Diet question for a female friend

[UA_Iron]

Diet is always a tough one when it comes down to specifics. I can start listing off good foods to eat, say "cut carbs after this time", eat 6 times a day blah blah. But this girl is a fine tuned machine and I need a little bit more in depth help from you fine ladies.

She's about 5'10, 170lbs, very solid, very muscular, has been lifting weights and competitive sports for the past 12+ years of her life. She hits the gym 4-5 times a week, cardio first usually, then weight training. Then after the gym on most nights she'll go play volleyball for a couple hours - or do some intense boxing class. Her diet is pretty in tune, but she feels it could be better to help her lean up. She eats a lot of eggs, fish, broccoli, oats, high fiber items, all natural peanut butter etc...

Where I think I should start:
1. Calculate a baseline caloric intake for the day to necessitate her high activity level. Where should I start with this? It's a possibility she may not be eating enough...
2. Start considering calorie timing during the day. Work is generally sedentary with walking back and forth between a couple rooms. Then after work is the gym, volleyball, classes, kickin her own ass. What to eat when?
3. She wont do low carb - and I dont think it'd be the best thing given her sports etc. What macronutrient breakdown should I consider? 40p/30c/30f?

thanks for your guys help

 

[superqt4u2nv]

Diet is always a tough one when it comes down to specifics. I can start listing off good foods to eat, say "cut carbs after this time", eat 6 times a day blah blah. But this girl is a fine tuned machine and I need a little bit more in depth help from you fine ladies.

She's about 5'10, 170lbs, very solid, very muscular, has been lifting weights and competitive sports for the past 12+ years of her life. She hits the gym 4-5 times a week, cardio first usually, then weight training. Then after the gym on most nights she'll go play volleyball for a couple hours - or do some intense boxing class. Her diet is pretty in tune, but she feels it could be better to help her lean up. She eats a lot of eggs, fish, broccoli, oats, high fiber items, all natural peanut butter etc...

Where I think I should start:
1. Calculate a baseline caloric intake for the day to necessitate her high activity level. Where should I start with this? It's a possibility she may not be eating enough...
2. Start considering calorie timing during the day. Work is generally sedentary with walking back and forth between a couple rooms. Then after work is the gym, volleyball, classes, kickin her own ass. What to eat when?
3. She wont do low carb - and I dont think it'd be the best thing given her sports etc. What macronutrient breakdown should I consider? 40p/30c/30f?

thanks for your guys help

Hey UA nice to see you over here as always I would suggest her signing up for Elite but in the mean time here are some answers.
1. Calculate a baseline caloric intake for the day to necessitate her high activity level. Where should I start with this? It's a possibility she may not be eating enough...
I assumed she was in her early 20’s here are the results
Maintenance: 2374 Calories/day
Fat Loss: 1899 Calories/day
Extreme Fat Loss: 1424 Calories/day

2. Start considering calorie timing during the day. Work is generally sedentary with walking back and forth between a couple rooms. Then after work is the gym, volleyball, classes, kickin her own ass. What to eat when?
What time of the day does she get up? When does she finish work and go to volleyball?

3. She wont do low carb - and I dont think it'd be the best thing given her sports etc. What macronutrient breakdown should I consider? 40p/30c/30f?
40p/30c/30f is my prefrecnce for calories do that for a good month to six weeks see how she progresses then tweak it if need be. Ideally she should stick to eating the following:

Protein:

Boneless skinless chicken
Tuna (water)
Shrimp
Extra lean beef
Venison Buffalo
Protein Powder
Egg whites or whole
Turkey

SLOW BURNING COMPLEX CARBS

Oatmeal
Couscous
Millet
Quinoa
Kambu
Sweet potato (yams)
Beans
Grape nuts
Brown rice
Cream of buckwheat
Farina

FIBROUS CARBS

Green leafy lettuce
Broccoli
Asparagus
String beans
Okra
Spinach
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or red pepper
Onions
Garlic
Tomatoes
Zucchini

HEALTHY FATS

Olive oil or safflower oil
Nuts (peanuts, almonds)
Flaxseed oil
Fish oil

 

[UA_Iron]

Thanks so much for your input QT!

She gets up pretty early ~5am on average. All of her physical activity is about 12 hours later, 5pm-9pm, and yeah there can be nearly 4 hours of physical activity straight. I've always been scared of carbs late at night, but it may not be a problem in her case? She's in her mid 20's.

 

[superqt4u2nv]

Thanks so much for your input QT!

She gets up pretty early ~5am on average. All of her physical activity is about 12 hours later, 5pm-9pm, and yeah there can be nearly 4 hours of physical activity straight. I've always been scared of carbs late at night, but it may not be a problem in her case? She's in her mid 20's.

It would really depends could try limited carbs post work like 20grams and see how that goes if she is not losing then keep the carbs all pre workout.