Johnka Please Help A Friend.

[CtA318]

Hi, I have read a lot of your stuff and your responses around the board and I need help for a friend. She is my girlfriend actually, and she is trying to slim down. Currently she weighs around 123 pounds and stands 5' 3.5" I did out her measurements on MyBobyComp.Com and it came out to be something like 24% body fat. What she needs is a clean meal plan to help her cut the body fat obviously. I dont know much about setting up meals plans. I myself have ask for help before. Anyway I know you know your stuff and thats why I'm seeking your help. Let me tell you her schedule and if you can help me out please do.

Monday - Friday we have school from 7:35-2:10. She has dance class on the following days and times:
Tuesday 6:30-7:45.
Wednesday: 5:30-8:30
Thursday: 5:30-7:00

She doesnt have much time on her hands and I beleive she would benefit from a weight lifting program but as you can see the time is a big issue here. Another problem is she doesnt have transportation to and from gyms.

Anyway I used your calculator from your website and it gave me 1122 calories if she doesnt burn any other calories. If she burns 500 calories at dance she should consume 1622 calories. I'm sure you know this stuff but I will list it for convenience.

Total Calories: 1622
Protein:117-168
Carbs: 112-140
Fiber: 19-28
Fat: 47-56
SFA: 9-14

I think thats about it. If you have any idea for a workout program that be great too but I believe the meal plan should be squared away before we try and work that out. Thanks in advanced.

Chris

[Johnka]

Hi Chris,
Thanks for the detailed info! I'm glad to see you've already found the calorie calculator. Try those numbers at first and alter them as needed.

Depending on what sort of diet your girlfriend is currently eating, she could see great results from manipulating the diet alone. Of course, exercise is 50% of the battle, so that should definitely not be ignored. But I'll leave the excersise part up to some of the many better-qualified folks around here.

I would suggest getting her to read some of Berardi's articles about when and what to eat for leanness (e.g., whole veggies and fruit with every meal; grain carbs and sugar only after workouts).

Here's a good place to start:

Dietary Displacement 1

Dietary Displacement 2

Then you can move on to these:

Nutrient timing 1

Nutrient timing 2

Then you can start organizing some meal plans using the calculator and macros you got from my web site, using some of my recipes, or similar ones of your own.

I hope this helps!

[CtA318]

Thanks I'll try and get her to read them. I'm guessing that she will give me a hard time telling me to read them (probably already have). If she doesnt read them and try to truly understand them I suppose she not at the level of maturity thats required for this life change.

[RipStone]

Just a lil advice for you or your gf to simplify eatinf right. Bascilly if you only eat unprocessed/natural foods you can't go wrong. Foods like oats, lean protein(chicken tuna), whole wheat grains, veggies and fruit. Thought this might help and serve as a good guidline to follow.

[CtA318]

Thanks RipStone.