Maverick64
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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
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