Women's Hypo Cutter Diet Please Critique!

[oscarjones]

Women's BMR Formula:

655 + (4.35 x 123lb's) + (4.7 x 63") - (4.7 x 28.5 yrs.)
~535 ~296 ~133

-1353 cals resting metablic rate x 1.55 activity level

-2100 cals maintenance - 500 cals to cut = 1600 cals.

Ok so let me start by saying my friend is looking to get cut up and she's going to be starting an 8 week Var cycle sometime very soon. We're trying to get her diet in check before hand.

She's 123lb's @ 13% BF and stands about 5'3"- lifts 4-5 days and CV 6 days a week. I questioned her actual BF% myself because I know 13% is fairly tight for a woman.

Either way, I have outlined a diet for her based on the formula above, we're aiming for around 1600 calories a day, however at the moment she barely eats that much! So in a way this will be like a bulk for her metabolism.

Do you recommend starting with a lower calorie count, and increasing to the 1600 mark? Will the Var help with this aspect?

Also, she is mildly hypoglycemic, but claims to be able to function fine with 2 carb meals a day, such as 1C oats in the AM and perhaps 1/4C brown rice later in the afternoon if she's starving.

Anyway I'm trying to figure out a good macrocalibration for her 1600 calories.

I wanted to do a Keto type layout with ~30% protein / 5% carbs / 65% fat, however since she's hypo I decided against it, following advice given.

So since that's out the window I tried to layout something simple with around 90 carbs for the day, so 40% protein / 22% carbs / 38% fats. She'd have 54g carbs from oats in the AM and then another 35g carbs PWO from the brown rice or quinoa, etc.

I originally wanted to create a diet with around 40% protein / 30% carbs / 30% fats to balance out her sugar intake, but she claimed that she only gets ravishingly hungry during that time of the month, and otherwise can deal with low carbs. Overall she claims to have better success with cutting when she has a low carb intake. Which I can agree with.

Anyway, what are your thoughts? She doesn't do shakes, and sticks to whole foods. I had 6 meals outlined, but I just don't know which macrocalibration to adhere to. If anyone could advise I'd greatly appreciate it.

[oscarjones]

Bump for some vets.

[FireGuy]

How long are her cardio sessions now? What is her current caloric intake? If she is truly 13% she is already in competition condition for Figure and about 4 weeks out from bodybuilding condition. Guess I am asking what her goal is?

[**TOP**]

If She's 123lb's @ 13% BF and doesnt know how many cals shes ingested to get her to this point ,she is very gifted!!....TOP

[Twist]

5-3 and 123 is not very unusual. my gf is 5-4 and 110, if she worked out at all she could easily be 123 and less than 10 bf... just saying

[FireGuy]

5-3 and 123 is not very unusual. my gf is 5-4 and 110, if she worked out at all she could easily be 123 and less than 10 bf... just saying

You must be low on carbs Twist. My wife has been busting her ass in the gym for 15 years and her last show (which she won overall) she was 122lbs and just under 11% and she is 5'3. So "if" your GF worked out she could easily attain this? If this is true you should get her to work out cause it sounds like you have the next Mrs Olympia in the making.

[oscarjones]

How long are her cardio sessions now? What is her current caloric intake? If she is truly 13% she is already in competition condition for Figure and about 4 weeks out from bodybuilding condition. Guess I am asking what her goal is?

She does about 55 minutes of cardio per session, and she eats about 1200 calories per day she says, as a guess.

She had a caliper test done, but who knows if the person doing it was good or not. I thought 13% sounded pretty low, and from what I've seen of her, she's fairly lean and her abs are starting to take shape, relaxed.

Her goal is to "get shredded". I think she wants that lean BBer look, but not as depleted as she's not actually competing.

I know I would like to maintain 7-8% BF all year long, maybe the same for her in a woman's number...

If She's 123lb's @ 13% BF and doesnt know how many cals shes ingested to get her to this point ,she is very gifted!!....TOP

Ya she is on Lipo6 or some fat burner and does a lot of cardio. She basically has a low carb diet it seems. I don't think she's getting enough cals in to be honest though. Definitely not enough protein from what I gather.

5-3 and 123 is not very unusual. my gf is 5-4 and 110, if she worked out at all she could easily be 123 and less than 10 bf... just saying

Less than 10% BF for a woman is super low, not sure that's even healthy to be honest. I'll let Fireguy chime in on that one though.

Yah my friend has some muscles and she trains hard for 4-5 days a week, squat, etc...

