Quote Originally Posted by HDRIDER925 View Post
5'9
25yrs
169lbs
23%BF from what that machine says that you squeeze for like 5 sec's
Alright. Well 6 meals a day. (Remembering portion sizes too. A lot of women think they eat "healthy" but are still over eating.) Alternating Pro/Carb and Pro/Fat. ex:
Meal 1-Pro/Carb
Meal 2-Pro/Fat
Meal 3-Pro/Carb
Meal 4-Pro/Fat
Meal 5-Pro/Carb
Meal 6-Pro/Fat

Protein sources: Chicken, lean steak, lean ham, eggs, tuna, talapia, salmon, etc etc.
Carb: Potatoes, Sweet potatoes, whole wheat pasta, etc
Fat: Nuts, Cashews are my fav, Canola/Flaxseed Oil.
(You can just google for more options)

Also: the yogurt and the granola bars...check the ingredients. Sugar=bad.

I would use this to calculate BMR: (http://en.wikipedia.org/wiki/Metabolic_rate)
655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

then

if you are sedentary (little or no exercise) : Calorie-calculation = bmr x 1.2
if you are lightly active (light exercise/sports 1-3 days/week) : Calorie-calculation = bmr x 1.375
if you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-calculation = bmr x 1.55
if you are very active (hard exercise/sports 6-7 days a week) : Calorie-calculation = bmr x 1.725
if you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-calculation = bmr x 1.9


She'll probably need to eat close to what I need to, around 1800 cals a day. But calculate that for accuracy. And obviously, to lose weight, she will need to burn more calories than she eats. Roughly, about 50 minutes on the elliptical will burn 500 calories. Healthy weight loss is about a pound a week, so that is 3500 calories weekly...500/7 days a week, 700/5 days a week...so plan how much she will need to work out accordingly. Fitday.com is a really helpful site for keeping track of diet and activity.