Diet Help for a Vegetarian Girl

[YoungGunsNY]

Okay, this girl is 5'6, 120lb, 26years old and really low bf...bc she's a girl and they hide it well - I can't truly determine but over-estimating is maybe 12-13%.

She can stomach ground turkey - so I thought that was best for her after workout or for dinner time on non-workout days.

Also, she was a bulimic for a while and now barely eats 500-600 calories a day, but I'm trying to help her as best I can with my limited knowledge.

Input would be greatly appreciated.


Calories/Protein/Carbohydrates/Fats

Breakfast:
4 egg whites = 64/16/0/0
2 whole eggs = 142/12/0/10
1/2 cup oats = 150/5/27/2.5
TOTAL = 356/32/27/12.5

'Snack':
4oz. tofu = 88/10/2/5
4oz. sweet potato = 90/2/20/0
steamed veggies
TOTAL = 178/12/22/5

Lunch:
4oz. tofu = 88/10/2/5
4oz. sweet potato = 90/2/20/0
steamed veggies
TOTAL = 178/12/22/5

Dinner (After workout - within an hour):
4oz. ground turkey = 264/32/0/16
8oz. sweet potato = 180/4/40/0
TOTAL = 444/36/40/16

^On non-workout days:
4oz. ground turkey = 264/32/0/16
4oz. sweet potato = 90/2/20/0
steamed veggies
TOTAL = 354/34/20/16

'Snack'
4 egg whites = 64/16/0/0
1 whole egg = 71/6/0/5
Veggies
2 tbsp olive oil = 260/0/0/28
TOTAL = 395/32/0/32

Before Bed:
1 cup 1% cottage cheese = 163/28/6/2
2tbsp. natural peanut butter = 200/8/6/16
TOTAL = 363/36/12/18

TOTAL = 1914/160/123/89 on workout days
1824/158/103/89 on non-workout days

^I think they're too high though, b/c at 104LBM - she should be taking in 1400 calories at maintenance without activity - she was a bulimic so I need a great deficit so she won't go crazy.

[Damienm05]

Is fish a no-go? The diet looks good although, I'd suggest more varied meals. I used to be a vegetarian and the only way I could get by was with all sorts of exotic foods, protein powders, and meat substitutes available at the health food store.

Goals?

[Times Roman]

Any chance of her sneaking in a couple of whey isloate shakes each day? Costco has some choco flav stuff that tastes ok. 6lbs = $30

maybe some bcaa's in the shake too. is she working out? doubtful at 600 cals a day (b4 changes).

I agree. Diet looks fine on paper. (I also agree it could use more varitey.) But will she EAT it? or will it end up in the white porcelien bucket?

[YoungGunsNY]

Thanks for your replies guys...

She said she will eat it because she understands I seem to know my stuff...

Damien - unfortunately fish is a no-go or else I'd have her eating that all day long.

TR - she is working out and is surprisingly strong and really pushes herself - another problem factor is her 'scapula' are both separated although her left one only gives her problems...so which workouts should I keep her away from besides flyes? - although i had her do a variable of these with dumbells and bending the arm at about a 120 degree angle or so and emphasize the flexing at the top - she can jiggle her tits so she has control of flexing them.

I suggested variables, although I don't know any for protein...maybe whey/casein when she can't stomach food. I'm going to suggest to her to get some whey for PWO b/c it's a 30min drive to her house and then she has to cook.

I told her to vary her carbs and fats... switch 2tbsp olive oil with 2oz almonds and to switch sweet potatoes to 2oz ezekial pasta which she found for me as well (FINALLY) or ezekial bread which she knows a store to run to, or gluten free bread if she can find it.

She has an allergy to gluten as well so no wheat bread or oats or brown rice either.

[YoungGunsNY]

Also - i suggested beans for pro/carb if she wants to change a meal...i said not to do it so so often bc she gets the canned stuff with lots of sodium - although she said she could drain it herself to bypass the sodium - can you do this??

[YoungGunsNY]

I would've suggested lentils...but u barely eat any for the amount of carbs you consume ... or should I suggest this? I should also suggest quinoa....

[Times Roman]

Thanks for your replies guys...

She said she will eat it because she understands I seem to know my stuff...

Damien - unfortunately fish is a no-go or else I'd have her eating that all day long.

TR - she is working out and is surprisingly strong and really pushes herself - another problem factor is her 'scapula' are both separated although her left one only gives her problems...so which workouts should I keep her away from besides flyes? - although i had her do a variable of these with dumbells and bending the arm at about a 120 degree angle or so and emphasize the flexing at the top - she can jiggle her tits so she has control of flexing them.

I suggested variables, although I don't know any for protein...maybe whey/casein when she can't stomach food. I'm going to suggest to her to get some whey for PWO b/c it's a 30min drive to her house and then she has to cook.

I told her to vary her carbs and fats... switch 2tbsp olive oil with 2oz almonds and to switch sweet potatoes to 2oz ezekial pasta which she found for me as well (FINALLY) or ezekial bread which she knows a store to run to, or gluten free bread if she can find it.

She has an allergy to gluten as well so no wheat bread or oats or brown rice either.

well, mate... sounds like she has some challanges. But it also sounds like she's willing to make a go of it, so in theory, where the mind goes, so shall the body. So her shoulder blades are not connected? Does that mean it pains her when she works out, or she should avoid altogether? Sorry for asking all the questions, but I don't understand the bulimac thing. Does that mean no desire to eat, or it makes her nauseous? This is a little outside my area, so I'm not comfortable saying anything other than it seems like you have a handle on it. She's lucky to have you!

[n00bs]

I would be reccomending her to therapy bulimia is a very seirous condition and she obviously has some deamons she needs addressing..

[YoungGunsNY]

Well the gym helped her get over her bulimic issues - she started the gym in april and had her lost episode of forcing herself to throw up in march.

I guess she was always concerned with being skinny and looking 'perfect.' She would throw up after eating, now she just eats very little and is conscious of everything she eats. She eats healthy 'cheats.'

The gym has boosted her confidence and the trouble now is that she finds it hard to eat the full meals and eat right away as she wakes up. It's going to take her a while to get to this diet - but yesterday we worked out and finished at 6 - she didnt eat until 9 and only had brown rice & veggies. If she's on a plan, she feels guilty when I text/call her and ask if she ate .. so I just gota stay on top of her to eat and she'll eventually progress into eating more and following the diet plan.

PS - she doesn't need a diet to lose weight - but I'm just helping her for her own safety. I can't really imagine her any skinnier.

[YoungGunsNY]

Oh and her shoulder - were going to an orthopedist thursday, so well get the true info on it.