Please help me - Bodybuilding Discussion on Bodybuilding.net Women's Forum

J-Rock · 02-17-2008, 08:10 AM

My wife has quit smoking, but has put on some weight switching her vice to another vice (eating). She is 26, 5-9, and weighs 185. I need some help developing a nutrition plan. Not sure whats more important for the ladies to lose weight.

What would be an appropriate amount of fat, carbs, and protein for her?

Thanks!!!

TALO · 02-17-2008, 04:29 PM

Hard to say about calories, but if she cuts out the sugar that will make a huge difference. It not so much that she's eating too much, just too much of the wrong thing.

Have her right down what she is eating (for atleast 3 days) then we will have a better idea of how to help.

J-Rock · 02-17-2008, 04:55 PM

Will do.....thanks

J-Rock · 02-20-2008, 03:47 PM

K I will have a list in a couple days. BTW she's lost four pounds so far in two weeks.

Shes cut out all soda, chips, processed foods, and alcohol.

Basically I have her portioning out her meals. For each meal I told her to have a serving of protein, carbs, and a couple servings of fats.

She is taking her multivitamin and Omega 3-6-9 capsules.

IronKitten · 02-23-2008, 12:42 PM

There really isn't much of a difference between developing nutrition plans for men and women. Women just tend to need fewer cals, and most women seem do better with a moderate or low carb level with more fats.

For your wife, I'd say start her off at 13xBW for total cals, then reduce from there based on progress
(13x181 = 2353 cals)

1-1.5g protein/lb BW
(1.5x181 = 271g P [1084 cals])

0.5g fat/lb BW
(0.5x181 = 90g F [810 cals])

Fill in the remaining allotted cals with carbs
(2353-1084-810 = 459 cals [459/4 = 115g C])

TALO · 02-23-2008, 12:46 PM

2300+ cals seems high to me. I'm 230 and have a few days were that's all I eat. ( when I'm not training).

IronKitten · 02-23-2008, 01:03 PM

Quote:

Originally Posted by TALO

2300+ cals seems high to me. I'm 230 and have a few days were that's all I eat. ( when I'm not training).

It's just a general starting point. Most women start fat loss at 13xBW. Some need to go lower. It also depends on her activity level.

Without knowing everything about what she's doing, what her body type is, how she handles carbs, it's tough to make a dead set diet for her. If she starts at this, and after a week isn't getting changes, then she can drop the cals down some more.

TALO · 02-23-2008, 01:36 PM

Gotcha.

02-17-2008, 08:10 AM	#1 (permalink)
J-Rock Rank: Member Experience: 3-5 Years Join Date: Aug 2007 Location: Illinois Posts: 239 Gender:	Please help me My wife has quit smoking, but has put on some weight switching her vice to another vice (eating). She is 26, 5-9, and weighs 185. I need some help developing a nutrition plan. Not sure whats more important for the ladies to lose weight. What would be an appropriate amount of fat, carbs, and protein for her? Thanks!!! Last edited by J-Rock; 02-17-2008 at 12:18 PM.
	J-Rock's Sig:My Journal- http://www.bodybuilding.net/personal...rney-8873.html www.exrx.net "Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go". "For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." - Arnold Schwarzenegger AIM:jrockbdybldr

02-17-2008, 04:29 PM	#2 (permalink)
TALO Rank: Lightweight Experience: 10+ Years Join Date: Sep 2006 Posts: 1,523 Country: Gender:	Hard to say about calories, but if she cuts out the sugar that will make a huge difference. It not so much that she's eating too much, just too much of the wrong thing. Have her right down what she is eating (for atleast 3 days) then we will have a better idea of how to help.
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

02-17-2008, 04:55 PM	#3 (permalink)
J-Rock Rank: Member Experience: 3-5 Years Join Date: Aug 2007 Location: Illinois Posts: 239 Gender:	Will do.....thanks
	J-Rock's Sig:My Journal- http://www.bodybuilding.net/personal...rney-8873.html www.exrx.net "Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go". "For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." - Arnold Schwarzenegger AIM:jrockbdybldr

02-20-2008, 03:47 PM	#4 (permalink)
J-Rock Rank: Member Experience: 3-5 Years Join Date: Aug 2007 Location: Illinois Posts: 239 Gender:	K I will have a list in a couple days. BTW she's lost four pounds so far in two weeks. Shes cut out all soda, chips, processed foods, and alcohol. Basically I have her portioning out her meals. For each meal I told her to have a serving of protein, carbs, and a couple servings of fats. She is taking her multivitamin and Omega 3-6-9 capsules.
	J-Rock's Sig:My Journal- http://www.bodybuilding.net/personal...rney-8873.html www.exrx.net "Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go". "For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." - Arnold Schwarzenegger AIM:jrockbdybldr

02-23-2008, 12:46 PM	#6 (permalink)
TALO Rank: Lightweight Experience: 10+ Years Join Date: Sep 2006 Posts: 1,523 Country: Gender:	2300+ cals seems high to me. I'm 230 and have a few days were that's all I eat. ( when I'm not training).
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

02-23-2008, 12:42 PM	#5 (permalink)
IronKitten Rank: Bantamweight Experience: 10+ Years Join Date: Jul 2007 Posts: 577 Gender:	There really isn't much of a difference between developing nutrition plans for men and women. Women just tend to need fewer cals, and most women seem do better with a moderate or low carb level with more fats. For your wife, I'd say start her off at 13xBW for total cals, then reduce from there based on progress (13x181 = 2353 cals) 1-1.5g protein/lb BW (1.5x181 = 271g P [1084 cals]) 0.5g fat/lb BW (0.5x181 = 90g F [810 cals]) Fill in the remaining allotted cals with carbs (2353-1084-810 = 459 cals [459/4 = 115g C])

02-23-2008, 01:36 PM	#8 (permalink)
TALO Rank: Lightweight Experience: 10+ Years Join Date: Sep 2006 Posts: 1,523 Country: Gender:	Gotcha.
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

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