help with my GF diet

[IwouldSlamU]

I put this together quicky. her weakness is chease its, so i figure if its low cal enough she can still have a small about of them. she is 5'4 about 130lbs right now, nice cuts on her arms. wants 5-7lbs i would say gone.


If doing cardio or weights in the morning eat something small right after.
1st meal (between 7:30&8:30)
Apple, banana, Blueberries…Ect
May also have one slice of 9grain bread. (dry)

If working out at work, eat something from above& work out around 12noon

2nd meal (between 12-1:30)
Salad, sandwich, vegi stir fry, wrap, 6inch sub sandwich. Any of this can contain chicken,lean steak….any lean meat. We what to keep this meal 500cals or under. No fatty dressings or CHZ, no mayo. Tuna is always a good choice.

3rd meal (between 5-6pm)
Same as above, keep it heathy and portion sizes small, no more big dinners


4th and last meal/snack (between 7-8:45)
Glass of wine or light beer, a small hand full of cheese its.

thanks for the imput guys any questions just ask

 

[tiger88]

u will get better reponses in the diet forum

or the womens training forum

 

[IwouldSlamU]

.........

 

[Daisy_Girl]

She's not eating enough calories, enough protein, enough healthy fats, enough veggies. She also is not eating enough during the day. A female eating to lose fat needs to eat the exact same way a male would - high lean protein, moderate complex carbs, moderate healthy fats, low on processed foods, eat often (every 3-4 hours), low sugar. Every meal should have protein in it.

Her "must have" cheese-its should be earlier in the day, and not everyday. That last meal of cheese-its and alcohol is a JOKE for a cutting diet. That is a CHEAT meal, not an everyday meal.

Something like this:
Meal 1:
5 egg whites, 1 whole egg
1/2 cup Oatmeal or Cream of Wheat, made with water and Splenda (if necessary)

Meal 2:
3-4oz Lean Meat (turkey, chicken, lean red meat)
1/2 cup brown rice OR 3oz Sweet Potato/Yam/Red Potato

Meal 3:
3-4oz Lean Meat
Salad - lettuce, preferable romaine or spinach, unlimited, can add green peppers, brocolli, chick peas, kidney beans, sunflower seeds, mushrooms, cucumber
1/2tbsp Olive Oil (or Flax Oil), 1tbsp Balsalmic Vinegar (as dressing)

Meal 4:
3-4oz Lean Meat
Green Beans OR Brocolli OR Asparagus (unlimited)

Meal 5: Bedtime
30g Protein Shake
1/2 tbsp Olive Oil (or Flax Oil)
(made with water)

*Can add another protein shake post-lifting if wanted