Peppers Little Sisters Diet (need some help)

[Dr Pepper]

Ok guys il just put it straight out there i have no idea how to write a diet for a girl but iv given it a shot. Little back round. My sister just turning 16 and sort of at a cross roads with her life, where it could either go really bad for her or really good. Most of her issue's relate back to her being over weight with a poor diet and no training. So i want to try and turn that around for her. The site i used for the TDEE i dont think was accurate, think it was a little high. Im trying to make this diet as easy as possible for her because shes very sensitive and very stubborn so iv included things like subway which i know she likes to make it easier for her. But anyway this is what iv come up with, let me know what u guys think.

Stats:

Age: 16
Height: 5’5”
Weight: 84.5
Body Fat: 25% +
Goals: Lose weight (20kg-25kg)
TDEE: 2315

Upon waking

- Multi Vitamin (1 tablet)
- Vitamin C (1 tablet)
- African Mango Seed Extract (2 tablets)
- L-carnitine (2 tablets)

Breakfast

1. Oats and protein blend (40grams oats, 2 scoops Musahsi 250ml skim milk)
OR
2. All Bran Cereal and protein mix (40grams cereal, 2 scoops Musahsi 250ml skim milk)

1. Protein 37g - Fat 7 – Carbs 36 – Calories 377
2. Protein 40g – Fat 5 – Carbs 35 - Calories 370

Mid Morning

Opti Slim Shake

Protein 17 – Fat 2 – Carbs 17 – Calories 150

Lunch

Subway (A couple of different options)

Protein 21 – Fat 8 – Carbs 45 - Calories 335

Dinner

1. Chicken and vegetables
OR
2. Omelette (2 full eggs, 2 egg whites, mixed vegies)

1. Protein 57 – Fat 3 – Carbs 0 – Calories 275
2. Protein 19 – Fat 10 – Carbs 1 – Calories 190

Before Bed

Opti Slim Shake

Protein 17 – Fat 2 – Carbs 17 – Calories 150


Totals:

Option 1

Protein: 149
Fats: 22
Carbs: 115
Calories: 1290

Option 2

Protein: 114
Fats: 27
Carbs: 115
Calories: 1190

Iv got her doing 40mins fasted LIC 2 mornings a week and then weight training 3 nights a week followed by HIIT starting off at 15mins but building up.

Once again iv got no idea how to write a diet for a young girl so please help me out. Thanks

[t-gunz]

this is great . i cant wait to see the guys and gals input to this diet

best of luck to her.

good to see you being a good bigger brother

[Dr Pepper]

this is great . i cant wait to see the guys and gals input to this diet

best of luck to her.

good to see you being a good bigger brother

Thanks mate, appriciate it

[slfmade]

I just went through the same thing with my girl. My only recommendation and then I'll let gbrice or some other man/woman of wisdom jump in, is I've found with Browngirl...doing HIIT on a leg day is NO-GO!!! She'll get burn out really quick. We've switched to LIC 3 days a week and HIIT 2 days a week. If you have her on a solid leg workout, she probably won't feel like HIIT afterwards.

Now I'll let somebody that knows what they're talking about step in.

[Dr Pepper]

I just went through the same thing with my girl. My only recommendation and then I'll let gbrice or some other man/woman of wisdom jump in, is I've found with Browngirl...doing HIIT on a leg day is NO-GO!!! She'll get burn out really quick. We've switched to LIC 3 days a week and HIIT 2 days a week. If you have her on a solid leg workout, she probably won't feel like HIIT afterwards.

Now I'll let somebody that knows what they're talking about step in.

Thanks for the advice mate. Will see how we go just easing her into everything now but as time goes on I'm sure she won't be able to handle HIIT after legs. Going to post up her training program in the workout section soon.

BTW - I love how you two are a couple and both members of this site, Id love a girl friend like that... Gotta get me an AR girlfriend lol

[Back In Black]

I just went through the same thing with my girl. My only recommendation and then I'll let gbrice or some other man/woman of wisdom jump in, is I've found with Browngirl...doing HIIT on a leg day is NO-GO!!! She'll get burn out really quick. We've switched to LIC 3 days a week and HIIT 2 days a week. If you have her on a solid leg workout, she probably won't feel like HIIT afterwards.

Now I'll let somebody that knows what they're talking about step in.

That is sage advice! Your sis'll be crippled for weeks and never train again.

Ease her in gently, add some PWO nutrition and that'll add a few extra cals. 1500cals or so would be a good max.

And, as she's 16, let her have a cheat once a week too, she'll still want to do teenage girl stuff (whatever that is nowadays).

