Lets get some females in here
 

Ok ladies here is an example of a clean diet that will help your results for a better body comp...This is how I have my girl eating and presently she is 23, 5'2, 115 and lean enough to keep a visable 4 pack.Any questions feel free to ask.

M1- 1/2c old fashion oats
30g protein powder
2 fish oil caps

M2 1 can of tuna
10 raw almonds

M3 4 oz grilled chicken over a tossed salad w/oil and vinegar
2 fish oil caps

M4(preworkout) 30g protein powder
10 almonds

M5 PWO shake(after weight training)
30g whey protein powder
60g dextrose powder

M6 1/2c brown rice or 1 baked yam(with fat free cool whip and cinnamon) or 1/2c oatmeal
6 oz grilled chicken

M7 prebed 1/2c 2% cottage cheese
2 fish oil caps
1 Tablespoon of natural peanut butter.

Now you may ask why do I know this off the top of my head? Well first of all I am the one who put this diet together for herand can say she has NEVER been happier with the way she looks since she started.Second is b/c I eat just about the same exact way except in greater amounts.This is what is looks like to eat clean,and eat often for body comp changes..Stick to this with 1-2 cheat meals/week and you will see your body change for the better.

This is excellent info Dave! I gotta get some ladies at work to join up on this site. Eventually with info like this there will be plenty of women and men on this board.

I will get my girl to join so she can give out advice to the ladies as well....She has absorbed(if she likes it or not :D ) all sorts of info from me and is always willing to help out.She even Owned some dude on the BN anabolics forum because she has absorbed infor about juice from me!

Yes this is my typical clean bulking diet so its a bit higher then maintence...I also prefer using CKD for cutting season(gotta love refeeds!)

If only I could convince my wife, to eat like this! I just got her to quit smoking! So baby steps is what it's gonna take, I guess.

Jenn or Dave could you post a sample CKD diet for women please? Just some guidelines would be great, so I can show the ladies in the office.

I'm just curious, are the fish oil caps really necessary, and why?

The fish oils provide the EFA's (essential fatty acids) for the diet. There is a good article on the benefits of Fish Oil over at BulkNutrition if you need more info.

Is this diet just to clean bulk, or is it for cutting also?

After seeing ur pic I have always wanted to ask you a question. When did you fell down from heaven? :D :D :D :D