New diet and cardio routine

[goin on 4T]

This is for my GF.
Her stats are 5'6" approx 145-150 (she wont tell me)
Her body fat is approx 30%

She has been working out on and off for the last 10-12 years of her life.
Her goals are to loose BF and get lean about 18% BF.
She is really working hard to get into great shape and was given this diet. What are you comments and/or thoughts?

Meal #1
2 whole eggs with 1 piece of whole wheat toast with 1 tbs. peanut butter or 4oz turkey with ½ cup cottage cheese
or 2 eggs with ham and cheese and veggie omelet
or ½ whole wheat English muffin with 1 tbs. peanut butter and a boiled egg

Meal#2 (Post-workout, if you work out in the morning, otherwise, mid-morning.)
30 grams of protein powder with 10grams L-Glutamine mix with water(Snack if needed: ¼ raw, unsalted almonds or 1 string cheese or edamame or hummus with veggies)

Meal #3
4-5oz chicken/tuna/turkey/lean beef with green veggies unlimited
or 1 cup cottage cheese with a raw tomato and ½ an avocado
Meal #4 (Post-workout, if you work out in the afternoon, otherwise, mid-afternoon.)
30 grams protein powder with 10 grams L-Glutamine Snack if needed: ¼ raw, unsalted almonds or 1 string cheese or edamame or hummus with veggies)

Meal #5
4-5oz chicken/fish/turkey with green veggies unlimited
or taco salad (no chips, cheese or sour cream, use salsa for dressing, add black beans) or
3 egg omlette with ham/turkey and veggies

Notes:
Drink 3+ liters of water a day, coffee (use half and half) and ice tea are fine, but no sweeteners.
2 glasses of wine max for the week (red is better) NO OTHER ALCOHOL!
3-4 large strawberries post-workout is fine, too

Daily Supplements:
Take 1 multi-vitamin mid-breakfast (eat half of breakfast, take vitamin, eat the rest)
Take 2 Fish Oil capsules with every meal (Total of 10 a day). Costco sells 400 for $15.

IMPORTANT:
Eat this way, no cheating, for 4 straight days. On the 5th day, have a cheat meal, preferably dinner. Have carbs, a small desert, etc. Don’t go overboard, though.

Workouts:
Weight training 4-5 days a week with light cardio post workout (ie: 15-20 minutes on elliptical or walking)
Longer Cardio workout on day 6 (ie: bike ride, 1 hour walk, swimming)

 

[nefertiti]

I think she needs more carbs earlier in the day. Meal three, add in a yam/read potato/brown rice

 

[Thandie]

This is for my GF.
Her stats are 5'6" approx 145-150 (she wont tell me)
Her body fat is approx 30%

She has been working out on and off for the last 10-12 years of her life.
Her goals are to loose BF and get lean about 18% BF.
She is really working hard to get into great shape and was given this diet. What are you comments and/or thoughts?

Meal #1
2 whole eggs with 1 piece of whole wheat toast with 1 tbs. peanut butter or 4oz turkey with ½ cup cottage cheese(Stay away from processed foods. Instead have whole foods such as 1/3 cup oatmeal and 1 whole egg with 2 egg whites)
or 2 eggs with ham and cheese and veggie omelet
or ½ whole wheat English muffin with 1 tbs. peanut butter and a boiled egg

Meal#2 (Post-workout, if you work out in the morning, otherwise, mid-morning.)
30 grams of protein powder with 10grams L-Glutamine mix with water(Snack if needed: ¼ raw, unsalted almonds or 1 string cheese or edamame or hummus with veggies)

Meal #3
4-5oz chicken/tuna/turkey/lean beef with green veggies unlimited
or 1 cup cottage cheese with a raw tomato and ½ an avocado. (Have 2-3oz of chicken/lean beef with veggies and brown rice or sweet potato or couscous or quinoa)
Meal #4 (Post-workout, if you work out in the afternoon, otherwise, mid-afternoon.)
30 grams protein powder with 10 grams L-Glutamine Snack if needed: ¼ raw, unsalted almonds or 1 string cheese or edamame or hummus with veggies)(Is this the post workout meal? If so, that's very good)

Meal #5
4-5oz chicken/fish/turkey with green veggies unlimited( fish and vegetables is perfect)
or taco salad (no chips, cheese or sour cream, use salsa for dressing, add black beans) or
3 egg omlette with ham/turkey and veggies

Notes:
Drink 3+ liters of water a day, coffee (use half and half) and ice tea are fine, but no sweeteners.(Skip the half and half. If you must use dairy, have skim milk, but healthier would be Almond milk)
2 glasses of wine max for the week (red is better) NO OTHER ALCOHOL!
3-4 large strawberries post-workout is fine, too

Daily Supplements:
Take 1 multi-vitamin mid-breakfast (eat half of breakfast, take vitamin, eat the rest)
Take 2 Fish Oil capsules with every meal (Total of 10 a day). Costco sells 400 for $15.

IMPORTANT:
Eat this way, no cheating, for 4 straight days. On the 5th day, have a cheat meal, preferably dinner. Have carbs, a small desert, etc. Don’t go overboard, though.

Workouts:
Weight training 4-5 days a week with light cardio post workout (ie: 15-20 minutes on elliptical or walking)
Longer Cardio workout on day 6 (ie: bike ride, 1 hour walk, swimming)

Hi and welcome!

Here are some suggestions if she wants to lose body fat..

 

[goin on 4T]

Thanks for the replies Thandie and Nefertiti!
What about all that fish oil?
Isn't that a little overboard?

 

[Thandie]

Thanks for the replies Thandie and Nefertiti!
What about all that fish oil?
Isn't that a little overboard?

No, fish oil is very good for you. Just make sure is of very good quality. Don't skimp on this.
Drink lots of water and green tea.

 

[goin on 4T]

EFA's (essential fatty acids) are MANDATORY for proper bodily function. Unless one ingests them (your body can't make them) all sortsa stuff goes wrong.

I know that but 2 with every meal?
That just seems like over doing it.

 

[Thandie]

I know that but 2 with every meal?
That just seems like over doing it.

No, just one with dinner!