Help for Daddy

[Kayak Jones]

My almost 18 year old daughter has been accepted as a contestant in the upcoming Miss Houston pageant (as my hair turns from salt and pepper to mostly salt). She looks great by most peoples standards but would like to drop about 5-8 lbs and show some additional muscular definition by mid March. She is just about 5'6" and 125-130lbs. She has asked me to help her with her nutitional program between now and then and has specifically requested that I give her a weeks worth, or at least a few days worth of daily menus. I'm having enough trouble with mine for a 190lb man much less an 18yo kid. I turn to y'all for some help. Basically she doing some type of cardio about 4 days/week . I also have her weight training for abou 30-45 minutes 3-4 times/week. Both not always on the same days. Primarily, i need some help with the menus for her. I have scoured the site and the web and am surprised that I was unable to come up with much . I can only get her to eat 3-4 times/day becuase she is still in school for part of the day. ANY help would be as always, greatly appreciated.

[Puddles]

Can you give us an idea of how she's been eating lately? What kinds of foods does she like/hate? Figure out how many cal's she's eating now and the ratios of Protein/Carbs/Fats.

You must be a proud Daddy! I know it's hard to see our kids grow up but WOW, Miss Houston, huh? Wishing her the best!

I'm sure Red will be able to give you some good nutrition plans.

[Kayak Jones]

She's like a human vacuum cleaner. She will eat almost anything with the exception of chicken soup (chicken soup?) These are rough because I've only had a about 3 days to evaluate her bad habits.
Total daily cals: Based on the last 3 days or so, appx 13--1400/day. But prior to this some days as high as 2400.
Ratios: all over the board, no real fixed pattern except the last few days. I've been trying to educate her about nutrition and get her to develop some healthier and more consistent patterns. She's beginning to grasp the concept and will eventually understand that I'm right about what I'm telling her. I've also given her several articles from some bb boards about nutrition. Understand that she's not into body building (yet) but is starting to understand the basics of a sound training and nutritional program. That doesn't mean that she doing it yet, just that she starting to understand it.
So I guess what i'm asking is can someome else come and raise her for a few more years before I go totally grey. No really, I knew that you guys would probably ask for some details so i hesitated to post, however I just don't know some of the answers and only have about 4 weeks. Hope that helps some.

[Puddles]

Well...ask her if she's willing to eat eggwhites and oatmeal for breakfast. Grilled chicken or canned tuna with salad for lunch with some baked sweet potatoes or brown rice for lunch. For dinner, some lean meat, veggies (either salad greens or cooked broccoli) and sneak in 10 almonds for snacks twice a day (inbetween breakfast and lunch, then again before dinner). That woulld be a good starting piont to giver her the protein she needs to hang onto muscle and still loose some fat. Keep carb proportions low, like half a cup of oats in the morning made with water and splenda, a little salt and pepper on the eggs is fine, cooked in a non-stick skillet with pam or a touch of olive oil. Have her drink a gallon of water a day...more if she can tollerate it. The more water she drinks the less bloated she will be. Avoid dairy products. Lunch and dinner should be lean meats and some good green veggies...some complex carbs like brown rice or sweet potatos.

Again, I hope Red will give you sounder advice, but these are some basics. Also, a good multivitamin is important...my 13 y.o.'s diet needs work but I feel the multi is a good help for her or any woman.

[redsquirrel]

Puddles gave some really sound advice.

Since she is still young, and growing with a higher metabolism, it may be able to tone her up somewhat in 4 weeks.

Based on what you've told us so far, here's what I would suggest:

Breakfast: 3 egg whites, 1 whole
1/2c oatmeal or 1 slice wheat toast

Snack: Handful of nuts.

Lunch: 5oz. Chicken, turkey or lean fish
1/2c. brown rice
1c green veggies

Snack: Apple or rice cake with peanut butter

Dinner: Chicken salad w/ vinaigrette dressing.

[Puddles]

Originally posted by redsquirrel
Puddles gave some really sound advice.

Since she is still young, and growing with a higher metabolism, it may be able to tone her up somewhat in 4 weeks.

Based on what you've told us so far, here's what I would suggest:

Breakfast: 3 egg whites, 1 whole
1/2c oatmeal or 1 slice wheat toast

Snack: Handful of nuts.

Lunch: 5oz. Chicken, turkey or lean fish
1/2c. brown rice
1c green veggies

Snack: Apple or rice cake with peanut butter

Dinner: Chicken salad w/ vinaigrette dressing.

Nice!

A diet like that is easy to follow for a few weeks without fussing much or getting board with it. She should maintain her muscle and lower BF eating like that.

Do you do a lot of the cooking at home, Kayak? I like to make big batches of stuff so we can all help ourselves since our schedules varry so much...that might help your daughter.

Make sure you show us some pictures too! Good luck to her.

[Kayak Jones]

Thank you ladies. I am the head cook and chief botlewasher at the house, at least when I'm off duty. Yes P, I also have recently begun making large batches of stuff, mostly for me, but now I'll be making some extras for her as well. She is excited about this whole deal and sends her thanks as well for your input. The diet regiment sounds great and it's also pretty easy. I'll try to post a couple of pics when they are ready.
Thanks again for your assistance.

[Puddles]

Lookin forward to seeing your little princess!

If you need more help, just ask.

[Kayak Jones]

The pageant starts in 4 days and is a 3 day event. Any last minute tips for water/salt intake? Bathin suit day is either 3/27 or 3/28. I'll try to post some pics next week.