Help with nutrition advice for my women???

[bbweld04]

Hey guys as the title says I need diet advice for my girl. She wants to cut fat. I know the obvious such as keeping her calories in a deficit but I'm curious as to a macro split...? Should she do a 40/40/20 or should she drop the carbs a bit? I'm currently cutting and have my split around 60/25/15. May very somedays but I try to keep it around there. This has worked awesome for me already helping me cut almost 20 pounds in a month my girl dosnt want to be a body builder just slim with a bit of tone. She's mainly looking to just cut some fat not build muscle.
She works out about 6 days a week. She does 45 min of cardio with various methods like HIIT on the treadmill and spin bike. Finishes off with a bit of weights.
Her stats are 5'9.5" age 19. 140 pounds. Body fat.. Were not sure.
Any other tips would be good too. Right now I'm staying away from dairy and fruit. Is it necessary for her to cut these out to? I ask cause she loves both... If she keeps a deficit can she keepna bit of fruit and dairy?

Thanks a lot guys I want to help her reach her goals!

[-KJ-]

She will not gain muscle on a cutting diet! Being in a deficit will not allow a gain in lbm. I wouldn't drop her carbs too low. Maybe start at a 50/30/20 split. Calorie wise it would help to know her body fat. Without that I can't really say. But you could put her stats in a tdee calculator and see what ya get. They tend to be very high though. Fruit and dairy are a no for me on a cutting diet except low fat cottage cheese.

[Papiriqui]

First of all welcome!! You came to the right place!! Draw up a diet plan for her and post it so we can disect it and help you out!!

[vigilante_inc]

Things I always have to tell the womenz and they're worth repeating:
-START with weights then do your cardio. Dont make weight lifting something you just do at the end of the day when you're already exhausted.
-Women have an INCREDIBELY hard time gaining any noticeable amounts of muscle mass. Testosterone isn't the dominant hormone in your body and that makes it difficult for you to gain mass. Dont think doing a few sets of dumbbell curls is going to make you HOOOYAGE!
-You did not get HUGE overnight because of a workout. So many times I've heard women say something like "OMG I'm not doing that work out again my muscles got so big after that workout I dont wanna look like a man" If it was that easy dont you think every man would walk around looking ripped and awesome all the time. It is very hard to do ladies especially for ladies. Those large muscular women you see that you say you dont want to look like.... they use substances to get that way (which is cool if thats what they want to do then power to them, but you are not them)
-Lift heavy weights. So many women I see in the gym with a 5lb dumbbell doing curls then say they lift. If you can do more than 5 reps then it's probably not heavy enough.

As far as dieting I recommend more protein and less carbs. Something like 60p/20c/20f or 50p/30c/20f
Something in that range. Have her start with her calories in the high range and then slowly drop them until she finds her sweet spot.

And what reason do you have for wanting to cut out milk etc? I've seen people say that it "stunts" weight loss and a bunch of other things but until something definitive comes along I consider liquid calcium/whey/and casein a good thing.

[bbweld04]

Awesome guys thanks for all the input. I'm going to try and sit down with her soon and figure out a proper diet with a good split. The diet I put together for myself has worked good so I'll just apply the same principles to hers and it shouldn't be too difficult.