Ladies Need Help For A Womans Diet...critque Please!

[v shape]

Whats up ladies. I have a friend who wants to lose bodyfat and add some muscle. I made her a diet. I have a lot of experince and knowledge in bodybuilding/nutrition. She weighs about 140 and has "thick physique" big breasts/ass and a tiny waist. She is naturally muscular. I have her train with weights 5 days a week and does at least 45 minutes cardio everyday, usually post training.

I will post the diet (macro nutrients) below...Please give me some feedback, suggestions on it:

My diet for her:
Meal 1 – 20 grams of protein with 14g fat (ex 6 egg whites/ 1 tble spoon flax seed oil)
Meal 2 -20 grams of protein with 14 gfat
Meal 3- 20 grams of protein with 14 gfat
Meal 4- (preworkout)- 20 grams of protein with 40 grams of carbs (low glycemic)-NO fat in this meal
WEIGHT TRAINING SESSION/ CARDIO
Meal 5- same as meal 4
Meal 6- 20 grams of protein/ fibrous veggies(broccoli) –NO FAT ALSO

protein: 1 scoop protein powder, 1 chicken breast, 1/2 can tuna (albacore)-anything that = 20 grams give or take
fats: 1.5 tblsproon mayo, 3 slice am cheese, 2 tblespoon peanut butter

 

[the-short-one]

the carbs are too low. She needs to have vegis with every meal. This will boost up her carb count somewhat - but if she's doing that much cardio (in my opinion, way too much) she needs more. Add moderate carbs to her first 3 meals. (sweet potato, brown rice, whole wheat english mufin, etc.) Her last meal of the day needs fat. Have her add some olive oil or flax oil.

 

[the-short-one]

figure 1 gram of protein per pound of body weight. A ratio of 40-45% protein, 30% fat, 25-50% carbs works well for me. I tend to be a little carb sensitive, so I play around with the carb/fat ratios sometimes.

Shadow has his girls on a 40-30-30.

Too few carbs and she'll run out of energy within a week on the diet you have.

 

[The Shadow]

f
Shadow has his girls on a 40-30-30.

.

LOL



EVERYTHING she just said is absolutely correct

 

[Daisy_Girl]

Whats up ladies. I have a friend who wants to lose bodyfat and add some muscle. I made her a diet. I have a lot of experince and knowledge in bodybuilding/nutrition. She weighs about 140 and has "thick physique" big breasts/ass and a tiny waist. She is naturally muscular. I have her train with weights 5 days a week and does at least 45 minutes cardio everyday, usually post training.

I will post the diet (macro nutrients) below...Please give me some feedback, suggestions on it:

My diet for her:
Meal 1 – 20 grams of protein with 14g fat (ex 6 egg whites/ 1 tble spoon flax seed oil)
Meal 2 -20 grams of protein with 14 gfat
Meal 3- 20 grams of protein with 14 gfat
Meal 4- (preworkout)- 20 grams of protein with 40 grams of carbs (low glycemic)-NO fat in this meal
WEIGHT TRAINING SESSION/ CARDIO
Meal 5- same as meal 4
Meal 6- 20 grams of protein/ fibrous veggies(broccoli) –NO FAT ALSO

protein: 1 scoop protein powder, 1 chicken breast, 1/2 can tuna (albacore)-anything that = 20 grams give or take
fats: 1.5 tblsproon mayo, 3 slice am cheese, 2 tblespoon peanut butter

Holy constipation batman! With basically no veggies or fiber, she is gonna be one stopped up lady!

It is VERY hard to add muscle and lose fat at the same time ..... ESPECIALLY with no carbs. Read the Stickies at the top - esp about Shadow's plan .... get her following that.

 

[Sassy69]

What are your reasons for the fats / no fats at each of the given times?

I'd put some sort of carb in Meal 1- could even be 1/2 grapefruit. Running on 80 g of carb / day w/ no carb up is friggen hard. I've been running at about 50 g carb for 3 days & a 150 g carb-up on Meal 5 on the 4th day & I"m totally stupid in the head & depleted by the carb-up. As far as fats in the last meal, I'd at least make the protein something liek around 93% lean so there's some fat in there. Fish or steak. And I also wouldn't do cardio 7 days / week. Cut it to like 4 days & mix in some HIIT.

 

[iamfirmin]

if u are adding muscle.. LITE fat burning zone cardio.. and VEGGIES FOR GOODNESS SAKE!! THAT IS A MUST! I am have more of a runners body.. SO BUILDING MUSCLE IS A TASK... i do 2days heavy lifting and 5 days cardio.. 30 morning 30 nite in fat burn zone---WORKED LIKE A CHARM ..
i also take Cod liver oil or olive oil ..

 

[The Shadow]

if u are adding muscle.. LITE fat burning zone cardio.. and VEGGIES FOR GOODNESS SAKE!! THAT IS A MUST! I am have more of a runners body.. SO BUILDING MUSCLE IS A TASK... i do 2days heavy lifting and 5 days cardio.. 30 morning 30 nite in fat burn zone---WORKED LIKE A CHARM ..
i also take Cod liver oil or olive oil ..

Only 2 days of weights is why you are havinf trouble gaining lbm...


5 HOURS of cardio per week??


WAY too much

 

[Quadsweeps Sister]

-Meal 1 should have carbs (Oatmeal, Grapefruit, etc)
-Meal 3 should have carbs (sweet potato, brown rice, etc)
-Postworkout should have prot/carb combo (shake is fine - as long as has both)

Protein grams for her 'muscular' 140lb build don't equal 1gm/lb/bodyweight as far as I can tell. No portion sizes shown - but I'd say she's eating too little.

Too much cardio - 20 minutes super high-intensity ~ 3 times week should be fine.

Weight training 4 days a week should increase LBM too - but not until you change the nutrition and stop so much cardio...The program you've built has great intentions, so tweak it up and it should help her grow. I can tell you - I was calorie deprived for 3 years until somebody slapped me upside the head.

 

[v shape]

She does not seem to mind the low carbs, she had been on this diet/cardio routine for 3 weeks and tells me she has good energy levels. She is on low carbs but no where near ketosis on this diet. I let her have a cheat day once a week. I have her eating whatever she wants mainly simple carbs.

I will tell her to up her veggies. I will add either broccolli or another green veggie to 3 of her meals instead of one.

She is much more focused on fat loss than gaining muscle so I don't think she needs the extra carbs/protein. I want to keep her insulin levels low throughout the day and use her insulin pre and post workout. I also have her taking ala with the carb meals.

As of now she is taking in approx 1200 kcals per day and she now weighs 136.
When is it appropriate to lower calories/macros?