Hi, James. Just some of my quick thoughts. . .
Muscle is muscle, whether it is female muscle or male muscle. Protein requirements are the same. The 1g per pound of body weight you mentioned, depending on body composition goals, is a bare MINIMUM. Whatever the number is, your lady friend’s daily protein requirements should be divided into five, six or MORE meals. Make it three meals, three snacks.
If she’s trying to lose weight, taking in enough protein protects LBM (and the number for weight loss should probably be 1.5g of protein per pound of body weight, maybe 2g if calories are more severely restricted). If one were trying to bulk, taking in enough protein promotes the necessary substrates for anabolism. Once again, I probably like 1.5 to 2g per pound of body weight (maybe even a little more if one were using an androgen/steroid/pro-steroid).
I don’t know what your lady friend’s body composition goals are, but heavy cardio (meaning more than four 30-minute sessions per week) can be highly catabolic. Unless post-workout nutrition is handled properly, she’s likely to lose muscle and lower her metabolism.
I’d strongly recommend that you start reading everything you can get your hands on by John Berardi here on t-mag in the article archives. Diet is important, but also the workout part of things, too.
Last thing, even with heavy, monster exercises – i.e., multi-joint, compound exercises like squats, deadlifts, olympic-style lifts, bench presses, chin-ups, bench presses and the like – your lady friend will not put on ANY bulk or mass if she’s eating at maintenance. The only changees she’ll see will be a reduction in BF and increased definition. Her muscles will not get bigger, only harder and more dense.
Just some food for thought, discussion and debate . . .