I’m wanting your help with formulating a diet plan for my girlfriend. A few things to bear in mind: She is of the school of high carb low fat diets which have never really worked for her. She has recently started training with me. I thought I would ease her into the lifestyle by getting her to train with me and to slowly start eating healthier. She has embraced this and now has 3 weight sessions a week and 3 or 4 cardio sessions - she has also reduced her carb intake and begun using a protein powder to increase protein intake. She has expressed an interest now in taking her diet to the next level. I am wanting to put her on a t-dawg 2.0 style diet
I have written a sample diet plan and I was wondering if you would mind critiquing it. Ideally I would like to not include the oats and substitute something like an egg white omellette in meal 1, but I don’t want to do too much too soon and discourage her. I would have liked to include more solid proteins as well, but bear in mind that she is revamping her whole lifestyle (that of the cereal for breakfast, sandwich for lunch, big midafternoon snack and then big dinner)
I have made use of lots of protein shakes so as to make it easy for her - at this stage she does not like the idea of eating solid foods at each meal (not used to eating 6 times a day in the first place). I am hoping to accomodate her and when she starts seeing results try and implement more solid foods.
? cup oats with 2 scoops protein
25 g almonds
1 scoop protein powder
7 fish oil tabs
Meal 4 (if not training):
Same as meal 2
Meal 4: (if training - Post Workout)
30 g Gatorade
30 g protein
10 jellybeans (30 g carbs)
Chicken breast/Mince/Steak (250 g)
5 fish oil tabs
If my calculations are correct this works out to:
Non Training Days - P - 151 g, C -74 g, F - 60 g; 1440 calories
Training Days - P - 205 g, C - 135 g, F - 61 g. 1770 calories.
I know that the jellybeans post workout are not ideal, but I am trying to accomodate her sweet tooth (which is rather viscious!)
She currently weighs 150 lbs with a goal weight of 120 lbs. Is this caloric intake too high, bearing in mind that she has a fair amount of fat mass?
Is this, coupled with a good weights and cardio program a good starting point?
Any advice or tips would be most appreciated.
Thank you very much for your time. I look forward to hearing your response.