I'm starting think that My Girlfriend has it good with her stats and should keep doing the same rutine.

I only asked for the stats because , how am going to take advice from some one thats out of shape and fat?

Thats like asking advice from a dentist with rotten teeth or a lawyer thats in jail. lol
 
4BADASS said:
Thats like asking advice from a dentist with rotten teeth or a lawyer thats in jail. lol
Click to expand...

:lmao:

Funny you should say that.

One of the TOP crimmal lawyers in Suffolk County killed a Doctor (ran him over) lost everything - his house and now ex-wife included and within a relatively short time turned his life around and married a Judge to boot.

So I guess you may be able to learn something from someone that has been totally fit and in shape and a big fat lardo that's not trying to get back into shape.

That said.

DON'T BE SO JUDGEMENTAL.

5'6" AND 110 - THAT'S NO BIKINI MODEL
THAT'S THE KATE MOSS WANNA BE POSTER GIRL!

:D
 
LOL at Temple.

I can't really help at this stage. Until your girlfriend is ready to reduce her cardio and pick up some weights, the diets that myself and most of the women on this board eat will not help reshape her body. There's a huge difference between looking like a fitness model and being anorexic looking. Fitness models look the way they do because of training, genetics AND diet. Without all 3 her results will be abysmal IMHO. Besides, I'm 2 inches shorter than your girlfriend and around 55 lbs heavier, so she prolly couldn't eat what I eat even if she wanted to!
 
velvett said:


:lmao:

Funny you should say that.

One of the TOP crimmal lawyers in Suffolk County killed a Doctor (ran him over) lost everything - his house and now ex-wife included and within a relatively short time turned his life around and married a Judge to boot.

So I guess you may be able to learn something from someone that has been totally fit and in shape and a big fat lardo that's not trying to get back into shape.

That said.

DON'T BE SO JUDGEMENTAL.

5'6" AND 110 - THAT'S NO BIKINI MODEL
THAT'S THE KATE MOSS WANNA BE POSTER GIRL!

:D
Click to expand...

You might be surprised in how many girls want to look like Kate Moss.
And that is the body she has and likes.
Do you think kate Moss lifts wieghts? Personally the Kate Moss look , is fine on some girls. I was just on her site and I WOULD GIVE IT TO HER. Some of her pics looked Good.

Kate Moss does model in BIKINI s and a world wide super model.
 
The current Kate Moss carries more weight now than she did back in the 90's when she launched the "waif look". She's not a waif anymore, just looks normal. (Of course those cheekbones are well above average!)

Compared to the freaky skinny heroin addict-looking models to come out since, I think for women to want a body like Kate Moss instead is healthier and more realistic. My personal tastes prefer a more muscular look, but each to her own.

http://www.adoredcelebrities.com/kate/images/11.jpg
 
Last edited:
4BADASS said:


You might be surprised in how many girls want to look like Kate Moss.
And that is the body she has and likes.
Do you think kate Moss lifts wieghts? Personally the Kate Moss look , is fine on some girls. I was just on her site and I WOULD GIVE IT TO HER. Some of her pics looked Good.

Kate Moss does model in BIKINI s and a world wide super model.
Click to expand...


OK

I can respect that.

Then why the hell did you start this thread?
 
velvett said:



OK

I can respect that.

Then why the hell did you start this thread?
Click to expand...

I cant believe your a mod...
You sound like a fat frustrated little girl......

READ THE FIRST POST..
ITS ABOUT A MEAL PLAN OR A GOOD PROTIEN DIET,
NOT A KATE MOSS DISCUSTION.
WHO CARES ABOUT KATE MOSS

I posted it because im tired of watcher her we eat like shit and so is she.
 
4BADASS said:


I cant believe your a mod...
You sound like a fat frustrated little girl......

READ THE FIRST POST..
ITS ABOUT A MEAL PLAN OR A GOOD PROTIEN DIET,
NOT A KATE MOSS DISCUSTION.
WHO CARES ABOUT KATE MOSS

I posted it because im tired of watcher her we eat like shit and so is she.
Click to expand...

:lmao: :lmao:

Darlin' - how many people have already told you that YOU can not change your girlfriend. If your girlfriend wants to change she will have to find her own way to do so. You can't make her change - you may be able to guide her but from how it sounds from your other posts she DOES NOT AGREE with your point of view.

If your girlfriend wants to look like a runway model THAT's her own business - let her do what she wants. At 5'7" or 5'6" and 110 pounds she's pretty slender - I'd be curious to see her body fat percentage.

Look at the photos of Smalls - she has about the same stats.

Frankly - I read your posts and clearly you just don't get it. Have your girlfriend log on and take some notes and have her decide for herself who and what she wants to be.

Besides - if she is sooooooooooo tired of watching herself eat like shit why hasn't she already made the deision to change her lifestyle?

Or perhaps what SHE wants is not what YOU want therefore what she wants is not good enough.
 
4BAD :: if you haven't done so already, i would still purchase the Body for Life" book by Bill Phillips. he is a personal trainer to super models and stars, and your GF would probably enjoy reading it.

i prefer to get my advice from the boards here, but i see his name pop up in fashion mags all the time, and his plan seems way more healthy than most of the fad diets.
 
Mr Badass

My Goodness you are a Badass with your fat comment directed to a Mod that was trying to help you.....What's up with that? Ewwwww
 
Re: Mr Badass

CrystalChick said:
My Goodness you are a Badass with your fat comment directed to a Mod that was trying to help you.....What's up with that? Ewwwww
Click to expand...

Calling anybody a kate Moss wanna be isnt helping....

And
saying that Im trying to change her into something she doesnt want to be in not helping.

IF SHES A MOD SHE SHOULD READ THE FIRST POST AT THE BEGINING OF THE THREAD.

ALL WE WANTED WAS A MEAL PLAN OR A PROTIEN DIET ....

just to get some ideas.
and she did buy the book body for life.
Thank You
 
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