M.R.P's for women

[Richie]

my girlfriend is into walking a 3 or 4 days a week and i'm going to put her on a 3 day weight training routine (to do at home as she is not interested in a Gym..................yet!!) i'm comfortable in arranging a weights routine for her but she is a little on the chubby side (endomorph bodytype) and would appreciate a little help with a nutrition program. i was thinking 3 small meals and 2 or 3 M.R.P. but what ratio should i look for in a M.R.P. (carbs.protein,fat) as she would have one of these as the last meal before of the day.also with the "real food" meals, what would be good for her as complete meals. any help would be appreciated,thanks. Richie

[ErgoGal]

Originally posted by Richie
my girlfriend is into walking a 3 or 4 days a week and i'm going to put her on a 3 day weight training routine (to do at home as she is not interested in a Gym..................yet!!) i'm comfortable in arranging a weights routine for her but she is a little on the chubby side (endomorph bodytype) and would appreciate a little help with a nutrition program. i was thinking 3 small meals and 2 or 3 M.R.P. but what ratio should i look for in a M.R.P. (carbs.protein,fat) as she would have one of these as the last meal before of the day.also with the "real food" meals, what would be good for her as complete meals. any help would be appreciated,thanks. Richie

A few things to consider with MRP's:
1)If it tastes awful, she won't eat it - so make sure she chooses one that tastes good to her
2)If she chooses one which is too high in calories, feel free to only use 1/2 pouch per meal
3)2-3 MRP's is a lot of calories for a girl trying to lose fat. Are you saying "MRP" when you mean to say "protein supplement"?
4)If going for 6 meals a day - remember that women don't weigh very much so we can only eat so many calories a day while trying to lose fat. Let's say she's shooting for 1800kcal per day (that's 12kcal/#bodyweight daily for a 150 pound woman) to lose fat - over 6 meals that would be only 300kcal per meal. Many MRP's contain 300kcal without adding milk to them - and who wants to waste all their daily kcal on watery MRP's? I'd rather eat whole food myself.

So what should she do:
Let's say she'll have 1800kcal/day - now have her choose a do-able macronutrient ratio - 40/40/20 or 33/33/33 are popular choices for individuals trying to lose fat. More extreme low carb diets and ketogenic diets are effective for quick weight loss as well. Plug in her "must-haves" like coffee, post-workout meal, then plug in the whole food meals (focus on the protein first), the protein supps, and the MRP's.

As for real food meals:
Well, that's the magic question now isn't it? How to make dieting tolerable. Many dieters and weight lifting athletes get very cozy with skinless chicken breast, cottage cheese, flax seed oil, low glycemic veggies, low glycemic fruits, fish, brown rice, oatmeal, and protein supps. Round steak and sirloin are low fat and affordable cuts of beef (where I live anyway). The George Foreman grill helps a lot too.

I wish you and her the best of luck.

-EG

[Richie]

hey thanks ErgoGal, i'll shoot for around 300 calories per meal. a lot of the foods you mentioned are what i basically eat. i'm a typical endomorph as well and stick to mostly skinless chicken, egg whites,whey powder and carbs like sweet potato & broccoli. i usually stay away from fruit which i've also told my girlfriend. i think grapes are low glycemic but what are other fruits that are as well. it's summer here so most fruits are in season. also is white rice really that bad as brown rice is..well.....you know? thanks heaps. Richie

[ErgoGal]

Brown rice has only a slightly lower GI than white rice. So now I'm also wondering why the heck we (we = BB's) torture ourselves with brown rice - it tastes way crappier than white rice in my opinion. Anyway, here's a link to Rick Mendosa's glycemic index webpage.

http://www.mendosa.com/gi.htm

And here's his Glycemic Index lists - which can help you choose some low-GI fruits. I generally stick with berries, grapes, apples and oranges.

http://www.mendosa.com/gilists.htm

Again, good luck to you both!

-EG

[catmom3]

mrp--myoplex has a few that taste like a milkshake, even mixed with water. Banana, chocolate, strawberry. (let me investigate. get back to you!)

catmom3

[catmom3]

mrp--met-rx has a few that taste like a milkshake, even mixed with water. extreme chocolate, berry blast, vanilla.

They also have bars, but watch the fat content on these. I never tried the rtd's.

catmom3

[andrerox80]

mrp--met-rx has a few that taste like a milkshake, even mixed with water. extreme chocolate, berry blast, vanilla.

They also have bars, but watch the fat content on these. I never tried the rtd's.

catmom3

okay, bumping a 2002 post that went no where and had crappy info... interesting...