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Thread: Female diet advice

  1. #1
    DuckTheViking is online now New Member
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    Female diet advice

    Hello good folks,
    I would much appreciate some advice and critique on the diet of my wife.
    169cm (5'7") 59.5kg (131lbs) BF about 25%
    Currently training 5 days a week, about 1hr 20min lifting weights per session, currently only minimal cardio.
    1. Legs (heavy)
    2. Push
    3. Pull + Glute + Abs
    4. Rest
    5. Legs (volume)
    6. Upper body
    7. Rest
    She had a baby 12 months ago and have been working out hard for the past 4-5 months, now really getting into the groove and sticking to the training plan and diet. Trying to reduce more fat while adding a bit muscle, in a sustainable way (e.g. eating food that she actually enjoys)
    In addition to the food on the plan, there is probably around 50cal from tasting baby food (a couple teaspoons during the day) and maybe a teaspoon of no-fat milk in coffee.

    Training Days
    Calories Carbs Fat Protein

    Breakfast
    Whole egg, medium, 2 - 120 0 8 12
    Oats, raw, 60ml - 76 14 1 3
    196 14 9 15

    Meal 2 - before gym (9.30)
    Whey, 25 g - 98 2 2 20
    Banana, 100 g - 89 23 0 1
    Almond Milk, 200ml - 26 0 2 1
    213 25 4 22

    Workout Shake
    Peptopro 30g - 110 0 0 26
    Creatine 5g - 0 0 0 0
    Maltodextrin 25g - 95 24 0 0
    LSP Intra Rush, 1 scoop - 40 1 0 7
    245 25 0 33

    Meal 3 - after gym (12.30)
    Salmon Fish, raw, 100 g - 73 0 1 17
    Brown rice, raw, 20 g - 74 15 1 2
    Mixed Greens, 1 cup (240ml) - 20 3 0 2
    Cocopops, 25g - 97 22 1 1
    264 40 3 22

    Meal 4 (16.00)
    Bread, multigrain, 1 small slice 25g - 64 10 2 2
    Avocado, 50 g - 117 6 11 1
    Beef lean, raw, 100 g - 114 0 2 23
    Mixed Greens, 0.5 cup (120ml) - 10 2 0 1
    305 18 15 27

    Meal 5 (19.30)
    Mixed Greens, 0.5 cup (120ml) - 10 2 0 1
    Whole egg, medium, 2 - 120 0 8 12
    130 2 8 13


    Meal 6 (22.30)
    Casein Protein, 15 g - 53 1 1 12
    Low Fat Yoghurt 0.1%, 100 g - 65 9 0 7
    Blueberries, 50 g - 29 7 0 0
    Cashew Nuts, 10 g - 55 3 4 2
    Peanut Butter, 50 g - 95 4 8 4
    297 24 13 25

    Calories Carbs Fat Protein
    Total cal 1,650 592 208 628
    Total gram 148 52 157
    Percent of cal 41% 15% 44%


    Non-Training Days
    Calories Carbs Fat Protein

    Breakfast
    Whole egg, medium, 2 - 120 0 8 12
    Oats, raw, 60 ml - 76 14 1 3
    Peanut Butter, 50 g - 95 4 8 4
    291 18 17 19

    Meal 2 (12 noon)
    Beef lean, raw, 100 g - 114 0 2 23
    Brown rice, raw, 20 g - 74 15 1 2
    Mixed Greens, 1 cup (240ml) - 20 3 0 2
    Avocado, 50 g - 117 6 11 1
    325 24 14 28

    Meal 3 (16.00)
    Chicken breast, raw, 100 g - 110 0 1 23
    Brown rice, raw, 20 g - 74 15 1 2
    Mixed Greens, 0.5 cup (120ml) - 10 2 0 1
    194 17 2 26

    Meal 4 (19.30)
    Mixed Greens, 0.5 cup (120ml) - 10 2 0 1
    Whole egg, medium, 2 - 120 0 8 12
    Brown rice, raw, 20 g - 74 15 1 2
    204 17 9 15

    Meal 5 (22.30)
    Casein Protein, 30 g - 107 2 1 24
    Low Fat Yoghurt 0.1%, 100 g - 65 9 0 7
    Strawberries, 100 g - 32 8 0 1
    Cashew Nuts, 15 g - 83 5 7 3
    Peanut Butter, 50 g - 95 4 8 4
    382 28 16 39

    Calories Carbs Fat Protein
    Total cal 1,396 104 58 127
    Total gram 104 58 127
    Percent of cal 36% 20% 44%

  2. #2
    Windex's Avatar
    Windex is online now MONITOR
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    Quote Originally Posted by DuckTheViking View Post
    Hello good folks,
    I would much appreciate some advice and critique on the diet of my wife.
    169cm (5'7") 59.5kg (131lbs) BF about 25%
    Currently training 5 days a week, about 1hr 20min lifting weights per session, currently only minimal cardio.
    1. Legs (heavy)
    2. Push
    3. Pull + Glute + Abs
    4. Rest
    5. Legs (volume)
    6. Upper body
    7. Rest
    She had a baby 12 months ago and have been working out hard for the past 4-5 months, now really getting into the groove and sticking to the training plan and diet. Trying to reduce more fat while adding a bit muscle, in a sustainable way (e.g. eating food that she actually enjoys)
    In addition to the food on the plan, there is probably around 50cal from tasting baby food (a couple teaspoons during the day) and maybe a teaspoon of no-fat milk in coffee.

