Advice for macro nutrient numbers...

[JuicedAthletics]

Hey girls,

Im training two of my friends who are females.. Neither of them compete, they are just looking to clean up their diets and find a healthy meal plan..

What should I be putting them on for total calories and macro breakdowns???

They are both in their mid twenties..

One girl is 5'4 115 lbs low twenties BF.. The other is 5'9 120 lbs low teens BF...

Girl one just needs a healthy diet. She is more of a casual workout girl and tennis player...

Girl two is working with an eating disorder right now. I have been her friend for 5 years and she is finally letting me help her out..

I have dieted down for shows 3-4 times myself, but when it comes to a maintence diet for a female, I dont know where to start...

Thank you in advance for your responses..

All im asking for is what the total number of cals should be for each girl and what is the normal breakdown for c/p/f...

 

[scorpiogirl]

Calories....a minimum of 10 x body weight. A good starting place is p/f/c - 40/30/30.

Does #2 have any professional help with her diet at all? What about weight training for her?

 

[jenscats5]

Calories....a minimum of 10 x body weight. A good starting place is p/f/c - 40/30/30.

I second this....check out the "Links" sticky at the top of the page & check out Shadow's meal plan - may be a good starting point.....

 

[JuicedAthletics]

Thank you ladies....

I know the girl with anorexia personally. She is a long time close friend. She is just in denial about everything right now. With her, I have to take everything one step at a time, baby steps almost.. Right now her diet is the most important thing.. If i can get her to eat anything besides salad and crackers, it'll be a huge step in the right direction.. Once her diet is heading in the right direction, then i will try and work on lowering her running and starting to hit weights.. She is one of those girls that thinks if she touches a dumbell, other than the 5lbs ones, that she is going to have 18" arms.. Its all baby steps with her.

I appreciate all your help...

 

[scorpiogirl]

Thank you ladies....

I know the girl with anorexia personally. She is a long time close friend. She is just in denial about everything right now. With her, I have to take everything one step at a time, baby steps almost.. Right now her diet is the most important thing.. If i can get her to eat anything besides salad and crackers, it'll be a huge step in the right direction.. Once her diet is heading in the right direction, then i will try and work on lowering her running and starting to hit weights.. She is one of those girls that thinks if she touches a dumbell, other than the 5lbs ones, that she is going to have 18" arms.. Its all baby steps with her.

I appreciate all your help...

She's gonna' require a lot of time and patience! Good luck!

 

[The Shadow]

40-30-30 is perfect for bulking or cutting imo