Diet questions

[uphgrn]

My wife is looking for diet suggestions, just looking to tweak, She is 5'6, 115 lbs. Works out at least 5 times a week, plus Yoga and cardio (3x wk). Sample of her diet;meal#1-2 cups coffee, piece of gluten free bread with butter and high fiber cereal, meal#2 (10am) energy bar or boiled egg, meal #3 peanut butter sandwich (gluten free bread) and an apple, meal #4 yogurt with granola and some raisins, meal #5 (supper) anything from chicken and cottage cheese to spaghetti with meat sauce (more of a challenge with this meal because the kids have to eat it as well) and desert (usually homemade!!), meal #6 (just before bed) usually 1 egg 2 egg whites or sometimes cottage cheese and 1/4 chicken breast (boiled). She always has a protein shake (30g) before work out and protein shake and an apple after workout. What she is looking for is suggestions to get more definition from muscle more saturation I guess. Her workout consists of 1 major body part per day and usually 1 minor, for example back and calves, chest and stomach, usually 3-4 movements and 3-4 sets. We are trying at this point to change it weekly, week #1 SUPERSETS, #2 DROP SETS, #3 HIGH REPS (low weight) AND #4 LOW REPS(high weight) and sometimes FST-7 at the end. Any suggestions will be appreciated, thanks.

[_Ragnar_]

Sample of her diet;meal#1-2 cups coffee, piece of gluten free bread with butter and high fiber cereal

meal#2 (10am) energy bar or boiled egg,

meal #3 peanut butter sandwich (gluten free bread) and an apple,

meal #4 yogurt with granola and some raisins,

meal #5 (supper) anything from chicken and cottage cheese to spaghetti with meat sauce (more of a challenge with this meal because the kids have to eat it as well) and desert (usually homemade!!),

meal #6 (just before bed) usually 1 egg 2 egg whites or sometimes cottage cheese and 1/4 chicken breast (boiled). She always has a protein shake (30g) before work out and protein shake and an apple after workout.

Needs more real protein. Especially at Meal 1.

[Talo]

Really ? At 5'6 115lbs I think she should put on some weight.

It could be that she is overtraining 5x weights plus 3x cardio/yoga is a lot , IMO .

[uphgrn]

Actually she is in great shape, she's just looking to tweak, and looking for any suggestions on meals, timing, amounts etc...

[uphgrn]

And actually if she gained lean muscle it would be ok, scale weight doesn't really mean much

[marino]

I agree with Ragnar more protein in the morning meals will help her gain some lean muscle mass. IMO she is overtraining.

[uphgrn]

thanks for the suggestions, I agree more protein in the mornings...just to clear the training up, she works on a different cycle for weight training 5 days a week with 2 days off, but they are not always on weekends, depends on the week, usually a day off after back and usually a day off after leg day, the cardio she does on off days and once on a light day, 20 minutes, but not high impact, the yoga is for stretching and done in the mornings, I don't think she over trains, but she is in really good shape, she is small boned if that helps.

[Dryvrgrl]

fatten that chick up!!

[uphgrn]

I'm trying! Actually since she has changed she has gained, I was told to point out that she is now 120lbs! and adding protein in the 1st meal will help (shake 1st thing, then eggs and egg whites). But I've done the bulk then cut and I won't do that anymore, I find its easier on me when I lean gain year round, and that is what she is now striving for.

[ms_moneypenny]

agree with more real protein comment. Where is it??? 5-6 and 116 seems kinda skinny.