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Female diet help

J.Lizzle

Banned
Feb 20, 2013
170
0
0
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
 

Magnus82

Banned
Oct 29, 2012
4,827
0
0
Out in the boondocks
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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J.Lizzle

Banned
Feb 20, 2013
170
0
0
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
 

J.Lizzle

Banned
Feb 20, 2013
170
0
0
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?
 

J.Lizzle

Banned
Feb 20, 2013
170
0
0
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
 
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Magnus82

Banned
Oct 29, 2012
4,827
0
0
Out in the boondocks
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!
 

J.Lizzle

Banned
Feb 20, 2013
170
0
0
Bump....cals seem ok?
On her low days keep the brown rice in for pre workout meal yeah?
 
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Magnus82

Banned
Oct 29, 2012
4,827
0
0
Out in the boondocks
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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J.Lizzle

Banned
Feb 20, 2013
170
0
0
She will kill me.
I think she looks incredible now and she's amazing but im putting pics up for you guys
 

Ironbuilt

Banned
Nov 11, 2012
8,353
0
0
Mûnich , Germany
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.