question for the ladies or diet gurus...please!

[smallsparrow]

My wife is very experienced in what she needs to do in the gym as far as lifting and cardio, but she has never gotten her diet down to a science. She lifts 3 times a week and runs about 4 miles 5 times a week. She is about 5-6 and weighs around 137lbs(she carries a lot of msucle but her bodyfat is high, not sure how high though). I have her eating about 1500 calories/day split into 5 meals. I split into about 24gr/protien 12gr/fat and 22gr/carbs. She has been on the diet for a week and has lost 4lbs so far. But her diet was crap before she started, late night carbs.

typical 5 meals

1. 1 and 1/2 scoops Grow + 1tbs flax + banana
2. 6 eggs(2whole) + 1/2 cup oats
3. 4oz cod + 3 cups broccoli + 1/2tbs Neuman's Own (oil/vinager)
4. 3oz steak + 1 cup green beans
5. 4-5oz of tuna + spinach salad + 1tbs oil/vinager

Her goal is not to step on stage for a bodybuilding contest. She wants to get down to 122lbs and look good on the beach and in her clothes.

Her concerns --

1. She says she doesn't want to bulk(no offense to anyone), which translates into she thinks her protein is too high in the diet.

2. She is afraid to eat after 7PM. I feel that she needs to get in all 5 meals. I also think that it will boost her metabolism and keep her burning fat as long as she doesn't eat a lot or bad carbs later than 7pm with her 5th meal. This is the biggest questions she has -- To eat after 7 or not???


Thanks for any help you can give us! Peace and stay safe all....ss.

 

[Big A]

This is the biggest questions she has -- To eat after 7 or not???

Of course! As long as it's clean protein, no poblem. Some vegies too.
Besides, if one goes to sleep at 10pm and another at 1am, do they both stop eating at 7pm?? You cannot lock someone into a diet like that time wise, as it's detrimental on many levels.

 

[smallsparrow]

Thanks BigA.....That is along the same line as I am telling her, but she has to hear it from someone other than me I guess! She goes to bed around 9 or 10 so I tell her if she eats around 7 or later to just eat good quality protein and some veggies.......Glad we are on the same page!

 

[smallsparrow]

bump

Don't want to be a pain but can anyone shed some light on if I have the diet nailed down for what she is trying to accomplish? Are the calories and porportions about where they should be? Thanks and stay safe all.....ss.

 

[wyldeone]

smallsparrow!

very good questions and your on the right track I would actually bump a few of her meals as far as portions go to get her metabolism in overdrive. let me look it over a little more and I'll make some adjustments for you. this is more of what the board needs I am more than happy to help people that atleast try. wyldeone.

 

[smallsparrow]

wyldeone

Thanks for the help!! I know dpsquat and I seen what your diet and techniques did for him first hand so it would be awesome if you could help my wife out!! SHE finally decided to follow a strict diet and get rid of some unwanted bodyfat. Makes a huge difference when the person wanting to loose the fat actually believes in the diet plan. Thanks again for the help! Stay safe.....ss.

 

[wyldeone]

answers!

Smallsparrow,

I looked over your meal plan as well as her goals and objectives along with her current body comp.'s and weights. Your on track but there are a few subtle changes i would makes. this is what we are looking at as follows bellow.


MEAL #1

4 EGG WHITES
2 WHOLE EGGS
1 CUP QUAKER OATS

MEAL #2
40 GRAMS OF PROTEIN POWDER OF CHOICE(I RECCOMEND A ION-EXCHANGED WHEY PROTEIN IOSLATE MINUS THE ADDED FILLERS AND SUGARS THESE ARE MORE EXPENSIVE BUT THE BIOLOGICAL PROTEIN VALUE IS MUCH HIGHER THEREFORE HER BODY WILL ASSIMILATE THE PROTEIN EASIER)
MIX WITH WATER AND 1 TABLESPOON OF FLAXSEED OIL
1 BANANA

MEAL #3
4 OZ. SALMON(THE EFA'S WILL HELP TO JUMPSTART HER METABOLISM)
2 CUPS OF STEAMED BROCOLLI W/NEWMANS
4 OZ. SWEET POTATO OR YAM

MEAL #4
6 OZ. STEAK
1-2 CUPS OF GREEN BEANS OR MIXED STEAMED VEGGIES

MEAL #5
5 OZ. WHITE ALBACORE IN MINERAL SPRING WATER W/SPINACH OR ROMMAINE LETTUCE APPROX. 2 CUPS AND 1 TABLESPOON OF OIL/VINEGAR DRESSING

This should help buddy let me know how this works and also get her doing cardio 4-5 days a week for 30-45 minutes a day on the treadmill. 70% of target heart rate at 12-14% grade. Any other questions let me know. best wishes wyldeone.

 

[smallsparrow]

wyldeone

Thanks for the help!!! I will print out your plan and have her start on it today....She will be curious and scared as to why you have have her eating 1 cup of oats compared to 1/2 cup. I am sure that it is to up her metabolism, I just need to convince her to try it and see. You know how crazy women get when you start having them eat more to loose weight!! I am trying to get her to take some pictures of herself each week and compare them instead of worrying too much about what the scale is reading. Damn scales!!!!

She sometimes kicks out 7 minute miles when she runs and I am pretty sure that this is above 70% her target heart rate. She ran about 4 1/2 miles today in about 36 minutes. I found a heart rate calculator online and I will see if we can determine where she should be.

Wylde thanks so much for all the help!

Peace and stay safe....ss.

 

[smallsparrow]

wyldeone

I have the wife eating the diet that you have outlined but she is having a very tough time eating a whole cup of oats. Do any of your clients have this same problem? I told her to at least cook a whole cup and eat what she can and try to eat more and more each day until she can cram it all down. Any tips or suggestions? Also, would it help if I could get a picture to you to help guide us through this?

Once again thanks for all the FREE help that you are giving this board. I hope that this thread will help alot of other women out there in the same situation. I've been reading the other threads and I want you to know that your advice on here is appreciated by many of us. Peace and stay safe.....ss.

 

[wyldeone]

try this

I would add in digestive enzyms to help her body assimilate the food easier. Also don't force it on her try just gradually increasing that meal or do 1/2 cup in the morning and have her take in the other 1/2 cup w/ meal #2 let me know if you have questions. best wishes wyldeone.

 

[Triguy]

wyldeone, where can i educate myself on the reasoning behind certain %'s of fat-carbs, carbs to fats in diets with relation to building muscle, sports performance.