[Maverick64]

I have a very good female friend who BADLY wants to lose weight. She is 5'6" and currently 248 lbs. She was as high as 305 a couple of years ago and by walking several miles a day and eating less was able to drop to 205...but now is back up. She is very intelligent and like I said highly motivated and wants to be under 200 by May1st...and would like to be in a size 6 dress by 9 months. This is the program I have designed for her:
Diet: high protein, moderate monosaturated fat, lower carb
Daily example:
7AM: 1/4 cup almonds, 1 slice 100%whole wheat bread, 3 hard boiled egg whites = 240 calories
9:30AM: 1/2 cup blueberries, 1/4 cup almonds = 140 calories
Noon: Peanut butter sandwich (2 slices 100% whole wheat bread & 2 tablespoons natural peanut butter) = 360 calories
2:30PM: 1 protein pudding cup = 160 calories
5PM: 1 baked chicken breast and salad w/ low fat dressing = 300-400 calories
8PM: 1/2 cup almonds = 200 calories

I am aiming for 5 small meals a day with total calorie intake of 1500-1800 cal.

Exercise:
Mon-Wed-Fri - HIIT 15-20 minutes (basically doing suicides with walking for 1 minute between 20 second sprints)
Tue-Thur - moderate walking for 1 hour
20 minutes of weight training all 5 days also.

Water intake: She is drinking about 96 ounces of water daily

Supplements: green tea and I am going to start her on RPN's DCP

So far she has actually gained 1 pound! i am pretty sure that is muscle gain..she said she feels "firmer".

What do you think? Anything I am missing? Comments please!
Mav

[IainDaniel]

What was her diet like prior to your suggestion?

Cals seem extremely low.

[Maverick64]

I ran three different BMR calculators and they all had her's at 1900 calories..so shouldn't a deficit of 200-300 be good without putting her into starvation mode?

Her previous diet plan in her own words:
got to 205 by doing the following:

Cutting quantities of food in half.

In the morning I would drink oatmeal
At 10am I would eat a tuna sandwhich

For lunch I would just eat fresh pineapple or watermelon and yogurt. Or for at least 2 days in the week I wouldn’t eat a lunch.. I would just drink milk and maybe have some fruit.

And I would walk for about 30-40 min. every day at lunch. But I was running, then walking, then running, then walking the trail up at the park near work. Ialso would get up on the weekends at least 1 day on the weekend and walk a 3 mile walk around **** Woods.

For dinner I would just cook a good meal.. I’d cook rice or soup or something latin American and didn’t really count calories or carbs ever. I would just watch the quantity but ate really good at dinner time… Nearly anything I wanted but NO cheese ever, NO butter, only olive oil used when cooking and ate chicken, white rice, fish, beef, sometimes pork, but I just cooked with lots of salsa and different foods… I also ate home made pure ground corn tortillas.. about 2 of them.

An example of how bad she wants this...her past saturday exercise consisted of:
ran/jogged1.5 miles then walked 5 miles..that evening she went dancing and danced for 4 hours non stop.

[kitchenstud]

I'd start her out with the Abs Diet. Its pretty simple, yet effective. Great program for beginners, or really anybody for that matter(except the really hardcore bodybuilders).

[Maverick64]

I checked out the Abs Diet...they seem to focus on 12 super foods. In my sample diet above you can see I have 8 of those 12 foods. Seems a big thing with the abs diet is a focus on higher amounts of monosaturated fat (ie:almonds, peanut butter.avocados)..which is what I have her on