getting the best diet for my chick

[jamyjamjr]

hey guys, learned alot about dieting for myself over the past few weeks.. good stuff, great results...

i wanna get a good diet going for my chick, it's not like she's chunky or anything, she's skinny, but wants to go on a var cycle soon

24
5'6
130lbs
20%bf??? (this is a guess, she has a small waist, dont know her exact bf)

where can i get a bmr calc?
should there be a diff in the way i set up her diet or do i follow the same philosophy as ours???


thx

[FireGuy]

You can definately follow the same philosophy but women tend to have a much more sensitive GI tract then men do. I have worked with several female competitors and over half of them have some kind of stomach issues when they precontest diet.

[FireGuy]

Would help too if you can post what she is currently eating, if she is new to this her calories are likely too low. I worked with a gal yesterday who was lifting 5x a week and doing 7x a week cardio and when I calculated her Macros she was at 970 calories a day.

[Phate]

Would help too if you can post what she is currently eating, if she is new to this her calories are likely too low. I worked with a gal yesterday who was lifting 5x a week and doing 7x a week cardio and when I calculated her Macros she was at 970 calories a day.

agreed, most women(no offense to them) cut calories waayyyy too low


jamy, here's the TDEE forumla for her

BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as followed:
· 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 Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
· If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
· If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

[jamyjamjr]

agreed, most women(no offense to them) cut calories waayyyy too low


jamy, here's the TDEE forumla for her

BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as followed:
· 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 Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
· If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
· If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

thx guys... that's all i needed.. ill post up a diet soon

[FallenWyvern]

I don't know much about female diets. For men I always thought about losing weight while preserving muscle. Most women want to just lose weight not caring about muscle mass as much as men.

I always thought well if you don't care about muscle mass, what is the lowest you can eat without being hungry? I would think this is around 1500 calories?

I would think that Katch McArdle Formula would be better for calculating BMR because it uses lean body mass, women have higher body fat. I hate that it is in kg though.


The Katch-McArdle formula applies equally to men and women As Follows:

BMR = 370 + (21.6 X lean mass in kg)

BMR Example
You are female
You weigh 140 pounds (63.6 kilos)
Your body fat percentage is 25 percent (35 pounds fat, 105 lean)
Your lean mass is 105 pounds (47.7 kilos)
Your BMR = 370 + (21.6 X 47.7) = 1400 calories

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

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 Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

[jamyjamjr]

^^^ good post fallen, but my chick is as much of a meat head as i am (she loves lifiting heavyer weight)

she pretty much pisses on 5-10lb dumbells, she likes being strong (kinda has to be to be my chick, im a big mthfcker)

[FireGuy]

I was going to say 1600 calories would be my starting point but if she is well under that amount now I would only move her 150-200 calories at a time increasing every 2 weeks.