** PLEASE! Help my Mom ** Diet Critique

[Girlyman]

I am putting together a cutting diet for my mother, she was recently divorced and is deciding to clean up some excess junk. She is a very dedicated person and will follow whatever diet I give her to a "T". It should also be noted that she became a vegetarian last year. Any critique wouldbe appreicated.

I've decided since we arn't eating meat, through research on this forum to use Eggs whites, Tofu, Legumes, and 100% whey isolate and Cottage Cheese for protein

Goal: 145 lbs 17% bodyfat.
Timeframe (her birthday) 18 weeks away
Stats: She is 6 feet tall, 160 lbs, 25% bodyfat and 45 Years Old
Estimated BMR 1600 cals


Meal 1 (preworkout) (pro/fat)
5 egg whites (15 Gs Pro) (80cals)
2 tbsp natty PB (8g Pro, 16Gs Fat 210 cals)
1 Multivitamin
1000mg Flax seed oil
1000mg DHA

Total
23 gs Pro/ 16gs fat
300 cals

Workout:45 minutes cardio @ 115-125 bmp 65-75%ish
Workout: Weight Training

Meal 2 (PWO) (pro/carb)
1 scoop 100% whey iso (25g pro)
3 tbsp nerds [until we get dex] (42gs carbs 180 cals)

Total
25 gs Pro/ 42gs Carbs
total 295 cals

Meal 3(PPWO) (pro/carb)

1/4 cup (cooked) brown rice (11gs carb/ 1.5gs pro =59 cals)
1 cup mixed vegetables (15gs carbs, 4gs pro=80 cals)
1/4 cup raw lentils (14gs Pro, 23gs carbs= 150 cals)

Total
49g carbs
17g Pro
245 cals

Meal 4 (pro/carb)

1/4 cup (cooked) brown rice (11gs carb/ 1.5gs pro =59 cals)
1 cup mixed vegetables (15gs carbs, 4gs pro=80 cals)
1/4 cup raw lentils (14gs Pro, 23gs carbs= 150 cals)

Total
49g carbs
17g Pro
245 cals

Meal 5(Prebed) (pro/fat)
1/4 cup raw Almonds (18gs fat 8gs pro 205 cals)
8ozs Cottage Cheese (28gs pro 2gs fat 160 cals)

Total
20g Fat
36g Pro
Cals 365


TOTAL FOR DAY
118g protein
36g fat
140g carbs

Total Calories 1356

[IronAdam]

Looks about as good as you can get without meat.

[DNoMac]

How long after she eats breakfast does she workout/cardio? I would switch her cardio to morning on empty tank for maximal fat loss. Other than that, I would play with the macros a little, maybe lower the carbs a bit and up the protein. What you outlined looks pretty good though, see how she responds to that, I'm sure she'll see results. Best of luck to her!

[Girlyman]

Thanks guys, well she says she is willing to do cardio before breakfast everyday at 6:00 am, but since her gym is 40 mins away she would like to lift while she is there, is there anyway we can go about this? Because I wouldnt want to put her on a pro fat meal after her weight training, any suggestions?

[spound]

I dont feel somethign like nerds/dex is really necessary for an older woman who is not really looking to "Bulk up"/put on muscle to use for PWO. It sounds like she jsut wants to lose weight, be more fit, and healthier right? I woudlnt go throwing dex in there spiking her blood sugar and insulin levels like crazy, jsut not needed IMO. I would jsut use oats and some fruit, or flavored oats (1 packet) Otherwise it looks pretty damn good. Calories may need to be adjusted periodically such as manipulating carbs or fat amounts as she progresses/loses weight, but I am sure you know that. I might subsitute a few of those grams of carbs out for a lil more protein though.

[spound]

Thanks guys, well she says she is willing to do cardio before breakfast everyday at 6:00 am, but since her gym is 40 mins away she would like to lift while she is there, is there anyway we can go about this? Because I wouldnt want to put her on a pro fat meal after her weight training, any suggestions?

Pro/carbs for breakfast would be fine. Then she could hit the gym and lift, then do cardio and hit her PWO shake (pro/carb) and then PPWO meal. After that she could jsut go to pro/fa...it would be fine.

[spittin' 'n cussin']

trimspa baby