5 replies to this topic

[Born2Juice4Ever]

Hello VIP female members,


I am currently working on setting up a detailed structured diet plan for a very close lady friend.
I really don't have much knowledge on female's diet.

She is an arobics/yoga instructor, who is holding a little water.Is willing to go hard on her diet and lose 12lbs by end of May. She is also a long distance runner, and is getting ready for the half marathon early in May.

As far as numbers goes, what should her:

-daily protein intake be
-her daily carb intake

I am thinking of structuring her diet a little similar to mine, where she has one cheat day per week, and where her carb intake is HIGHER during her longest busiest days (Friday and Saturday for her---lots of pasta on those two days)

Any advice from the gals out there is tremendously appriciated, and even the fellas who have seen changes in their girlfriends or wives physique.

Knowledge is POWER!



B2J

[Ms.Wetback]

Stats

[Born2Juice4Ever]

She is 45
4'-11"
and weights roughly 130-135lbs...she checked her weight a couple of weeks ago.
She is got a hell of an upper body, with nice tone definition but her lower body carries a so-called big booty.
Her mid section is very small, waist line almost has little 6 packs, but her under arms are soft, and even with all the muscles she carries.
She def needs to get rid of lots of water.

Trains 3 times per week. Does long distance 5-12k runs 2 times.
Yoga 2 times.
Can structure her diet to whatever needs to be.

Thank you for your help

B2J

[MissKBuff]

Well diet is always the first step. Make sure she cuts out ALL refined sugars, or as much as possible. Her calorie intake should look like an upside down triange, the most in the morning, high in protiens and good fats, medium sized lunch, and small dinner. Fruits or healthy snacks in between if possible.

Also, I have found the BEST method for dropping water quick and getting in better shape and such is cardio first thing in the mornings before eating, no less than 45 minutes.

Also, she may be a protein type, carb type or mixed type of person, so if I was you I would definitely pick up a book called "How to Eat, Move and Be Healthy" by Paul Chek (one of the greatest leading minds in nutrition and such). This book has short quizzes and such in it to tailor diets and work outs to each individual body type.

Anyways, speaking from personal experience, I do cardio every morning before eating for roughly 50 minutes to an hour, varying intensity levels throughout each work out. I have cut out a ton of refined sugars from my diet and am trying to eat organically. I also take CLA and Calcium, sometimes Green Tea extract which is great for boosting metabolism, and I am seeing and feeling results constantly.

Let us know how it goes and good luck!

[hottgrlz]

make sure shes getting 1 gram of protein per lb of muscle so about 135grams per day (if you have a better idea of how many pounds of that is muscle got with that nu mber). Highest calorie intake in the am, drink LOTS of water to clean out system and prevent retention. i actually make sure i get one things thats a total cheat every day (even when contest dieting).
for example, say shes a chocoholic like me. get her one of those hersheys bars that breaks into the tiny squares and let her have 1 square per day. this would be the only refined sugar permitted and a lot of people disagree with me, but i find being able to have and enjoy that one little thing keeps me from feeling deprived and that helps me stay on track.

make her keep a food diary and list everything she puts in her face in it. then let her know it's just for her to see (at least for the first few weeks ) a lot of people dont realize what they do and dont eat in the course of a day but keeping a dairy makes you accountable.
the reason she should keep it just for herself for the first few weeks (like 2) is so that she's honest. i had a friend do this and since she knew i was gonna see it she wrote down what she thought i would want her to eat, not the reality. once i made it just for her she got more honest then at random intervals id say hey can i see that?

HG

[MissKBuff]

I completely agree, my Fiance and I have one little piece of chocolate every day YUM! I also drink chocolate protein powder, and with it I have added 1/2 water and 1/2 organic chocolate soy milk...that's my cheat, but ONLY with the morning shake

ps: the food diary helps a lot!