took the plunge for my first post

got a female friend (80kg) who is looking for some weight loss and upper body toning before a wedding in september

does the following look like a good plan?

TRAINING
Mon- 1 hour low intensity cardio (60% measured with heart rate monitor) followed by 15 minute chest/bicep/shoulders circuit
Tues- 1 hour spin
Wed- 1 hour low intensity cardio (60) followed by 15 minute back/tri/abs circuit
Thurs- 45 cardio, chest/bi/sho circuit
Fri- 45 cardio, back/tri/abs circuit
Sat- off
Sun- off

(thurs and fri potentially being taken up to 1 hour)

DIET

1450 calorie diet (approximate deficit of 750 cals)

2 weetabix with skimmed milk
1 banana

2 medium apples

medium potato with 100g baked beans OR chicken breast salad with 1 breakfast bar

1 slice wholemeal toast with 2 TBSP peanut butter

TRAIN

2 pears

Serving of chicken/fish with 1 medium potato/pasta/rice and plenty of veg



worried maybe about the amount of fruit? maybe complex carbs would be better?

all help appreciated

looks ok i'd drop some of the fruit and replace it with fiberous veg

drop the baked beans with the potatoe, maybe cottage cheese as a topping instead. the onion and chive one is tasty

either way, i presume thats a lot more excercise than she's been doing, and with the calory defecit she should loose the pounds for the big day :)

That looks pretty good to me. Maybe swap the Weetabix around occasionally and replace with porridge. Personally, I find oats a lot more sustaining than any other cereal.

I would say with that plan is monitor it over a few weeks and see what results come from it. I would expect a good healthy loss there especially at the beginning and it is good that she has looked to address this well before September.

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thanks for the comments there RHF and Loz. I'll get her cracking with this on Monday