WOMAN/fiance CUTTER DIET HELP

[largerthannormal]

Hey guys so my Fiance asked me to help her slim down for future wedding plans this is what I came up with as of this morning, spent a good 4 hours on this so far. How do you think it looks?

5ft 3” 138lbs age 28
TDEE 1950 putting her at about 1300 for cutting
Light to moderate workout out 3-5 days ew
Macro 40/40/20
Fat= 9 calories per gram
Protein = 4 calories per gram
Carb= 4 calories per gram

Goal 1-1.5lbs per week loss

8:00
½ cup oats (measured dry) add cinnamon if needed ( small amount of berries if need be 1/8 cup or less)
150 cals
5 gr protein 20 cals / 27gr carbs 108cals / 3 gr of fat 27
¾ CUP 100% liguid egg whites
100calories
20 gr protein 80 cals / 0 carb / 0 fat

100 cals protein / 108 cals carbs / 27 cals fats = 235 cals total


915 workout

1030
Post workout meal
4oz ground turkey fat free 99%
125 cals
26g protein 104 cals / 0 carbs / 2g fat 18 cals
½ cup brown rice
150 cals
3 gr protein 12 cals / 34 carbs 136 cals / 1.5gr 13.5 cals

116 cals protein / 136 cals carbs / 31.5 cals fat = 283 total cals

1:00
½ cup greens
20 cals
1.25g protein 5 cals / 5.8g carbs 11 cals / fat 0 cals
4oz chicken breast
128 cals
23g protein 92 cals / carbs 0 / fat 2.5g 22 cals
2 slices wheat bread ( add lettuce if need be or tomato)
138 cals
7.0gr protein 28 cals / 24 g carbs 96 cals / 1.8g carbs 16.2

125cals protein / 107 cals carbs / 37 cals fat = 269 total cals



3:30 before work ( lot of high pace walking slight high on carbs long time till next meal ( high carb)
4 eggs whites hard boiled no yolk
64 cals
14.5g protein 58 cals / 1g carbs 4 cals / .4g fat 4 cals
½ whole wheat bagel
140 cals
5g protein 20 cals / 27g carbs 108 cals / 1.5g fat 11 cals

78 cals protein / 112 carbs / 15 cals fat = 205 cals


11m ( keepn carbs slight below the 40% before bed)
1/2cup cottage cheese
90 cals
16g pro 64 cals / 5g carbs 20 cals / .5g 5 cals
Greek yogurt non fat w/ granola
110 cals
10.9 g pro 43.6 cals / 15g carbs 60cals / ) fat

107protein cals / 80 cals carb / 5 cals fat = 200 cals

Total 1200 calories ( leaving a little room for error/cheat)

[RaginCajun]

what is her BF?

i just want to say that i am cutting at 1800 cals so 1300 cals still maybe too high for her

i also would like to suggest AM fasted cardio for at least 30 minutes 3-5 times a week, instead of the 3:30 one to utilize fat stores. but as long as she is doing something, that is positive.

may have to try your plan for 2 weeks and reasses

good luck to her!

[largerthannormal]

I appreciate the advice but cutting is based of your tdee. 500 below = weight loss, If I go to far below that 500 mark she will start to store the energy based off her body not having enough calories, i based the diet around her workouk schedule and her job so there is not much room for moving as we have 3 kids its tough to time out things.

your 1800 cutting cals is because your rather small, so for her to be within a few hundred calories isnt that bad.

I will try it and see where it goes.

thanks bro..

also shes only at 1200 i left a lil cheat room , lol

[RaginCajun]

I appreciate the advice but cutting is based of your tdee. 500 below = weight loss, If I go to far below that 500 mark she will start to store the energy based off her body not having enough calories, i based the diet around her workouk schedule and her job so there is not much room for moving as we have 3 kids its tough to time out things.

your 1800 cutting cals is because your rather small, so for her to be within a few hundred calories isnt that bad.

I will try it and see where it goes.

thanks bro..

also shes only at 1200 i left a lil cheat room , lol

what TDEE formula did you use?

i find the one in the stickies is a little high

i am 5'10 173 lbs 18% bodyfat. i am not big but not small either.

routine, schedule, and consistency are the keys to this!

yes, juggling this with 3 kids will be tough!

