Wife needs diet critique

[caffeine_menace]

Ok my wife needs some critique cuz wutever i tell her she doesnt believe..So im asking u guys to pick apart her diet so she can see wut i tell her is trying to help her and not hurt her. So i figured id post here to stop our arguing and so she can get different opinions from others..So theirs alot of obvious things in it and would like a small detail saying why not to do that if u can....Thanx...Heres her stats:

26, 120lbs, 5 ft, 18%bf....bmr 1399 tdee 2168 shes trying to cut 10-15lbs of fat in a 2-3 month period...Shes also a spin instructor and teaches 3 classes a week of intense cardio plus lifting 5 days a week and the days she doesnt spin she does light cardio. Heres a sample of her magazine diet shes trying...

7:30am
1 cup blueberries
4 egg whites
1/3 cup oatmeal
17.5g pro/ 2g fat/ 201cal/ 28g carbs


10:30am
1 tbsp peanut butter
1 multigrain rice cake
1 scoop whey protein
23.5g pro/ 9.5g fat/ 252cal/ 19g carbs

1:30pm
3 tbsp balsamic vinegar
1/2 cup brown rice
4oz chicken breast
1/4 cup marinara sauce
small green salad
40g pro/ 7g fat/ 401cal/ 37.5g carbs

4:30pm
1 tbsp peanut butter
1 scoop whey protein
1 cup plain low fat yogurt
28g pro/ 11g fat/ 259cal/ 13.5g carbs

7:30pm
1 tbsp balsamic vinegar
1 cup broccoli
medium green salad
7" corn tortilla
4oz turkey breast
41g pro/ 3g fat/ 312cal/ 30.5g carbs pm

10:30pm
1 tbsp flaxseeds
1/2 cup strawberrys
1 scoop whey protein
20.5g pro/ 5g fat/ 172cal/ 9g carbs

pro=170.5
fat=37.5
cal=1597
carbs=137.5

[caffeine_menace]

morning bump

[mg1228]

Ok my wife needs some critique cuz wutever i tell her she doesnt believe..So im asking u guys to pick apart her diet so she can see wut i tell her is trying to help her and not hurt her. So i figured id post here to stop our arguing and so she can get different opinions from others..So theirs alot of obvious things in it and would like a small detail saying why not to do that if u can....Thanx...Heres her stats:

26, 120lbs, 5 ft, 18%bf....bmr 1399 tdee 2168 shes trying to cut 10-15lbs of fat in a 2-3 month period...Shes also a spin instructor and teaches 3 classes a week of intense cardio plus lifting 5 days a week and the days she doesnt spin she does light cardio. Heres a sample of her magazine diet shes trying...

7:30am
1 cup blueberries
4 egg whites
1/3 cup oatmeal
17.5g pro/ 2g fat/ 201cal/ 28g carbs


10:30am
1 tbsp peanut butternatty pb?---i always like to seperate carb meals from fat meals---either do pro/carb or pro/fat
1 multigrain rice cakedo another 1/3 cup oats
1 scoop whey proteinif this is pwo, its ok
23.5g pro/ 9.5g fat/ 252cal/ 19g carbs

1:30pm
3 tbsp balsamic vinegar
1/2 cup brown rice
4oz chicken breastcheck macros---too much protein
1/4 cup marinara sauceim sure this aint no good--but im not 100%
small green salad
40g pro/ 7g fat/ 401cal/ 37.5g carbs

4:30pm
1 tbsp peanut buttermake sure its natural pb
1 scoop whey proteindo lean protein source--like chicken
1 cup plain low fat yogurtdrop it--prob has sugar
28g pro/ 11g fat/ 259cal/ 13.5g carbs

7:30pm
1 tbsp balsamic vinegar
1 cup broccoli
medium green salad
7" corn tortillanever do refined carbs
4oz turkey breast
41g pro/ 3g fat/ 312cal/ 30.5g carbs pmcheck macros--41gr protein from 4oz turkey--4oz is like 24gr

10:30pm
1 tbsp flaxseeds
1/2 cup strawberrysdont do fruit--too much sugar--if u gotta have it, do it at breakfast
1 scoop whey proteinthis aint doin her any good--that shake is gone in 45 min tops--atleast do casein---
20.5g pro/ 5g fat/ 172cal/ 9g carbs

pro=170.5
fat=37.5
cal=1597
carbs=137.5

see bold

[caffeine_menace]

Thanx mg1228...Yeah all the those macros were straight from the magazine...So i knew they were gona be off...

