please help - female diet and training on winny/var, please critique!

[baseline_9]

Ok, I will help you out

Your LBM is aprox 120lbs, Ill use this to taylor ur calorie and macro breakdown needs

120 x 15 = 1800 cals (Now this is aprox the amount of calories that ur body burns each day if you do nothing)

A basic 40:40:20 split (carbs: protein:fat) would look like this

180g Carbs
180g Protein
40g Fat

Now I always like to knock a bit off the carbs and add it to the protein, so;

200g Protein
160g Carbs
40g Fat

Now im not going to go in and critique ur diet because I simply dont do that LOL

However I have nothing to do but chill all day so will write u a diet up

06.00 - 75g Oats (0.75 cups), 0.75 cup Egg Whites - Grind the oats in a blender, add the egg whites and blend all together, fry in a red hot pan like a pancake (make it into 2), add raspberry and lemon juce.

Do ur cardio here - Makeit an interval session. Ur fueled for it from breakfast

08.00 - 5oz Chicken, Salad, 1 Tspn Oil (I like flavorless Olive Oil)

11.30 - 5oz Chicken, Salad, 1 Tspn Oil

14.00 - 5oz Chicken, Salad, 1 Tspn Oil, 0.75 cup oats (make oat biscuits like this http://forums.steroid.com/showthread...uper-clean)-** )

Train here with weights - Keep ur lifting to 60 mins max and ur cardio no more than 45 mins, keep this session fairly high intensity, maybe do some intervals

17.45 - PWO - 1 Scoop Whey, 0.75 cup oats

20.45 - 5oz Chicken, Salad, 1 Tspn Oil


Ok, now the chicken is interchangable with other meats as long as they are lean, white fish is fine, if ur eating oily fish like mackrel or salmon drop the oil in the meal as fats will be provided in the tissue

The diet sound boring but you can spice it up a bit - this is a basic model, use herbs, spices and homemade dressing

For an excellent salad dressing check this thread out - http://forums.steroid.com/showthread...essing-ever-**

Pancakes here - http://forums.steroid.com/showthread...77#post5479977


The key with any diet is consistency, you may look at this and think that its too much food, but once ur metabolism increases because of all this food ur body will be on the road to becoming a fat burning machine. No one can write you a perfect diet, we can only go with a plan, stick to it and make adjustments dependednt on results

Now what is your weight training routine, including exercises, sets and rest period

[cerealkiller326]

Ok, I will help you out

Your LBM is aprox 120lbs, Ill use this to taylor ur calorie and macro breakdown needs

120 x 15 = 1800 cals (Now this is aprox the amount of calories that ur body burns each day if you do nothing)

A basic 40:40:20 split (carbs: protein:fat) would look like this

180g Carbs
180g Protein
40g Fat

Now I always like to knock a bit off the carbs and add it to the protein, so;

200g Protein
160g Carbs
40g Fat

Now im not going to go in and critique ur diet because I simply dont do that LOL

However I have nothing to do but chill all day so will write u a diet up

06.00 - 75g Oats (0.75 cups), 0.75 cup Egg Whites - Grind the oats in a blender, add the egg whites and blend all together, fry in a red hot pan like a pancake (make it into 2), add raspberry and lemon juce.

Do ur cardio here - Makeit an interval session. Ur fueled for it from breakfast

08.00 - 5oz Chicken, Salad, 1 Tspn Oil (I like flavorless Olive Oil)

11.30 - 5oz Chicken, Salad, 1 Tspn Oil

14.00 - 5oz Chicken, Salad, 1 Tspn Oil, 0.75 cup oats (make oat biscuits like this http://forums.steroid.com/showthread...uper-clean)-** )

Train here with weights - Keep ur lifting to 60 mins max and ur cardio no more than 45 mins, keep this session fairly high intensity, maybe do some intervals

17.45 - PWO - 1 Scoop Whey, 0.75 cup oats

20.45 - 5oz Chicken, Salad, 1 Tspn Oil


Ok, now the chicken is interchangable with other meats as long as they are lean, white fish is fine, if ur eating oily fish like mackrel or salmon drop the oil in the meal as fats will be provided in the tissue

The diet sound boring but you can spice it up a bit - this is a basic model, use herbs, spices and homemade dressing

For an excellent salad dressing check this thread out - http://forums.steroid.com/showthread...essing-ever-**

Pancakes here - http://forums.steroid.com/showthread...77#post5479977


The key with any diet is consistency, you may look at this and think that its too much food, but once ur metabolism increases because of all this food ur body will be on the road to becoming a fat burning machine. No one can write you a perfect diet, we can only go with a plan, stick to it and make adjustments dependednt on results

Now what is your weight training routine, including exercises, sets and rest period

Totally solid post, beat me to it Base. If the chicken salad gets boring, go to the recipe section and there are some good protein sourced meals in there.