help with diet for missus - Ausbb

Banjo29 · 29-11-2009, 09:24 AM

The missus will be training with me for a while to help get her back into the gym. We have a 2yo daughter and she has put on a little weight. She used to go the gym quite alot, but obviosly having a baby changes things.
Ok, should she eat the same as me just smaller quantities? do women need carbs at night? we'll be traing at about 630 or 7 at night so should we have dinner a couple of hours before we train? Whats a good PWO for her?

stats 163cm tall
63kg

PTC · 29-11-2009, 12:07 PM

Nobody NEEDS carbs at night.

its the same for everyone, 3 hours of training a week, multiple small meals made up of lean protein, essential fats and unprocessed carbs, a protein drink after training.

Banjo29 · 29-11-2009, 03:19 PM

Should I adda carb to her PWO?

Banjo29 · 01-12-2009, 05:13 PM

Ok heres what I have put together for her. Its just less than what I eat. Training 3 days a week with her doing cardio as many times as she likes 4-6 days.
The protein sources will be mixed up to include red meat.

omelette with 2 eggs and 2 whites
veges
1/3 cup dry measure porridge/muesli with milk
or
muesli/oats with berries and milk
1 egg

rice cakes with 1tbsn PB
piece of fruit

tin tuna
1 slice of wholewheat bread/pitta wrap
mayo
piece of fruit

half scoop whey
banana

1 scoop whey and scoop waxy maize

150g chicken
small potato
sour cream
veges/salad

cottage cheese with almonds

on off days We will cut the carbs down a little bit. Tell me what you think

katie · 01-12-2009, 10:44 PM

I'm 164cm, 60kg and I eat more than that...

aim for at least 30 gram of protein in each meal AND snack...

Are you going to be lifting heavy weights with her?

Banjo29 · 02-12-2009, 07:54 AM

she's the same height as you just a little heavier. yes she will be training with me. had our first sesion last night.
I will add more protein in then thx.
Shoyuld that be a whole scoop of why before training as well?

katie · 02-12-2009, 10:55 AM

re: the whole scoop of whey before training, that's up to her. I don't think the difference between a 1/2 scoop and 1 scoop is that much in the long run. What matters is consistency - consistently eating about 30 grams of protein 5-6 times a day, consistently training with HEAVY weights, etc etc

all the best!

Banjo29 · 02-12-2009, 02:24 PM

cool thx. Dont worry she'll be training hard and heavy. Is creatine ok for women? She should use what I use for supps eg fish oil, creatine?

Bluey · 02-12-2009, 02:54 PM

Good food, rest and heavy lifting + high intensity cardio = everything you need.

I wouldnt worry about creatine for her just yet. Fish oil tabs are OK though.

29-11-2009, 09:24 AM	#1 (permalink)
Banjo29 Newbie Join Date: Nov 2009 Location: Berwick Gender: Posts: 14	help with diet for missus The missus will be training with me for a while to help get her back into the gym. We have a 2yo daughter and she has put on a little weight. She used to go the gym quite alot, but obviosly having a baby changes things. Ok, should she eat the same as me just smaller quantities? do women need carbs at night? we'll be traing at about 630 or 7 at night so should we have dinner a couple of hours before we train? Whats a good PWO for her? stats 163cm tall 63kg

01-12-2009, 10:44 PM	#5 (permalink)
katie Active Member Join Date: May 2009 Gender: Posts: 1,130	I'm 164cm, 60kg and I eat more than that... aim for at least 30 gram of protein in each meal AND snack... Are you going to be lifting heavy weights with her? __________________ Rock climbing since 2005; running and resistance training since May 2009

02-12-2009, 07:54 AM	#6 (permalink)
Banjo29 Newbie Join Date: Nov 2009 Location: Berwick Gender: Posts: 14	she's the same height as you just a little heavier. yes she will be training with me. had our first sesion last night. I will add more protein in then thx. Shoyuld that be a whole scoop of why before training as well? Last edited by Banjo29; 02-12-2009 at 07:55 AM. Reason: Add question

02-12-2009, 10:55 AM	#7 (permalink)
katie Active Member Join Date: May 2009 Gender: Posts: 1,130	re: the whole scoop of whey before training, that's up to her. I don't think the difference between a 1/2 scoop and 1 scoop is that much in the long run. What matters is consistency - consistently eating about 30 grams of protein 5-6 times a day, consistently training with HEAVY weights, etc etc all the best! __________________ Rock climbing since 2005; running and resistance training since May 2009

02-12-2009, 02:54 PM	#9 (permalink)
Bluey Regular Member Join Date: Sep 2009 Location: Canberra, ACT Gender: Posts: 319	Good food, rest and heavy lifting + high intensity cardio = everything you need. I wouldnt worry about creatine for her just yet. Fish oil tabs are OK though. __________________ Lifts: Deadlift: 260kg Squat: 215kg Powerclean: 115kg Bench: 125kg Overhead 100kg at 128kg bw RAW.

29-11-2009, 12:07 PM	#2 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Nobody NEEDS carbs at night. its the same for everyone, 3 hours of training a week, multiple small meals made up of lean protein, essential fats and unprocessed carbs, a protein drink after training.

29-11-2009, 03:19 PM	#3 (permalink)
Banjo29 Newbie Join Date: Nov 2009 Location: Berwick Gender: Posts: 14	Should I adda carb to her PWO?

01-12-2009, 05:13 PM	#4 (permalink)
Banjo29 Newbie Join Date: Nov 2009 Location: Berwick Gender: Posts: 14	Ok heres what I have put together for her. Its just less than what I eat. Training 3 days a week with her doing cardio as many times as she likes 4-6 days. The protein sources will be mixed up to include red meat. omelette with 2 eggs and 2 whites veges 1/3 cup dry measure porridge/muesli with milk or muesli/oats with berries and milk 1 egg rice cakes with 1tbsn PB piece of fruit tin tuna 1 slice of wholewheat bread/pitta wrap mayo piece of fruit half scoop whey banana 1 scoop whey and scoop waxy maize 150g chicken small potato sour cream veges/salad cottage cheese with almonds on off days We will cut the carbs down a little bit. Tell me what you think

02-12-2009, 02:24 PM	#8 (permalink)
Banjo29 Newbie Join Date: Nov 2009 Location: Berwick Gender: Posts: 14	cool thx. Dont worry she'll be training hard and heavy. Is creatine ok for women? She should use what I use for supps eg fish oil, creatine?