[FireGuy]

You realize if she drops 10-15lbs of fat she will be in the 6-10% bodyfat range? That's contest bodybuilding shape. The total calories listed are in the range she should be starting but she will likely need to drop them or add more cardio to get below 10% BF.

[caffeine_menace]

yeah she's been down to about 8-10% before...and sometimes she will do other spin classes sometimes upto 7 days a week. or we'll both go for cardio twice a day but hard with the kidz... Her thing is that she does eat healthy(alot better than i do) but wut we mostly argue about is that she eats certain things at the wrong times...like the example above of the fruit before bedtime...her excuse is its natural so its good for me, and i try to explain if u want fruit have it early in the day like before 12...but she thinks im full of it..so if she see's other post saying the same then i hope she'll get it and wont hav to work so hard and get results in half the time once she puts her diet in the right order...

[FireGuy]

yeah she's been down to about 8-10% before...and sometimes she will do other spin classes sometimes upto 7 days a week. or we'll both go for cardio twice a day but hard with the kidz... Her thing is that she does eat healthy(alot better than i do) but wut we mostly argue about is that she eats certain things at the wrong times...like the example above of the fruit before bedtime...her excuse is its natural so its good for me, and i try to explain if u want fruit have it early in the day like before 12...but she thinks im full of it..so if she see's other post saying the same then i hope she'll get it and wont hav to work so hard and get results in half the time once she puts her diet in the right order...

If she is truly getting down to 8% bodyfat I wouldnt change any of her methods as its obviously working for her. Also, at 8% she should have striations in her legs, chest, shoulder and feathered glutes. At 5'0 and 110ish lbs @8% she should be able to walk in and win just about any local bodybuilding show in the area as well. Sorry if I sound hesitant to believe it but people tend to grossly underestimate womens BF %.

[Damienm05]

Sorry if I sound hesitant to believe it but people tend to grossly underestimate womens BF %.

Always. Most female athletes are between 17-20%.

[FireGuy]

Just for reference this is my wife at just a smidge over 11%.

[caffeine_menace]

yea i think the 10% bf range on women is to much...I like the way she looks now..Shes nice and smooth all over(not muscular unless she flexes) and still has her 6 pack...But wut she obsesses over more is the weight not the bf..She wants to maintain a 100-105 weight. But how would she go about losing 15lbs but still maintain her bf around 15-18. shes never been able maintain her bf for long once shes under 15. When she trains normal her body just kinda maintains where she is now,115-120lbs and 18-20 bf.

[mg1228]

hey fireguy, does ur wife use anything to get that ripped? clen? fatburners? i know she busts her ass on diet and cardio

[caffeine_menace]

Yeah shes ripped in those photos...Wut i want to know is when shes not competing wut is her average bf range she stays at?

[FireGuy]

hey fireguy, does ur wife use anything to get that ripped? clen? fatburners? i know she busts her ass on diet and cardio

She has used clen in the past but it gave her headaches. On the prep for the last show we ran some low dose T3 (50-100mcgs) the last 5 or 6 weeks and that was it. Off season she will use and ECA stack but more for energy purposes than fat loss.

[FireGuy]

Yeah shes ripped in those photos...Wut i want to know is when shes not competing wut is her average bf range she stays at?

She is dieting for a show right now, started at 14 weeks out and she was 17.11% which is close to average for her off season conditioning.

[mg1228]

She has used clen in the past but it gave her headaches. On the prep for the last show we ran some low dose T3 (50-100mcgs) the last 5 or 6 weeks and that was it. Off season she will use and ECA stack but more for energy purposes than fat loss.

u ever ran anything that u think made a difference? i ask cause im having a hard time with the last 5-7lbs of fat im trying to cut

[mg1228]

bump for FG

[FireGuy]

I got a decent bump out of clen the first time I used it. I had a few too many variables going on later in my diet to know if it was still as effective but it seems to have tapered off pretty quickly. I like the ECA stack a lot as it helps me get through long cardio sessions more than anything else. Have not been overly impressed with T-3 either but never ran it as high as some recommend either.

[mg1228]

whats the deal with an eca stack? do u just buy the ephedra caffeine asprin otc? how do u dose it?

sorry i just googled it---they sell it in 1 pill form---is that good?

[FireGuy]

Yep, 25mgs/200mgs of ephedra/caffeine is a good starting point. That gives most people a pretty good jolt.

