Female diet help

Hi

My wife needs some help with her diet and would appreciate any help you can offer. She is an aerobics instructor and therefore works out a lot, sometimes doing up to 4 classes per day.

She is 35 years old, +/- 160cm tall and weighs 58 kgs.

What she needs some help with is structuring her diet properly (meals, snacks, etc) and she is looking to get a bit leaner. The kind of thing she is struggling with is how and when she should eat when she does a class at 5:30am, 8am, 9am and 5pm on the same day. What kind of nutrition should she take in between classes and afterwards. And then how should she eat the rest of the day?

Any help will be appreciated

well first thing is she is going to need to eat plenty of carbs in the morning...if she is training at 5:30 i would say go for oats in the morning at about 4:45,5:00,with egg whites for breakfast,how much?well this is up to her,she needs to judge her carb intake over a couple of weeks,if she is feeling a lack of energy during classes etc then she needs to up her carbs,if she feels like she that she is not using all those carbs then adjust...i suggest by starting with moderate amounts,50-60g to begin with,if she needs to up it then up it at say 10g of carbs per meal untill she feels the right level to sustain constant energy through out her training sessions... the same can be said for her evening classes,i'd go for a lesser amount of carbs,just enough to fuel her to get through that last class,if she spills over then she will not be using up those carbs and will end up storing them as she is not using the extra energy.. now during the day she needs to judge on her activity level if she needs carb intake to keep her energy levels up during the day,these can come from fibrous vegitables which will help aid in the fat loss. now protein milos sarcev recons 1g per pound of body weight it essential for survival. 2g per pound if you are a body builder that wants to grow quickly. maybe try 1.5g of protein to start off with.. split it up in 6 meals for essential amino acid distribution through out the day... so 58kg's is 191g of protein. so lets have a look see..60g whey protein after her morning classes would be essential i think and 30g after her evening session would be a good idea... egg whites whites will be a good breakfast protein source. mid morning she will be having whey protein and say some fruit to replenish glycogen stores from the strenuous activity. chicken for lunch would be a good idea. cottage cheese before bed another good idea as it is slow release protein. dinner would be fish or tuna and some form of protein would be good pre afternoon work out.

so breakfast

100g oats 5egg whites +1 whole egg

after 8am session 1 serving whey protein and maybe an apple if she needs some carbs.

after 9am session 1 serving whey protein and apple to help replenish glycogen.

11am chicken and veg

2pm tuna and veg and 1 tablespoon olive oil

4pm protein shake (mrp with low carbs such as lean body or something similar)

6pm(post aerobics) 1 serve whey protein+ apple.

7pm chicken/fish and veg

9pm half a cup of cottage cheese...


try that out and see how it works...if she starts dropping then u know its working

Thanks very much, dj. I was hoping you would reply because your diet advice is always top class. She'll give it a try and see how it goes

If you want to get some AAS in there you can use 10mg of Winny per day with Clen. My wife was on this and she had great results. Lost 5kg of bodyfat and gained 2kg of solid mass in 8 weeks.