Other than that, that's a pretty good start Dr!

[Times Roman]

pepp,
it's great you are takingthe time to write this out.
does she know and is she a willing participant? =)

kids can be soo difficult. did i say difficult? I meant challange!

[Dr Pepper]

That is sage advice! Your sis'll be crippled for weeks and never train again.

Ease her in gently, add some PWO nutrition and that'll add a few extra cals. 1500cals or so would be a good max.

And, as she's 16, let her have a cheat once a week too, she'll still want to do teenage girl stuff (whatever that is nowadays).

Other than that, that's a pretty good start Dr!

Yeah I given her a half day off at the end of the week but she knows not to go to crazy. Not sure what else I can add into the diet at the mOment to bump up those cals. Il have a think about it and get back to you. Thanks for your advice mate. Always good quality coming from your posts

[Dr Pepper]

pepp,
it's great you are takingthe time to write this out.
does she know and is she a willing participant? =)

kids can be soo difficult. did i say difficult? I meant challange!

Yeah she has a very determined personality just like me so once she puts her mind to something she won't give up till she's done it 100%. She says she's happy with the way she is but I know it bothers her but she's enjoying spending time with me and learning new things. She is very willing just the way I have to go about it with her is what counts. Iv given her a few incentives as well to lose weight so she's looking forward to them which encourages her also...

[Back In Black]

Yeah I given her a half day off at the end of the week but she knows not to go to crazy. Not sure what else I can add into the diet at the mOment to bump up those cals. Il have a think about it and get back to you. Thanks for your advice mate. Always good quality coming from your posts

Mate, add 20g each pro and carbs immediately post workout and you are good to go.

[Dr Pepper]

Mate, add 20g each pro and carbs immediately post workout and you are good to go.

Ok no worries will do. Maybe a protein bar or something like that...

[Times Roman]

Yeah she has a very determined personality just like me so once she puts her mind to something she won't give up till she's done it 100%. She says she's happy with the way she is but I know it bothers her but she's enjoying spending time with me and learning new things. She is very willing just the way I have to go about it with her is what counts. Iv given her a few incentives as well to lose weight so she's looking forward to them which encourages her also...

5'5" and 85lbs. how much weight is she supposed to lose?

[Back In Black]

I'm assuming 85kg's? These Aussies!!!!!!

[SlimmerMe]

You are a good brother Doc. And she sounds like she respects you too.
Keep in mind she is at the peak of her hormones so moods might spring up on you without any warning so when this happens try to remember she is not talking but her hormones are.

I bet she would love my pancakes. I am going to put the recipe up for you. They are delicious and nutrient rich and I have then almost every single day hence why I honestly believe I have been able to lose so much weight.

What are her favorite activities exercise wise? this is important to find out. Finding what she likes will help her stick to a program just as finding foods she likes will keep her consistent especially since this is a lifestyle change. Any questions you might have, please do not hesitate to ask.
GOOD LUCK TO YOU BOTH!

Oat Pancakes:


1 cup oats (just regular old fashioned oats or quick oats)
1 cup egg whites (about 7 large eggs)
1 cup fat free cottage cheese (or 1% if you desire)


Splenda all you want
nutmeg, dash if you so desire
drop of vanilla, if desired
baking powder about 2 teaspoons


First: Blend the oats in a blender until real powdery (no water just blend dry )
Add all the above ingredients and blend until a good consistency for a pancake


Cook on griddle/pan which should be real hot after sprayed with Pam....and then cook like a regular pancake


TOP with:
Sugar free syrup
and banana or raspberries with a dollop of plain Greek yogurt to spread around the pancake and sprinkle some splenda on top of the yogurt
-or-
fry an egg with Pam and top your pancake with the egg


ENJOY!


MAKES 3 BIG PANCAKES! so good for 3 meals.

[SlimmerMe]

also a couple little treats keeping me sane:
cacao nibs out of the bag
plain greek yogurt with frozen blueberries

[SexySweetheart]

What a great thread Dr!