[mg1228]

do u run it everyday---the site was saying eod and no more than 2-3 weeks

[caffeine_menace]

FireGuy1, So which do u think is safer and give better results(and i know it depends on the person but want ur opinion), Ephedra/Caffeine or Clen? Just got done running a straight threw 8 week cycle of Clen peaking out at 160mcg's.Doing this and mg1228's help with my diet i was able to shed 14lbs. I was lifting heavy from dec. till 2 weeks ago and started doing 100's these 2 weeks but i know i lost quite a bit of bf cuz the veins in my forearms and shoulders are starting to show. Im currently at 212lbs but dont want to fall under 190lbs but still be able to loose fat without compromising the muscle...The last time i checked bf it was at 20% and that was about 6 weeks ago. In my pic i was 170lbs and a size 29 waist about 1 1/2 yrs ago..My goal now is to be a size 29-30 waist again(currently 34) but not fall under 190lbs... here is my info an diet link
http://forums.steroid.com/showthread.php?t=419525

Im also considering carb cycling for the start of april but not sure if that will eat away my muscle...
I also got T3 and clen still left over....but i know u said on one of my other post that t3 eats away fat and muscle so dont know if i want to run that just yet..

[caffeine_menace]

bump for FG1

[FireGuy]

FireGuy1, So which do u think is safer and give better results(and i know it depends on the person but want ur opinion), Ephedra/Caffeine or Clen? Just got done running a straight threw 8 week cycle of Clen peaking out at 160mcg's.Doing this and mg1228's help with my diet i was able to shed 14lbs. I was lifting heavy from dec. till 2 weeks ago and started doing 100's these 2 weeks but i know i lost quite a bit of bf cuz the veins in my forearms and shoulders are starting to show. Im currently at 212lbs but dont want to fall under 190lbs but still be able to loose fat without compromising the muscle...The last time i checked bf it was at 20% and that was about 6 weeks ago. In my pic i was 170lbs and a size 29 waist about 1 1/2 yrs ago..My goal now is to be a size 29-30 waist again(currently 34) but not fall under 190lbs... here is my info an diet link
http://forums.steroid.com/showthread.php?t=419525

Im also considering carb cycling for the start of april but not sure if that will eat away my muscle...
I also got T3 and clen still left over....but i know u said on one of my other post that t3 eats away fat and muscle so dont know if i want to run that just yet..

From a pure fat burning perspective I think they are all overated, although I dont have as much first hand experience with clen or T3 as I do with ephedra. As I stated earlier, for me the energy boost to get me through cardio when my a$$ is dragging precontest is what I benefit from the most. There is always DNP but I wouldnt touch the stuff myself.

[DaBullet]

Damb Fireguy your wife is ripped!! Wish my abs were like that! lol

[FireGuy]

^^Thanks, she works like a women possessed to get that look.

[lovbyts]

^^Thanks, she works like a women possessed to get that look.

No wonder you look like you do, with a woman like that you have to. Can I borrow her?

I almost hooked up with a female BB almost 2 years ago via Match. She was looking for someone just for fun and was married. She decided it would not be a good idea because it ended up we where both in the same small town. LOL

FireGuy1, she looks great. I bet that helps since you both are so healthy but also a PITA at the same time.

[FireGuy]

No wonder you look like you do, with a woman like that you have to. Can I borrow her?

I almost hooked up with a female BB almost 2 years ago via Match. She was looking for someone just for fun and was married. She decided it would not be a good idea because it ended up we where both in the same small town. LOL

FireGuy1, she looks great. I bet that helps since you both are so healthy but also a PITA at the same time.

Complete understatement!! Anyone who has ever been in a relationship with someone who doesnt subscribe to this lifestyle can attest to the challenges it causes.

[oli1025]

FireGuy1,
I am a woman. Just had a baby 7 months ago, gained 40 lbs and have lost 60. so i weigh less then when i started but definitely don't have the same muscle mass. I am 5'4'' weigh 123. I look thin but my fat stores in the lovehandle area! My fiance suggested I start a cycle of anavar and that I will see fast results. Your wife is in amazing shape! I think it's great the 2 of you compete! Would you mind suggesting a clean diet I can follow (hers possibly!) lol (not a fan of fish though! :/ ) I'd really appreciate it!

[FireGuy]

FireGuy1,
I am a woman. Just had a baby 7 months ago, gained 40 lbs and have lost 60. so i weigh less then when i started but definitely don't have the same muscle mass. I am 5'4'' weigh 123. I look thin but my fat stores in the lovehandle area! My fiance suggested I start a cycle of anavar and that I will see fast results. Your wife is in amazing shape! I think it's great the 2 of you compete! Would you mind suggesting a clean diet I can follow (hers possibly!) lol (not a fan of fish though! :/ ) I'd really appreciate it!

Start a new thread listing you diet and detail and we will go from there. Dont want to hijack this thread any more than it already has been.

[oli1025]

oh... and work out regime if possible!