Female cutter help

[largerthannormal]

Guys/ Gals, seeking advice for a friend

160lbs
30% BF
27yr

1450 Maintenance

target cals
850-900

This is what I got so far but I just think shes going to be starving. ( any help?) I am about 100 or so calories short yet too

M1
3 EGG WHITES
OATS

M2
GREEK YOGURT


M3
CHICKEN BREAST
RICE
( GREENS)

M4
3 EGG WHITES
(GREENS)

M5
SHAKE
( SHE WORKS AT RESTAURANT SO CANT COOK OR EAT FOOD)

M6
COTTAGE CHEESE

[Back In Black]

Mate I think you have her cals too low no wonder she is starving

Rather than expand on this too much, read (and have her read) Blondee's thread, she started 164lbs at 30%.

http://forums.steroid.com/nutrition-...-pleaseee.html

[Tron3219]

Guys/ Gals, seeking advice for a friend

160lbs
30% BF
27yr

1450 Maintenance

target cals
850-900

This is what I got so far but I just think shes going to be starving. ( any help?) I am about 100 or so calories short yet too

M1
3 EGG WHITES
OATS

M2
GREEK YOGURT

M3
CHICKEN BREAST
RICE
( GREENS)

M4
3 EGG WHITES
(GREENS)

M5
SHAKE
( SHE WORKS AT RESTAURANT SO CANT COOK OR EAT FOOD)

M6
COTTAGE CHEESE

Few questions...

How'd u get 1450 tdee?

What's in her shake?

What's the proposed split?

What kind of activity is she doing?

What kind of food was she eating prior?

What's her water intake?

-Chomp Chomp Chomp-Clink Clink Clink-

[Tron3219]

Mate I think you have her cals too low no wonder she is starving

Agreed, but I don't think the diet is implemented yet, still in the process of figuring it out.

-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

Guys, take a peek at the attachment, It will answer your questions.

Also yes I recognize Im short yet, looking for advice to add in a few ideas!

[largerthannormal]

any help is appreciated!!

Few questions...

How'd u get 1450 tdee? (160lbs x .7( 30%) = 112lbm ( 112x13( what most females use) = 1450

What's in her shake? ( see attached , its BSN isolate 150 cals 25P/ 7c / 2f

What's the proposed split?

What kind of activity is she doing? ( cardio AM 35min, non fasted)

What kind of food was she eating prior?

What's her water intake? 1/2 gallon

-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

Ill check this one out!! thanks buddy

Mate I think you have her cals too low no wonder she is starving

Rather than expand on this too much, read (and have her read) Blondee's thread, she started 164lbs at 30%.

http://forums.steroid.com/nutrition-...-pleaseee.html

[Tron3219]

Guys, take a peek at the attachment, It will answer your questions.

Also yes I recognize Im short yet, looking for advice to add in a few ideas!

I'm on my phone and it won't let me

-Chomp Chomp Chomp-Clink Clink Clink-

[Back In Black]

Agreed, but I don't think the diet is implemented yet, still in the process of figuring it out.

-Chomp Chomp Chomp-Clink Clink Clink-

Ah yes, apologies for flash reading.

LTN does/will she not lift? Girls underestimate the power of the 'dark side'

[largerthannormal]

she will if i force her

Shes the type to be embarrassed at the gym so she purchased elliptical and is currently running outside when weather permits.

once she drops a few lbs I am sure she will not mind making it to the weight room, she has before

Again she dont like guys staring if in the weight room, i know shes 160 but she holds it well and pretty big chest( no disrespect to women, just for a better visual)

Ah yes, apologies for flash reading.

LTN does/will she not lift? Girls underestimate the power of the 'dark side'

[Tron3219]

Guys/ Gals, seeking advice for a friend

160lbs
30% BF
27yr

1450 Maintenance

target cals
850-900

This is what I got so far but I just think shes going to be starving. ( any help?) I am about 100 or so calories short yet too

M1
3 EGG WHITES
OATS

M2
GREEK YOGURT

M3
CHICKEN BREAST
RICE
( GREENS)

M4
3 EGG WHITES
(GREENS)

M5
SHAKE
( SHE WORKS AT RESTAURANT SO CANT COOK OR EAT FOOD)

M6
COTTAGE CHEESE

Personally, this would b my route, and took this route with my wife.

I'd start her out at maintenance calories switching food selection first, if she was eating junk prior, she will loose weight almost immediately. After a couple weeks to a month after she got used to the food selections, I'd drop her cals to 20%, not 5-600. I'd start with 300, especially since she's not using weights. Which I'd encourage her to do. I have found that if u drop a woman's cals below 1000 it usually does more harm then good over a longer period of time.

-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

Yeah I dont know what the heck was up with this attachment, it would not let me embed it in the post like normal?

Ill try again!

