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2004/09/13, 03:18 PM
Hi everyone, I would like to ask for your help. My girlfriend is trying to loose some weight, around 20 lbs even though she is thin, but I guess she wants to drop her BF%. Anyways, she doesn't like exercise that much, so she would do some cardio 2 or 3 times a week at the most. Basically I tried to think of all the things I've learned here so far and I tried to put together a diet for her. I would appreciate some feedback before I give it to her.
Breakfast
1 oz. skim milk
1 cup special K cereal
1 cup cantaloupe
snack 1
1 cup sliced apple
lunch
1 can of tuna packed in water
some salad (lettuce, tomatoes, broccoli, etc.)
Snack 2
1 granola bar
dinner
1 grileld chicken breast
1/2 cup vegetables
1/2 cup cottage cheese
1 slice of bread
Total calories 826; proteins 75 grs; carbs 111 grs; fats 12 grs.
Will this work? is this too little for her? she weights around 60 kgs and is 1.67 cm
Thanks for all the help!
-r.
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2004/09/13, 09:50 PM
826 calories is starvation! she needs at least 1850 calories.
Try it for 2 weeks see what it does, than adjust if you have to. But never go lower than 12cal per pound. Why 1 oz of milk?
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/09/14, 01:16 AM
No way I could survive with 826 calories! As Carivan says; she'll need at least 1600-1800 calories.
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- Nina :o) Les Victoires éternelles sont celles du coeur.
www.nme-pro.com
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2004/09/14, 05:07 AM
Your a brave man giving your girlfriend a diet, better to always say she doesnt look fat giving her a diet is like agreeing with her and can only ever end badly. its like the next step up from does my bum look big in this
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2004/09/14, 08:20 AM
I agree with firemansam.:big_smile: In my opinion I need to lose weight, but if my boyfriend ever gave me a diet, I would kill him :laugh::laugh:
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Quoting from firemansam:
Your a brave man giving your girlfriend a diet, better to always say she doesnt look fat giving her a diet is like agreeing with her and can only ever end badly. its like the next step up from does my bum look big in this
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2004/09/15, 02:27 PM
She needs anywhere from 1500-2000 calories per day, and her weight in grams of protein, , she should figurre out what works for herself and her "diet" should be anywhere from 60/20/20 to 40/30/30, {carbs, pro, fat}...
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My mind tells me to win, my spirit shows me how, and my body delivers.
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2004/09/15, 03:59 PM
LOL firemansam and natalie4162, I guess you are right, I mean I do think she is slim but I guess its normal for women to always think they are fat even though they are not...
About the diet thing, I know that she should at least consume 1,500 cal a day, so I guess my question is what else could she include in the diet?
Thanks for you replies!
-r.
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2004/09/16, 06:20 AM
More milk at breakfast
She could have peanut butter with her apple at snack one
Maybe she could have her tuna at lunch on wholewheat bread
Increase the amount of veggies at dinner, and save the cottage cheese for snack 3 last thing at night
Maybe you could trick her into exercising by letting her into the secret that every pound of muscle she gains burns 30-50 (I've seen both figures quoted) calories per day :)
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2004/09/24, 08:57 PM
I hate to praise "packaged" diets (aka atkins, etc), but for me dropping processed sugar (white bread, most cereals, sweets, etc) helps me lose body fat and increasing protein (yogurt, milk, natural peanut butter, turkey, etc) helps me get the most from my workouts and keep my strength.
EXAMPLE DAY
Bfast
1 cup yougart with a little granola
As many fruits as i want
Snacks during day
usually unsalted nuts, fruits
lunch
chef salad (turkey, sliced meat on mixed veggies, and chopped veggies with 1/4 cup low-fat dressing) - maybe crutons
I make the salad heap on the plate
snacks
fruit/veggies/protien bar on days i work out
dinner
Cooked turkey, etc
Steamed veggies
All with low-sugar gravy (natural)
and I allow myself enough to feel just about full
after dinner/deserts
try to limit them but good alternatives are
instead of 2 cups ice flavored ice cream - get low carb vanilla and half one cup ice crea, with raspberries on it, you can even make a great raspberry topping with it! or peanut butter on whole-wheat crackers, hot chocolate with artificial sweetner and skim-milk
I have no idea what my total calories are, and I'm sure they vary, but when I stick with this I maintain a slim 119 on a 5'4 athletic female frame. My body fat also falls really quickly when I add 3 weight routines twice a week.
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swimgal
Getting through a horrible day and still feeling like you did your best is the biggest accomplishment. - unknown
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