need advise for female..

[getfit28]

My wife is trying to get her diet down pack. I know what to eat and I know how much and what I can and can not eat. Her being a female I'm thinking its a little different in how much calorie intake should be for her. She's 149lbs ht 5.1 age 37.. can I use the same formula as a guy does? She wants to drop to 138lbs.. I was thinking 1200 cal, 207g protein, 120g carbs, and 50 fats... Is this pretty much ok? Oh, she's working out 5-6x a week.. she works in SN office and pretty much always sitting.. your help is appreciated

[GirlyGymRat]

My wife is trying to get her diet down pack. I know what to eat and I know how much and what I can and can not eat. Her being a female I'm thinking its a little different in how much calorie intake should be for her. She's 149lbs ht 5.1 age 37.. can I use the same formula as a guy does? She wants to drop to 138lbs.. I was thinking 1200 cal, 207g protein, 120g carbs, and 50 fats... Is this pretty much ok? Oh, she's working out 5-6x a week.. she works in SN office and pretty much always sitting.. your help is appreciated

Anything less then 1300 is not recommended. I use 12 or 13 as the multipler VS 15. Recommend 50p/30c/20f split to start out with. She sits like I do so she is sedentary so no real bump up in calories. Post up diet and we can look at it!

[getfit28]

Ok, this is the meal plan for her..

Protein/carbs/fats/cals..

Meal 1 = 5 white eggs, 1/2 cup oat meal with two splendas = 18/1.2/.28/86

Meal 2 = 1.5 can tuna , tabs mayo, 2 celery = 33/0/1.5/150

Meal 3 = 1.4 ground turkey, 1 cup broccoli with a tbs of A1 sauce= 30.8/0/11.2/210

Meal 4= 4oz chicken breast, 15 snow peas and 1/2 cup sweet potato = 26/0/1/120

Meal 5 = salmon and tbs honey= 31/0/10.5/262.5

Meal 6 = myofusuion protein shake 1 scoop= 24/9/2/150

TOTAL= protein 172.34 / carbs 99.46/ fats 39.5/ cals 1476.5...

Please comment and advise how this looks and what should be changes if any. Thank you

[getfit28]

Ok, this is the meal plan for her..

Protein/carbs/fats/cals..

Meal 1 = 5 white eggs, 1/2 cup oat meal with two splendas = 18/1.2/.28/86

Meal 2 = 1.5 can tuna , tabs mayo, 2 celery = 33/0/1.5/150

Meal 3 = 1.4 ground turkey, 1 cup broccoli with a tbs of A1 sauce= 30.8/0/11.2/210

Meal 4= 4oz chicken breast, 15 snow peas and 1/2 cup sweet potato = 26/0/1/120

Meal 5 = salmon and tbs honey= 31/0/10.5/262.5

Meal 6 = myofusuion protein shake 1 scoop= 24/9/2/150

TOTAL= protein 172.34 / carbs 99.46/ fats 39.5/ cals 1476.5...

Please comment and advise how this looks and what should be changes if any. Thank you

Bump..

[GirlyGymRat]

Bump..

Have a few questions.

When does she workout?? Cuz we may need to move some things around based on her schedule.

The whey protein shake b4 bed is not a slow digesting. Recommend casein instead.

Also salmon is high in fats so might want to substitute another type of lean protein and parse those fat calories into another meal for more options.

Generally not bad. She only has 10 lbs so shouldn't take her long.

Let me know workout schedule and we can be more helpful.

[getfit28]

Tuesday and weds she will hit the gun at 10am all the other days maybe evenings only... she's doing cardio and muscle parts through out the week. Your help is appreciated .. she says thank you

[GirlyGymRat]

Tuesday and weds she will hit the gun at 10am all the other days maybe evenings only... she's doing cardio and muscle parts through out the week. Your help is appreciated .. she says thank you

On the days she goes to gym in morning, may have to adjust the sweet potato to pre workout unless going directly after breakfast. What I do is split one of my meals into a pre and post workout. Sweat potato or rice b4 workout. Protein after. .

[getfit28]

On the days she goes to gym in morning, may have to adjust the sweet potato to pre workout unless going directly after breakfast. What I do is split one of my meals into a pre and post workout. Sweat potato or rice b4 workout. Protein after. .

Got it.. makes sense her and I thank you

[GirlyGymRat]

Got it.. makes sense her and I thank you

You and wife are welcome. I would like if you keep us posted on her progress!!!

[alex.mitev]

U never mentioned her body fat %?
That much protein is overkill....

