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Author	Topic: Women and diet
MrMuscle Pro Bodybuilder (Total posts: 402)	posted May 20, 2000 11:08 AM I have this gf who trains a lot, but doesnt do any diet, so i offered her to help making one. but, then i fast realized my knowledge of females are limited(dont laugh). so im wondering what kinda basics do you girls use. im thinking about amount of preotein (grams per pound bodyweight) carbs, fat, and so on..all help is appriciated ------------------ "Pain is only weakness leaving your body!" http://home.sol.no/~mrmuscle/ IP: Logged
WonderWoman Amateur Bodybuilder (Total posts: 66)	posted May 20, 2000 02:06 PM How 'bout her physique goals and some training history and stats. The more we know the better we can assist you. WW IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 402)	posted May 20, 2000 02:40 PM You need info? ill give you info She strength trains 3 days a week for about 30 min, cardio for about 45 min 4 times a week and add some yoga and ballet when she can. She is 30 years old, and have been training for the last 5-6 years or so. I dont know her stats, but ill ask her. She always trains in the morning. at 5 am... ------------------ "Pain is only weakness leaving your body!" http://home.sol.no/~mrmuscle/ IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 402)	posted May 21, 2000 11:44 AM bumpety ------------------ "Pain is only weakness leaving your body!" http://home.sol.no/~mrmuscle/ IP: Logged
mossberg Pro Bodybuilder (Total posts: 262)	posted May 21, 2000 11:56 AM My personal thoughts are that most women tend to overeat carbs. Please don't take me the wrong way ladies!! Their hormonal patterns because of their menstraul cycles tend to produce cravings as blood sugars swing. You have us beat on the cycle front(cost and dosages) but we even it up by not having to deal with massive hormonal swings. I'm sure the ladies on this board have some great diet info. My wife developed maniers diesis(inner ear canal problems) and has to eat clean all the time as any sodium causes water retention and screws up her balance. We went to a nutritionist together to "learn" how to eat and I swear she dropped 15lbs and has no problem keeping it off with what turned out to be a rather mild diet change of decreased carbs and really watching sodium intake. IP: Logged
MS Pro Bodybuilder (Total posts: 142)	posted May 21, 2000 04:06 PM A good rule of thumb is to use the same diet as you would for a guy. The important thing is to compensate for lean body mass, which is usually lower in a women the same weight as a guy. Without knowing her goals (bulking/cutting/strength?) it's hard to give any specific guidelines. ------------------ The Mad Scientist IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 402)	posted May 21, 2000 04:12 PM she is trying to add lean muscle mass, while loosing a tad bit of fat..she doesnt hav emuch to loose. i was just wondering about basics..like we men get 1,5-2 grams of �rotein per pound of bodyweight..does female need the same amount? her measurments are as follows: Height: 5'6" weight: 144 neck: 13 1/2" chest: 35" arms: 11 1/2 waist: 26 3/16" hips: 39 1/4" thigh: 23 3/8" calf: 15" ------------------ "Pain is only weakness leaving your body!" http://home.sol.no/~mrmuscle/ [This message has been edited by MrMuscle (edited May 22, 2000).] IP: Logged
MS Pro Bodybuilder (Total posts: 142)	posted May 21, 2000 06:11 PM Yup. Macronutrient ratios (protein:carb:fat) should be the same for a woman as a man. Around 1.5 grams per pound is a good figure if she's trying to drop a bit of fat. And watch those sneaky carbs, especially at night. It also seems to me a good idea to increase her weight training while she's dropping the fat. 3x30mins is not very much!! Is she taking any supplements? ------------------ The Mad Scientist IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 402)	posted May 22, 2000 06:41 AM yes she is taking Ripped Fuel as we speak. but only 2 capsuels a day, she says if she tok more she'd be thru the roof. hmm, yeah i agree about the training part, and i thank you for the info. She was supposed to get a piercing in her bellybutton yesterday, but the lady who was going to do it aid she had a shallow navel and there was not much loose skin so her body would probably reject the piercing..god damn shame..shed look even hotter with a piercing.. Any diet suggestions? im open for everything ------------------ "Pain is only weakness leaving your body!" http://home.sol.no/~mrmuscle/ IP: Logged
WonderWoman Amateur Bodybuilder (Total posts: 66)	posted May 22, 2000 03:00 PM I would echo the opinion that 1.5-2g of protein /lb lean mass is correct. I would add that she should eat her complex carbs earlier in the day. I.E. post workout etc. As the day goes on I would begin to replace complex carbs with fibrous ones namely leafy greens, steamed veggies and the like. I would have dinner be lean protein, a large green salad, and a steamed veggie. Some elect to not eat after 6pm or so. athis can be particularly effective if doing cardio 1st thing. I would be cautious with fruit due to the high fructose content(simple sugar). Plenty of water (1-2 gal/day). The workout should be 3-4 sets of 2-3 exercises per body part, with a rep range of 8-12 per set. My split is chest&tris, back&bis, quads&hams, calves&shoulders. Weights on alternate days from aerobics. Hope this helps. WW IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 402)	posted May 23, 2000 02:59 AM thanks for all your help so far. Now what about calories, fat and carbs. what amount should the girl be taking?? ------------------ "Pain is only weakness leaving your body!" http://home.sol.no/~mrmuscle/ IP: Logged
