womens diet split

**mg1228** · 05-02-2009, 10:49 AM

would you use 40 40 20 split for a women as well---also is bmr calculation the same for a women?

**eatrainrest** · 05-02-2009, 10:54 AM

its slightly different if your using the 2nd method which ill send you the link.. what are her goals, current diet, metabolism?

http://forums.steroid.com/showthread.php?t=384395

**mg1228** · 05-02-2009, 11:11 AM

shes 5'9 157 prob 25% bf, had baby 1 yr ago has lost 45lb since aug 08--goals are to get to 145---been stuck around 160 for about a month---does cardio 3-4 times a week---ive been following the 40 40 20 split at 700 cals behind maint on non training days and i add 600 cals on training days---nark tweaked my diet and u wouldnt believe the 8 week diff---was going to have her do what im doing---her bmr is 2350 i pretty sure---was going to put her at 1850 cals a day in a 40 40 20 split--does that sound good

**mg1228** · 05-02-2009, 11:14 AM

by the way nark is a diet genius---before nark i was 5'11 176 17%bf---after nark im still 5'11 lol 172 and 8%bf--thanks nark---would be asking him these questions but hes done enough for me at no charge already

**mg1228** · 05-02-2009, 11:35 AM

bmr was figured on 1st method--second method would be around 1600 on cardio days 400 cal burned and 1200ish on non cardio days--

**mg1228** · 05-02-2009, 04:16 PM

hey eatrainrest, is that second method more of a lbm maintenance in other words will it calculate what u need to maintain lbm because i used the 1st method when i calculated mine 8 weeks ago--and lost a load of fat---it just so happens that when i deducted the calorie deficit which was 700 the total calorie intake was right at maint calories when using 2nd method--so by no means did i maintain weight although i did maintain lbm. hope that makes sense---just dont want to put her thru 2-3 weeks of the wrong diet

**mg1228** · 05-02-2009, 04:16 PM

jamyjamjr please feel free to jump in as well

**mg1228** · 05-02-2009, 04:24 PM

oh yea, her current diet is pretty strict--she eats alot of the same foods i do---i just dont think she is eating enough--she hasnt been keeping a log like i do----for instance yesterday i added up her carbs for the day and they wer like 92gr--i dont think thats enough---according to what i got her figured for should be around 160ish on carbs and protein and 35-45gr fat that would put her somewhere around 1600 cals for the day split into 5 meals-----help me out guys as i will get alot a lovin if i can get her to 140-145lbs---as she has been stuck around 157-160lbs for prob month and a half---not to mention she believes everything i say for good reason--and i dont want to lead her wrong

**jamyjamjr** · 05-02-2009, 04:46 PM

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

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

here are two diff ways you can calculate a female bmr.. if you have an accurate bf, go with the first one....

do the same thing u did with nark.. post up a detailed diet with macros of what she's been eating through the day...

i dont mind a 40 40 20 split, but everyone is effected diff..

**mg1228** · 05-02-2009, 04:49 PM

10-4

**mg1228** · 05-02-2009, 05:03 PM

1st method= 1499.3 2nd method=1526.1 bf has to be 25-26 used electronic calipers do i multiply either of these by activity level or no---just seems a little low , working on meals and macros

**mg1228** · 05-02-2009, 05:24 PM

[*]meal1[*]1/2 cup oats[/LIST]cals 150 pro 5 carb 27 fat 3
pro shake cals 180 pro 32 carbs 4 fat 4

[LIST=1][*]meal 2
6oz chicken or tuna cals 165 pro 37.5 carb 0 fat 2 sweet pot cals 180 pro 3 carb 40 fat 0

meal 3 1/2 oats cals 150 pro 5 carb 27 fat 3

meal 4
6 oz sirloin tip cals 195 pro 37.5 carb 0 fat 6 sweet pot cals 180 pro 3 carb 40 fat 0
1. meal 5
  3 whole eggs cals 210 pro 18 carb 0 fat 12
  1. 2 whole wheat cals 90 pro 4 carb 16 fat 0
    1. 1tbs natural pb cal 95 pro 3 carb 0 fat 8
      1. total cals 1595 pro 148 carb 154 fat 38

