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Diet plan req. for beginner

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URUK-HAI
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2003/09/21 16:12:50 (permalink)

Diet plan req. for beginner

My girlfriend needs a diet plan to follow, she has just started training and she does cardio 4/5 times a week for half an hour at a time. Her weight training consists of upper body one day then lower body the following session. This is performed at home as she doesnt feel ready to go to the gym. She is 5 feet 5 and currently 9 stones, she especially wants to tighten up her stomach and her backside, she does lunges in her leg workouts but worries her legs will get like Kim Chiveskys!!! Any help would be most appreciated.
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    octopussy
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    RE: Diet plan req. for beginner 2003/09/21 17:36:28 (permalink)
    Well, as long as she stays away from steriods, then she never has to worry about looking like Kim

    I can tell you, its important for her to get a regular workout schedule going. Lifting weights along with the cardio will help speed up her metabolism. Her problem areas will come together, once that diet is in chk, and she sticks to it. That goes for her back side also.

    As far as her diet, try to list her intake in a day, so we can see what kind of foods she is taking in and how often. I think it might be a easier way to help her tweak up her diet and get on to reaching her goals
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    URUK-HAI
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    RE: Diet plan req. for beginner 2003/09/21 17:43:04 (permalink)
    Ive tweaked her diet so she is taking in more protein, but Im not sure how many grams or protein she is supposed to have a day. Im used to doing my own nutrition but I am unclear as to the requirements of a female trainer.
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    James
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    RE: Diet plan req. for beginner 2003/09/21 17:52:16 (permalink)
    Hi URUK - welcome

    yes like octopussy says - we need to see what she is doing now in order to suggest tailored changes to suit her lifestyle.
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    octopussy
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    RE: Diet plan req. for beginner 2003/09/21 17:57:20 (permalink)
    Ok....see if this helps you some. As far as numbers and such. I copied this from FeminineMuscle posted up by Nubian Beauty :)

    Insufficient nutrition is often the reason why bodybuilders do not make any progress. What sense does it make to train intensely and use Anabolic Androgenic Steroids (AAS), if your body does not have sufficient nutrition to supply the muscles for anabolism? We have a higher need for adequate nutrients. IMO a nutrition program suitable for anabolism should meet four basic requirements:

    1.) Sufficient intake of high-quality protein: Proteinintake is the decisive factor when gaining weight, since protein is the building block for muscle tissue. Animal protein is in first place because of its high biological value and high content of essential amino acids. Best sources are meat, fish, poultry, eggs, and milk products. The required daily amount depends on the body weight. A supply of 1- 1.5 grams of protein per pound of body weight/day is usually effective. For example, a bodybuilder weighing 200 pounds, needs 250 g of protein per day. Since one gram of protein has an energy value of 4.1 kcal the athlete will consume 1,000 kcal per day in the form of protein.

    2.) Sufficient supply of complex carbohydrates: The importance of complex carbohydrates in the nutrition schedule of a bodybuilder cannot be emphasized often enough. They provide a continuous energy supply. This is very important when trying to maintain blood sugar at a constant level, and to prevent protein from being transformed into energy. Carbohydrates are also an important factor during the burning of fat. Preferred sources are brown rice, oats, whole wheat, yams, and vegetables

    3.) Sufficient supply of calories: Bodybuilders who work out daily and eat only 1,000 to 2,000 kcal per day should not wonder why they do not obtain any gains.

    4.) Eat according to the clock: This point is most often neglected because it requires a high degree of discipline, motivation, and long range planning. The human being is a "creature of habit" and the body loves regular schedules. It is highly recommended to put together a nutrition plan, which fits your daily schedule, and to follow it through without compromise. Eat several meals a day, possibly 5-6 and always at the same time. No matter whether you are hungry or not, whether traveling, whether you are at work or with friends, or whether you are out and about--if it is five o' clock, you should know that it is time for your fifth meal, so EAT. Regular meals in short intervals induce the body to continuously release insulin. This is extremely important since insulin transports amino acids to the muscle cell and the body is in an anabolic state. Irregular meals, skipping a meal, and
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