G/F's diet

[saizen]

hey there! My g/f just wanted me to post her diet to see if it's ok, or if needs improvements. She's been combining lifting weights and doing cardio for a few years now. She's fit but of course she wants to improve. Don't we all.

She's 5' 2" and weighs 120lb and she is currently splitting the 25mg Winstrol (winny) tabs in half and doing them three times a week. She loves Winstrol (winny) man! Strength went through the damn roof, added good muscle to her petit frame, joints are great, no water retention. She's been on for 4 weeks now. She is also taking one "Charge" in the evenings pre workout. She is thinking of adding one in the morning as well. But she wants to know from you experts, if her diet is check or it needs improvement.

Morning:
2 scoops of whey with half tsp. of peanut butter and half cup of 1% milk

Lunch:
Either, lobster salad, crab salad, egg salad -4 eggs one yoke- or tuna salad with two slices of flax seed bread. She makes the salads, with one stick of celery and 2tsp of mayo in it.

Snack: One banana, or apple with about two tbsp. of peanut butter.

Dinner: one chicken breast, with some sort of green veggies. Or some beef strips with green veggies lightly sautéed in olive oil.

Snack; post workout. 2 scoops of whey with half tsp. of peanut butter and half cup of 1% milk

Should she cut back on the mayo maybe? She does use it everyday for her tuna/crab/egg or lobster salads.

I appreciate all your help and taking the time to read/post your replies.

Thanks!

 

[Faye]

First off I'd have to say that it doesn't look like she's eating enough. She's only eating 4 times a day and I think that she should be eating a minimum of 5 times a day, but ideally she should eat 6 times a day. Next, she needs to have protein at EVERY meal, and the 8 grams of protein in the 2 tbs. of peanut butter at her first snack just doesn't cut it.

Any other recommendations would be goal dependent. Exactly what is she trying to do?? Add muscle, or cut?

As for the mayo - it's really not as bad as people make out, and these days you can buy flax mayo at health food stores, so... However, in terms of fats she does have better choices than regular mayo for fat. I'd rather see her have a tablespoon of Udo's Oil or some more nuts, 2 oz of almonds for example.

 

[Technobarbie]

You might have her start out her b-fast with say 6 scrambled egg whites and a bagel or wheat toast. Then she can use that whey that she's doing for b-fast as her first snack, she needs to add a snack between b-fast and lunch.

Also, she could throw in a no carb/low fat shake before bed.

This will bump her up to six meals and keep her metabolism going so that while she will be able to build on the additional protein she won't be getting much more in carbs or fat.

 

[saizen]

Thanks for your help ladies! Always great to see very knowledgable people handing out great advice and insights!


Faye; she is trying to cut up and after the Winstrol (winny) is over -8 weeks left- she 's going to hit some Anavar (var) along with 2 charges a day. Shedoes eat 5 times though, but I still think she should squeeze something in between b-fast and lunch though, like Technobarbie suggested.

But as you all are aware, working in an office isn't the easiest of things, especially trying to take out a blender in the office kitchen and blending-up a protein shake. What about protein bars? They tend to have a shit load of sugars though. They work for me, but she's very apprehensive about bars considering the fat and the sugars tend to pretty high, I'm only reffering to Detour Bars, not sure about others brands.


So if it's like meals are like this, would it work better then?

Meal 1:
2 scoops of whey with half tsp. of peanut butter and half cup of 1% milk

Meal 2:
protein bar with 2oz of almonds

Meal 3:
Either, lobster salad, crab salad, egg salad -4 eggs one yoke- or tuna salad with two slices of flax seed bread.

Meal 4: One banana, or apple with about two tbsp. of peanut butter.

Meal 5: one chicken breast, with some sort of green veggies. Or some beef strips with green veggies lightly sautéed in olive oil.

Meal 6 -post workout, before bed-
2 scoops of whey with half tsp. of peanut butter and half cup of 1% milk


Thanks for your answers and time ladies.

 

[Faye]

If she want to cut protein bars are a big no-no. If she's cutting she needs to loose the milk and fruit too, sugar in both. Her carbs need to come from low GI sources, like brown rice, oatmeal, or yams. If she works in an office, she's going to have to start cooking a head of time and bringing her food with her to work, there really is no getting around this. I think her diet should look more like:

Meal 1:
6 egg whites, 1 whole egg, 1/2 cup oatmeal (not the instant kind, whole oats)

Meal 2:
4 oz chicken breast and 2oz of almonds
or
Shake (made with water) and 2 oz almonds (get a shaker and rinse it out in the bathroom)

Meal 3:
Either, lobster salad, crab salad, egg salad -4 eggs one yoke- or tuna salad and 1/2 cup brown rice (no bread while dieting!)