[largerthannormal]

I averaged a few of them off the net, i haven't looked at the one in the stickies.

The few i used I use for my own maintenance calories and they seem to hold pretty well.

I do agree depending on the your body type the calculators could be high/low

Ill have to see how she holds.

I just fear to lil cals and she will loose the wrong weight.

I wasnt trying to be mean on callin ya small buddy.. just sayingfor calories purposes your only 35lbs heavier than her which doesnt make a 1000 calorie leap on the scale.

I cut at 2800 and im not much bigger than you.

190lbs 12% 5ft 10

right now im at 3300 cals and those still are nor bulker numbers for me.

yeah man kids are tough.. ill see how she she reacts to it.

[RaginCajun]

roll with the plan is the only way to find out!

[largerthannormal]

sounds good bro... its at 1200 cals i may drop 100 more to be safe

[GirlyGymRat]

congrats to you and fiancee!! i hope she doesn't mind a gals input

your girl and i are similar stats, pending bf%. if you don't know here bf% use this as a guide.

http://forums.steroid.com/showthread...men&highlight=

i am extremely sensitive to carb intake and have to cut out all bread and pasta to cut and thus my suggestion to remove all processed carbs.
re: cheats...need to be limited or eliminated cuz a cheat meal could easily erase a weeks worth of clean eating, esp when she gets closer to goal. BTW what is her goal?

i hope she doesn't get too focused on the number on the scale! encourage her to take pics and measurements weekly. i measure neck, chest, rib cage, waist, 3 inches below waist, booty, upr arms, upr thighs, upr knee and calfs. i like a number on the scale too, but have slowly learned to appreciate measurements, bf% and feel of my clothes!

overall, the food choices look good! my comments are in bold below.

Hey guys so my Fiance asked me to help her slim down for future wedding plans this is what I came up with as of this morning, spent a good 4 hours on this so far. How do you think it looks?

5ft 3” 138lbs age 28 what is her bf%
TDEE 1950 putting her at about 1300 for cutting close enuff for now
Light to moderate workout out 3-5 days ew what does this mean?
Macro 40/40/20
Fat= 9 calories per gram
Protein = 4 calories per gram
Carb= 4 calories per gram

Goal 1-1.5lbs per week loss

8:00
½ cup oats (measured dry) add cinnamon if needed ( small amount of berries if need be 1/8 cup or less) can sub stevia which has no carbs/calories
150 cals
5 gr protein 20 cals / 27gr carbs 108cals / 3 gr of fat 27
¾ CUP 100% liguid egg whites
100calories
20 gr protein 80 cals / 0 carb / 0 fat

100 cals protein / 108 cals carbs / 27 cals fats = 235 cals total


915 workout

1030
Post workout meal
4oz ground turkey fat free 99%
125 cals
26g protein 104 cals / 0 carbs / 2g fat 18 cals
½ cup brown rice
150 cals
3 gr protein 12 cals / 34 carbs 136 cals / 1.5gr 13.5 cals

116 cals protein / 136 cals carbs / 31.5 cals fat = 283 total cals

1:00
½ cup greens she can eat more greens she won't gain weight eating fiberous veggies!
20 cals
1.25g protein 5 cals / 5.8g carbs 11 cals / fat 0 cals
4oz chicken breast
128 cals
23g protein 92 cals / carbs 0 / fat 2.5g 22 cals
2 slices wheat bread ( add lettuce if need be or tomato) i would ditch the bread which has no nutritional value and replace with sweet potato or the like
138 cals
7.0gr protein 28 cals / 24 g carbs 96 cals / 1.8g carbs 16.2

125cals protein / 107 cals carbs / 37 cals fat = 269 total cals



3:30 before work ( lot of high pace walking slight high on carbs long time till next meal ( high carb)
4 eggs whites hard boiled no yolk
64 cals
14.5g protein 58 cals / 1g carbs 4 cals / .4g fat 4 cals
½ whole wheat bagel i prefer a "non processed" alternative here
140 cals
5g protein 20 cals / 27g carbs 108 cals / 1.5g fat 11 cals

78 cals protein / 112 carbs / 15 cals fat = 205 cals


any possibility of having a snack during work???? to keep the metabolism moving????? if so, move greek yogart here and some veggies


