crazy8

I have a female friend in Hawaii and Im trying to help her with her diet. She works from 730am-4pm and only gets one 30 minute break.Im thinking for now a 4 meal diet would be ok.Well she is 21 years old, 5' 11" and 165 lbs.She is going to get back to working out.I have told her it would probably be best to do cardio/workout every other day.What is a good "starter" diet?She wants to tone up and be more defined but isnt interested in bulking.Any Ideas?

Thanx alot everyone.

grant

I would recommend 1.0 to 1.5 g from a good lean source of protein per lb of lean body mass as well as a complex carboyhydrate with each meal along with a plenty of fruits and vegetables.

There's no way she might be able to incorporate 5-6 meals in a day? I guess I always have trouble believing there's no time during the workday to sneak at least a little something.

crazy8

Ok,Im thinking in her case since she realy doesnt need much it would be best to keep her off of powder.So she can get her protein from white meats.As far as complex carbs.,is that like potatos,otameal,and stuff like that?What kind of foods contain complex carbs and how much should she consume in a day?

grant

She should really try and figure out (according to her own individual goals, metabolism, lbm, as well as body fat %) her protein and fat intake and adjust the remainder of her calories for carbohydrate, those lower GI/GL complex sources she might include would be rolled oats, beans, lentils, brown rice, barley. No potatoes.

crazy8

Ok I can talk to her about al of it today when she gets online.A few more questions.Is there a rough idea on what she shouls consume for her goal as far as colories and such?Is there a set amount of carbs and fat like how many grams/lbm?After I have numbers from here and her I will be drawing up a diet for her then I will post it back here for approval

Thanx alot for everything.

crazy8

Any ideas on post above?
Thanx everyone.