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  1. #1
    ddoublevision's Avatar
    ddoublevision is offline Associate Member
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    My girlfriend needs a diet outline

    Hi, since i cannot get into the female forum can somebody please help me design a diet for my girlfriend. She is 5'9 140 Ibs low metabolsim. She wants to mainly lose weight but I will be also teaching her weight training 3 times a week for 30 minutes. For cardio she will be fast paced walking 45 minutes/ 5 days a week. All thats left is the diet, which I need advice for her in. FYI, she can eat breakfast at 6:30 am, lunch at 12:30, dinner at 6:30 and a meal after her workout. In between those times all she can have is healthy snacks. So with that being said I will give it a shot. Please critique the hell out of this because I do not want to set up a bad diet and ruin the results for all the hard work she is willing to put into this.

    meal 1(6:30am) 1/2 cup oat w/water
    snack (9:30) 3/4 cup nuts or 1 serving beef jerky
    meal 2(12:30) 1 chicken breast + mixed veggies or 1can tuna + salad with
    oil and vinegar, 2 egg whites
    snack (3:30) 1 cup fat free cottage cheese
    meal 3 (6:30) 1 chicken breast or filet of fish or lean steak
    with brown rice or some sort of veggie(complex carb)
    9:30 45 min of walking(30 min weight training mon, wed, fri)
    post workout shake isolate/dextrose/flax
    bed

    let me know what to change please, also she cannot do cardio in the morning -This probably needs major help so fire away
    Thanks in advance -d

  2. #2
    SwoleCat is offline AR Hall of Fame
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    Looks okay, but the cardio at night after all that food during the day, especially the rice or carbs at meal 3, will severely hinder her fat loss efforts. She also should never have flax oil in a post-workout shake, as it slows digestion and you DON'T want that at this time. She needs yet another solid meal after that liquid one after working out.

    I'd start w/those suggestions.

    ~SC

  3. #3
    kc's Avatar
    kc
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    Here's mine...seems to be the best for me

    5am: 4 egg whites
    6am: coffee
    9am: protein shake
    11am: 4 egg whites, cup green veggie
    1pm: 1/2 c diced chicken or 4 egg whites
    3pm: protein shake
    6pm: gym(4 days weight, 3 days cardio)
    8pm: lean steak or chicken w/ green veggie
    10pm: cottage cheese

    not exactly science but it's what i try to do...

  4. #4
    SwoleCat is offline AR Hall of Fame
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    Hey KC, do you have a pwo shake and/or at least a solid starch/lean protein source after your weights? If not, you should.

    The veggies/meat is great for after cardio, but try adding the above in for days you weight train. This also mimicks "carb rotation" which can lean you out all by itself.

    ~SC~

  5. #5
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    I try to have a shake after the gym...still tryin to nail down the consistency factor.

  6. #6
    SwoleCat is offline AR Hall of Fame
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    All good chica, all good.

    ~SC~

  7. #7
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    hell, if it wasn't...ya'll would beat me for not listenin!!!!

  8. #8
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    thanks guys(and girls)

  9. #9
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by kc
    hell, if it wasn't...ya'll would beat me for not listenin!!!!
    I'd never hit a woman!

    (I'll shake the sh*t outta one of them though)


    Hehehe, J/K..............

    ~SC~

  10. #10
    kc's Avatar
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    if I don't keep my stuff together...you'll have to stand in line

  11. #11
    SwoleCat is offline AR Hall of Fame
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    Can't I get on the VIP??? U mean I gotta stand in line??



    ~SC~

  12. #12
    kc's Avatar
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    ok ok...but it's not gonna happen...goals too large to mess up

  13. #13
    SwoleCat is offline AR Hall of Fame
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    Good to hear! If you need a friendly smack down for motivation, feel free to look me up!



    ~SC~

  14. #14
    kc's Avatar
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    careful...i might just do that...i'll be needin a few smacks here and there i'm sure

  15. #15
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by kc
    careful...i might just do that...i'll be needin a few smacks here and there i'm sure
    Yup, very good for motivational purposes and for extending progress.



    ~SC~

  16. #16
    kc's Avatar
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    THAT's where i've gone wrong...nobody to smack me around when i **** up!

  17. #17
    SwoleCat is offline AR Hall of Fame
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    That's just as important as cardio!

    ~SC~

  18. #18
    kc's Avatar
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    i hang out with TOO many guys....my first thought was "well, that could lead to cardio" sheesh

  19. #19
    SwoleCat is offline AR Hall of Fame
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    She's a pimp!

    ~SC~

  20. #20
    kc's Avatar
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    LOL...they actually call me their "chick magnet" seems they get more attention from girls when i'm around for some odd reason

  21. #21
    SwoleCat is offline AR Hall of Fame
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    Cuz men alone or single usually get no attention.

    Once you have ladies near you, on your arm, or you get married, the hottest chicas in the world decide to come out of the woodworks.

    Happens every time!

    ~SC~

  22. #22
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    can't say i can complain never a shortage of guys around that way

    best part of the whole situation....i can beat most of em arm wrestlin

  23. #23
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    Quote Originally Posted by kc
    best part of the whole situation....i can beat most of em arm wrestlin
    Is that a challenge darlin???? Cause in March I'll take ya on.


    Oh Swole.... you can preach all ya want to this one.... she's hard of hearing apparently.

  24. #24
    kc's Avatar
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    hell ya...i hit my bench goal...even if I lose, my pipes will be IMPRESSIVE

  25. #25
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    Quote Originally Posted by kc
    hell ya...i hit my bench goal...even if I lose, my pipes will be IMPRESSIVE
    You did????!!! Well congrats.. I know you've been working hard on that one. I swear your arms get bigger than mine.. I'm jumping in front of a bus.

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