Female Specific Diet And Training Program

[jdh]

anyway ive had good success designing my own diets and workouts as well as a few other male friends. i now have a female that wants my help in designing a program for her. i have never really helped a female out and havent done much reading on the subject either. she is fairly slim right now but would like to drop 5-10lbs while gaining muscle tone, strength , and reducing bodyfat %. i know pretty much what specific exercises and what rep and weight ranges to give her and how much cardio as well, but im looking for some help in the diet area. what would the ideal macro ratios be? should a female seperate carbs and fat as i do? also does any one have a link on figuring out how many calories a woman needs to maintain/lose/bulk? something similar to the spread sheet in the bulking sticky. thanks for all help in advance.

[jdh]

anyone?

[StoneGRMI]

Ive never had to make one up for a female but I would assume that it would be the same cutting diet as a male just smaller portions. But you know what happens when you assume...

[bigsd67]

basically try to find her bmr and then multiply by an activity level and then just set her up the same way you would a male based on her calorie consumption and activity level.

[usualsuspect]

Take Bigs advice. I'd also concentrate on meal timing, macronutrient seperation, and meal combos. I read many of your posts...you know your stuff. Don't get too caught up on the calories. The timing and types of foods are more important. The diet, exercise, and cardio will all take care of themselves. Shoot me a pm if you need any more help. I wrote plenty of diets up for women.

[xtinaunasty]

My cycle/training/diet journal

shameless plug...lost about 5 lbs so far

[jdh]

pretty impressive

[xtinaunasty]

thanks! the cold weather is killing me though. the last thing i wanna do is go to the gym when its like 10 degrees outside. but hey, gotta do it! hey jd did you say you worked out at 24 hour?

[jdh]

sure do. you want me to meet up with you and spot you on some squats?

[xtinaunasty]

sure! hehe

[steve0]

i wanna spot da squats !!!!!!

[xtinaunasty]

you guys are funny. you know, i could be like 300 lbs with armpit hair...still wanna spot me? haha

[spywizard]

no way

[spywizard]

My wife does the cutting sticky with me.. it's good, and the efa's really help her alot..

Just lower the proportions so that she is caloric deficient..

and 50 minutes on the cardio am pre-breakfast

[tretch187]

Treat the diet the same way as if you were creating the diet for a man of that size....

no difference