need your help

[MrMuscle]

As some of you know ive just started training with a girlfriend of mine. and she is working really hard, and is very dedicated. now im planning on fixing a diet for her..but i wanna see a diet suggestion from each and every one of you. she is 26 years old and a single mother for 2 girls, so she isnt overflowing with cash. so for now, she is not gonna use protein powders as a protein source. try making it "cheap" so that the poor girl doesnt eat herself out of house and home. she is a small eater..she doesnt eat much at all.so we gotta change that so that she starts adding some muscle..she is 1.62cm tall and 57kg. she has a very nice build. please spend some time and device a diet for her..i would appriciate it very much..im also gonna post this at the diet forum just to see what kinda response i get...but seeing as most of the females are here i figures this was the place to go..maybe queen Warlobo will even give me a diet

oh and i dont think i have to mention this..but she is NOT juicing.

 

[MrMuscle]

i dunno..no male would be mod in a women forum...

just give me a diet allready

 

[primodonna]

i'm sure "she'll" get right on that for you

 

[MrMuscle]

i dunno..seems its "that time" of the month again

 

[MS]

And MS feels obliged to ask the question "Who cares if MrMuscle is a male or female"? How will that affect the advice we give to this person about a diet for their girlfriend?????


And I've just had another revelation! I thought no one on any of the boards ever filled out the gender part of their forms until just now.....it seems to be another graphic image that I can't see with my images turned off. Lucky me I don't have the option of prejudicing my replies based on gender.

Good point MrMuscle. How do we know WarLobo is really a guy. He could be one of those impersonators.

 

[MrMuscle]

lol ok ok ok..now how about that diet?

 

[MS]

Oh yeah the diet LOL.

Well I can do cheap cheap cheap but I'm a freakin' wierdo vegetarian so I wouldn't follow my advice. As a general rule she should get ournd 35cals per kg of bodywieght absolute minimum. This is around 2000 cals per day to start. Divide this into 6 small, equal meals each consisting of 330 calories, 50% protein, 30% carbs 20% fat. Maybe even a 'zone' or isocaloric diet would work just as well. Make sure the protein is high quality (lean meats...I think tuna is cheap and I know beans, lentils and chickpeas are cheap...not sure about cottage cheese), the carbs are complex/low GI (except post workout) and lots of fresh fibrous veggies. Get at least half of her fat from poly unsat fats such as nuts, olive oil, flaxseed etc....

That's it except for supps.Multivits and minerals are usually a safe bet. Creatine is worth a try if she's not eating much red meat. Protein powders when she can't find time for real food, but don't rely on them too heavily.

 

[new@gettinbig]

Poor girls diet: TUNA!!! canned veggies...sometimes you can get chicken on sale...buy in bulk it is cheaper....you gotta sacrafice other misc..spending to pay for your food..its not fun..but a girls gotta eat Buy protein on-line it is cheaper..but real food is better for her.

 

[blondey]

I used to a small eater too and this one worked for me when I was working towards competing in figure comps, seemed to be fairly cheap as well and quick to make. I've never managed to work out the Protein/Card/Fat ratio intake or calorie intake...

1/2 c rolled oats
Fruit pottle
25g protein powder

Le Snac
Yohgurt

Tuna - Salad (even those tuna tempters seem to be ok)
Chicken & Veges

A couple of Ryvita Crackers with cottage cheese and tomatoes

Chicken/ red meat and lots of veges.

Lots and lots of H2O

I'm not sure of the breakdown in calories but I think its around 2000.

Would sometimes substitute in a bagel with salad and chicken/beef or tuna for a change.