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  1. 04-30-2012, 04:02 AM #1
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    Help with the doc's girlfriends diet

    Hey guys wondering if i could please get some input. Basically my girlfriend wants to tone up a little. I wrote her a quick diet but id like some of your opinions first

    Stats

    Sex: Female
    Weight: 52kg or 114lbs
    Height 5"2' or 157cm

    DIET

    Meal 1
    - Oats 40g (1/3 cup)
    - Eggs 2 eggs 1 egg white
    23/13/27/270
    Protein/Fats/Carbs/Cals



    Meal 2
    - Dymatize shake (2 scoops) (After work out)
    50/0/0/212
    Protein/Fats/Carbs/Cals

    Meal 3
    - Chicken 150g (raw)
    - Rice 100g (raw brown basmati)
    53/9/73/498
    Protein/Fats/Carbs/Cals


    Meal 4
    - Tuna 2 x 95g cans
    - Salad( Mixed green salads, tablespoon of salad dressing)
    30/6/12/200
    Protein/Fats/Carbs/Cals



    Total Macro's
    156/28/112/1180
    Protein/Fats/Carbs/Cals
    Last edited by Dr Pepper; 05-01-2012 at 06:09 PM.
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  2. 04-30-2012, 04:43 AM #2
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    the boys should chime in soon and help u out.

    i know this douche bag so be kind and help him out lol
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  3. 04-30-2012, 05:29 AM #3
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    Quote Originally Posted by t-gunz View Post
    the boys should chime in soon and help u out.

    i know this douche bag so be kind and help him out lol
    Lol smartarse
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  4. 04-30-2012, 06:19 AM #4
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    Quote Originally Posted by Dr Pepper View Post
    Hey guys wondering if i could please get some input. Basically my girlfriend wants to tone up a little. I wrote her a quick diet but id like some of your opinions first

    Stats

    Sex: Female
    Weight: 52kg or 114lbs
    Height 5"2' or 157cm

    DIET

    Meal 1
    - Oats 40g (1/3 cup)
    - Eggs 2 eggs 1 egg white
    23/13/27/270
    Protein/Fats/Carbs/Cals



    Meal 2
    - Dymatize shake (2 scoops) (After work out)
    50/0/0/212
    Protein/Fats/Carbs/Cals

    Meal 3
    - Chicken 150g (raw)
    - Rice 100g (raw brown basmati)
    53/9/73/498
    Protein/Fats/Carbs/Cals


    Meal 4
    - Tuna 2 x 95g cans
    - Salad( Mixed green salads, tablespoon of salad dressing)
    30/6/12/200
    Protein/Fats/Carbs/Cals



    Total Macro's
    156/56/112/1180
    Protein/Fats/Carbs/Cals

    stana.
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  5. 04-30-2012, 02:59 PM #5
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    Bump
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  6. 04-30-2012, 03:30 PM #6
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    Mate, what does she mean 'tone'? I hate that word. Build some muscle? Get leaner? Both? What's her bf roughly?
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  7. 04-30-2012, 04:15 PM #7
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    Quote Originally Posted by SteM View Post
    Mate, what does she mean 'tone'? I hate that word. Build some muscle? Get leaner? Both? What's her bf roughly?
    Sorry mate that's my bad. Yeah just get a bit leaner all over and build a little muscle along the way, so u can see a bit more definition I guess.

    BF% is hard to gauge on females so I've been told. She's pretty small and petite I would say no more than 15% at the absolute most. She's in pretty good shape but u know what girls are like they want that perfect body.

    I've got training covered as well and il post her workout in the next couple of days but I wanted to get the diet sorted first.

    What are ur thoughts?
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  8. 04-30-2012, 08:13 PM #8
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    None of you dieting guru's around today?
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  9. 05-01-2012, 06:47 AM #9
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    Mate, 15% on a girl is equivalent to about 10% on a guy. Not to cast aspertions(sp) but I suspect she's that low and wants to be leaner. But I may be wrong.

    Plan looks pretty good though I'd probably move the carbs from meal 3 to post workout and put some veggies in meal 3 too.
    And something is amiss with the fats - you total 56g but there is only 28g or so if you add the meals up.

    How much lifting/cardio is planned.
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  10. 05-01-2012, 09:27 AM #10
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    x2 with moving meal 3 carbs to meal 2 PWO. As for fats, if Stem's math is right (I didn't do my own, plus i'm dumb), I like 28g WAY better than 56g anyway, so don't change anything - but double check to see what the number really is.
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  11. 05-01-2012, 09:41 AM #11
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    Quote Originally Posted by Dr Pepper;5994***
    Sorry mate that's my bad. Yeah just get a bit leaner all over and build a little muscle along the way, so u can see a bit more definition I guess.

    BF% is hard to gauge on females so I've been told. She's pretty small and petite I would say no more than 15% at the absolute most. She's in pretty good shape but u know what girls are like they want that perfect body.

    I've got training covered as well and il post her workout in the next couple of days but I wanted to get the diet sorted first.

    What are ur thoughts?
    Unless she's sporting a 6 pack, it isn't likely that she's under 20%... even if she's in 'pretty good shape'. 15% on a guy doesn't look 15% on a woman does.
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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
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  12. 05-01-2012, 09:45 AM #12
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    Quote Originally Posted by Dr Pepper View Post

    Stats

    Sex: Female
    Weight: 52kg or 114lbs
    Height 5"2' or 157cm
    Get her bodyfat percentage tested.

