Please help me with my gf's goals...

[nsashbl01]

She's 28, 5'2 113lbs. She has been a runner since high school, and does mild weight training.

This July she began to train for a marathon, and went on birth control in August. Well with the combination of the two, she gained 13lbs and a bit of fat. She is very unhappy with her body now, because she has never weighed over 100lbs. She was also able to stay at that weight with a very poor diet, (high carbs / sugars).

Despite the fact that I think she looks better, I'm trying to help her with a better training and diet program. I have read her several articles that suggest to lower the cardio and increase the weight training. She has cut out the major running, and will only do 5 and 10k's now. I would love some diet suggestions that would be viable for her with her busy day as a school teacher.

Here is an example of her current diet:

6:00 AM Total Cereal and 1/2 cup skim milk.
9:00 AM snack (peanuts or frosted mini wheats)
10:15 AM Lean Cuisine chicken or something
3:00 PM Balance bar, or other protein bar, or fruit, or crackers and PB
6:00 PM Lean Cuisine or Chicken if she's with me, salad, can veggies

Wow! That's not to good huh? She is starving herself.

Thanks in advance,

Nsashbl

 

[Nonerz]

Lean Cuisine? Sounds like a lot of water retention in a box...I'd break out the Foreman Grill and get to cookin'! Chicken/Fish/Lean meat & veggies for dinner. Taper off the carbs in the PM and get plenty of the GOOD fats! I'm sure others will tell you that the peanuts & protein bars aren't exactly "clean."

I agree, she isn't eating much...even for a little lady like herself. She needs some REAL food! More meat--More meat--More meat!

 

[BrickGirl]

I'm most impressed that a boyfriend is asking a question about a girl and NOT asking about T3 or other drugs Kudo's on getting the diet worked out

 

[nsashbl01]

That's whats she want's, a pill! No fucking way I'll help that route. I have seen to many people fail because of the typical marketing crap. If she had her diet and training in check for a year or two without fail, maybe I'd help research other options. I won't be a part of any "supplements" before she can prove that she is commited.

I think she is under the impression that I want her to be my "project". Thats not the case. I want her to be happy with herself. In my opinion, she was to skinny, but she is happy that way. So I'll help where I can, but I don't want her to think she is doing it for me.

I have given her a ton of info on nutrition, but she doesn't comprehend it. She want a specific diet to follow. (she is bad when given choices)

 

[JJFigure]

Does she have training goals we should factor in? Is she trying to increase her performance with the 5 and 10Ks, or is her only goal fat loss?

 

[velvett]

I wouldn't mind being someone's project.....


























...sorry couldn't help myself

 

[nsashbl01]

Her goals don't really have much to do with running. She runs for fun and stress relief. She is just unhappy with not being as skinny as she was. She is by no means fat, but she does have a tiny bit of fat/cellulite which she never had. No big deal, but it really pisses her off.

So anyway, her goal is to be thin and cut again. She likes to have cut arms and delts. She has naturally wide shoulders and likes to wear shirts that show her arms and shoulders. She is really solid naturally. We did a quick upper body workout last night and I was surprised. She is pretty strong. She can do a shitload of push-ups, and can do pull ups. I kept a log, but don't remember the #'s.

 

[takniteasy]

Most impressive that your girl can perform multiple pushups and pullups. Most average women cannot.

Is your girl relying on the numbers on a scale? What about the way her clothes fit? If it is a number thing, try a bodyfat % number. Maybe suggest having BF% tested to get an idea of how much "fat" she actually needs to lose.

I am so glad you did not come on the board asking about supplements/drugs for losing weight and/or cutting. Shows great character and your girl is lucky. As for the diet issue, I agree with Nonerz about the frozen foods. They are loaded with sodium and can tend to lead to H2O retention, which in turn can hide muscle definition. A good place to look for diet examples would be the famous Spatts cutting diet. It is a good base eating plan and is easily altered for different people and purposes (i.e. cutting, bulking, maintaining). Hope this helps and Good luck!

 

[nsashbl01]

She does freak about the scale, but more about all the clothes that don't fit. It started when she was doing long runs, she want's to blame it on the pill. I think it's a combination of the two. I did start to notice it before she went on the pill, but I didn't say anything.

I have read a few posts about Spatts diets, I'll research further. I really want to find a long term solution, not a quick diet though. I know it'll take time, I just hope she keeps her head on straight!

I'm going to get her an account on this board, and try to get her involved.

Thanks.....

 

[JJFigure]

She'd probably tolerate a 40% pro/30% carb/30% fat split pretty well; carb sources should be clean (not processed foods like she's currently eating). Ideally, she should eat the majority of her complex carbs around training (pre and post workout meals), and eat fibrous carbs the rest of the time. Examples of clean complex carbs include oats, potatoes, yams, long grain rice, etc. Fribrous carbs are veggies - dark greens are great, and I personally love red peppers. BTW - these should be fresh or frozen, not canned.

I personally cut using the simple calculation 11xbodyweight; however, at her weight this would be a pretty low level of kcals. I strongly believe diets shouldn't drop below 1200 kcals/day.

Here's an example change to her diet - keep in mind, I don't know when she trains, so I put the complex carbs in the am:

6:00 AM 1/2 cup oats and 6 egg white omelette w/ salsa

9:00 AM Low carb MRP or protein drink made with water; EFA supplement (flax oil, fish oil capsules, EFA capsules)

12:00 PM Large salad with 4 oz chicken/turkey/tuna; olive oil & vinegar for dressing

3:00 PM Balance bar - I'm not a big fan of bars, but I'm not sure the types of food she eats. I'd eat some turkey and red peppers, but I live a boring life.

6:00 PM Grilled chicken/london broil and steamed vegetables (green beans/broccoli/spinach - something along those lines)

9:00 PM 1 cup cottage cheese (slow digesting protein before bed); EFA supplement (flax oil, fish oil capsules, EFA capsules)

I personally don't count either the kcals or carb content of my veggies; they're my "free" food. I find if I count them, I don't eat them - and my body really prefers it when I eat them. She should also try to drink a gallon of water or so a day.