female diet recommendation

[TheBigDog]

I have a friend who I am trying to help right now...

She is 5"2, 98lb, 28% BF. She has always been active. She does some recreational lifting and running. HOwever she has never set herself to achieve a goal.

SHe talked to me the other day and watned to drop his BF% to about 20% and gain muscle. She asked me for advice and now I am trying to figure out her nutrition split for her.


I figure her LBM is about 70lb. So this is what I am THINKING...

To lose BF% and gain muscle (it is hard to do it simultaneously, but I have done it before...), I am thinking she should probably be taking about 1500-1750 cal daily, w/ a C/P/F split of 40/40/20 or even 30/50/20. According to a 1500 calcuulation, she would be taking..

150g of protein (600 cal)
150g of carb (600 cal)
33g of fat (300 cal)

Pair that up w/ cardio exercise 4-5 times a week and proper weight training 3-4 times a week, will that work? Will 150g of protein too much for her (that's over 2g / lb of her current weight)

ANY comments are appreciated.

 

[TheBigDog]

18 views and no replies?? come on....I really need some input on this one..

thanks.

 

[IJ26]

I dont know much about dieting for women but that sounds good. You could lower the protein and up the carbs bc girls seem to like to eat more carbs than protein. 28% seems high for someone who is 5'2 98 pounds if you ask me. If she wants to drop 8% bf than she is going to be losing about 15-20 pounds making her 80 pounds and that would be tiny. Is her weight correct? maybe the best thing would be for her to concentrate on weight training to put on some muscle weight

 

[TheBigDog]

I dont know much about dieting for women but that sounds good. You could lower the protein and up the carbs bc girls seem to like to eat more carbs than protein. 28% seems high for someone who is 5'2 98 pounds if you ask me. If she wants to drop 8% bf than she is going to be losing about 15-20 pounds making her 80 pounds and that would be tiny. Is her weight correct? maybe the best thing would be for her to concentrate on weight training to put on some muscle weight

Well, she is an Asian and she has a really small frame. I did the exact calculation also and told her that she would be at 80 lb if she keeps her LBM. She told me "umm...no, I don't wanna lose my boobs..." LOL. So I suggested her to lift weight while do cardio at the same time.

I did a recalculation last night, basing on the thought that 150g of protein might be a little too much for her taste as this point....this is what I came up w/


50% Carb (166g)
30% Protein (100g)
20% Fat (66g)

A total of 1333 Cal.

I gotta say it is pretty interesting to put this together for a female because they are so much lighter. Shit, 100g of protein to me is like nothing. I probably get that in the morning. However, I think it would be a struggle for her, at least initially.

That's why I need you guys opinion on this one....

THanks in advance.

 

[TheBigDog]

anybody else w/ any comments on this?

or did I post it on the wrong forum? I thought you guys like to critique somebody else's diet??

 

[FitFossil]

You're welcome to post it on the Women's Board as well. Might get some more replies.

 

[serge]

I have a friend who I am trying to help right now...

She is 5"2, 98lb, 28% BF. She has always been active. She does some recreational lifting and running. HOwever she has never set herself to achieve a goal.

SHe talked to me the other day and watned to drop his BF% to about 20% and gain muscle. She asked me for advice and now I am trying to figure out her nutrition split for her.


I figure her LBM is about 70lb. So this is what I am THINKING...

To lose BF% and gain muscle (it is hard to do it simultaneously, but I have done it before...), I am thinking she should probably be taking about 1500-1750 cal daily, w/ a C/P/F split of 40/40/20 or even 30/50/20. According to a 1500 calcuulation, she would be taking..

150g of protein (600 cal)
150g of carb (600 cal)
33g of fat (300 cal)

Pair that up w/ cardio exercise 4-5 times a week and proper weight training 3-4 times a week, will that work? Will 150g of protein too much for her (that's over 2g / lb of her current weight)

ANY comments are appreciated.

have her eat between 1400-1800cals/day, i find that ratios of 45/45/10 work very well for women

train each bodypart once per week, lifting 4 times per week, do cardio 3-5 times per week, start out slow 20min per session and make adjustments as you go

protein should be lean, chicken, turkey (white meat only), tuna, protein powders (i dont like pure whey, mixture of different protein sources work better, i think)

carbs should be from potatoes, oats, brown rice