[GirlyGymRat]

U never mentioned her body fat %?
That much protein is overkill....

I do between 165 and 195 what is your basis for your conclusion.

[baseline_9]

U never mentioned her body fat %?
That much protein is overkill....

Agreed

We need to know the bodyfat percentage....

And 207g protein is going to be too much I'm sure

[baseline_9]

Ok, this is the meal plan for her..

Protein/carbs/fats/cals..

Meal 1 = 5 white eggs, 1/2 cup oat meal with two splendas = 18/1.2/.28/86

Meal 2 = 1.5 can tuna , tabs mayo, 2 celery = 33/0/1.5/150

Meal 3 = 1.4 ground turkey, 1 cup broccoli with a tbs of A1 sauce= 30.8/0/11.2/210

Meal 4= 4oz chicken breast, 15 snow peas and 1/2 cup sweet potato = 26/0/1/120

Meal 5 = salmon and tbs honey= 31/0/10.5/262.5

Meal 6 = myofusuion protein shake 1 scoop= 24/9/2/150

TOTAL= protein 172.34 / carbs 99.46/ fats 39.5/ cals 1476.5...

Please comment and advise how this looks and what should be changes if any. Thank you

I'd never recommend a female eats 6 meals a day..... 3-4 is fine... She will then be able to at least consume half decent meals when she eats.....

Spreading the macros out over 6 meals is just not required....

And looking through those macros you haven't added them up correctly..... So next time make sure you do or you could be off by a long shot

[alex.mitev]

GGR - protein is needed to sustain muscle mass and homeostasis. While carbs are not enough, excess protein would simply be converted to glucose and used as fuel. My question is ,why would u bother wasting protein rather than taking in carbs? 195 gr is ok for me to maintain my body composition - 190lb, 12 % bf at max.
I would use something like 1 gr per pound of desired body weight

[GirlyGymRat]

GGR - protein is needed to sustain muscle mass and homeostasis. While carbs are not enough, excess protein would simply be converted to glucose and used as fuel. My question is ,why would u bother wasting protein rather than taking in carbs? 195 gr is ok for me to maintain my body composition - 190lb, 12 % bf at max.
I would use something like 1 gr per pound of desired body weight

Carbs make girly fat.

Grams per body weight. I have read anywhere from 1 - 1.5. I prefer 1.25 for me. Idk this gals bf but I am 17%.

[alex.mitev]

Have you tried introducing carbs very slowly backbto your diet while minimizing fat intake. Also adjusting ur traning to utilize higher carbs?

[baseline_9]

Carbs make girly fat.

Grams per body weight. I have read anywhere from 1 - 1.5. I prefer 1.25 for me. Idk this gals bf but I am 17%.

1-1.5 based on your goals but that is per lb of lean body mass.....

[baseline_9]

Have you tried introducing carbs very slowly backbto your diet while minimizing fat intake. Also adjusting ur traning to utilize higher carbs?

I'm liking the way ur thinking in this thread.... This is called reverse dieting and I've heard about guys who use it with great success....Its a great way to maximise your metabolism......

[alex.mitev]

I'm liking the way ur thinking in this thread.... This is called reverse dieting and I've heard about guys who use it with great success....Its a great way to maximise your metabolism......

Yep, I`m now on my PC thus can say more than a few words.

The thing is that there is a stupid (no offense) prevailing idea that carbs make people fat, or you cannot cut while eating decent CHO amount. We`ve seen it all - low carb high fat recently, high carb low fat, ridiculously high protein diets etc.

If you`re already on 100 gr of carbs, 60% dedicated to protein, doing cardio 6 x week and not achieved the shape you`d like to be at, you`re not getting there at all! Sure if you dropped your protein % and gave the carbs a go , in this scenario you'd be bloated and "fat".

People categorize themselves insulin resistant, but believe me it`s not that simple - just go get tested instead of guessing.
Then comes the all in method - drop calories by 500, do cardio 6x week, lift like crazy....this is shortcut to disaster. We should change one variable at a time:
1. establish baseline diet
2. drop carbs a little - 15-20 %
3. introduce cardio 3-4xweek
4. drop calories further by 10-15%
5. stop the cardio as adaptive thermogenesis must have settled in. we should have already established better insulin sensitivity therefore make batter use of carbs.
6. Final step would be to do some carb cycling but not ttoo drastic.
That`s just a draft example, which must be customized to individual`s need.
Overall, the more carbs you can get away with the better physics you'll have the more muscle would be retained.
As a rule of thumb, people don`t give them enough time to see their physic change when changing just one variable at a time.