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Thread: Female diet

  1. #1
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    Female diet

    Hi all,

    Have a friend who is over weight and is asking me to help her loose weight but tbh I'm not sure what way to tackle it how many carbs fats and protein I need to split it into. She is 5ft 10 and maybe 175lb's at a guess.

    Anyone have some good advise for me all would be great appreciated.

  2. #2
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    Just find her TDEE and have her eat under it. Track calories and hit the gym.

    100g protein 60g fat rest carbs should do the trick.

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    I was thinking that but was looking for inspiration for food ha cos i just eat plain and bare in mind she isn't a gym rat she just wants to loose fat and tone up a bit not fitness model shape etc

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    Is she still hitting the gym?

    Foods a hard one here since i think most of us just eat pretty generic foods lol.

    I like to put things like teryaki sauce or curry sauces with my chicken thigh cutlet/rice. Seasonings and shit on my steak. Make my own hot chips out of potatoes etc. Just the simple stuff with a twist makes it 100x better.

    If she just counts her calories she can have a lot of flexibility in her diet but the cleaner she eats the less hungry she'll be all the time.

  5. #5
    Quote Originally Posted by Khazima View Post
    Is she still hitting the gym?

    Foods a hard one here since i think most of us just eat pretty generic foods lol.

    I like to put things like teryaki sauce or curry sauces with my chicken thigh cutlet/rice. Seasonings and shit on my steak. Make my own hot chips out of potatoes etc. Just the simple stuff with a twist makes it 100x better.

    If she just counts her calories she can have a lot of flexibility in her diet but the cleaner she eats the less hungry she'll be all the time.
    This is what it comes down to. Where she will screw up if she does at all it will be in miscounting (or not counting at all) her calories. Teach her how to use a food scale and use apps like fit day for restaurants.

  6. #6
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    Yeh exactly thats my issue boring food doesnt trouble me but you know women they love taste etc.

    So was thinking of some low cal seasonings etc to keep her happy etc. Ill have a think about it thanks for all the help lads

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    Quote Originally Posted by DCI View Post
    Yeh exactly thats my issue boring food doesnt trouble me but you know women they love taste etc.

    So was thinking of some low cal seasonings etc to keep her happy etc. Ill have a think about it thanks for all the help lads
    Yeah low cal seasonings, herbs etc to put on meats. 0 calorie flavored water if she doesn't want to drink water all the time. Sauces were a savior for me.

  8. #8
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    GirlyGymRat is offline Knowledgeable Elite ~ Respected Female Leader ~
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    have her add spices to food; stay away from sauces (added sugars, fats).

    H2O is important.

    maybe you can be her spotter at the gym

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    Ha thanks ggr

    And Khazima will get her sorted ha

  10. #10
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    When it comes to figuring out what to eat there are plenty of food charts that break down the macros as well as categorize it as either a high, medium or low glycemic food . The lower the glycemic the food is the smaller the insulin spike will be which will make for a more effective diet.

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    Cheers bb its more ideas for meals and what split people recommend from their own experiences etc

  12. #12
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    Quote Originally Posted by DCI
    Cheers bb its more ideas for meals and what split people recommend from their own experiences etc
    Make sure she is eating breakfast!!!

    I just saw a recipe on fB for egg muffins.spray and fill muffin pan with veggies, lean meat, feta cheese, beat 6 eggs, 2 tablespoons milk and seasoning. Pour into muffins. Bake at 375 f for 20 minutes. Can be frozen and reheated for later.

    I haven't tried this but sounds yummy!!

  13. #13
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    Quote Originally Posted by DCI
    Cheers bb its more ideas for meals and what split people recommend from their own experiences etc
    Recommend split 40/30/20 P/c/f to 50/25/25. Somewhere in this range. Carbs from leafy veggies not potatoes/corn.

    You know how to eat. It's not much different for gals.

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    Quote Originally Posted by GirlyGymRat
    Make sure she is eating breakfast!!! I just saw a recipe on fB for egg muffins.spray and fill muffin pan with veggies, lean meat, feta cheese, beat 6 eggs, 2 tablespoons milk and seasoning. Pour into muffins. Bake at 375 f for 20 minutes. Can be frozen and reheated for later. I haven't tried this but sounds yummy!!
    I make these almost 1x a month only I spay pan real heavy (avacodo oil ) wrap they tray with bacon and pour in eggwhites with some veggies. Same concept and omg good!

  15. #15
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    Cheers ggr all noted that reciepe sounds yummy ha. Might try it myself ha.

    Yeh i was thinking that kinda split

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