    Quote Originally Posted by Dr Pepper View Post
    DIET

    Meal 1
    - Oats 40g (1/3 cup)
    - Eggs 2 eggs 1 egg white
    23/13/27/270
    Protein/Fats/Carbs/Cals
    Decent

    Quote Originally Posted by Dr Pepper View Post


    Meal 2
    - Dymatize shake (2 scoops) (After work out)
    50/0/0/212
    Protein/Fats/Carbs/Cals
    Too much protein at one sitting imho

    Quote Originally Posted by Dr Pepper View Post
    Meal 3
    - Chicken 150g (raw)
    - Rice 100g (raw brown basmati)
    53/9/73/498
    Protein/Fats/Carbs/Cals
    Too many carbs at one sitting imho. I'd add a banana to the pwo shake, and cut the serving of rice here in half.

    Quote Originally Posted by Dr Pepper View Post
    Meal 4
    - Tuna 2 x 95g cans
    - Salad( Mixed green salads, tablespoon of salad dressing)
    30/6/12/200
    Protein/Fats/Carbs/Cals
    Decent


    Quote Originally Posted by Dr Pepper View Post
    Total Macro's
    156/56/112/1180
    Protein/Fats/Carbs/Cals
    I'd bump the kcals up to 1300 or thereabouts personally... especially if she's lifting heavy.

    Overall it's a decent diet though.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :     Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me
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  13. 05-01-2012, 05:46 PM #13
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    Quote Originally Posted by SteM View Post
    Mate, 15% on a girl is equivalent to about 10% on a guy. Not to cast aspertions(sp) but I suspect she's that low and wants to be leaner. But I may be wrong.

    Plan looks pretty good though I'd probably move the carbs from meal 3 to post workout and put some veggies in meal 3 too.
    And something is amiss with the fats - you total 56g but there is only 28g or so if you add the meals up.

    How much lifting/cardio is planned.
    Yeah think your right mate. Knowing that guys and girls are different il say she's 20% but I will try get her tested.

    Yes you are right about the fats. Don't know how I added that up lol

    Il post up her training plan tonight. Thanks for the help mate
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  14. 05-01-2012, 05:48 PM #14
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    Quote Originally Posted by gbrice75 View Post
    x2 with moving meal 3 carbs to meal 2 PWO. As for fats, if Stem's math is right (I didn't do my own, plus i'm dumb), I like 28g WAY better than 56g anyway, so don't change anything - but double check to see what the number really is.
    Double checked and his right so il change that. And il move meal 3 carbs

    Thanks for chimming in mate
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  15. 05-01-2012, 06:08 PM #15
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    Quote Originally Posted by Narkissos View Post
    Get her bodyfat percentage tested.



    Decent



    Too much protein at one sitting imho



    Too many carbs at one sitting imho. I'd add a banana to the pwo shake, and cut the serving of rice here in half.



    Decent




    I'd bump the kcals up to 1300 or thereabouts personally... especially if she's lifting heavy.

    Overall it's a decent diet though.
    Yeah il defiantly get her body at tested. With meal two I'm going to change the protein shake to different brand to add some carbs into that meal and probably lower the protein a little bit. Or add a banana to it. Hopefully that should bring the cals up a bit to.

    Il go over it tonight when I get home and change a few things

    Thanks for chimming in mate
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  16. 05-02-2012, 12:02 AM #16
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    send me pics mate ill tell u bf%

    less the better :P


    u know i gotta stir ya up. lol

    srs note u got good advice here mate.


    nark is smart, makes up for his looks haha
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  17. 05-02-2012, 12:33 AM #17
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    Quote Originally Posted by t-gunz View Post
    send me pics mate ill tell u bf%

    less the better :P


    u know i gotta stir ya up. lol

    srs note u got good advice here mate.


    nark is smart, makes up for his looks haha
    Lmao
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  18. 05-02-2012, 09:28 AM #18
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    -Corey "Narkissos" Springer

    Published Author.
    Owner of :     Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me
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  19. 05-03-2012, 03:56 AM #19
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    Meal 1 (Upon waking)
    - 1000mg Vitamin C
    - Woman’s Multi Vitamin
    - Banana
    - Oats 40g (1/3 cup)
    - Eggs 2 eggs 1 egg white
    24/13/54/375 Protein/Fats/Carbs/Cals

    Meal 2 (Post Workout)
    - Dymatize shake
    - Banana (medium size)
    25/0/27/311 Protein/Fats/Carbs/Cals

    Meal 3
    - Chicken 150g (raw)
    - Rice 50g (raw brown basmati)
    49/8/36/332 Protein/Fats/Carbs/Cals

    Meal 4
    - Tuna 2 x 95g cans
    - Salad( Mixed green salads, tablespoon of salad dressing)
    30/6/12/200 Protein/Fats/Carbs/Cals

    Total Macro’s
    152/27/129/1220
    Protein/Fats/Carbs/Cals

    Okay so this is take 2. I added a banana in with the shake and halved the carbs in meal three. I also corrected the fats total. And i added a banana in with breakfast to bring the daily cals up, couldnt think of anything else.

    How does it look?
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  20. 05-03-2012, 04:18 AM #20
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    Link to her workout program as promised

    http://forums.steroid.com/showthread...26#post5997726
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  21. 05-03-2012, 05:00 AM #21
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    Every female (of legal age) needs at least one pure protein meal a day.
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  22. 05-03-2012, 05:59 AM #22
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    Quote Originally Posted by lovbyts View Post
    Every female (of legal age) needs at least one pure protein meal a day.
    il be sure to add that in. Thanks for the great advice lol
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  23. 05-03-2012, 07:30 AM #23
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    If I was being picky I'd move 10g of the protein from meal 3 to post workout. Other than that, the proof will be in the pudding (or not).
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  24. 05-03-2012, 04:08 PM #24
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    Quote Originally Posted by SteM View Post
    If I was being picky I'd move 10g of the protein from meal 3 to post workout. Other than that, the proof will be in the pudding (or not).
    Thanks mate
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