Hi, whats up all. the girl friend wants to drop like 10-15 pounds and tighten up she weighs 125lbs-130lbs, 5'6",she works out but only eats 3 meals a day and they consist of what ever.lol She does not have any sugar so thats good but the problem is I dont know how to make a diet for her because Im just lost with how many calories a female is supposed to take in....so could you all plzz help with a diet should it be 6 meals for the day and like how big are the portions of food she has to eat and so-on.lol pleaseeeeee help me I will be in your debt.lol thanks in advance
G/F's Diet Im lost when it comes to a diet for woman..helpa brotha out plzz..
- Thread starter web_dj
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Fyre
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Well if she's only eating three meals a day right now, yes, that has to change. She most definitely should be eating six meals a day. Each meal/snack should contain a portion of protein. If she's 130lbs, she should be eating around 130grams of protein per day divided amongst her six meals, so that would give her about 20-21 grams of protein per meal. That should be fairly easy to do.
She should get her protein from sources such as eggs/egg whites, chicken, tuna and other fish, lean cuts of beef, and whey protein. She will also get some protein from skim milk, cottage cheese and yogurt.
You want her to eliminate fruit juices from her diet. I'd rather her eat fresh fruit in the morning, than drink juice. Her complex carbs should come from oatmeal, potatoes, sweet potatoes and rice. For snacks, she can snack on rice cakes. (the flavored ones rock, but just watch the sodium in them!)
Her fats should come from olive oil, udo's oil, nuts and seeds, and natty peanut butter. I would suggest adding a couple of tablespoons of Udo's Ultimate Oil blend to her meal plan. This will ensure that she is getting enough efa's in her diet.
She should also be drinking at least one gallon of water per day.
Also be sure that she is taking in lots of greens as well.
Hope that helps!
Can you get her to come on the board?
She should get her protein from sources such as eggs/egg whites, chicken, tuna and other fish, lean cuts of beef, and whey protein. She will also get some protein from skim milk, cottage cheese and yogurt.
You want her to eliminate fruit juices from her diet. I'd rather her eat fresh fruit in the morning, than drink juice. Her complex carbs should come from oatmeal, potatoes, sweet potatoes and rice. For snacks, she can snack on rice cakes. (the flavored ones rock, but just watch the sodium in them!)
Her fats should come from olive oil, udo's oil, nuts and seeds, and natty peanut butter. I would suggest adding a couple of tablespoons of Udo's Ultimate Oil blend to her meal plan. This will ensure that she is getting enough efa's in her diet.
She should also be drinking at least one gallon of water per day.
Also be sure that she is taking in lots of greens as well.
Hope that helps!
Can you get her to come on the board?
