Help!! Female Cutting diet

[MeanMachine2000]

So I'm trying to help my GF put a diet plan together as she wants to do a Bikini show in a couple months. She is currently about 130lbs (so she says) and 5'8". Activity level is moderate right now but gonna start pushing her after the holidays. Not being a expert in nutrition I still tried to put this together. Please any input, criticism, help, info or advice is welcomed and appreciated.

M1: 8 egg whites, 1/3 cup oatmeal, 1 scoop greens+

M2: 1 scoop whey, 2 tbls Chia seeds, 1 tsp fish oil

M3: 6oz chicken breast, 1 cup broccoli

M4: 1 scoop whey, 2 tbls Chia seeds

M5: 4oz ground Turkey breast, 2 whole eggs (omega 3) 100g asparagus

M6: 8 egg whites, 1 cup broccoli

*cook using extra virgin coconut oil
*drink 4l of water per day minimum

I calculated this to be 1692 cals, 181g protein, 57.5g carbs (including fibre), 84.5g fat

[tarmyg]

Please have her join the forum.

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[mockery]

hire a prep coach if shes going on stage. worth the money.

[Lunk1]

I'm far from an expert but 1692 cals seems like a lot for someone with her stats to cut. My wife's 5'5" 140 and has about a 1400 cal maintenance and she is very active.

[Bonaparte]

She doesn't need that much protein.
And I'd throw a fruit or two in there (although I did note the "Greens +")

[GirlyGymRat]

130? So she says. Women lie about their weight all the time. Lol

Bf% estimate. Trying to figure out is she skinny fat?

It's quite possible at 5'8" and 130 lbs her metabolism is like a race horse. Does gf have a hard time maintaining weight?

What's her training schedule look like???

What else is she taking or planning on taking?

[GirlyGymRat]

Please have her join the forum.

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

And yes, she should join!!!

[heisenberg1]

Hello everyone! I am new to the forum......I am a 40+ year old woman and in the cutting phase, as it is my goal to enter a local fitness comp in the spring, age-appropriate.

I am trying to clean up my diet so any help is appreciated. Also want some advice on Clen /HGH-- I used it before about 10 years ago with great results when combined with good eating plan but do not really recall specifics and don't want to attempt on my own.

Any advice is appreciated.

[MeanMachine2000]

No t sure she is really ready to step on stage in 2 1/2 months but it's a good goal to work towards and I will support her.
Mockery: Would like to hit a coach but money is a little tight.

Lunk1: according to the bodybuilding.com calculator with her stats and activity level her maintenance is 1996cals. Correct me if I'm wrong

Bonaparte: need to get the cals from somewhere would you suggest dropping protien and upping other macros? Or just lower cal? Fruits? I usually cut all sugar out when cutting including fructose.

Girlygymrat: I'll make her step on a scale in front of me to ensure her weight is correct, I'm sure she it lying about 5-10 pounds . She doesn't have a set training program yet but does about 45weights and 30min cardio a day 5-6 days a week. I'm working on putting program together for her now.
Against my advise she want to take Var. I personally do t think she is ready for it but she is gonna do what she wants.

Heisenberg: hijacking threads is a no no!! Start your own

[mockery]

dont give women ugl var , pharma grade or bust.

[MeanMachine2000]

I'm not getting her anything, I refused to but I think she may pick some up in her home town over the holidays. Why do you say that? Because it could be over dosed? Or if the lab is sketchy it could be low dosed.....something else?? Tbol, winny, or something?

[mockery]

I'm not getting her anything, I refused to but I think she may pick some up in her home town over the holidays. Why do you say that? Because it could be over dosed? Or if the lab is sketchy it could be low dosed.....something else?? Tbol, winny, or something?

because if its dbol im pretty sure you dont want you woman taking dbol.

[Black Beard]

FIgure out her TDEE(total daily energy expenditure) now minus that by 200-500. That should be her caloric intake. Make sure she gets more starchy carbs, she needs them to maintain strength(if she is a lifter) She doesnt need that much protein but it will help with satiation. I would get less calories from protein and more from starchy carbs(rice, potato). Focus mainly on getting the right amount of calories and maintaining strength. This will help preserve muscle mass. Remember, you don't want to be skinny, you want to be lean, or as the females like to call it "toned".


Do not be afraid of carbs. As long as she is in a caloric deficit, she will burn fat. Also, don't kill yourself to get 6 meals a day if she doesnt want to. At the end of the day, what matters is energy balance and macro nutrient intake.


P.S. Same advice goes to heisenberg. Good luck!

[Lunk1]

Holy shyt. A TDEE of almost 2000 cals. Seems quite high to me. Do you have any clue as to her BF%?

[mockery]

you need a tdee for every day,

[GirlyGymRat]

Holy shyt. A TDEE of almost 2000 cals. Seems quite high to me. Do you have any clue as to her BF%?

Does seem high!!!! I would love to eat 2000 a day and cut. Ain't happening for me.

[heisenberg1]

Sorry aboutthat. I am sometimes RainMan-esque when it comes to online stuff.

[GirlyGymRat]

you are always welcomed to start your own thread!

Sorry aboutthat. I am sometimes RainMan-esque when it comes to online stuff.

[Giggle]

For me - I can cut on 1600 cal...if doing enough cardio! Personally - I'd rather do slightly more cardio, and not cut the calories quite as much. But it's such a fine balance.
I'd set it up, have her follow the diet for two weeks, and see if she's losing 1-2#/week. If not you have to deduct food, increase cardio, or both.
How are you planning to set up cardio?