African Mango Seed Extract ...I love the mango taste!, could I suggest some fish oils, fiber chewable and vite B 12 in the am as well (fish oils have sooo many benefits including beyond body training, depending on how much veggie she is having at dinner the extra fiber will be ness to avoid constipation in this diet, and B12 will give a nice energy boost for the days she sore from training the night before)

Subway... trixey, the sauce/condiments are not measured out so cals/fats can creep in there. Bread choices, prob stick with the healthiest bread (6" wheat or Italian white are both the lowest @ 200cals) veggie/fruit toppings are about 2 or 4 cals each also and chances to gravitate towards a soda ~ high lol, but Im sure she needs the feeling of eating out and many choices in order to keep her sane while dieting (I know I do lol).
This may help: http://www.shapefit.com/subway.html


I had to look up L-CARNITINE cuz I had no idea what it was, amino acid.
I take amino acids too and found this interesting when I looked up the brand you have her using: Treating male infertility caused by inflammation of some reproductive organs and tissues (prostate, seminal vesicles, and epididymis). Random, I know lol...but it just struck me as interesting and I never heard this before.

Would she be on board for adding stretches? Just my opinion that flexibility is equally as important as building
Shes a lucky girl, having you as her traininer, much sucess will happin Im sure!





(if her gurly teenage hormones dont get the better of herand sabbatge the whole thing)

[JohnnyVegas]

Ease her in gently

I agree with everything above, but this is important. I have helped people start working out in the past and the same thing always happens...they are sore after their first couple of workouts and don't want to do it any more.

[--->>405<<---]

I agree with everything above, but this is important. I have helped people start working out in the past and the same thing always happens...they are sore after their first couple of workouts and don't want to do it any more.

now thats funny.. i love being sore!

[Ladyblahblah]

I love this thread too, Pepper. Glad to see that you guys are getting this started and doing this together ~ love your support!

I looked up the OptiSlim shakes because I'm very unfamiliar with these. Are these the packets? If so, there's a little more than 15 grams of sugar per serving and just want you to check with the diet/nutrition pros here before purchasing or having her begin using them. I'm not sure and they may be just fine; just wanted to throw that out there just in case.

I wish you and Little Pepper much luck!

[Dr Pepper]

I'm assuming 85kg's? These Aussies!!!!!!

Yes stem you are correct, 85kgs or 187lbs yank talk, lol

[Dr Pepper]

You are a good brother Doc. And she sounds like she respects you too.
Keep in mind she is at the peak of her hormones so moods might spring up on you without any warning so when this happens try to remember she is not talking but her hormones are.

I bet she would love my pancakes. I am going to put the recipe up for you. They are delicious and nutrient rich and I have then almost every single day hence why I honestly believe I have been able to lose so much weight.

What are her favorite activities exercise wise? this is important to find out. Finding what she likes will help her stick to a program just as finding foods she likes will keep her consistent especially since this is a lifestyle change. Any questions you might have, please do not hesitate to ask.
GOOD LUCK TO YOU BOTH!

Oat Pancakes:


1 cup oats (just regular old fashioned oats or quick oats)
1 cup egg whites (about 7 large eggs)
1 cup fat free cottage cheese (or 1% if you desire)


Splenda all you want
nutmeg, dash if you so desire
drop of vanilla, if desired
baking powder about 2 teaspoons


First: Blend the oats in a blender until real powdery (no water just blend dry )
Add all the above ingredients and blend until a good consistency for a pancake


Cook on griddle/pan which should be real hot after sprayed with Pam....and then cook like a regular pancake


TOP with:
Sugar free syrup
and banana or raspberries with a dollop of plain Greek yogurt to spread around the pancake and sprinkle some splenda on top of the yogurt
-or-
fry an egg with Pam and top your pancake with the egg


ENJOY!


MAKES 3 BIG PANCAKES! so good for 3 meals.

Hey slim, thanks once again for your input, always so helpful, i love it!

Im going to print out your recipe work out the macro's and get her in the kitchen cooking. Im sure she will love it and it will brighten her diet up a lot, thanks heaps! il let u know how it goes... She has never really done much exercise but she is a very determined girl and is very willing to do whatever i tell her because she's seen the effecs dieting has had on my body...

One thing is that she gets a bit down sometimes after the exercising and when i tell her that she needs to come home and eat when she doesnt want to, i guess thats the hormones you girls talk about. But im sure once we get it going will get passed that.

Thanks agin!

Btw slim I got your message on my profile but for some reason I can't reply to it. But I will be checking out what plate said on your thread. Thanks!

[Dr Pepper]

What a great thread Dr!

