diet for one of my female clients

[etxlifter]

hey guys look over this diet and lmk what yall think. any help is appreciated. As many can attest to on here Im very very good with diet 99% of the time but im struggling on this one.


Please keep in mind this is just a baseline. I will of course adjust from here.

Its designed for one of my clients. her goal is of course to lose fat, get in better overall shape and get stronger. Im having a really hard time with her right now. I think she might have some thyroid problems but i will know that on monday when the blood work comes back. but for now pretend she is a healthy female
adult weighing 140 at 5'4".

I would have liked to have her ingest more carbs after lifting but that hasnt been working out very well.


keep in mind she is a young girl(22) and isnt going to adhere to a super super strict diet and to top it off she is super picky and hates seafood.


Monday

-meal 1-Breakfest
• 1 pack oatmeal
• 12 oz fat free milk

-meal 2
• ½ cup cottage cheese
• 1 piece of fruit

-meal 3- lunch
• Medium salad
• 4 oz hamburger patty
• 1 piece of fruit


-meal 4
• 3 oz natural peanut butter on celery


-meal 5-preworkout
• 3oz tuna made with fat free mayo
• 1 piece whole wheat bread

-meal 6-dinner/post workout
• 6 oz top sirloin steak
• 3oz Broccoli w/2 slices fat free cheese

-meal 7
• ½ cup cottage cheese
• ½ piece of fruit




Tuesday
-Meal 1-breakfast
• 1whole wheat waffles w/syrup and butter
• 12 oz fat free milk

-Meal 2
• 3oz tuna made with fat free mayo
• 1 piece whole wheat bread

-Meal 3- lunch
• 4 oz chicken
• 1 medium sweet potatoe
• 1 piece fruit

-Meal 4
• 1 piece fruit
• 4 oz mixed nuts

-Meal 5-preworkout
• 3/4 cup cottage cheese

-Meal 6-dinner/postworkout
• 6 oz hamburger patty
• 4 oz cucumber

-Meal 7
• ½ cup cottage cheese
 
Wednesday
Meal 1-breakfast
• 1 pack Oatmeal
• 12oz fat free milk

Meal 2-
• 3oz chicken salad made with fat free mayo
• 1 piece fruit

Meal 3-lunch
• 6oz tuna salad
• 2 piece whole wheat toast

Meal 4-
• 1/2 cup cottage cheese

Meal 5-dinner/postworkout
• 4oz lean hamburger patty
• Small salad

Meal 6-
• 4 oz lean hamburger patty
 
Thusday
Meal 1-breakfast
• 1whole wheat waffles w/syrup and butter
• 12 oz fat free milk

Meal 2-
• 3 oz beef jerkey
• 1 piece fruit

Meal 3-lunch
• 6oz chicken salad
• 2 piece whole wheat bread
•

Meal 4-
• 3 oz natural peanut butter on celery
• 1 piece fruit

Meal 5-
• 4 oz mixed nuts

Meal 6-dinner
• 6 oz chicken
• 2 whole wheat tortillas
• 3oz grilled onions/bellpeppers
 
Friday

Meal 1-breakfast
• 1/3 cup egg beaters
• 2 piece lean bacon

Meal 2-
• ½ cup fat free cottage cheese
• 1 piece of fruit

Meal 3-lunch
• 6oz steak
• Broccoli and cheese

Meal 4
• 3 oz chicken salad
• 1 piece fruit

Meal 5-dinner
• Sensible Cheat meal(low carb)
 
Saturday

Meal 1-breakfast
• 1/3 cup egg beaters
• 4 oz new York strip steak

Meal 2
• 2 oz beef jerky
• 1 piece fruit

Meal 3-lunch
• 2 Fajitas made with chicken breast and veggies(onions and bell peppers)
• Whole wheat tortillas

Meal 4
• ½ cup fat free cottage cheese


Meal 5- Dinner
• Sensible cheat meal(low carb)
 
Sunday
Meal 1-breakfast
• 3 egg veggie omelet

Meal 2
• 3 oz natural peanut butter on celery

Meal 3-lunch
• 4 oz of pot roast
• ½ cup brown rice with a small amount of gravy

Meal 4
• 1/3 cup fat free cottage cheese

Meal 5- dinner
• Grilled chicken kabobs(8 oz chicken)(tomatoes, bell peppers, onions)

[etxlifter]

here is her workout plan

-Sunday- 40 min walking in the morning
Afternoon-hamstrings/butt/obliques
• Dumbbell sldl- 3x10(light weight)
• Sumo leg press – 3x10
• Sitting leg curls- 3x10
• Glute trainer- 3x10
• Bw leg kick backs super setted 3 different ways- 2 super sets
• Oblique work

-Monday-back/biceps
• Cable pulldowns to the front- 4x10(2 sets uni-arm machine and 2 sets wide grip regular)
• Cable row- 3x10
• Machine pulldown- 3x10
• Bent over dumbbell row- 3x10
• Dumbbell curl- 3x10
• Preacher curl machine- 2x failure

Tuesday- 40 min cardio in the morning
• Kickboxing class for 30 min. in the afternoon.
• Lower ab work

Wednesday-quads
• ATG barbell Squats- 4x10
• Close stance leg press- 1x25
• 10 min break
• Hack squat- 3x10
• Leg extensions- 1x failure plus 2 static holds
• Short break
• Walking Bw lunges to failure- 2 sets

