Fluctuates between 65-67kg. 1,65m tall. Weight training 3x a week. Endomorph
Ok, calculate her lowest bodyweight by 12 (because I would consider that moderately active). Endo's are usually insulin dominant, probably carries fat in her abdominals and low back, mostly. Break it down to about..
35% Protein
25% Carbs
40% fats
Timing is a must. All starchy, sugary carbs should be included only during and after training. Veggies and fruits (about 5:1 ratio) should be eaten at each additional meal.
Now when I say "timing" I don't necessarily mean clock time, but usually with activity, like a training session. Carb tolerance is much improved after exercise, therefore dietary carbs are better utilized duing that period than at any other time. Does this make sense?