Trying to help my sister. Please help with DIET.

[ASK.]

Hey i'm trying to help my sister with a carb cycling diet. I made a diet plan for her, but can you guys please critique it. I don't want to mess with her growth and want only the best for her so i want to make sure her diet is bullseye. Her main goal is lowering her BF; re composition. She lifts 3 days of the week.

Stats:
Age: 18
Weight: 113
BF: 25%
Height: 5'6"

Training Regimen:
M:Rest
T: Back and Biceps
W: Rest
Th: Chest and Triceps
Fri: Rest
Sat: Legs and Shoulders
Sun: Rest

Supps: Omega 369 (4 caps/ day) and MV

Diet:
No Carbs: M,W,F
Low Carbs: Th, Sun
High Carbs: T, Sat

No Carbs:

1243 Calories P: 212g F: 35g C: 21g

2 eggs + 2 Egg Whites + 50g Spinach
Protein Shake + Yogurt + 28g Almonds
6oz Chicken + 50g Spinach
PreWO: Protein Shake
PostWO:Protein Shake
6oz Grilled Chicken + 50g Spinach
113g Low Fat Cottage Cheese

Low Carbs:

1442 Calories P: 199g F: 25g C: 114g

1 Egg + 2 Egg Whites + 52g Kashi Go Lean + 8oz Almond Breeze + 70g Blueberries
Yogurt
97g Brown rice + 6oz Chicken + 50g Spinach + 70g Blueberries
PreWO: 40g Oatmeal + Protein Shake + 70g Blueberries
PostWO: Protein Shake
6oz Chicken + 50g Spinach
113g Low Fat Cottage Cheese

High Carbs:

2047 Calories P: 214g F: 43g C: 215g

1 Egg + 2 Egg Whites + 52g Kashi Go Lean + 8oz Almond Breeze + 70g Blueberries
200g Sweet Potato + 32 Almond Butter + Yogurt
6oz Chicken + 50g Spinach + 70g Blueberries
PreWO: 40g Oatmeal + Protein Shake
PostWO: 8" Banana + Protein Shake
6oz Chicken + 50g Spinach + 195g Brown Rice
113g Low Fat Cottage Cheese

[Emma-Leigh]

Hey i'm trying to help my sister with a carb cycling diet. I made a diet plan for her, but can you guys please critique it. I don't want to mess with her growth and want only the best for her so i want to make sure her diet is bullseye. Her main goal is lowering her BF; re composition. She lifts 3 days of the week.

Stats:
Age: 18
Weight: 113
BF: 25%
Height: 5'6"

Training Regimen:
M:Rest
T: Back and Biceps
W: Rest
Th: Chest and Triceps
Fri: Rest
Sat: Legs and Shoulders
Sun: Rest

Supps: Omega 369 (4 caps/ day) and MV

Diet:
No Carbs: M,W,F
Low Carbs: Th, Sun
High Carbs: T, Sat

No Carbs:

1243 Calories P: 212g F: 35g C: 21g

2 eggs + 2 Egg Whites + 50g Spinach
Protein Shake + Yogurt + 28g Almonds
6oz Chicken + 50g Spinach
PreWO: Protein Shake
PostWO:Protein Shake
6oz Grilled Chicken + 50g Spinach
113g Low Fat Cottage Cheese

Low Carbs:

1442 Calories P: 199g F: 25g C: 114g

1 Egg + 2 Egg Whites + 52g Kashi Go Lean + 8oz Almond Breeze + 70g Blueberries
Yogurt
97g Brown rice + 6oz Chicken + 50g Spinach + 70g Blueberries
PreWO: 40g Oatmeal + Protein Shake + 70g Blueberries
PostWO: Protein Shake
6oz Chicken + 50g Spinach
113g Low Fat Cottage Cheese

High Carbs:

2047 Calories P: 214g F: 43g C: 215g

1 Egg + 2 Egg Whites + 52g Kashi Go Lean + 8oz Almond Breeze + 70g Blueberries
200g Sweet Potato + 32 Almond Butter + Yogurt
6oz Chicken + 50g Spinach + 70g Blueberries
PreWO: 40g Oatmeal + Protein Shake
PostWO: 8" Banana + Protein Shake
6oz Chicken + 50g Spinach + 195g Brown Rice
113g Low Fat Cottage Cheese

1. At 113# and 5'6 she needs to GAIN weight < that is underweight, even by NON bbing standards.

2. WAYYY too little fat.

3. She doesn't NEED to be that strict with her diet...

4. She doesn't need that much protein - she would only have about 90-95# lean mass, and the levels you have her on would be for someone with much more than this. Drop the protein to something more reasonable (150-175g would be fine for her).

5. She needs to eat more than this. She can still carb cycle, but add another 200 cals to each of those meal plans and you might be getting close to adequate.

[ASK.]

1. At 113# and 5'6 she needs to GAIN weight < that is underweight, even by NON bbing standards.

2. WAYYY too little fat.

3. She doesn't NEED to be that strict with her diet...

4. She doesn't need that much protein - she would only have about 90-95# lean mass, and the levels you have her on would be for someone with much more than this. Drop the protein to something more reasonable (150-175g would be fine for her).

5. She needs to eat more than this. She can still carb cycle, but add another 200 cals to each of those meal plans and you might be getting close to adequate.

THANK YOU SO MUCH FOR YOUR HELP AND TIME! Is the diet better?

NO CARB:
1380 Calories: P: 195g F: 56g C: 22g

3 eggs + 1 tbsp olive oil
Yogurt
6oz chicken + 50g Spinach
PreWO: Protein Shake
PostWO: Protein Shake
6oz Chicken + 50g Spinach + Flaxseed Oil
226g Cottage Cheese

LOW CARB:
1659 Calories: P: 187g F: 49g C: 127g

52g Kashi Go Lean + 8oz Almond Breeze
Yogurt
6oz Chicken + 50g Spinach + 70g Blueberries + 1tbsp Olive Oil
PreWO: 40g Oatmeal + Protein Shake
PostWO: Protein Shake
6oz Chicken + 195g Brown Rice + 1tbsp Flaxseed Oil
113g Cottage Cheese

HIGH CARB:
2112 Calories: P: 198g F: 56g C: 206g

1 egg + 2 Egg White + 1 tbsp Olive Oil +40g Oatmeal + 8oz A.Breeze + 70g Berries
Yogurt
6oz Chicken + 200g Sweet Potato + 50g Spinach
PreWO: 40g Oatmeal + Protein Shake
PostWO: Banana + Protein Shake
6oz Chicken + 195g Brown Rice + 1tbsp Flaxseed oil
113g Cottage Cheese