I think it’s terrible idea to plan out your girlfriend’s meals. I think it’s a worse idea to plan the diet such that you’re starving her. Probably even a worse idea yet that as part of her meager rations you’re including rice which is pure processed carbs and little other nutritional value.
I think a better idea would be to lead by example. You eat several small meals a day. You take in whole grains, protein, healthy fat and much much more vegetables. And don’t be terrified of variety.
Four meals without protein, no fat at all, no veggies, no good PWO plan, and no strength training.
Cardio before running, then dance? That sounds like a recipie for a flabby girlfriend.
Go to www.figureathlete.com and look at some of the articles they have there. Better yet, make her go look and get involved with the women over there to provide some personal encouragement and feed back from women who know what to do.
More protein! 5 meals a day, cut complex carbs, kill drinking anything with calories higher than 0. Direct her to some of Berardi’s stuff. And make her draw up the plan.
She wants to build ALOT MORE MUSCLE with that diet. Maybe if she is a hamster.
If she is a human, she would probably get very sick on that diet and activity level.
Like everyone else is saying, way more fat and protein. In order to get the look she wants more muscle is the only way to get more tone. I’m obviously making some assumptions here without her picture.
She does not need to worry about too much muscle. It takes so much work for a woman to get just a bit.