11m ( keepn carbs slight below the 40% before bed)
1/2cup cottage cheese
90 cals
16g pro 64 cals / 5g carbs 20 cals / .5g 5 cals
Greek yogurt non fat w/ granola not sure why need these carbs here???
110 cals
10.9 g pro 43.6 cals / 15g carbs 60cals / ) fat

107protein cals / 80 cals carb / 5 cals fat = 200 cals

Total 1200 calories ( leaving a little room for error/cheat)

[largerthannormal]

congrats to you and fiancee!! i hope she doesn't mind a gals input not at all, i appreciate it!!

your girl and i are similar stats, pending bf%. if you don't know here bf% use this as a guide. she is about 14%

http://forums.steroid.com/showthread...men&highlight=

i am extremely sensitive to carb intake and have to cut out all bread and pasta to cut and thus my suggestion to remove all processed carbs.
re: cheats...need to be limited or eliminated cuz a cheat meal could easily erase a weeks worth of clean eating, esp when she gets closer to goal. BTW what is her goal? she would happy around 125 and look pretty dang good, i personally dont want her to go below that as I dont like super skinny of boney look.

i hope she doesn't get too focused on the number on the scale! encourage her to take pics and measurements weekly. i measure neck, chest, rib cage, waist, 3 inches below waist, booty, upr arms, upr thighs, upr knee and calfs. i like a number on the scale too, but have slowly learned to appreciate measurements, bf% and feel of my clothes! thank you ill give her these pointers

overall, the food choices look good! my comments are in bold below.

5ft 3” 138lbs age 28 what is her bf% 14%
TDEE 1950 putting her at about 1300 for cutting close enuff for now
Light to moderate workout out 3-5 days ew what does this mean? 3-5 days per week sorry, lol
Macro 40/40/20
Fat= 9 calories per gram
Protein = 4 calories per gram
Carb= 4 calories per gram

Goal 1-1.5lbs per week loss

8:00
½ cup oats (measured dry) add cinnamon if needed ( small amount of berries if need be 1/8 cup or less) can sub stevia which has no carbs/calories
150 cals
5 gr protein 20 cals / 27gr carbs 108cals / 3 gr of fat 27
¾ CUP 100% liguid egg whites
100calories
20 gr protein 80 cals / 0 carb / 0 fat

100 cals protein / 108 cals carbs / 27 cals fats = 235 cals total


915 workout

1030
Post workout meal
4oz ground turkey fat free 99%
125 cals
26g protein 104 cals / 0 carbs / 2g fat 18 cals
½ cup brown rice
150 cals
3 gr protein 12 cals / 34 carbs 136 cals / 1.5gr 13.5 cals

116 cals protein / 136 cals carbs / 31.5 cals fat = 283 total cals

1:00
½ cup greens she can eat more greens she won't gain weight eating fiberous veggies! ill add a lil more
20 cals
1.25g protein 5 cals / 5.8g carbs 11 cals / fat 0 cals
4oz chicken breast
128 cals
23g protein 92 cals / carbs 0 / fat 2.5g 22 cals
2 slices wheat bread ( add lettuce if need be or tomato) i would ditch the bread which has no nutritional value and replace with sweet potato or the like sounds good i was just trying to get a good macro split with stuff shed actually eat, haha. but maybe i can persuade her, ive gown to love sweet potatoes after being force fed them for so long
138 cals
7.0gr protein 28 cals / 24 g carbs 96 cals / 1.8g carbs 16.2

125cals protein / 107 cals carbs / 37 cals fat = 269 total cals



3:30 before work ( lot of high pace walking slight high on carbs long time till next meal ( high carb)
4 eggs whites hard boiled no yolk
64 cals
14.5g protein 58 cals / 1g carbs 4 cals / .4g fat 4 cals
½ whole wheat bagel i prefer a "non processed" alternative here
140 cals
5g protein 20 cals / 27g carbs 108 cals / 1.5g fat 11 cals

78 cals protein / 112 carbs / 15 cals fat = 205 cals


any possibility of having a snack during work???? to keep the metabolism moving????? if so, move greek yogart here and some veggies good call ill def tell her to pack something


