hey guys i have trouble formulating a womens diet.
well, as we all know guys use alot more calories then women.
and im trying to help this girl who wants to slim down and get "in shape" however i am clueless about how to make a diet for them since i am used to having 4000+ calories while that for girls may mean obesity.
so can you guys help me make a diet?
her stats are about 110-120 lbs and 5'6"
I would say 1600 - 2000 calories would be good. Start high and work her way down....Everyone is different so It will be hard to determan what she will be comfortable with.
dont even bother with counting calories its boring & a waste of time avoid simple sugars (pop, candy, fruit drinks with no real fruit u get the picture) no fast food. plenty of protein, healthy fats & carbs look up on net 2 learn more about the difference between good & bad carbs & fats. shop at organic food stores
So if your not counting calories or proteins,carbs,fat. Then how do you know if your getting enough or not enough....?
optfor101, good to see you over here. I think the biggest thing for you to take into consideration is that your not cutting with 4000 cals a day, if you are, god bless you, but I just dont see it happening.
When I try to help women on forumating a diet, the first thing I look at is her over all body composition, and her goals. What is her workout load like? is she already a heavy cardio user? does she incorperate heavy resistance training? What is she eating on a regular basis now? How much bodyfat does she realisticly want to lose?
Each of these things will dictate how much food she should be eating while dieting down.
Once you ahve those questions answered then you can start to narrow things down. You will obviously want to have cals higher the more active she is, and if she is trying to get into the 12-15%bf range (which is quite low for a woman) then you will need something very specialized. In this case, at 110 -120 and 5'6" I would say if she is fairly lean already, although not seeing her I really dont know.
Let me know about some of those questions and i'll be able to help more.
uggh, she was a failure.
theres another girl actually but shes similar 5'8" 110 lbs but this one is lookign to bulk up since she is real skinny. prolly adding 10-15 lbs will look good on her IMO.
but ok so we arent cutting here but how should we bulk this girl up?
again i dont think its gonna be anywhere close to the 3500 calorie mark.
but how should i go about this?
check out the "how to bulk" sticky, it should give you the info to figure out her general calorie requirements for bulking. shouldnt be more then a couple hundred cals over maint.
I'd also suggest that she train like a dude ... just with smaller wieghts of course. Focus on the big 3 squat,dead, bench, perhaps a 5x5 if she is trying to bulk hard.
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