Definitely not QQ but i do have big quads, so i hope that helps to qualify me 
I did read a good bit about osteoporosis in women so i hope this lands as an accoutrement instead of a replacement.
Postmenopausal osteoporosis affects some 30% of women and is often related to low testosterone, among other things. Getting her a hormone panel for estrogen, progesterone, testosterone (free and total), and other items should help identify hormonal contributors. I believe there are numerous studies that support TRT for postmenopausal women as an aid to prevent/reverse osteoporosis. It is also likely that she will need some form of estrogen replacement therapy. Pulling a quote:
The big problem arises because the female reproductive
system activity supports estrogen production. Once reproductive activity slows
or largely shuts down, estrogen production goes with it. Estrogen is a very big player in bone growth and repair. Bones are composed of living cells and
inorganic minerals in a united complex. The whole complex is under a constant
state of flux, being degraded and rebuilt all of the time. Estrogen is an important
hormone that signals bone growth and repair to occur, largely through its effects
on the Osteoblasts, which are the bone-building cells of the body. Once estrogen
is greatly lowered, bone growth and repair slows significantly. Since bone
breakdown and turnover is always occurring, the net result of low estrogen can
mean chronic bone loss. Not in days or week or months, but years.
There is a study on weight training specific for osteo patients, designed to retain bone density. It was an Australian study and was mentioned in a thread on tnation probably over a year ago. I dont recall the specifics but I’m sure googling “resistance training + osteoporosis” would show good results.
Pulling a quote from Renaissance Woman (Renaissance Periodization book):
Minerals come in many varieties, an important one of which is electrolytes.
Sodium, chloride, magnesium, potassium, and calcium are important to the fluid
balance of the body and to the proper functioning of all muscles and nerves. Most
people get enough sodium and chloride by a long shot from table salt intake,
and magnesium deficiency is rare, but potassium and calcium are often underconsumed,
especially by women. While potassium can be found in most fruits
and vegetables, and especially in potatoes, dairy products are the best source
of calcium, with Vitamin D being critical to the latter’s absorption and thus
utilization in bone growth and repair. Adequate calcium, vitamin D, phosphorous
and protein are required in order to slow the inevitable loss of bone mineral
density after age 30. 1200mg of calcium and 600mg of Vitamin D per day is the
goal for most women, with supplementation being helpful in many cases.
I’d argue that the best program (untested) to help retain overall bone density is Phraks Greyskull LP. It targets every Primary Movement Pattern (vertical push/pull | horizontal push/pull | squat | deadlift) and therefore increases overall load on pretty much every bone in the body. My crude understanding of the bone density increase via resistance training is that the load needs to be applied to the bones themselves… so training everything and applying load to all of these bones in all primary body movements/functions seems the occams razor/bro science answer. Just my opinion on that.
20g protein a day is not enough for any adult. Even the FDA’s flawed study on dietary guidelines still put 50g protein daily as a minimum, and that was when the average weight was 40+lbs lighter than today. I don’t have advice for specifics on protein requirements, other than 1.0g/lb LBM, which is recommended by Renaissance Woman. I have like a dozen high caliber books on dieting and they all recommend about the same, whether bodybuilding specific or not. Maybe QQ can shed more light here - I would absolutely take her suggestion over my own.
Final quote (some may not be super applicable, just pulling the whole quote):
Because most of us [females] will eventually develop osteoporosis, and because bone loss
is not currently possible to reverse on any large scale, it’s likely a very good idea
to do something about preventing as much bone loss as possible for as long as
possible. Which means that if you’re reading this, possibly starting right now! But
what to do? Here’s a list of the most effective strategies:
- Avoid prolonged periods of hypocaloric dieting. Following our advice of 3
months maximum before maintenance phases should be a great start.
- When dieting, don’t allow greater than a 1000 calorie per day deficit. A 1000
calorie per day deficit roughly translates into a 2lb per week rate of weight loss,
which for most women is faster than the earlier guideline of 1% anyway.
- If you have to be at body fat levels of under 15% (or lower than that), try to
only be that low in body weight for the time that you need to be. Staying very
lean after a figure show is great for your ego, but might not be the greatest for
your long term health. Though if your figure body fat is around 10% and you
weigh around 150lbs, just 15lbs or so separates you from contest body fat and
20% fat, which is lean yet healthy. A 15lb drop during a 12 week diet prep is a
breeze in most cases, so as this advice is quite realistic without much hassle
- Expect to have normal menstruation during most of the year, with spotty
or missing activity during very hard endings of diets or very lean body
compositions that are inherently temporary. If you haven’t had a period in over
3 months at a time, it’s a good idea to evaluate your diet and training goals.
- Manage fatigue in your training plan. Train hard but sustainably, with planned
recovery workouts, rest days, deloads, and active rest periods.
- Consume a diet high in vitamins and minerals, especially calcium. Calcium is a
component of bone construction and is found in abundance in dairy. If you’re
not getting enough calcium per day (at least 1200mg per day) and you’re
having trouble getting enough from food, a supplement may help. The good
news is that most whey and casein powders are rich in calcium.
- Continue to train hard and heavy. Running, jumping, tumbling, and heavy
weight training literally stimulates bone growth and preservation. Because
bone loss mostly occurs after age 30 and bone growth is possible until 30,
training heavy at all adult ages can both add bone density for later (before age
- and greatly slow bone loss (after age 30).
