A little help with the Ms.
 

Hi, my friend is 5'3 125lb and is about 13%bf and SHE wishing to tone it down a bit. She isn't fat or anything, she just wants to cut down a bit She is currently lighting lightly every other day and jogging every other day.

I wanna know how much fats, carbs, calories and protein she should be consuming daily? Also any suggestions on women supplement and protein shakes (I am taking ON whey can she take the same?) thanks

i think IK says that women usually do good starting out with calories = body weight x 15.

lean meat..lots of vegetables...fish oil....eat six times a day :)

As a general starting point, most men start to lose at 15xBW, women tend to be a bit lower, at around 13xBW.

But there are lots of variances in there too. That's not a hard set number. I've known women that can't lose til they drop to 10xBW, others lose at 16xBW. It's something that has to be played with to find the right numbers.


UmmmPain - I'll get a little more into things in specifics with your friend probably tomorrow when I have a little more time on my hands :D

Thanks IK, yeah we'll work with 14xbw and if that doesn't work we'll lower it a bit and see. But yeah let me know thanks again.

If you don't know what she's currently eating, then it's very difficult to determine what she needs. For example, if she's only eating 1400 calories per day and the recommendation is 1,875 (bw x 15), then what LOL?

Have her keep a food journal with the times she eats, how much, and more specifically what she eats. One week of eating the exact same as usual without deviation. Come back and cut and paste it in this thread so we can better accomodate her needs. If she's resistant to that idea, then you probably cannot expect her to be accurate with what we recommend in the first place. :)

13% bf for a girl is pretty damn low. I believe on average they are closer to 20% or above. What are her goals?

IronWorker

Yeah we'll see, I'll have her start out at 15xbw then a month later we'll see how shes doing and if shes doing well we'll stay and if not we'll lower it to 14 on her off days. I mean her goals are to stay healthy and continue eating healthy daily. She also wants to loose a bit of BF and tone it down a bit. Shes jogging and running almost every day and lifts a bit every other day. By all means she is not fat at all, shes just self conscious of her tummy and thighs. Shes not completely tone and then again she isn't fat.

Hmmm maybe she carries her fat differently or maybe the BF test was innacurate but myself, another guy, and a girl had ourselves tested last year with a 15 point (not sure on the number but it was alot) body comp test. This was a little bit before the mexico trip we were heading on.

I was 10.79%, he was 12.05%, and she was 21.x% according to the test and by no means did she look like she needed to lose weight. She was firm in most all places. This is the reason I have trouble believe she is 13% BF and still has "a tummy". What method did she use for testing?

It could be that she just carries her weight differently but that seems pretty low for all but the very elite athelete chicks and BBers like IK.

I guess its not really relavent what she is so long as she wants to lose it she will probably try.

Just my thoughts,

IronWorker

Shes a nurse and the Dr. checked her out and got her blood drown and all of that. She wanted to start working out and actually considering joining the female bodybuilding group. But I have no clue, I also heard that you have have different bf% in different areas???

Well ya that would be true but I think it would be very difficult to measure your bf% in different areas. But yes, the BF% measurements given would be an average value across your body.

BF% = ( weight of fat in body / total weight of body ) x 100

IronWorker