Question for the ladies or diet gurus...

[OKIE]

I have a friend who is getting ready for her wedding at the end of May. She is about 5'7" and weighs roughly 150lbs. She has a good build, and really isn't fat at all. She just has a few problem areas like most of us have and needs to drop 15 lbs or so. She has asked me to write up a diet for her, but I really don't have much experience with women's diets. If she lifts 3-4 times/week and does 45-60 minutes of cardio 3-4 times/week, what calorie range should she be in each day. How much protein, fat, and carbs? The diet I came up with contains about 1250 calories, 195g of protein, 75g of carbs, and about 20g of fat. Is this close? The carbs are clean carbs from brown rice, oats and green veggies and the fat is from olive oil and natural peanut butter. Any advice would be great.

 

[pintoca]

get her to have her body fat tested. Then we can come up with some precisely targeted numbers.

1200 cals/day is the ABSOLUTE minimum for a woman so that diet is way too low. She will starve, go into starvatin mode and hold on to everything!!! Only crash diets work in that way, eating into muscle... sure the dress will fit!!!

get the numbers bro and we will help. In the meantime, check Shadow's Project up at the womens board... ask Jenscats5 for directions!!!

Pintoca

 

[jenscats5]

Range her daily calorie intake between 1,500 cals & 1,800 per day. 1250 is way too low for her activity level. I got the range by multiplying her weight (150) by 10 (150x10=1500) and by 12 (150x12=1800). She should get her bodyweight in protein per day -- so 150 g of protein at least.

As for the working out -- have her do HIIT cardio instead of the long drawn out cardio. I would suggest weight lifting 1 bodypart per day. She may find it helpful to use a free online site such as www.fitday.com to track her food intake.

You (or her) can certainly check out the Women's Fitness Forum & look at the stickies: "Shadow's Project" & "Shadow's Project: Summarized" for some diet & workout guidelines.

 

[jenscats5]

get her to have her body fat tested. Then we can come up with some precisely targeted numbers.

1200 cals/day is the ABSOLUTE minimum for a woman so that diet is way too low. She will starve, go into starvatin mode and hold on to everything!!! Only crash diets work in that way, eating into muscle... sure the dress will fit!!!

get the numbers bro and we will help. In the meantime, check Shadow's Project up at the womens board... ask Jenscats5 for directions!!!

Pintoca

LOL we posted at the same time....


Edit: Oh and what Pint said is correct -- eating too little will cause her to retain fat....

 

[OKIE]

Thanks for the help guys...I really appreciate it.

Karma to you both!!

 

[jenscats5]

Thanks for the help guys...I really appreciate it.

Karma to you both!!

You're welcome!! If you have any other questions, post up or PM me....

Good luck!!