African Mango Seed Extract ...I love the mango taste!, could I suggest some fish oils, fiber chewable and vite B 12 in the am as well (fish oils have sooo many benefits including beyond body training, depending on how much veggie she is having at dinner the extra fiber will be ness to avoid constipation in this diet, and B12 will give a nice energy boost for the days she sore from training the night before)

Subway... trixey, the sauce/condiments are not measured out so cals/fats can creep in there. Bread choices, prob stick with the healthiest bread (6" wheat or Italian white are both the lowest @ 200cals) veggie/fruit toppings are about 2 or 4 cals each also and chances to gravitate towards a soda ~ high lol, but Im sure she needs the feeling of eating out and many choices in order to keep her sane while dieting (I know I do lol).
This may help: http://www.shapefit.com/subway.html


I had to look up L-CARNITINE cuz I had no idea what it was, amino acid.
I take amino acids too and found this interesting when I looked up the brand you have her using: Treating male infertility caused by inflammation of some reproductive organs and tissues (prostate, seminal vesicles, and epididymis). Random, I know lol...but it just struck me as interesting and I never heard this before.

Would she be on board for adding stretches? Just my opinion that flexibility is equally as important as building
Shes a lucky girl, having you as her traininer, much sucess will happin Im sure!







(if her gurly teenage hormones dont get the better of herand sabbatge the whole thing)

Yes Sexy im getting those mango's happening, iv put them as part of her diet but there yet to arrive, couple of days and i think they should be here! I will get her onto fish oil tabs because i know how many good benifits come out of them, cant beleve i forgot, woops. Guess thats why your here to tell me . When she has subway she has the wraps with the thin bread which im assuming are the lowest in fats and carbs, iv got the macros for the ones she eats but i havent checked them againest the bread rolls so il do that soon. Yeah iv heard from a few people about L-carnitine being good for weight loss but i do have to do more reserch into it.

You will be happy to know we stretch together before each weight session. Theres a big poster in my gym thats has millions of streches on it so im starting to get her to do them by herself and learn a bit more.

Thanks for all the time you spent writing that, il be sure to let u know how it goes!

[Dr Pepper]

I agree with everything above, but this is important. I have helped people start working out in the past and the same thing always happens...they are sore after their first couple of workouts and don't want to do it any more.

Yeah this is so true, i find it especially with the AM fasted cardio, she hates it but eventually she will start to see results and enjoy it more. She doesnt want to give up which is good. I put her through a very hard session today and she did really well. But over all easying her into it is a big part of it...

[Dr Pepper]

I love this thread too, Pepper. Glad to see that you guys are getting this started and doing this together ~ love your support!

I looked up the OptiSlim shakes because I'm very unfamiliar with these. Are these the packets? If so, there's a little more than 15 grams of sugar per serving and just want you to check with the diet/nutrition pros here before purchasing or having her begin using them. I'm not sure and they may be just fine; just wanted to throw that out there just in case.

I wish you and Little Pepper much luck!

Wow didnt check that, but guess what? your right 14.2 grams per serve... Ouch! The thing is she sort of doesnt like the idea of the big protein containers we get from the supplement store. iv tried about 5 differant brands with her and she hates them all. Then as soon as she shes this cute little box and tries that, she loved it. But there are a few differant brands like that so il just have to find a better one...

Thanks for looking out for me Lady

[Dr Pepper]

Wow thank you guys and girls for all the replys and research everyone did. There's still a long way to go but weve made a good start and hopefully continue on a good path. I love this place its like a little family and we all support each other, its great. Love you guys! couldnt have done it with out you all! There will be updates to come as we go along.

BBUUTTT there is one person missing from this thread, his hding somewhere around here... Does anyone know where he is??

[SlimmerMe]

I get the small packs of zip lock vanilla whey since I too do not like the big tubs. Then I put frozen raspberries and it is like a milkshake. And 40 minutes of fasted? Can she do 2 cardios a day? I swear one reason I am successful is 2 shorter sessions a day. 40 is long IMO and might not keep her motivated knowing that amount of time is required. Just my .02

[SexySweetheart]

awwww poor girl...yea it’s really hard at first to keep trucking on without seeing immediate results (us lady tend to crave immediate results in life).
This may sound silly but even though I know Im not losing weight or if I don’t see a def. in me, when Tiger makes a comment about a change in my body (even though I know he's full cr@p lol) it does motivate me and make me smile. Maybe point out a specific small change she is creating like a particular little muscle that’s forming or how her breathing is steadier during cardio etc, planting a seed of hope or motivation for her? Im sure you have positive feedback for her and a great motivator

The wraps are def. much better, glad her subway has them!