**mg1228** · 05-02-2009, 05:25 PM

sorry about layout cant figure out how to use list---hope u can understand that

**jamyjamjr** · 05-02-2009, 07:11 PM

Originally Posted by mg1228

[*]meal1[*]1/2 cup oats[/LIST]cals 150 pro 5 carb 27 fat 3
pro shake cals 180 pro 32 carbs 4 fat 4

[LIST=1][*]meal 2
6oz chicken or tuna cals 165 pro 37.5 carb 0 fat 2 sweet pot cals 180 pro 3 carb 40 fat 0

meal 3 1/2 oats cals 150 pro 5 carb 27 fat 3

meal 4
6 oz sirloin tip cals 195 pro 37.5 carb 0 fat 6 sweet pot cals 180 pro 3 carb 40 fat 0
1. meal 5
  3 whole eggs cals 210 pro 18 carb 0 fat 12
  1. 2 whole wheat cals 90 pro 4 carb 16 fat 0
    1. 1tbs natural pb cal 95 pro 3 carb 0 fat 8
      1. total cals 1595 pro 148 carb 154 fat 38

well, that was a bit difficult to figure..

the meal chocies are sound, whether or not they're being eaten at the right time, i cant tell because it's all over the place.. if you can simplify and clear up i can furthur tweak..

the split looks good too...

**mg1228** · 05-02-2009, 08:00 PM

meal 1 is the 1/2 oats and pro shake 9:00 am meal 2 is the 6oz chicken breast and sw potato 12:00-12:30pm meal 3 is the 1/2 oats 3:30-4pm meal 4 is the 6oz sirloin sw potato 6:30-7pm meal 5 is the 3 eggs 2 whole wheat & 1tsp natty pb 10-10:30pm how bout the kcals do they seem to be in line

**mg1228** · 05-03-2009, 10:38 AM

bump for jamy,phate

**jamyjamjr** · 05-04-2009, 12:58 AM

Originally Posted by mg1228

meal 1 is the 1/2 oats and pro shake 9:00 am meal 2 is the 6oz chicken breast and sw potato 12:00-12:30pm meal 3 is the 1/2 oats 3:30-4pm meal 4 is the 6oz sirloin sw potato 6:30-7pm meal 5 is the 3 eggs 2 whole wheat & 1tsp natty pb 10-10:30pm how bout the kcals do they seem to be in line

meal 1.. why a pro shake??? unless this is pre-wo, do egg whites instead to the same macro value of the pro shake

meal 2 looks good

meal 3 looks okay, u can add a low amount of protien here to keep amino acid levels up

meal 4 yummy!!!!

meal 5 needs to be switch with meal 4 or made into meal 1...

the split looked fine...

**mg1228** · 05-04-2009, 07:57 AM

she cant do egg whites--protein in meal 3 would put her over macros she also does no resistance training---meal 5 would only be maybe twice a week, mostly would be 1 sc casein w/tbs flax---macros on that would be cals 240 pro 24 carb 3 fat 14

**jamyjamjr** · 05-04-2009, 08:58 AM

well, what i ment is she can reduce her protien amounts in her other meals and add to meal three.... this would just keep the amino acid levels more constant throughout the day...

she allergic to egg or something???

what ever the reason... she should go with a better protien shake which has multiple sources of protien in it.. including casien... ON just came out with a product that would be perfect for her...

she can also do a normal protien shake and add some cottage cheese

**mg1228** · 05-04-2009, 09:46 AM

not allergic--just likes the yolk with th whites---i got ON nitro core, just has to many carbs and cals---200 per scoop and 14 carbs---also got 100% casein by ON

**jamyjamjr** · 05-04-2009, 01:20 PM

hum... u can do a mixture.... u need quick absorbing and slow digesting protien in the mornin if your gonna do a shake....

choice is yours..

