Nutrition program for my girl...

[Edge.Crusher]

I would like some help designing a nutrition and weight lifting program for my girl...

She would like to tone muscle, burn fat, eats 1,800 to 2,500 calories a day, weight is between 115 and 125, she is not carbohydrate sensative or diabetic, she does workout, not with weight, she is a dedicated swimmer, she does a lot of cardio in the water each week. Her famaily does not have obesity or diabetes issues.

I need a moderate nutrition program designed for her, I know she will need lots of water and fiber along with low sodium. I'm going to start her on a weight lifting program quite soon, but I need a good nutrition program for her like how many cals, protein, etc. per day. What would a good meal plan for her be? Should she drop her cal intake each week?

Any help would be greatly appreciated...

[RippedUp]

Order Bill Philips' Body for Life book and let her follow the program. (nutrition + training)

That'd be a very good start.

On a side note, she would need enough carbs to sustain energy during her workouts and swimming sessions.
Do not cut sodium off her diet. Sodium is an important electrolyte, esp. when during aerobic exercise.

[Edge.Crusher]

How many grams of carbs do you think she should have?

[RippedUp]

Swimming burns quite a lot of calories. She should shoot for about 350g of carbs/day, and adjust from there.

[Edge.Crusher]

http://forum.bodybuilding.com/showthread.php?s=&threadid=89815

Here is a meal plan for her, sound good?

[mishvs]

Nutrition plan for my girl...
Meal 1: Oatmeat, plain, cooked with Banana
Meal 2: Apple
Meal 3: Tossed Salad, no dressing
Meal 4: Vegetable Assortment
Meal 5: Sensable Dinner (Small Amount)


Where is the protein and EFAs? I think she really needs to eat more total cals and especially more protein .

For example in the morning she could have 4-5 egg whites scrambled or made into an omlette along with her oatmeal.
Meal 2: Apple- that's fine but maybe add some chicken (100g) cut into strips and eatne as a snack.

Meal 3: Tossed salad- also good but add a can of tuna here. To increase good fat consumption, add 1 TBS of either flaxseed oil or olive oil. Maybe also add in a carb because she is so active.

Meal4: Veggies - all good. What about a protein shake?

Meal 5: can't comment but I do hope there is a little protein in there.


This would be a much more benficial diet for her not only to loose fat but also to gain muscle. Don't forget to include fats in the diet, reseacrh has shown them to decrease fat mass and increase lean mass. They are extremely important to maintain cell membranes and nutrient utilisation.

Hope this helps
Michelle

[Edge.Crusher]

All right, lets make a few corrections here, mind you, she eats lunch at school, so a sald is the best thing they have to offer there, but she can down some protein when she gets home.

[Edge.Crusher]

Well I must say the edited version looks much better, lots more protein with good amount of carbs i'd say...As for suppletments, I would like to get her on a multi vitamin and fiber pills. How does everything sound? Don't forget to take a look at her workout I made up for her! Thanks again!

Forgot to mention she will be drinking 80oz of water daily. See ya!

[sab]

What about adding a tablespoon of flax or Udos choice to the oatmeal once it's been prepared and cooled down, also add some physillium(sp?) husk.

For school how about throwing in some almonds and hard cheese to have with the salad or as a snack.

[Jay]

Have some fat free milk for lunch.


Jay