Help with gf's diet

[Fuglydude]

Hey all...

Just wanted a quick critique of a cutting diet I was gonna make for my gf. She's trying to lean out for a shoot. She's 5'8.5" - 140 lbs right now. Doing mostly cardio (30-40 minutes 5-6x/week) w/ around 20 minutes of weights...mostly in a circuit training style to keep her heart rate up. She's not a big fan of strength training as she has issues with connective tissue injuries, and doesn't like it.

She complains that she can't eat alot and currently doesn't get nearly enough protein...this diet is on the lower side in protein for her, but its a step in the right direction and is a simple guideline more than anything. I'm gonna tell her to snack on fruits/veges as she wants to.

Meal 1
30-40 g whey protein (1 cup)
2 oz oats
(~30 g protein)

Meal 2
3 oz cooked chicken
1 cup brown rice
fibrous vegges (broc, calmix, green beans, celery, cucumber, zucchini, etc)
(~20 g protein)

Meal 3
3 oz cooked chicken
1 cup brown rice
fibrous veges
(~20 g protein)

Meal 4
30-40g whey protein shake.
with high GI fruits such as oranges/bananas. She's allowed some chocolate here as well because apparently she goes crazy without it.
- This is post-WO meal.
(~30 g protein)

Meal 5
- 1/2 cup cottage cheese w/ one apple.
(15 g protein)

Supplements:

- Womens' multi.
- I have her on 3-4 g EPA/DHA daily.
- Greens PLUS
- Glucosamine (bad knees!)
- Calcium

- I'm gonna have her on a herbal diuretic close to shoot time as well.

Please make suggestions/comments? Thanks.

 

[Warboss Alex]

way too many carbs for a fat loss diet. keep them pwo and the rest of the day make it salad/veggies+fat (OO etc).

oranges are not high GI btw.

 

[Fuglydude]

way too many carbs for a fat loss diet. keep them pwo and the rest of the day make it salad/veggies+fat (OO etc).

oranges are not high GI btw.

Thanks man...she tolerates carbs fairly well...but ya, definitely reduce it a bit more.

 

[Warboss Alex]

then just keep them in at breakfast and pwo and see what happens with gym performance/fat loss.

if she complains she can't eat a lot then a higher fat diet will provide better satiety levels. hunger pangs are common on high carb lower calorie diets.

just because someone CAN cut on higher carbs doesn't mean they should.. maybe try some sort of carb cycling for her if she can tolerate them.

btw with carbs in her system keep the fat in her diet unsaturated (olive oil, fish oil, nuts, avocado etc..)

 

[Quiksilver]

btw with carbs in her system keep the fat in her diet unsaturated (olive oil, fish oil, nuts, avocado etc..)

explain?

 

[Warboss Alex]

explain?

it's been covered before, search for it.

 

[EFFORT]

explain?

carbs+saturated fat= Fat gain

 

[spesmilitis]

oh man, needs way more fat. She'll never be satisfied with that diet. We need fats to keep functioning properly. Issues of caloric balance should be addressed via good exercise and increasing her metabolism.

it's been covered before, search for it.

What do I look up? Carbs and saturated fats will turn up a lot of results.

I heard carbs+fats= fat gain, but I never heard carbs+saturated fat= fat gain. So does that mean mono and polyunsats plus carbs don't equal fat gain?

 

[I-tallionStallion]

Also i prefer fatfree yogurt with low sugar as a source of carbs other than oats in the morning...its better for you I believe and can be mixed in the shake as well

 

[Warboss Alex]

What do I look up? Carbs and saturated fats will turn up a lot of results.

I heard carbs+fats= fat gain, but I never heard carbs+saturated fat= fat gain. So does that mean mono and polyunsats plus carbs don't equal fat gain?

Okay, okay..

to be simplistic: large amounts of (any) fats and large amounts of (any) carbs on a regular basis will be seen as two fuel sources by the body, the carbs will be oxidised and the fat will be stored.

on top of that, saturated fat plus carbs in large amounts actually screws with your insulin sensitivity, and when we're working so hard to get that under control it's easy to see how that can be a bad thing. because of this effect on insulin sensitivity it's more likely sat fat will be stored as adipose in a high carb environment especially if you include high GI carbs (unless you are very carb tolerant of course).

however a small amount (10-15g) of (any) fat in a carb meal won't hurt, if anything it will slow the digestion and improve the insulin response.