..and what is it with all the shakes and bars that are basically candy calling them protein food or weight loss food sheeesh so annoying spending time reading all the packages only to find its all garbage: scratch:

finding yummy shakes for teen..lol, yes challenging!
some shakes are better if you put them in freezer for a few than blend/shake them..its like a choc frap or strawberry smoothie, I used to throw ice cubes in with mine. OR the premade/prepackaged shakes, put in a beer chiller zip snuggy (us girls like to accessorize lol)
Attachment 119263

[BrownGirl]

Great job on doing this for your sister! As far as her not liking protein shakes...have you had her try ISO 100? I do the Gourmet Chocolate. It's crappy on it's own, but with ome peanut butter, it's actually not too shabby. Also, Slfmade was right, I simply couldn't do cardio (especialy HIIT) after leg days. I'd die! lol And I agree with everyone else that you should ease her into it, especially since she's a teenager.
Anyways, good luck!!!!

[Dr Pepper]

awwww poor girl...yea it’s really hard at first to keep trucking on without seeing immediate results (us lady tend to crave immediate results in life).
This may sound silly but even though I know Im not losing weight or if I don’t see a def. in me, when Tiger makes a comment about a change in my body (even though I know he's full cr@p lol) it does motivate me and make me smile. Maybe point out a specific small change she is creating like a particular little muscle that’s forming or how her breathing is steadier during cardio etc, planting a seed of hope or motivation for her? Im sure you have positive feedback for her and a great motivator

The wraps are def. much better, glad her subway has them!

..and what is it with all the shakes and bars that are basically candy calling them protein food or weight loss food sheeesh so annoying spending time reading all the packages only to find its all garbage: scratch:

finding yummy shakes for teen..lol, yes challenging!
some shakes are better if you put them in freezer for a few than blend/shake them..its like a choc frap or strawberry smoothie, I used to throw ice cubes in with mine. OR the premade/prepackaged shakes, put in a beer chiller zip snuggy (us girls like to accessorize lol)
Attachment 119263

Sexy! Seriously how did u get so smart? Every post iv read of yours is always so helpful and well thought out. I never thought of giving her little compliments like that. But now that I think about that I think it will work really well. Really well!

Thanks again for all the great advice

[SexySweetheart]

-----

[Dr Pepper]

^ baaaahahahaah "well thought out" aaaahahahaha .~you funny....or is that you practicing theexagerated complentsI suggested lol

No that was a straight out honest compliment... I mean you never just write a quick message. It always explained thoroughly. More posts should be like that! nothing exaggerated, promise!

[Dr Pepper]

Great job on doing this for your sister! As far as her not liking protein shakes...have you had her try ISO 100? I do the Gourmet Chocolate. It's crappy on it's own, but with ome peanut butter, it's actually not too shabby. Also, Slfmade was right, I simply couldn't do cardio (especialy HIIT) after leg days. I'd die! lol And I agree with everyone else that you should ease her into it, especially since she's a teenager.
Anyways, good luck!!!!

Hey! No I haven't tried the ISO 100, il look into that. How do u mix the peanut butter in? Do u melt it in the microwave first? I did make her do HIIT after her first legs session, pretty much made her do it. But I did go pretty easy on her. So I think il skip it from now on! Thanks for the advice!

[SexySweetheart]

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[slfmade]

I'll answer for BG. We put water, her protein powder, and peanut butter in a blender. Pour into a 16 oz water bottle if she doesn't like the big shakers, and just have her shake it up a bit before she drinks it. It mixes very very well. If you want to introduce some carbs in the meal (iso 100 is carb free), Put 1/4 - 1/2 cup oats in the blender with it. It taste just like one of those chocolate oatmeal no-bake cookies.

[SexySweetheart]

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[Dr Pepper]

I'll answer for BG. We put water, her protein powder, and peanut butter in a blender. Pour into a 16 oz water bottle if she doesn't like the big shakers, and just have her shake it up a bit before she drinks it. It mixes very very well. If you want to introduce some carbs in the meal (iso 100 is carb free), Put 1/4 - 1/2 cup oats in the blender with it. It taste just like one of those chocolate oatmeal no-bake cookies.

Mmmmm cookies! Lol sounds good mate, thabks

[Dr Pepper]

BOOM!!! 1.3kgs (2.86lbs) lost in the first week! Good start, shes going great really enjoying it! AM cardio is not her favorite but at least shes still doing it. Its a good start hopefully it will contuinue!

[auslifta]

Awesome result for her. Hopefully she keeps it up. All the best

[SlimmerMe]

Fabulous! Success is the number one motivator. Good for her! I bet you are both very pleased.

[jasc]

Props on spending soo much time helping your sister and props to her for completing her first week, the beginning is always the hardest. 3 lbs in the first week is very impressive and I'm sure you helping and her seeing the weight fall off means the world to her.

Cheers DP, you're a hell of a brother