    Training Days
    Calories Carbs Fat Protein

    Breakfast
    Whole egg, medium, 2 - 120 0 8 12
    Oats, raw, 60ml - 76 14 1 3
    196 14 9 15

    Meal 2 - before gym (9.30)
    Whey, 25 g - 98 2 2 20
    Banana, 100 g - 89 23 0 1
    Almond Milk, 200ml - 26 0 2 1
    213 25 4 22

    Workout Shake
    Peptopro 30g - 110 0 0 26
    Creatine 5g - 0 0 0 0
    Maltodextrin 25g - 95 24 0 0
    LSP Intra Rush, 1 scoop - 40 1 0 7
    245 25 0 33

    Meal 3 - after gym (12.30)
    Salmon Fish, raw, 100 g - 73 0 1 17
    Brown rice, raw, 20 g - 74 15 1 2
    Mixed Greens, 1 cup (240ml) - 20 3 0 2
    Cocopops, 25g - 97 22 1 1
    264 40 3 22

    Meal 4 (16.00)
    Bread, multigrain, 1 small slice 25g - 64 10 2 2
    Avocado, 50 g - 117 6 11 1
    Beef lean, raw, 100 g - 114 0 2 23
    Mixed Greens, 0.5 cup (120ml) - 10 2 0 1
    305 18 15 27

    Meal 5 (19.30)
    Mixed Greens, 0.5 cup (120ml) - 10 2 0 1
    Whole egg, medium, 2 - 120 0 8 12
    130 2 8 13


    Meal 6 (22.30)
    Casein Protein, 15 g - 53 1 1 12
    Low Fat Yoghurt 0.1%, 100 g - 65 9 0 7
    Blueberries, 50 g - 29 7 0 0
    Cashew Nuts, 10 g - 55 3 4 2
    Peanut Butter, 50 g - 95 4 8 4
    297 24 13 25

    Calories Carbs Fat Protein
    Total cal 1,650 592 208 628
    Total gram 148 52 157
    Percent of cal 41% 15% 44%


    Non-Training Days
    Calories Carbs Fat Protein

    Breakfast
    Whole egg, medium, 2 - 120 0 8 12
    Oats, raw, 60 ml - 76 14 1 3
    Peanut Butter, 50 g - 95 4 8 4
    291 18 17 19

    Meal 2 (12 noon)
    Beef lean, raw, 100 g - 114 0 2 23
    Brown rice, raw, 20 g - 74 15 1 2
    Mixed Greens, 1 cup (240ml) - 20 3 0 2
    Avocado, 50 g - 117 6 11 1
    325 24 14 28

    Meal 3 (16.00)
    Chicken breast, raw, 100 g - 110 0 1 23
    Brown rice, raw, 20 g - 74 15 1 2
    Mixed Greens, 0.5 cup (120ml) - 10 2 0 1
    194 17 2 26

    Meal 4 (19.30)
    Mixed Greens, 0.5 cup (120ml) - 10 2 0 1
    Whole egg, medium, 2 - 120 0 8 12
    Brown rice, raw, 20 g - 74 15 1 2
    204 17 9 15

    Meal 5 (22.30)
    Casein Protein, 30 g - 107 2 1 24
    Low Fat Yoghurt 0.1%, 100 g - 65 9 0 7
    Strawberries, 100 g - 32 8 0 1
    Cashew Nuts, 15 g - 83 5 7 3
    Peanut Butter, 50 g - 95 4 8 4
    382 28 16 39

    Calories Carbs Fat Protein
    Total cal 1,396 104 58 127
    Total gram 104 58 127
    Percent of cal 36% 20% 44%
    If it were me, I'd change:

    - Remove bread and add equivalent carbs in fruit (berries)

    - Add in more yogurt, cottage cheese, or animal protein rather than casein at night

    - Increase total amount of vegetables

    - Cyclic dextrin carbs powder over Maltodextrin during workout.

    - small amount of fat pre workout such as nuts.
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  3. #3
    Kyle1337's Avatar
    Kyle1337 is online now Associate Member
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    Quote Originally Posted by Windex View Post
    If it were me, I'd change:

    - Remove bread and add equivalent carbs in fruit (berries)

    - Add in more yogurt, cottage cheese, or animal protein rather than casein at night

    - Increase total amount of vegetables

    - Cyclic dextrin carbs powder over Maltodextrin during workout.

    - small amount of fat pre workout such as nuts.
    Agree with all the above.

    OP, diet looks good! Nice job. Hope she gets the results she's looking for!

  4. #4
    DuckTheViking is online now New Member
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    Gents, many thanks for quick and informative feedback! Good to have it confirmed that we were not totally off from the start. We will take on the advice and make some adjustments, let's see how this goes!
    Cheers

  5. #5
    GirlyGymRat's Avatar
    GirlyGymRat is offline Knowledgeable ~ Respected Female Leader ~
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    Quote Originally Posted by Windex View Post
    If it were me, I'd change:

    - Remove bread and add equivalent carbs in fruit (berries)

    - Add in more yogurt, cottage cheese, or animal protein rather than casein at night

    - Increase total amount of vegetables

    - Cyclic dextrin carbs powder over Maltodextrin during workout.

    - small amount of fat pre workout such as nuts.
    Nicely done!

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