Some female fitness question

[7_Deadly_Sins]

I'm trying to help my girlfriend loose about 5 pounds of fat or less and build some muscle in the process...I searched on here, and on google some and didn't find anything good.
What is the recommeded ammount of protein for active females? .75 grams per pound? And would fats be any different.
How much water does she need to drink. 3/4 gallon-1?
I cant think of any other questions, but I'll post them if I do.
Thanks for the help.

 

[Dad]

Protein sort of depends upon her workouts. If she's weight training, say, 4 days a week, and doing some aerobics 4 or more days a week, I recommend at least a gram per pound of bodyweight. My wife, Mom here, takes in at least a 1.5 gms per pound, and powerlifts, and walks the dog briskly every day almost for at least 30 minutes.

It would probably help to know a bit more about hewr training, stats.

 

[7_Deadly_Sins]

Sure thing. Thanks dad.

She's about 5 5 and proabley 125.

As for training...I think I'll get her to do full body work out 3 times a week, M/W/F
I'll ask her if she wants the full body or just whatever I'm doing at the gym that day. I dont think it'd matter much what she's doing with the 3x a week vs mine, but I might be wrong.
she'll do cardio proabley 4-6 times a week.(with some morning sessions..proabley once or twice a week on off days)

 

[Dad]

Yep, given that training schedule, I'd still stick with at least a gram of protein per pound of bodyweight.

Fats depend a bit on which type of fat - if it's flax oil, and olive oil, then maybe 40 grams or so on average each day.

The carbs are going to be the "make it or break it" I think - stick to low glycemic, but throw a cheat meal or two in a week.

Yuo could have her start writing down everything she eats for a couple of weeks. At her weight, if her bodyweight hasn't changed by more than a pound or so (assumming she's not holding water from her monthly cycle), then yuo're at maintenance. Yuo can juggle ratios from there.

 

[lynx]

Yep, given that training schedule, I'd still stick with at least a gram of protein per pound of bodyweight.

Fats depend a bit on which type of fat - if it's flax oil, and olive oil, then maybe 40 grams or so on average each day.

The carbs are going to be the "make it or break it" I think - stick to low glycemic, but throw a cheat meal or two in a week.

Yuo could have her start writing down everything she eats for a couple of weeks. At her weight, if her bodyweight hasn't changed by more than a pound or so (assumming she's not holding water from her monthly cycle), then yuo're at maintenance. Yuo can juggle ratios from there.

Some good advice.

Is this going to be a life style change for her? If not then it's just another diet and it won't work.

 

[7_Deadly_Sins]

Some good advice.

Is this going to be a life style change for her? If not then it's just another diet and it won't work.

Thanks dad.
And yep, life style change. She wants to do this really bad to be healthy(she has tons of health problems) and she wants a really good body for some modeling jobs she's looking into.
She understands this is not a temp thing, and she'll do it proabley till I quit, which is never.

 

[7_Deadly_Sins]

Update.
Going to set her diet like this.

Forgot..this is a 40/40/20 split.
I'm open to suggestions if you think different macros would be approate.

Per meal.
F=9.6
P=43.2
C=43.2

Total:
F= 48 grams
P= 216 grams
C= 216 grams

That's 5 meals a day.
She's going to be training with me, and doing cardio fairly often.
Weight training, same as me. 4-6 days a week.
No supplements as of now.
Going to tel her about foods I suggest now...going to keep simple carbs mostly out of her diet expect for post workout, and maybe early in the morning.