Thursday- 40 min cardio in the morning
• Kickboxing class for 30 min. in the afternoon.
• upper ab work

Friday-40 min cardio(optional) or off day

Saturday- 40 min cardio in the morning
Afternoon- chest/shoulders/triceps
• Barbell bench- 3x10
• Dumbbell incline- 3x10
• Pec-dec- 3x10
• Machine shoulder press- 3x10
• Dumbbell side laterals- 2x10(2 sets each side)
• Dumbbell front raise- 2x10
• Machine pushdown- 3x10
• BW Bench dips- 2xfailure

[YoungNJacked]

how long have u been personal training bro? i just got out of it, couldnt stand the pay for the amount of education i have now. figured be better to get a business degree instead.........but to the routine.........

it might be wayyyyyyyyyy too clean bro. u make it way too complex for a 22 year old. u gotta make it simple as fuck dude!!!! only chicks who will do that are single older ladies focused on health and fitness. ive had a couple, and they are usually the best clients. however if i were trainng a girl i would train her in a alot of bodyweight exercises, stability and core work for the first 12 sessions. then when she resigns because she feels really athletic i will add in the compound lifts to the scheme. ill start with her at 30 minutes of cardio 2 times a week(usually after i train her). then after week one i will increase to 45 minutes 2x a week. then 3 week up to an hour a session. get her to eat a banana and gatorade after workouts. it calms binge eating of fast food. esp 22 year olds. tell her to eat subway sandwiches by school or work for lunch and have cheerios and fruit in the am. for dinner some pasta and chicken and some red wine(instead of binge drinking and good for heart).

[shoalin]

Yeah that diet is to clean and the fact that she hates seafood is going to have her hating eating chicken in the matter of weeks. 22 huh, whats does her sedentary lifestyle look like, because I'm guessing that because of her age she might still be partying and drinking alcohol which would have to be factored into her diet. Over all though I believe the diet is in good standing but I haven't had many clients that can keep that diet up for long.

YoungNJacked, did you work in a gym, private or corporation. I find working for big companies with their own gyms pays better and the time is always the same, plus you can free lance and even take a part time gig in a gym. I've done the paper pushing thing, it's not for me. I need to wake up in the morning and put on sweats or track pants, not a suit and tie.

[preistfan]

I like the way everything looks. One thing to remember is protein in the am helps to curb the appetite for the rest of the day, see if she can do is hard boil some eggs the night before for her breakfast. It makes for less am prep time which is usually a big help too. As far as the training, I have had great sucess with having my clients do a lot of supersets and also by doing some jump rope work in between sets of strength training. One example is;
DB chest press on an exercise ball uni-laterally, superset with flyes on the ball and followed up with 1 min of jump rope and then 30 seconds rest. Give it a shot. I started using this set up when I had a woman who wasn't really heavy but wanted to loose about 15-20lbs. The standard supersets only worked for a little while. Once I threw in the jump rope she started seeing the number on the scale go down.

[YoungNJacked]

shaolin, yeah i have done it all..........but i prefer just free lancing with people a know for cash, much like construction the way i see things. u get paid about the same and ur fees are much like union fees. that being said, stick to the suit and tie brother. im going for my MBA after i finish up this BA degree in business management. personal training is more about developing good communication skills. i am a cocky son of a gun, but i get the results. i mean u cant expect a 22 year old girl to follow a diet like that. they are not gunna follow it because either they dont have the money or they dont wanna spend the extra money on new food. i would say honestly..........1 hour cardio ED if she wants results FAST. i did this with one client. went from size 16 to size 10 in 3 months. 22 year olds dont have the cash to resign, so u gotta get in good with them personally. u gotta learn about their habits and if they party and drink. u gotta become their friend and confidant. i was always super chill with my clients, had a few hit on me, but always pretended like it didnt happen. gotta keep it professional with the younger ones. because more than likely they are trying to get a guy like u, thus the reason they listen to u as a trainer.

[etxlifter]

hey guys thank you for your input. after showing her everybodies comments I finally got her mind changed on a couple things that i didnt like about the diet. especially more protien.


And her lifestyle is not partying. she maybe does that once a week. She is my best firends girlfriend and they dont really do shit. he buys her food too and he is an engineer so money is not a problem.

anyways just wanted to say thanks.




oh and i have been training people for about 3 years now off and on as just a side job.

[ShadeofPink]

What would you recommend for a not-so-young 5'4 140 who DOES like seafood?

[YoungNJacked]

ahhaha pink ur the same size as my ex........ill tell u the same thing i told her.......lots of MEAT!!!! keep unsaturated fats high and sugar low. cardio 30 min a day on elliptical with only free weights. girls think it has to be difficult to see results.

[ShadeofPink]

Originally Posted by ribbler

i say eat the seafood when you crave it..to deniy your self anything will only lead to benge...treat your self at least once a week..i sayon the week end..because youll be nice and modivated on monday..listen to deniy your self can lead to example= my bro down in florida didnt make it to the comp..he stopped at deneys and eat like 150 dallars in food..he couldnt take it any more..ribb

Oh reallllyy???? I have a close friend that's a local butcher..and he owes me
I just have to kick the refined sugar habit! Dr pepper is my downfall! It keeps my junk in the trunk!

Thanks for the advice and I'm sure I'll be begging for more....