[FireGuy]

5-3 and 123 is not very unusual. my gf is 5-4 and 110, if she worked out at all she could easily be 123 and less than 10 bf... just saying

To further emphasize my point, lets assume your gf is 18% bf right now which is a very lean and athletic look for a women. She would need to gain 21lbs of muscle and lose 8lbs of fat at the same time to achieve the numbers you say are easily for her. 21lbs of muscle is hard for a 200lbs man doing multiple cycles and easy for a 110lbg female to do it while also losing 8lbs of bodyweight? Sorry for my rant, I usually agree with much of what you post but you are way off base on this one.

[FireGuy]

Here is 5'3 122lbs and 11%.

[oscarjones]

To further emphasize my point, lets assume your gf is 18% bf right now which is a very lean and athletic look for a women. She would need to gain 21lbs of muscle and lose 8lbs of fat at the same time to achieve the numbers you say are easily for her. 21lbs of muscle is hard for a 200lbs man doing multiple cycles and easy for a 110lbg female to do it while also losing 8lbs of bodyweight? Sorry for my rant, I usually agree with much of what you post but you are way off base on this one.

Ya I think some people get confused with BF% for men vs. women... since it's going to be naturally higher for women...

A woman who looks like a man with 10% has something around 16% right? That's what I've always been told.

[FireGuy]

Ya I think some people get confused with BF% for men vs. women... since it's going to be naturally higher for women...

A woman who looks like a man with 10% has something around 16% right? That's what I've always been told.

I have found 6% is a good rule of thumb. A female at 18% will resemble a males conditioning at 12%. As they get leaner the number gets closer to a 5% spread.

[FireGuy]

Here is 15%

[oscarjones]

I have found 6% is a good rule of thumb. A female at 18% will resemble a males conditioning at 12%. As they get leaner the number gets closer to a 5% spread.

Very interesting, thanks for sharing.

Do you have any recommendations for her diet, considering you have probably helped your wife a lot. It would be awesome to get your views on this.

[FireGuy]

1600 calories is a good starting point. That is pretty close to the baseline I use for precontest on the Mrs. although her cardio is between 75-100 minutes (2 sessions) most of the time. I have a feeling if she "guesses" her calories are at 1200 they are probably under a 1000. You will know soon enough once she actually starts to eat 1600.

[oscarjones]

Should I try carb cycling with her maybe?

[Twist]

above looks to me like 15%. I can't even pinch skin on her abs. I must be way off in bf% measures for women but it doesn't sound right to me that is all. I have always dated skinny skinny women and never thought that they were high bf%. my last gf had abs, biceps quads and calves and glutes, and she weighed 130 at 5-7... never would think that she would be a high bf.

post #9 looks crazy lean and way more than 122lbs. I don't look that good at 165 and 7%... I gotta go lift something and eat some steak now.

[FireGuy]

Very interesting, thanks for sharing.

Do you have any recommendations for her diet, considering you have probably helped your wife a lot. It would be awesome to get your views on this.

Looking at her spreadsheet from the last show right now. Protein was pretty much at 190 the entire 16 weeks. Carb cycled from the beginning with 25-50 on low days and 120-200 on high. Fats were adjusted to hit the 1600 mark as needed. Put in the high carb days on her two days off from weights so that she could actually fill up some instead of using them in the gym that day. Worked out very well and will follow that regime again here when she starts the next diet in about a month.

[oscarjones]

1600 calories is a good starting point. That is pretty close to the baseline I use for precontest on the Mrs. although her cardio is between 75-100 minutes (2 sessions) most of the time. I have a feeling if she "guesses" her calories are at 1200 they are probably under a 1000. You will know soon enough once she actually starts to eat 1600.

Ok sounds good. Ya I have a feeling she's going to complain when I try to get her into the 1600 cal zone, lol. May drop it some the first week to get her adjusted. Then when the Var arrives, she should be gtg.

She's tried clen in the past and didn't like it, but who knows if she ramped correctly or not. I was going to maybe suggest some T3 along with the Var, but I think she should see some decent results with just the anavar.

[FireGuy]

above looks to me like 15%. I can't even pinch skin on her abs. I must be way off in bf% measures for women but it doesn't sound right to me that is all. I have always dated skinny skinny women and never thought that they were high bf%. my last gf had abs, biceps quads and calves and glutes, and she weighed 130 at 5-7... never would think that she would be a high bf.

post #9 looks crazy lean and way more than 122lbs. I don't look that good at 165 and 7%... I gotta go lift something and eat some steak now.

Trust me, I calipered and weighed her that morning. Those numbers are legit.

