Posting on behalf of my girlfriend

[future]

HIIT maybe 3 days a week for now. On the other days do 45 minutes at 125-130 beats per min. TOO LOW would be 2/3 her bodyweight in calories. A guideline to start is 10x's your bodyweight. So around 1700 calories a day for her. That can be a plus of minus slightly. That should help. Feel free to contact Tami who is a trainer with The Source Check, a board sponsor here.

 

[future]

Eh, I did miss that I am sorry.

No female should ever go below 1200 calories, ever. But it's really what her body can handle. She can drop down to 1600 calories and as long as she still can maintain the same energy level to be able TO work out she will be fine. It really depends on her diet though... dropping 200 calories is as easy as taking a condiment out of the diet, or a drink. It would be nice to see her actual meal plan break down... or at least an estimate of it. If dropping 200 calories means losing a vital aspect of the diet... good lean protein, fiber or healthy carbs then I would opt out.

What if a girl is 95 lbs? Again everyone is different. WE have the guidelines for structure but still needs to be flexible for indiviual need.

Good tip on the fiber! Gets lost in the shuffle.

 

[paintballproam]

Her diet, hmm, shes never hungry so dropping 200cals wouldnt be a big deal.
breakfast pbj on 35cal a slice whole grain bread
mid morning protein bar
lunch turkey sandwhich with light mayo on whole grain bread
post workout=protein shake
dinner varies, but usually 4ounces of lean meat, a veggie, and sometimes a carb source
she usually has a protein shake before bed as well.

sometimes she has a lean pocket in the afternoon, not always tho.


Not the best diet but there it is

 

[Melaina]

What if a girl is 95 lbs? Again everyone is different. WE have the guidelines for structure but still needs to be flexible for indiviual need.

Good tip on the fiber! Gets lost in the shuffle.

Oh I was responding based on the weight that I already knew. If she is plateauing at 1800 calories with the amount of cardio she is already doing... decreasing the calories slightly may help her hurdle the plateau.

Again, it would be nice to see where the calories are coming from! If you can get 5-6 great meals on those calories.... better then starving all day and then blowing 1500 calories at McDonalds.... you know?

 

[future]

Ah!

I would still consider changing the macros around. Her diet is anything but balanced.

 

[Melaina]

Her diet, hmm, shes never hungry so dropping 200cals wouldnt be a big deal.
breakfast pbj on 35cal a slice whole grain bread
mid morning protein bar
lunch turkey sandwhich with light mayo on whole grain bread
post workout=protein shake
dinner varies, but usually 4ounces of lean meat, a veggie, and sometimes a carb source
she usually has a protein shake before bed as well.

sometimes she has a lean pocket in the afternoon, not always tho.


Not the best diet but there it is

I always post too soon, LOL

It's definitely not bad but it could definitely use tweaking. I am no thandie, she's amazing but I can tweak what is already there. First off get rid of that protein bar in the morning. Protein bars are GREAT for some people but most bars (ie: GNC, Store bought... are PURE CRAP, you can get more from a Snickers bar)... for a female doing weight loss, it's not necessary. That breakfast is very unfilling and she's taking in ALOT of fat. Peanut butter has 16g Fat for 2 Tbsp. 1/c C of quick oats flavored with fresh berries... or ideally egg whites with mixed vegetables ... or a combination of the two (Thandie might take out my fresh berries, but they make the oats so much more appealing, LOL Lunch grilled chicken with a salad would benefit her better then processed lunch meat on more carbs. I do know what it's like to crave a good sandwich and we're all human. If she's like me... maybe eat the sandwich every other day, or two days and the salad with protein in between. Get rid of that stupid lean pocket, LOL. Even the "whole grain light" ones are useless... they just remove more filling and say they're light. Vegetables, some fruit or even a few almonds would better benefit her and fill her over until dinner.

 

[Melaina]

When does she work out?

 

[paintballproam]

I always post too soon, LOL

It's definitely not bad but it could definitely use tweaking. I am no thandie, she's amazing but I can tweak what is already there. First off get rid of that protein bar in the morning. Protein bars are GREAT for some people but most bars (ie: GNC, Store bought... are PURE CRAP, you can get more from a Snickers bar)... for a female doing weight loss, it's not necessary. That breakfast is very unfilling and she's taking in ALOT of fat. Peanut butter has 16g Fat for 2 Tbsp. 1/c C of quick oats flavored with fresh berries... or ideally egg whites with mixed vegetables ... or a combination of the two (Thandie might take out my fresh berries, but they make the oats so much more appealing, LOL Lunch grilled chicken with a salad would benefit her better then processed lunch meat on more carbs. I do know what it's like to crave a good sandwich and we're all human. If she's like me... maybe eat the sandwich every other day, or two days and the salad with protein in between. Get rid of that stupid lean pocket, LOL. Even the "whole grain light" ones are useless... they just remove more filling and say they're light. Vegetables, some fruit or even a few almonds would better benefit her and fill her over until dinner.

the protein bars she has are Pure Protein brand, 0sugar and 20g protein i think
"that breakfast is very unfilling" actually, just the opposite for her, she gets very full from just that
she hates oats/oatmeal
does not have the time in the morning to make eggs
grilled chicken i think would be a big pita for her to do
she gets fresh deli meat btw

soo her diet is pretty much crap?

 

[Thandie]

ah!

i would still consider changing the macros around. Her diet is anything but balanced.

+1

 

[paintballproam]

Ok, after telling her all of your responses, this is what she asked me to say for her :

"Then what should my diet look like? What exactly should i eat?"