Meal 4: 4 oz chiken breast, 1/2 cup brown rice (or 6 oz yams, or 1/2 cup oatmeal again)

Meal 5: one chicken breast, with some sort of green veggies. Or some beef strips with green veggies lightly sautéed in olive oil.

Meal 6 -post workout, before bed-
2 scoops of whey with half tsp. of peanut butter or half a tbsp on Udo's Oil

 

[Technobarbie]

Good Faye!!

 

[Fyre]

I would not suggest adding fat to that post workout shake. I would rather see a protein/dextrose shake post workout and then put in another snack before bed. I personally do 1 scoop of whey isolate and 50g of dextrose with water immediately after I work out. Then before bed, I have 1 cup of cottage cheese and a tablespoon of Udo's Oil.

 

[saizen]

Like always, great info ladies. I will pass on your wisdom to my G/f and I'll let you know the progression and any new developments.

She still has about 6 weeks of Winstrol (winny) to go, before she hits the Anavar (var). At this point, 4 weeks into her cycle she's feeling really good with 3 half 25 mg tabs a week. She's thinking of upping the dosage to a full cap and two halves per week for the remainder of her cycle. She knows her body best so I do my own dosages and let her experiment with her own.

Thanks again ladies! Awesome tips!

 

[Faye]

Fyre, I agree that dextrose is usually best post work-out, but I dont think it is necessary while cutting. It's also her last meal before bed so I was thinking about slowing the adsorption of protein with the fat for sustained release while sleeping.

I've always found this to be a difficult issue to deal with, what to eat if your last meal of the day is both your post workout meal and your before bed meal. Protein and carbs or protein and fat? I've found that protein and fat and maybe some fiberous veggies are what work best for me. I'd be willing to explore other points of view.

 

[Fyre]

Fyre, I agree that dextrose is usually best post work-out, but I dont think it is necessary while cutting. It's also her last meal before bed so I was thinking about slowing the adsorption of protein with the fat for sustained release while sleeping.

I've always found this to be a difficult issue to deal with, what to eat if your last meal of the day is both your post workout meal and your before bed meal. Protein and carbs or protein and fat? I've found that protein and fat and maybe some fiberous veggies are what work best for me. I'd be willing to explore other points of view.

I still do it when I'm cutting. I still feel it's important to refuel those glycogen stores. And yes, I toally agree about the before bed meal
should be one that is slower absorbing. What I would do is have my post workout shake immediately after training, give it an hour and then have a little snack before bed(it's always protein and efa's). heheh....but that's just me.

 

[Faye]

That's cool. I'm terrible about post-workout carbs, I could never get into the habit. I do see the value in doing it that way.

 

[saizen]

Ok ladies one more thing for you...My g/f tried taking out the 1% 1/2 cup of milk from her shake and sub it with water like Faye suggested, but let me tell you a little story about projectile vomit man! Jesus!!! That ain't going to happen man! What about skim Milk? Soya Milk perhaps? The only dairy product she has, is from the 1/2 cup of milk in her protein shakes. So if 1% milk is no good and water is definitely a no go, what can she use? Any suggestion would be greatly appreciated.

Thanks Again!

 

[Faye]

LOL, she needs to buy better tasting protein powder is what she need to do. But baring that I'd say go with the 1%. Sorry, that's pretty funny though.

 

[Prana]

I was wondering about the 2 scoops of protein before bed. THat would be about 46 g's protein in the average scoop, is that too much? I am drinking casein whey and efa's before bed, if 46g's protein at one sitting is digestable and used, then count me in!!

 

[Prana]

saizen... I know she's dead set on the milk but so was I until about 2 weeks ago when I cut it out completely (and I love it very much) and I feel so much better. Less bloat, and digestion is a lot better too! wink wink!

 

[Prana]

Faye, Im young not familar with imperial system! So 6oz almonds is equal to six shot glasses worth, right? ahah/

 

[Prana]

Oh Faye, I just checked the values on 6 oz of almonds. WHOA, guess I screwed up the amount!! 2 oz of almonds sounds better!
SO fitday says in 2 oz almond there are

cals - 270
fat - 30
carb - 11
protein - 12

Does that sound right to you? thanks, sorry for the confusion!

 

[Faye]

Yep, 2 oz is just about right. And as far as the protein goes, some scoops are still 17 g protein per scoop, so 2 scoops is 34 grams of protein. That's about what I would aim for before bed. 46g of protein is a little much beofore bed imo, unless you're bulking.