11m ( keepn carbs slight below the 40% before bed)
1/2cup cottage cheese
90 cals
16g pro 64 cals / 5g carbs 20 cals / .5g 5 cals
Greek yogurt non fat w/ granola not sure why need these carbs here??? just maintaing a macro split, I will drop them cause I think i have her cals a bit to high anyway, i think i was looking at macro split more hourly rather than daily overall
110 cals
10.9 g pro 43.6 cals / 15g carbs 60cals / ) fat

107protein cals / 80 cals carb / 5 cals fat = 200 cals

Total 1200 calories ( leaving a little room for error/cheat)

[Back In Black]

Is she truly 14%? That would make her about 8% by male standards.

[largerthannormal]

Hmmm not sure how that works, but isnt bf% a percent? not trying to be cocky just asking a question. I could post a pic.

so 14% on a girl she would have a raging 6 pack and moderate vascularity?

[largerthannormal]

Attachment 128160

[largerthannormal]

damnet ur right....... maybe shes closer to 20%? i didint realize girls were that much different

[Back In Black]

It's impossible to tell from that photo but at 14% it is highly likely she would have visible abs yes. Check out Fireguy's tutorial on 9 site caliper test. His models bf is stated. Anywhere near?

[largerthannormal]

yep your right. im going to say around 20-25% without a caliper.. wowza....... i better not tell her that.. LOL........

[Back In Black]

Women are supposed to be higher mate. Aside from the obvious breasts they need extra fat to assist with things like getting pregnant. All the same, just tell her the equivalent of 20% for her is about 26% for a guy.

Is she lifting and doing cardio?

Don't be afraid to drop her carbs later in the day, you can always sub in a few extra g's of protein. I like the 1300cals. As RC says, try it and adjust accordingly.

[digsy1983]

isnt 18-25% considered healthy for women? (stated by lyle mcdonald)
think somebody should point the minimal 18% figure out to all the magazines and fashion slaves a bit more!

[largerthannormal]

Women are supposed to be higher mate. Aside from the obvious breasts they need extra fat to assist with things like getting pregnant. All the same, just tell her the equivalent of 20% for her is about 26% for a guy.

Is she lifting and doing cardio?

Don't be afraid to drop her carbs later in the day, you can always sub in a few extra g's of protein. I like the 1300cals. As RC says, try it and adjust accordingly.

Awesome info bro,, i never really looked into women diets to much until she asked me to help her....

she does Calisthenics but not a ton of actual weights. about 75% of her exercise is cardio based, i would say moderate exercise average 4 days per week.

[GirlyGymRat]

Your gal looks great now and I understand wanting to improve. I would have to agree that she is higher than 14 but still in a healthy range now and will rock a bridal gown today

I am interested in others input. Since she works out mid morning and works appears to be a second shift schedule , would recommend adjustments to when macronutrients are distributed??? Or am I over-thinking?

[largerthannormal]

No , i was thinking the same thing. Since her activity levels are AM rather than most people after their 9-5 jobs. I was thinking about that too! ill be reading up on that,

ps thanks for the compliment to her, and yes I didnt realize girls were so much diff than guys I was basing hers off mine. LOL bad idea, so yeah im going with mid 20's% for her. " my bad "

[gbrice75]

Hmmm not sure how that works, but isnt bf% a percent? not trying to be cocky just asking a question. I could post a pic.

so 14% on a girl she would have a raging 6 pack and moderate vascularity?

She'd most definitely be showing abs at 14%.

damnet ur right....... maybe shes closer to 20%? i didint realize girls were that much different

Way different. As Stem said, aside from the obvious breast tissue, they require higher BF for 'womanly' functions, particularly pregnancy.

yep your right. im going to say around 20-25% without a caliper.. wowza....... i better not tell her that.. LOL........

Note that too low a bodyfat % for women is dangerous and could be fatal. It isn't uncommon for a woman with relatively low BF% (below ~12%) to stop menstruating. Not cool. Just be aware of that, and let your girl know if she isn't already aware. Unless she's planning to compete, I would shoot for a moderate 15-18% and be happy with that.

[largerthannormal]

Agreed bro.. yep no worries I made a mistake on her bf% shes mid 20s and only looking to loose 10-12 lbs.

Thanks man!