Diet Advice!

[Nicky364]

Hi everyone! I am new to the board and am really seeking some advice. I would appreciate any help that anyone could give me.
Thanks in advance!


I am a 5'8, 138lb, 22% body fat. I am now training 3-4 times a week and doing cardio 5-6 times a week.

My boyfriend is a bodybuilder and I have tried to ask him how my diet should be, but every time it seems just like too much food and he says he's not exactly sure how much of everything I am suppose to have because I am a female. So, what better way than to ask a female, right! Anyways, My goal is too loose some weight, lean up and tone up a bit.

What would you suggest? I know portions matter and I need to eat 5-6 times a day and drink about a gallon of water a day. I also know it needs to be balanced, like a little of protein, a little of carbs, and a little of fat. But, I guess what I am asking is what are samples of your diets and what do you think sounds best for someone like me? I really do appreciate all of your help. thanks a lot.

Nicky

 

[Nicky364]

I just need to know how to set my portions or maybe even see someon's sample diet. Thanks!

 

[SoreArms]

Well, I'm not a female, but I can try to give some advice.

The general rule of thumb is to multiply your body weight by 12 and this will give you daily maintenance calories (is this the same for women?). These are the amount of calories that you should consume daily to maintain your current weight (if you did nothing but lay in bed all day). There two ways to go about it from here. Some people will use their maintenace calories and allow their workouts to create a deficit for them (eat 2000 cals, burn 300 ,you will loose weight). Some people will decrease their maintenance calories by about 500 and will create a further deficit through their workouts. Be careful though, the faster you loose weight, the more muscle you will be sacrificing. Pick which ever one suits you best.

a decrease of 500 cals daily will help you lose about 1 lb per week.

As far as your diet goes, why don't you post a sample of what your diet looks like now, and peeps here will help you edit out the bad stuff and advice you on better substitues.