Quote (Da_Greatest_77 @ Nov 21 2011 02:49am)
hey raynor just wondering if you could help me with a diet for my mum. ill give a bit of background information first...
shes 51 years old, from Poland and really likes her food. she had a mild stroke early last year and was hospitalised for a few days. after that she realised she had to get her life back on track and went on a diet and lost about 15 kg. however since then she has recently put all of that weight back on. she weighs around 100kg and is only around 160cm (obese?)
she is also very stubborn and basically refuses to do exercise. she has type 2 diabetes, blood sugar problems and blood pressure problems.
could you write a rough plan for me to try and get her to follow? im getting more and more concerned for her.
Hey there. I am sorry to hear about your mother's stroke and hope she can turn herself around with a healthy diet. For her height she should be around 120 lbs for her age. Please see below::
Good overall foods -
Protein - Lean meats like Chicken, turkey, tuna, fish, eggs, lean beef.
Complex Carbs - Whole Grains(all of them, like whole grain breads/pasta/brown rice, etc), Vegetables, legumes.
GOOD fats - Olive Oil, Nuts, Peanut butter, fish, OMEGA 3-6-9 supplements, avocados, etc.
You are going to want to take in approx 300 calories less than you require for fat loss, equal calories taken in to burned for maintainence, and 300 calories more than needed for bulking. To figure your requirements, google BMR Calculator and figure it.
You are going to want to get about 60% from protein, 25% from carbs, and 15% from good fats. READ THE LABELS OF WHAT YOU ARE EATING and keep a FOOD JOURNAL so you can add everything up.
MAKE SURE YOU ARE EATING EVERY 2-3 HOURS (SMALL MEALS)
In addition, make sure you do at least ONE HOUR of exercise each day. Cardiovascular activity like running, jogging, swimming, playing a sport, using a cardio machine at the gym, or lifting weights WITHOUT taking breaks...are all acceptable. For her you could just have her just take long walks (fast walks if possible) just to stay mildly active.
Female MEAL PLAN (to cut down to the 110-120 lb area)
Meal 1 - 1 bowl of Kashi Go-Lean Cereal w/ 3/4 cup Organic Light Soy Milk or 2% organic regular milk (250 cals)
Meal 2 - 1 fruit (apple, orange, pear, peach, nectarine, etc) + 1 oz cheese (cheese stick is good) (140 cals)
Meal 3 - 1 slice of whole grain bread + 1 can of tuna + veggies (basically a half tuna sandwich) (280 cals)
Meal 4 - handful of almonds or 1tbsp peanut butter + celery sticks + a fruit (160 cals)
Meal 5 - 1 large green salad + 4 oz chicken breast + 1tbsp olive oil + vinegar (280 cals)
Meal 6 - 1 regular serving-cup of Oikos Organic Greek Yogurt (any flavor) (140 cals)
This is 1,250 cals per day.
Make sure that she drinks approx 1 gal of water per day. It also also preferred to drink 1-2 cups of coffee or tea in the morning on an empty stomach about 20-30 minutes before eating breakfast. This will accelerate fat burning in the morning from fasting all night.
If she eats this, along with doing the proper exercise routine as illustrated above in the training guide, she can stand to lose around 1.5-2 lbs of fat per week.
In addition, for supplementation please see below:
Female Supplementation:
1. Multivitamin (NOW! Eve)
2. NOW! Super Omega 3-6-9 (take 2x pills 2x a day with meals)
3. Twinlab Stress-B complex (take 2 capsules 1x per day with a meal - this product also has 1g of vitamin c which is excellent)
4. NOW! Vitamin d-3 4,000 iu (take 1x per day)
Buy these supplements from Bodybuilding.com for the best price. Google for the 10% off coupon which changes periodically.