G/F's diet | www.bb-forums.com

hey there! My g/f just wanted me to post her diet to see if it's ok, or if needs improvements. She's been combining lifting weights and doing cardio for a few years now. She's fit but of course she wants to improve. Don't we all. :-)

She's 5' 2" and weighs 120lb and she is currently splitting the 25mg winny tabs in half and doing them three times a week. She loves winny man! Strength went through the damn roof, added good muscle to her petit frame, joints are great, no water retention. She's been on for 4 weeks now. She is also taking one "Charge" in the evenings pre workout. She is thinking of adding one in the morning as well. But she wants to know from you experts, if her diet is check or it needs improvement.

Morning:
2 scoops of whey with half tsp. of peanut butter and half cup of 1% milk

Lunch:
Either, lobster salad, crab salad, egg salad -4 eggs one yoke- or tuna salad with two slices of flax seed bread. She makes the salads, with one stick of celery and 2tsp of mayo in it.

Snack: One banana, or apple with about two tbsp. of peanut butter.

Dinner: one chicken breast, with some sort of green veggies. Or some beef strips with green veggies lightly sautéed in olive oil.

Snack; post workout. 2 scoops of whey with half tsp. of peanut butter and half cup of 1% milk

Should she cut back on the mayo maybe? She does use it everyday for her tuna/crab/egg or lobster salads.

I appreciate all your help and taking the time to read/post your replies.

Thanks! :-)

First off I'd have to say that it doesn't look like she's eating enough. She's only eating 4 times a day and I think that she should be eating a minimum of 5 times a day, but ideally she should eat 6 times a day. Next, she needs to have protein at EVERY meal, and the 8 grams of protein in the 2 tbs. of peanut butter at her first snack just doesn't cut it.

Any other recommendations would be goal dependent. Exactly what is she trying to do?? Add muscle, or cut?

As for the mayo - it's really not as bad as people make out, and these days you can buy flax mayo at health food stores, so... However, in terms of fats she does have better choices than regular mayo for fat. I'd rather see her have a tablespoon of Udo's Oil or some more nuts, 2 oz of almonds for example.

You might have her start out her b-fast with say 6 scrambled egg whites and a bagel or wheat toast. Then she can use that whey that she's doing for b-fast as her first snack, she needs to add a snack between b-fast and lunch.

Also, she could throw in a no carb/low fat shake before bed.

This will bump her up to six meals and keep her metabolism going so that while she will be able to build on the additional protein she won't be getting much more in carbs or fat.

Thanks for your help ladies! Always great to see very knowledgable people handing out great advice and insights! :-)

Faye; she is trying to cut up and after the winny is over -8 weeks left- she 's going to hit some Var along with 2 charges a day. Shedoes eat 5 times though, but I still think she should squeeze something in between b-fast and lunch though, like Technobarbie suggested.

But as you all are aware, working in an office isn't the easiest of things, especially trying to take out a blender in the office kitchen and blending-up a protein shake. :-) What about protein bars? They tend to have a shit load of sugars though. They work for me, but she's very apprehensive about bars considering the fat and the sugars tend to pretty high, I'm only reffering to Detour Bars, not sure about others brands.

So if it's like meals are like this, would it work better then?

Meal 1:
2 scoops of whey with half tsp. of peanut butter and half cup of 1% milk

Meal 2:
protein bar with 2oz of almonds

Meal 3:
Either, lobster salad, crab salad, egg salad -4 eggs one yoke- or tuna salad with two slices of flax seed bread.

Meal 4: One banana, or apple with about two tbsp. of peanut butter.

Meal 5: one chicken breast, with some sort of green veggies. Or some beef strips with green veggies lightly sautéed in olive oil.

Meal 6 -post workout, before bed-
2 scoops of whey with half tsp. of peanut butter and half cup of 1% milk

Thanks for your answers and time ladies.

If she want to cut protein bars are a big no-no. If she's cutting she needs to loose the milk and fruit too, sugar in both. Her carbs need to come from low GI sources, like brown rice, oatmeal, or yams. If she works in an office, she's going to have to start cooking a head of time and bringing her food with her to work, there really is no getting around this. I think her diet should look more like:

Meal 1:
6 egg whites, 1 whole egg, 1/2 cup oatmeal (not the instant kind, whole oats)

Meal 2:
4 oz chicken breast and 2oz of almonds
or
Shake (made with water) and 2 oz almonds (get a shaker and rinse it out in the bathroom)

Meal 3:
Either, lobster salad, crab salad, egg salad -4 eggs one yoke- or tuna salad and 1/2 cup brown rice (no bread while dieting!)

Meal 4: 4 oz chiken breast, 1/2 cup brown rice (or 6 oz yams, or 1/2 cup oatmeal again)

Meal 5: one chicken breast, with some sort of green veggies. Or some beef strips with green veggies lightly sautéed in olive oil.

Meal 6 -post workout, before bed-
2 scoops of whey with half tsp. of peanut butter or half a tbsp on Udo's Oil