I'm on my phone and it won't let me

-Chomp Chomp Chomp-Clink Clink Clink-

[Tron3219]

she will if i force her

Shes the type to be embarrassed at the gym so she purchased elliptical and is currently running outside when weather permits.

once she drops a few lbs I am sure she will not mind making it to the weight room, she has before

Again she dont like guys staring if in the weight room, i know shes 160 but she holds it well and pretty big chest( no disrespect to women, just for a better visual)

Tell her if she gains lbm she can eat more! Lol

-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

LOL haha ( you know how girls are, eating less = weight loss) its so hard to get through to the majority of them on less food is not more loss. Tough situation!

Tell her if she gains lbm she can eat more! Lol

-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

Can you see it now Tron?

shes been pretty close to this( maybe a few extra cals) and seems to still be holding at the same weight..

shes a little frustrated doing all the work to prepare food and see nothing on the scale

[Tron3219]

LOL haha ( you know how girls are, eating less = weight loss) its so hard to get through to the majority of them on less food is not more loss. Tough situation!

Oh no it will most definitely cause you to loose weight fast! Only problem is it isn't fat! Lol my wife kept trying to eat 500 calories a day and shit, it took a lot of explaining to make her realize it wasn't fat she was loosing.

And in some cases eating more will make u lose fat. Like warmouths wife was doing insane amounts of cardio and only eating like 1000 calories or something and was complaining about not loosing weight. I told her to up her cals and the other day warmouth said his wife did it and started loosing weight again.

It's hard for a woman to understand the complexity of the human body and what it needs. Mainly because most of them don't sit and study and have us figure it out! Lol hell I've put in my fair share of studying on metabolic processes and its still a guess at times! Haha

-Chomp Chomp Chomp-Clink Clink Clink-

[Tron3219]

<img src="http://forums.steroid .com/attachment.php?attachmentid=137633"/>

Can you see it now Tron?

shes been pretty close to this( maybe a few extra cals) and seems to still be holding at the same weight..

shes a little frustrated doing all the work to prepare food and see nothing on the scale

First though, sub white rice with brown, regular oats sweetened with stevia and not instant flavored oatmeal. And feed this girl more meat! Lol

I'd also say try cutting carbs. She's not trying to gain lbm, carbs release insulin , insulin halts lypolysis.
-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

This is the main problem I think!!

im going to bump her closer to maintaince and increase cardio and weights!

Oh no it will most definitely cause you to loose weight fast! Only problem is it isn't fat! Lol my wife kept trying to eat 500 calories a day and shit, it took a lot of explaining to make her realize it wasn't fat she was loosing.

And in some cases eating more will make u lose fat. Like warmouths wife was doing insane amounts of cardio and only eating like 1000 calories or something and was complaining about not loosing weight. I told her to up her cals and the other day warmouth said his wife did it and started loosing weight again.

It's hard for a woman to understand the complexity of the human body and what it needs. Mainly because most of them don't sit and study and have us figure it out! Lol hell I've put in my fair share of studying on metabolic processes and its still a guess at times! Haha

-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

LOL i got a text this morning asking if she could sub out the chicken and eggs.. LOL IM like Geez theres none in there to begin with!

First though, sub white rice with brown, regular oats sweetened with stevia and not instant flavored oatmeal. And feed this girl more meat! Lol

-Chomp Chomp Chomp-Clink Clink Clink-

[Tron3219]

Idk if u saw my edit, but I'd start cutting her carbs...
Carbs = insulin
Insulin = stoppage of lypolysis.

And from my experience girls are more sensitive to carbs then men

-Chomp Chomp Chomp-Clink Clink Clink-

[Tron3219]

Cup of oats in the morning and preworkout (1-2h) if weight training.

Chicken
Nuts
Beef
Eggs
Fish
Things like that the rest of the meals.

Tell her to mix her shake with some egg whites and a nut oil. Gives it more sustenance and blunts any carbs in the shake.

Cottage cheese is ok as a snack, personally if stay away from the Greek yogurt

-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

the edit regarding switching rices ?

Also her oats are just " quaker oats" the instant ones but plain , they come in the big tub..

Do you mean cut them out and replace with pro? or swap them to better sources?

Idk if u saw my edit, but I'd start cutting her carbs...
Carbs = insulin
Insulin = stoppage of lypolysis.

And from my experience girls are more sensitive to carbs then men

-Chomp Chomp Chomp-Clink Clink Clink-

[Tron3219]

LOL i got a text this morning asking if she could sub out the chicken and eggs.. LOL IM like Geez theres none in there to begin with!

Fish? Beef?
Don't force the foods on her, find out what she likes, make the diet tolerable for her. I'm sure it's hard enough for her to adapt to eating 6 times a day, much less eating 6 meals of food she doesn't like.

-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

Cool ill re-adjust!!

Okay i understand now, swap them out!

Cup of oats in the morning and preworkout (1-2h) if weight training.

Chicken
Nuts
Beef
Eggs
Fish
Things like that the rest of the meals.

