Need A Good Diet List For A Girl!!!

[rockhardman]

well this girl at my gym ask me for a good diet and her stats are 5'4'' 135lbs about 10-13 % BF not so bulky but to gain lean muscle only any one plz share a diet plan?

[rockhardman]

bump?

[*Narkissos*]

well this girl at my gym ask me for a good diet and her stats are 5'4'' 135lbs about 10-13 % BF not so bulky but to gain lean muscle only any one plz share a diet plan?

^^You've competed already RHM.. so i know you're not a complete noob.

I also know you can't seriously expect anyone to formulate a diet for her.

Why would her diet list for lean bulking be any different than your own?

Calculate her BMR; choose the macro ratios... calculate the totals and spread equally over 6 meals.

It's that simple.

10-13% bodyfat? Are you sure?

That'd put her in almost contest shape..and you said she's 'not so bulky'.

Don't get confused by what 10-13% looks like on a male.

'normal' for a fit female is 18% bodyfat.

Anyway.. here's a headstart:

5'4" 135 lbs: 1620-1800 kcals



-Narkissos

[bigsd67]

10-13% bodyfat? Are you sure?
That'd put her in almost contest shape..and you said she's 'not so bulky'.
Don't get confused by what 10-13% looks like on a male.
'normal' for a fit female is 18% bodyfat.

Yea that's what I'm thinking...I've heard females claim single digit bodyfat for competitions. Though I think it could be done, that would put a woman near death.

Anyway, like Nark said her food choices should be no different than a male, just with smaller amounts based on RMR and daily activity.

[rockhardman]

yeah thanx nark, u are right i just got kinda got confused