**mg1228** · 05-04-2009, 02:39 PM

will mix 1 sc whey and 1 sc casein for morning shake

**mg1228** · 05-04-2009, 02:40 PM

hey jamy, read u were on tren , how u like those night sweats, annoying huh?

**jamyjamjr** · 05-04-2009, 06:26 PM

Originally Posted by mg1228

hey jamy, read u were on tren, how u like those night sweats, annoying huh?

believe it or not it wasn't that much of an issue..

i noticed i had to keep my room between 60-65 degrees or i'd wake up in a sweat....

it's all about keeping the room cold at night.... or it really, really is annoying

**Narkissos** · 05-16-2009, 10:46 PM

Originally Posted by mg1228

by the way nark is a diet genius---before nark i was 5'11 176 17%bf---after nark im still 5'11 lol 172 and 8%bf--thanks nark---would be asking him these questions but hes done enough for me at no charge already

np mate.

Glad I could've been of assistance.

-CNS

**girl downunda** · 05-17-2009, 10:46 AM

to get an optimum diet for cardio and weights using lentils and chickpeas and whey powder...I can't eat flesh or raw eggs and I really need some help to get back on track-been off working out since an accident last september (and malaise) and want drop bodyfat and increase muscle-not to compete but to look good

i just can't eat fish, meat chicken or eggs

**eatrainrest** · 05-17-2009, 10:49 AM

Originally Posted by girl downunda

to get an optimum diet for cardio and weights using lentils and chickpeas and whey powder...I can't eat flesh or raw eggs and I really need some help to get back on track-been off working out since an accident last september (and malaise) and want drop bodyfat and increase muscle-not to compete but to look good

i just can't eat fish, meat chicken or eggs

i wouldnt recommend that to anybody

**jamyjamjr** · 05-17-2009, 12:14 PM

Originally Posted by girl downunda

to get an optimum diet for cardio and weights using lentils and chickpeas and whey powder...I can't eat flesh or raw eggs and I really need some help to get back on track-been off working out since an accident last september (and malaise) and want drop bodyfat and increase muscle-not to compete but to look good

i just can't eat fish, meat chicken or eggs

that would make things harder on you.. it's still very possible but trying to get 1500kcal out of veggies is a hard task...

**Narkissos** · 05-17-2009, 09:40 PM

Originally Posted by girl downunda

to get an optimum diet for cardio and weights using lentils and chickpeas and whey powder...

It's doable.

You would be advised to hire someone however.

...Because sitting down and calculating/compiling that would take forever.

You could do it yourself... That's always an option.

Start with calculating your BMR... and work backwards from there.

I'd assume that you'd be using w/ whey as your primary protein source ...w/ lentils and chickpeas playing a supporting role.

If you're using whey, that pegs you as a lacto vegetarian... Correct?

If this is the case, then you're limiting yourself where whey is concerned.

I'd drop the whey, and opt for casein/caseinates... and also yogurt and cottage cheese.

I think you should start your own thread... or post your query here: http://forums.steroid.com/showthread.php?t=341121

-CNS

**girl downunda** · 05-17-2009, 11:21 PM

thanks for the replies

i know it seems strange but i don't think i could digest flesh-i can eat cottage cheese, cheese, yogurt and do the casein/caseinates...I have been fit and felt an dlooked good before on a good diet of the above but it was sort of adhoc-not really calculating quality and quantity-eating every three hours-i just wanna do it right this time (before i lose all my fitness)-don't want to compete-just look like i could ...gonna read up then work it all out

...will post a separate thread in a few days

**Narkissos** · 05-18-2009, 01:48 AM

Originally Posted by girl downunda

thanks for the replies

i know it seems strange but i don't think i could digest flesh-i can eat cottage cheese, cheese, yogurt and do the casein/caseinates...I have been fit and felt an dlooked good before on a good diet of the above but it was sort of adhoc-not really calculating quality and quantity-eating every three hours-i just wanna do it right this time (before i lose all my fitness)-don't want to compete-just look like i could ...gonna read up then work it all out ...will post a separate thread in a few days

^^Good stuff.

I'll look out for it.

-CNS