Tell her to mix her shake with some egg whites and a nut oil. Gives it more sustenance and blunts any carbs in the shake.

Cottage cheese is ok as a snack, personally if stay away from the Greek yogurt

-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

good call!!, she was talkn fish the other day..

Ill revamp it entirely!!

Fish? Beef?
Don't force the foods on her, find out what she likes, make the diet tolerable for her. I'm sure it's hard enough for her to adapt to eating 6 times a day, much less eating 6 meals of food she doesn't like.

-Chomp Chomp Chomp-Clink Clink Clink-

[Tron3219]

the edit regarding switching rices ?

Also her oats are just " quaker oats" the instant ones but plain , they come in the big tub..

Do you mean cut them out and replace with pro? or swap them to better sources?

The one about cutting carbs. Don't cut them out completely to the point of keto. U just have to remember the amount of lbm she has which mean glycogen is needed less of.

I'd go to a 50/30/20 split to start with and see if there is any change and gradually swap the carbs and fat if she's not seeing results. But first I'd increase cals a bit to like 1100 and see how that works. Try changing one thing at a time so u can see what her body responds to. It's a tweaking process and u have to let her understand that it might take a little time to find the perfect diet for her.

-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

Thanks a ton Tron! Ill go gather the nutritional data back for the new foods and be back!

Ill work on gettn her to the weights a tad too!

The one about cutting carbs. Don't cut them out completely to the point of keto. U just have to remember the amount of lbm she has which mean glycogen is needed less of.

I'd go to a 50/30/20 split to start with and see if there is any change and gradually swap the carbs and fat if she's not seeing results. But first I'd increase cals a bit to like 1100 and see how that works. Try changing one thing at a time so u can see what her body responds to. It's a tweaking process and u have to let her understand that it might take a little time to find the perfect diet for her.

-Chomp Chomp Chomp-Clink Clink Clink-

[Tron3219]

No problem man, women are some fickle creatures when it comes to dieting. They don't respond like we do. Testosterone helps us a TON. I played hell with sorting out a diet for my wife. But when I found what works she went from 190(gained a lot of weight after our 3rd son) to 135 in less then a year.

-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

WOW, thats amazing!!

No problem man, women are some fickle creatures when it comes to dieting. They don't respond like we do. Testosterone helps us a TON. I played hell with sorting out a diet for my wife. But when I found what works she went from 190(gained a lot of weight after our 3rd son) to 135 in less then a year.

-Chomp Chomp Chomp-Clink Clink Clink-

[GirlyGymRat]

Hi. LTN. Calories are too low. Shoot for 1500 with 50/30/20 split.

What's her goal??? Pls include workout schedule.

At 30% bf you know she is going to need cardio. I did more cardio initially and then transitioned to include weights when the fat dropped. Nothing more discouraging to a girl when she add muscle under all that fat. Just makes her look like a linebacker. .

[GirlyGymRat]

No problem man, women are some fickle creatures when it comes to dieting. They don't respond like we do. Testosterone helps us a TON. I played hell with sorting out a diet for my wife. But when I found what works she went from 190(gained a lot of weight after our 3rd son) to 135 in less then a year.

-Chomp Chomp Chomp-Clink Clink Clink-

You get it. Thank you.

I wish there was a female equivalent to testosterone!

Congrats to your wife. Did she workout or just diet?

[Tron3219]

You get it. Thank you.

I wish there was a female equivalent to testosterone !

Congrats to your wife. Did she workout or just diet?

She worked her ass off!!

-Chomp Chomp Chomp-Clink Clink Clink-

[largerthannormal]

Her goal is not fitness , sorry to say. Honestly to her its a number of wat the scale says. I know that is not the goal of many of us here.

I will bump up her cals GGR!!

I'll revamp n come back in a day or so.

Hi. LTN. Calories are too low. Shoot for 1500 with 50/30/20 split.

What's her goal??? Pls include workout schedule.

At 30% bf you know she is going to need cardio. I did more cardio initially and then transitioned to include weights when the fat dropped. Nothing more discouraging to a girl when she add muscle under all that fat. Just makes her look like a linebacker. .

[largerthannormal]

That may have came off wrong lol..I guess she would be more fit if less fat. I meant it is more of wat scale says initially to boost confidence

[GirlyGymRat]

That may have came off wrong lol..I guess she would be more fit if less fat. I meant it is more of wat scale says initially to boost confidence

Being a gal I completely understand the scale but its not the best indicator. I like it to go down too. We will have to work on that with her!!!!

[largerthannormal]

That's my biggest dilemma. Today I told her I was going to bump her to 1200 from 900 and she is upset.

Im going to have her take measurements 2morro

[GirlyGymRat]

That's my biggest dilemma. Today I told her I was going to bump her to 1200 from 900 and she is upset.

Im going to have her take measurements 2morro

Yeh. Just show her sweetss log...

Take pics also!!!

[largerthannormal]

Thanks ggr!! always a great help you are! I'll def do that!