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

[IronpumpedLady]

For someone who's a picky eater, I think you need to keep there diets as simple as possible, so they are more likely to stick with the diet. You need to add in some fresh veggies, up the protein a bit, get rid of the dairy, have her prepare her oatmeal, getting away from all the processed foods. I like to see my clients diets free of processed foods. They need to learn how to make better food choices and learn to read labels, and have an idea of what they are eating and why, the more they understand the foods, quantity, intake timing, and nutritional values the more likely they are to stick with what you are trying to enforce in there eating and training regimen. It needs to become a part of there everyday life and not a "diet" so they benefit from it. What about protein shakes?


Stay Strong~~!!!
IPL

[etxlifter]

IPL i apprecaite the input. and the oatmeal isnt processed. its regular oats. thats a typo. im trying to get her away from processed foods as much as possible but as far as in the morning she wont take the time to cook anything that isnt heat in the microwave. gets on my nerves. Thats why i added the milk as it was the only source of protien i could think of. Plus her mom has it implanted in her head that she must drink milk to lose weight. why i dunno, but she insist on having it there.

i would LOVE for her to start drinking shakes but she wont.

I have gotten her to finally start reading labels somewhat. As like you i hate her thinking she is on a diet. I want her to think of it as a life style change.

And as far as being a picky eater goes, she is picky but also refuses to eat the same thing over and over again.


ill take your suggestions to heart and when i get back in town on monday i will repost it with some changes to it and u can lmk what u think.

[JrMaFia]

ok in meal 1 you say 1 pack of oatmeal, instant oatmeal is one of the higest GI foods you can have. Milk is no good lactose=sugar. I would use 5 egg whites and 4oz oatmeal.

1/2 cup cottage cheese- Cottage cheese contains cassein protein which is excellent but low fat cottage cheese contains alot of sodium and the other one that does not contain the sodium has fat in it

hamburger patty-unless using lean ground round meat this is a no go.

Also why the fruit fructose is sugar.

Also beef jerkey might be ok from time to time as a snack when all else fails but the sodium content is heavy

Where is the chicken breast in this diet and where is the organic brown rice


The best place to shop to diet is trader joes. get your client to buy organic brown rice it comes in packets. Also bags of chicken breast. Tuna steaks are good to. Also whole wheat brown organic rice cakes from trader joes are good.

[CPT316]

Your client is lucky, I put my girlfriend on the Dave Palumbo keto diet lol and she hates me. But she is sticking to it, and she is losing weight fast.

As for your client, can you tell us what she likes to eat and what she doesn't? I'd rather not have beef or milk (milk has lactose, which will make her feel bloated, and beef has lots of fat). But I am guessing she likes beef, cuz I see beef all over the place lol.

As for shakes, why don't you let her try a isopure zero carb in the glass bottle? She might like it because it tastes like flavored water. There is also other protein water products...

But the diet looks fine, you have her working out pretty hard ETX lol.

The thing that sucks is you don't know if she is really eating all this and sticking to it, she might lie to you. That is one obstacle I have faced with clients. She might eat more, or not bother to measure amounts and justify it in her head.

Props to you for handling a tough case

[etxlifter]

ok first off i wanna say thank you guys. because of yalls comments, which i showed her, she has decided to listen to me.


many of the things yall pointed out i told her from the very very begining but she wouldnt listen.


and cpt thanks for the isopure idea. i apprecaite all the input. i will be posting up the revised diet after i go over it with her tomm and i will let yall look at it.

[Lockk]

Just a small clarification I can't speak to all Oat Meal but plain instant Quaker oat meal is no higher on the GI index then the slow cooking one and it is no more processed then the regular oat meal. The only difference in Quaker plain instant oat meal and the regular oat meal is the flake thickness.

If your client is an early to work person I can see were the packets of oat meal might be convenient.

I agree with CPT Isopure zero carb is got to be one of the best tasting protein powders in water.

[etxlifter]

just wanted to say thank yall. My client as of this morning has lost 5 lbs in the past 10 days. of course some of its water weight but still.

[spartanqueen]

Good Afternoon everyone this is my first post so please be nice....

With that being said I am in need of a diet and excercise program that will cut fat quickly. I am and can be very displined once given the correct tools to go forward. I have started working out again after a 2-3 month break I am back into in and very dedicated. I am fortunate in that i have the oppertunity to hit the gym 7 days a week if need. have access to a basic gym at work and a very upscale gym near home. I try to eat around 6 meals a day do alot of steaming veggies and fresh fish, very low carbs, organic and whole grain products. have lost 20 in the past 8 weeks on doctor prescribed phentermine. I feel like this is pretty much ineffective for me because i dont feel that is works as effectively as it did at first and have heard this is a common problem with this medication and i have been stalled at this weight for almost 3 weeks. I want to drop about 30 more pounds.

Any help would be greatly appreciated