Female diet question...

**Roid Rage** · 09-01-2008, 08:08 PM

Hello Everyone... been a while since i posted.

Anyhow I am trying to get some information in order to help my girlfriend. My girlfriend is about 150 lbs well proportion in my opinion however not really happy with herself.

She has tried dieting in the past without much luck, i'm going to put her on a new diet which will be strict with a nice light 6 meals a day with very little carbs if any.

However this is my question........

I have no idea approximately how many calories she should be consuming. She is obviously going to be training 3 or 4 times week.

Can females or anyone knowledgable on this topic give me some advice. I can piece together the diet if i know roughly how many calories she should be consuming.

Regards,

RR

**BadBarbie** · 09-01-2008, 08:20 PM

I eat about 6 meals a day, 3000-4000 calories per day. Usually every meal is chicken, potato, veggie, milk.

**hotpink** · 09-01-2008, 08:28 PM

3000-4000 is way too much if she's wanting to lose. You need to calculate her BMR though to be more accurate:

655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

then

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

It would be better if you posted stats and more specific goals as well.

**BadBarbie** · 09-01-2008, 08:30 PM

http://forums.steroid.com/showthread.php?t=357934

**hotpink** · 09-01-2008, 08:34 PM

Really, if you post her height, bf %, and give me a better idea of what she is wanting to acheive, I could help a lot more. Diet is my thangggg

**Roid Rage** · 09-01-2008, 08:53 PM

Hotpink that info seems really solid thanks... But if you can help me figure it out that would be great.

She is 5'4 or 5'5... lets go with 5'4 to be conservative.
5'4
155 lbs

she would like to be around 130 lbs.

Regards,

RR

**hotpink** · 09-01-2008, 08:57 PM

Originally Posted by Roid Rage

Hotpink that info seems really solid thanks... But if you can help me figure it out that would be great.

She is 5'4 or 5'5... lets go with 5'4 to be conservative.
5'4
155 lbs

she would like to be around 130 lbs.

Regards,

RR

How old is she?

**Roid Rage** · 09-01-2008, 09:03 PM

Oh and shes 24 years old...

I used a BMI calculator and i got "1521.95" calories... are you getting the same figures?

Damn 1500 calories is not much, i want to get her to eat 6 meals a day... and she will only maintain at 1500 calories?? sheesh that means shes going to have to eat about 1300 calories a day to lose?

216 calories a meal? how can anyone not starve off 216 calories per meal?

Maybe instead do only 5 meals then? this way she can eat 260 calories a meal? even then 260 calories is peanuts...

What do you ladies think?

RR

**hotpink** · 09-01-2008, 09:12 PM

Originally Posted by Roid Rage

Oh and shes 24 years old...

I used a BMI calculator and i got "1521.95" calories... are you getting the same figures?

Damn 1500 calories is not much, i want to get her to eat 6 meals a day... and she will only maintain at 1500 calories?? sheesh that means shes going to have to eat about 1300 calories a day to lose?

216 calories a meal? how can anyone not starve off 216 calories per meal?

Maybe instead do only 5 meals then? this way she can eat 260 calories a meal? even then 260 calories is peanuts...

What do you ladies think?

RR

I got 2086.22

I don't think you are understanding BMR...

basal metabolic rate
n. (Abbr. BMR)
The rate at which energy is used by an organism at complete rest, measured in humans by the heat given off per unit time, and expressed as the calories released per kilogram of body weight or per square meter of body surface per hour.

And in order to lose weight, she obviously needs to burn off more than she is taking in. You need to factor BMR (2086.22) and the cals she's burning off in her workout too...what exactly is she planning on doing during her workouts? And why no carbs?

**Roid Rage** · 09-01-2008, 09:27 PM

Thanks again for the response, the BMR calculator i used must have been off i should just do the calculation by hand... i'll try it again.

few more things

1) If we were aiming for 1 to 1.5 lb off per week... do you have a suggestion on how many calories LESS than her BMR she would need to have?

2) what are your thoughts on a Ketogenic diet? I have never really approved of any but i'm not sure if females have a different take on it. I haven't really decided as to toss in some carbs PWO and in the breakfest or try keto? As i said i've never really appoved of it but what is your take?

3) during workouts: she is pretty good with training, she probably going to hit the gym 3x a week min (possibly 4) aiming for 45-60 mins of cardio and follow up with some light weight training.

RR

**hotpink** · 09-01-2008, 09:47 PM

Originally Posted by Roid Rage

Thanks again for the response, the BMR calculator i used must have been off i should just do the calculation by hand... i'll try it again.

few more things

1) If we were aiming for 1 to 1.5 lb off per week... do you have a suggestion on how many calories LESS than her BMR she would need to have?

2) what are your thoughts on a Ketogenic diet? I have never really approved of any but i'm not sure if females have a different take on it. I haven't really decided as to toss in some carbs PWO and in the breakfest or try keto? As i said i've never really appoved of it but what is your take?

3) during workouts: she is pretty good with training, she probably going to hit the gym 3x a week min (possibly 4) aiming for 45-60 mins of cardio and follow up with some light weight training.

RR

I would use the calculation I posted above for BMR. I would eat around 2000 cals a day. A pound a week is the healthy way to lose weight...a pound is equivalent to 3500 calories. If she wants to lose, she honestly should work out more than 3 times a week...3 times is more maintaining what she has. 5 is not that bad. As far as diet goes, everyone's body is different. Six meals, rotating carbs and fat, with protein at every meal works best for me. I don't see a need to cut carbs...you just need to know the right carbs to eat.
My 2 favs are sweet potatoes and oatmeal. And fats as in healthy fats, not twinkies and hohos, but hopefully you knew that already!!

**Roid Rage** · 09-01-2008, 09:58 PM

Good info thanks again.

I suppose my last question would be would you recommend any fat burners? I know shes tried it once maybe twice in the past and had no luck with them and probably wont go for it again, but its worth a shot.

I am trying to read up on different types but getting mixed results with multiple products. IMO fat burners are a hit and miss with each person.

RR

**hotpink** · 09-01-2008, 10:05 PM

Originally Posted by Roid Rage

Good info thanks again.

I suppose my last question would be would you recommend any fat burners? I know shes tried it once maybe twice in the past and had no luck with them and probably wont go for it again, but its worth a shot.

I am trying to read up on different types but getting mixed results with multiple products. IMO fat burners are a hit and miss with each person.

RR

Yeah, it all depends. I've done 3 cycles of clen and var and honestly prefer being natty. Clen makes me lose fat in weird places and my body just looks weird altogether too. And I like the feeling of knowing I acheived what I did on my own, but everyone is different. If you're considering those, I would check out this link, http://forums.steroid.com/showthread.php?t=357934, its to a post by one8nine, who taught me a lot. If you have any more specific questions, feel free to pm me though. I'm sorry my answers aren't as great as usual, I'm so sleepy!

**Roid Rage** · 09-01-2008, 10:11 PM

She definitly wont use those for fatburning...

your answers were great, i appreicate the female insight !

I might PM if you if i have any more questions... Thanks

**novastepp** · 09-03-2008, 06:57 AM

you're going to want to use the katch-mcardle formula to calculater her caloric needs. it will allow you to figure her caloric needs for her lean body mass, and not her fat.

The Katch-McArdle formula calculates BMR based on lean body weight.

BMR:
BMR (men and women) = 370 + (21.6 X lean mass in kg)

Then, using the BMR, TDEE is calculated using the activity multiplier:

Activity Multiplier:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training)