Clean Diet for my GF???

[STEROIDZZ]

Alright fellas/ ladies i need yalls help... im not too experienced with female diets... so i need your inputs...

She is 19 yrs old... 148lbs , 5'5 and she used to play soccer.. a lot of muscle in her legs/ calves .... she looks like she's about 130.....

Any advice on what she should eat.. BTW ( she doenst want to eat like i do ... im for lean mass )

her BMI = 1703.1 x Exercise lvl which is 1.375 = 2341.7
She exercies 3 times a wk... 3 miles / incline tredmil to switch it up

SHE WANTS TO LOSE WEIGHT.....?????

[SMAN12b]

You can modify a cutting diet with the calories lowered to what will work for her.
6 meals a day works for girls just as well as guys, no difference in foods except for quantity.
Does she keep track of her calories? If not , that is the first step to finding what her maintanence caloric intake is.
Also, she can up the cardio

check out the cutting diets and see what might work for her and what she is willing to do to drop the fat

[GUnit33]

Cutting sticky...alternate it to her stats. Go here to check out how many cals she should be eating to cut. Remember to let her know that initially she'll gain some weight if she hasn't been eating like this, but after a couple of weeks she'll notice a difference. Go to that link, get some stats for me, and I'll help ya put something together, but I'd suggest checking out the cutting sticky also.

[audis4]

I would check out the women's forum/section...I know nothing about women's needs.

[STEROIDZZ]

not bad advice my friends.... yeah she just wants to lose mostly belly fat (lower) everything else is perfect.. also her tricepts are a lil flabby....

[GUnit33]

I would have her lift for definition 3 days a week, and do cardio 5 days a week in the morning before meals, and than maybe get her on a diet that she can manage. If she's never been on a 6 meal a day diet, she'll need to test the waters, but make sure she's getting enough protein.

[STEROIDZZ]

thanks fellas she should have no problem getting into the gym before meals... she barley eats anything as it is .. i have to make her eat food.. and it old her that wont help in lossing weight.. 6 small portionate meals i assume? 3 days a week .. light weight high reps.. and running 5 days a week ?

[steve0]

this is what i whould do....im in a good mood so im going to detail this a little more than i normally whould.

Monday-Circuit training for 45 mins/ 30 mins cardio

Tuesday-Walk on treadmill for 30mins at 15%incline speed 2.2-3.0---whatever is comfortable

Wednesday-Circuit training for 45 mins/ 30 mins cardio

Thursday- Use eleptical trainer for 30 mins

Friday-Circuit training for 45 mins/ 30 mins cardio

Saturday-this can be a cardio day if you like although she may be slightly burnt out by this time and want to rest.

Sunday-rest


BTW- besides being in a caloris defect, you have to diet to loose weight properly and to prvent it from comming back on when you take a break from dieting.

[Mizfit]

Does she even do light weight training?

Tell her to eat at least 5 small meals a day.

Quality of food does matter, but she has to like what she is eating too.

Are you sure your looking for a cutting diet, or a lifestyle change?

[STEROIDZZ]

basically when she gets the fat off she wants to keep it off. so basically a diet/ lifestyle change i assume .?? And thanks for the routine ... she read it and likes it ( besides eliptica ) haha

[Mizfit]

Does your gym have a stiar mill - those r awesome

[STEROIDZZ]

I do believe so... believe it or not after yall talking toher on here and me pushing it in her head.. she woke up at 630 this morning and went and ran at the gym... 3 miles hot damm haha

[brjrj0000]

Cutting sticky...alternate it to her stats. Go here to check out how many cals she should be eating to cut. Remember to let her know that initially she'll gain some weight if she hasn't been eating like this, but after a couple of weeks she'll notice a difference. Go to that link, get some stats for me, and I'll help ya put something together, but I'd suggest checking out the cutting sticky also.

That formula says its for men only