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Go Back Β  Anabolic Steroids Discussion and Bodybuilding Forum > Female Fitness Discussion > Female Fitness Forum

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Female diet help
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Female diet help - 01-19-2014, 12:30 PM

My bird been on this for 2weeks...doing weights now 3-4times a week..and one high intenity cardio session at gym a week in a class.

5ft 10...60kg atm. 28.

Meal 1 – 3 Whole Free Range Eggs, 1 Egg White
Meal 2 – 150g Chicken Breast, 20g Almonds, salad
Meal 3 – 20g protein shake, 1 banana, 20g walnuts
Meal 4 – 20g protein shake, 1 apple, 20g almonds
Meal 5 – 150g steak mince, broccoli, 20g walnuts

I reckon 135 protein . 85 or 90 fats. 60 carbs cos has a few strong teas a day too at wotk

Never done a birds diet but I thought higher fat cos of hormones.

Just wants to drop body fat.

I think macros could be way out but let's see...lots 7 lbs in 2weeks on it with a cheat meal last thing sat night.

Cheers guys
   
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01-19-2014, 03:37 PM

Here is a macro outline for women designed by a very wel known contest prep guy. I use it for my girls an it works very well. Use high carb days for lifting and low/mod for off and cardio. Time ccarbs around workout time. Check your PM for more details on the diet.


Screenshot_2014-01-19-11-52-15-1.png
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Last edited by Magnus82; 01-19-2014 at 03:45 PM.
   
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01-19-2014, 04:00 PM

Appreciate this.

Calories seem very low.

My gf like 135 lbs.

Which would mean high day. Say 110g pro. 135g carbs. Minimal fat. So like 1000cals
   
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01-19-2014, 04:27 PM

Soo....

As she's aiming to lose weight/gain muscle...i'll give her two HIGH days which will be on leg days i reckon?

We have a cheat meal sat night together anyway.

Mon - Low - Cardio Class at gym
Tues- HIGH - Lower Body
Wed - Low - Upper Body
Thurs - Low
Fri - High - Lower Body
Sat - LOW till cheat meal last meal - Upper Body + 15mins HIIT
Sun - Low

High - 1g Carbs, 0.75g Pro, Trace Fats
Low - 0.4g, 1g pro, 0.2g fats

That should be a good start....4weights a week and 1 cardio session...can always add in cardio further down the line?
   
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01-19-2014, 05:16 PM

Designed something thats easy for her to follow with foods she likes....let me know what you all think...

HIGH DAY DIET – 1g Carbs, 0.75g protein, Trace Fats (Direct Macros) = 135g carbs, 100g protein, low fats

Meal 1 – 20g protein Shake, 200g Fat Free Probiotic Yoghurt, Vitamin.
Meal 2 – 1 Tin Tuna, 40g Wholegrain rice, balsamic vinegar, seasoning.
Meal 3 – 100g XLean Steak Mince Burgers, 40g pasta, seasoning, salad
Meal 4 – PWO – 20g protein Shake, 1 Medium Banana
Meal 5 – 100g XSteak Mince Burgers, 40g Wholegrain Rice, broccoli

Roughly = 105g protein, 140g Carbs, 15g Fats

LOW DAY DIET – 0.5g Carbs, 1g protein, 0.2g Fats (Direct Macros) = 70g Carbs, 140g protein, 30g Fats

Meal 1 – 2 Whole Eggs, 1 Egg White, ½ Bagel
Meal 2 – 1 Tin Tuna, 20g Almonds, Seasoning.
Meal 3 - 150g Chicken Breast, 30g brown rice. 1tbsp Extra Virgin Olive Oil, Salad, Balsamic.
Meal 4 – PWO – 1 Scoops protein Shake, 1 Medium Banana
Meal 5 – 150g Steak Mince burgers, veg, 4 tbsp Fat Free Yoghurt. 15g Walnuts

Roughly = 145g protein, 70g Carbs, 55g fats

Last edited by J.Lizzle; 01-20-2014 at 07:54 PM.
   
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01-19-2014, 06:59 PM

I think is is looking much better. Maybe add some asparagus to meal #2 on high day and swap pasta for sweet potatoes on meal, much better micros. Also, consider switching the 1/2 bagle on meal 1 with a sweet potato or Ezekiel bread and a few more veggies for the other meals. Looking real good now!
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01-19-2014, 10:57 PM

Thanks.
Bagel is purely cos she likes them matey.

Still need to up cals a tad I think
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01-20-2014, 07:50 PM

Bump....cals seem ok?
On her low days keep the brown rice in for pre workout meal yeah?

Last edited by J.Lizzle; 01-20-2014 at 07:53 PM.
   
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01-20-2014, 08:17 PM

Cals could go up a little more or just use more frequent refeeds. I go about every 40 good meals or so but she could try every 30 and go from there. And yes I would keep the preworkout rice. Keep us posted on her progress.
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Last edited by Magnus82; 01-20-2014 at 08:21 PM.
   
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01-21-2014, 05:04 AM

Post her picture matey. ..
   
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01-21-2014, 06:32 AM

She won't let me take any mate. Lol. I've been trying
   
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01-21-2014, 06:52 AM

uploadfromtaptalk1390301535329.jpg
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01-21-2014, 06:52 AM

uploadfromtaptalk1390301570857.jpg
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01-21-2014, 06:53 AM

She will kill me.
I think she looks incredible now and she's amazing but im putting pics up for you guys
   
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01-21-2014, 08:29 AM

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Last edited by LastChance; 12-08-2015 at 01:07 PM.
   
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01-21-2014, 09:20 AM

I know she does. She just wants to lose a little more of tummy and hipz
   
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01-21-2014, 09:23 AM

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Last edited by LastChance; 12-08-2015 at 01:06 PM.
   
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01-21-2014, 09:27 AM

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Last edited by LastChance; 12-08-2015 at 01:06 PM.
   
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01-21-2014, 10:51 AM

She's on no fat burners nope.

Hopefully he might chime in here!
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01-21-2014, 12:58 PM

Looks great.No need for heart twister stimulants ..just the old fashion keep diet in check and raise cardio up..
Get her out running with the kangaroos more matey.
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