[oscarjones]

Looking at her spreadsheet from the last show right now. Protein was pretty much at 190 the entire 16 weeks. Carb cycled from the beginning with 25-50 on low days and 120-200 on high. Fats were adjusted to hit the 1600 mark as needed. Put in the high carb days on her two days off from weights so that she could actually fill up some instead of using them in the gym that day. Worked out very well and will follow that regime again here when she starts the next diet in about a month.

Woot! Thank you Fireguy! That's awesome information to incorporate into this journey. I appreciate all you've done for me and this community. I'll definitely get back to you with results and try to post some pictures if possible.

[FireGuy]

Ok sounds good. Ya I have a feeling she's going to complain when I try to get her into the 1600 cal zone, lol. May drop it some the first week to get her adjusted. Then when the Var arrives, she should be gtg.

She's tried clen in the past and didn't like it, but who knows if she ramped correctly or not. I was going to maybe suggest some T3 along with the Var, but I think she should see some decent results with just the anavar.

If she is at 1000 calories or so now I would not bump her up more than 150-200 every week or two until you get to where you want to be.

[FireGuy]

Woot! Thank you Fireguy! That's awesome information to incorporate into this journey. I appreciate all you've done for me and this community. I'll definitely get back to you with results and try to post some pictures if possible.

Anytime.

[oscarjones]

If she is at 1000 calories or so now I would not bump her up more than 150-200 every week or two until you get to where you want to be.

Ok sounds good.

[oscarjones]

Just to update:

I saw my friend yesterday and got a solid look at her and I think she's more around 17-18% BF rather than 13%. I am having a girl from my gym caliper her again sometime soon because she's pretty experienced with it comes to BF measurements.

I started her off at 1200 cals for her diet, with carb cycling - high, medium, and low. I also got her to do empty stomach cardio in the A.M. and then PWO cardio during her weight training days. We're starting off slow. She said she's really full after the first day of eating 1200 cals. I told her she can take off 100-150 cals if that will help her.

Will keep you all updated.

[**TOP**]

Just to update:

I saw my friend yesterday and got a solid look at her and I think she's more around 17-18% BF rather than 13%. I am having a girl from my gym caliper her again sometime soon because she's pretty experienced with it comes to BF measurements.

I started her off at 1200 cals for her diet, with carb cycling - high, medium, and low. I also got her to do empty stomach cardio in the A.M. and then PWO cardio during her weight training days. We're starting off slow. She said she's really full after the first day of eating 1200 cals. I told her she can take off 100-150 cals if that will help her.

Will keep you all updated.

This sounds more reasonable considering the situation. Also what is she ingesting after the empty morning cardio?...TOP

[oscarjones]

This sounds more reasonable considering the situation. Also what is she ingesting after the empty morning cardio?...TOP

Well since she's on a low carb diet, most likely just her breakfast meal which, in most cases, will contain around 25-50 carbs and some protein from egg whites, EFAs, etc.

However, she's hypoglycemic, don't forget, and I know a pro/fat meal would be more beneficial in most cases, however she tends to get light-headed after doing empty stomach cardio, which she says can be an effect of her insulin insensitivity.

What do you recommend TOP?

[**TOP**]

My wife is also hypO and she does cardio on empty in the am while drinking BCAAs after she is done she uses pro/fat for her first meal then uses a carb source for the second. This has worked for her,im not saying it will work for your client.

Also is this the first time she has done cardio on an empty stomach? I would have to say if it is ,her body is not going to be used to it and this could be a contributing factor for the way she feels.

Does she have a glucometer? If she is truly HYPO it would be in her best interest to have one....TOP

[oscarjones]

My wife is also hypO and she does cardio on empty in the am while drinking BCAAs after she is done she uses pro/fat for her first meal then uses a carb source for the second. This has worked for her,im not saying it will work for your client.

Also is this the first time she has done cardio on an empty stomach? I would have to say if it is ,her body is not going to be used to it and this could be a contributing factor for the way she feels.

Does she have a glucometer? If she is truly HYPO it would be in her best interest to have one....TOP

Yes, she is just starting to do empty stomach cardio, and she takes a fat burner before hand which contains some caffeine and I don't know what else. I think it may suppress her appetite a little bit she said. Maybe it's not a good idea to take it, but she likes it so I don't really know what to tell her.

I will try to get her to eat a pro/fat meal after A.M. cardio and see how she reacts, it may be easier for her especially since she's been very full in the mornings she says.

Thank you for the advice, I think she has a glucometer but I'll double check today when I speak with her.