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