WarLobo Moderator (Total posts: 488)	posted May 23, 2000 11:04 AM Got in late to the conversation.... Long weekend On the fat deal. Big fan of flax and primrose oils. This will help with the diet as well. I figure two/three teaspoons of the flax and around 500 mg of the prim. I'm not 100% on the prim - my charts are at home These two fats will help curb the muchies while providing the body with the required and vital fats it needs. Make sure to get the liquid form as the caps can be rancid - you never know. But you can tell in a fricking second if the liquid is bad! Cardio. Two 45 min are better than three 30 min sessions. Two one hour would be kick ass. Protein. 1.5 should be good to go. Carbs. Cut'em where you can Late Lobo IP: Logged
Texas Guns Moderator (Total posts: 427)	posted May 23, 2000 12:14 PM Give us an example of her diet and we can go from there. Some of us don't look too much at calories, but more at the quality and cleaness of the food. To raise her metabolism, be sure she is eating enough and often (every two to three hours). Mrs. Guns IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 402)	posted May 23, 2000 02:03 PM Ok here is a sample menu, this is what she started eating after i told her to up the proteins to 1,5 grams 6am (after workout) 1 c skim milk w/1 scoop protein powder (whey) 7:30am 1 c slow cooking oatmeal w/1 c blueberries and 1 scoop soy protien 1 egg, 4 whites (this is a lot of food for me to finish) 11am 3oz skinless chicken breast 1 piece of lf spaghetti pie (this is actually a recipe from M&Fhers. A little pasta, spinach, lf cottage cheese, mushrooms, tomato, lf mozz) 2pm 1 can light tuna, 2 tbs lf mayo, mixed with celery, carrot, wrapped in spinach leaves small tangerine 5pm 1 scoop protein powder w/water (whey) 7pm taco salad made with lf ground turkey (5oz), onions, seasoning, salsa, on romaine lettuce with a few olives and tomato. water: 6 or more liters again, thanks for all your help!! ------------------ "Pain is only weakness leaving your body!" http://home.sol.no/~mrmuscle/ IP: Logged
Texas Guns Moderator (Total posts: 427)	posted May 23, 2000 04:24 PM Okay in my opinion, she needs to cut back on the dairy products. The lactose will raise insulin levels and turn to sugar. The less sugar and carbs she has in her system to burn, the more likely her body will turn to the fat to burn for energy. Make sure the ground turkey is breast. The other has a lot of fat content and other garbage ground up with it. I would prefer ground sirloin over ground turkey, unless it is ground turkey breast as stated previously. Also for now eliminate all fruit. Protein looks good. Eat it whenever she can!!!! Along with her supplements and changing her cardio/weights program, let's see how this works! Mrs. Guns IP: Logged
skydancer Amateur Bodybuilder (Total posts: 22)	posted May 25, 2000 05:01 PM Hi ladies - the diet info is for me...I thank you for all of your suggestions. Very helpful and I'm feeling and seeing results already. I did bump up my strength training time to an hour 3x week. 30m just wasn't cutting it for me. Now I'm hopelessly addictied! IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 402)	posted May 26, 2000 06:14 AM hehe so you finally decided to join the board huh..about time welcome to the board..i bet you will get all the info you need, and more from here ------------------ "Pain is only weakness leaving your body!" http://home.sol.no/~mrmuscle/ IP: Logged
WarLobo Moderator (Total posts: 488)	posted May 26, 2000 10:30 AM Welcome Skydancer. It's easy and fun to post. So keep us up to date on how your doing. Late Lobo IP: Logged
skydancer Amateur Bodybuilder (Total posts: 22)	posted May 29, 2000 12:58 AM Heres another question on diet. Realistically what is a good calorie intake for women who are training? I've now added a 4th day so now I am for days w/weights (an hour) and 3 days with cardio (45m to an hour). My current intake is about 1800-1900/day and that seems to be good as far as energy level/strength etc. But I'm starting to feel hungry later in the eve around 9 or so. Could that be because I've cut out carbs by the last 2 meals of the day? IP: Logged
MS Pro Bodybuilder (Total posts: 142)	posted May 29, 2000 03:15 PM When you say NO CARBS for last 2 meals do you mean NO CARBS, or do you mean no STARCHY carbs? If you're eating nothing but protein with no fibrous vegetables then it would certainly make me ravenous. If you are eating vegies and still feeling hungry by bedtime, then there may be little you can do about it. I find a cup of herbal tea helps a lot, but then I have to go to the bathroom lots more through the night (hate that!). Try nibbling on some raw vegies if it gets really bad. Unfortunately achieving the body of your dreams sometimes requires some discomfort. But it's definitely worth it. As for calories, I start most women (unless they're really overweight) on 12 cal per pound and see how they go on that. Obviously individual mileage will vary depending on lean body-mass, base metabolism and activity level, so be prepared to adjust up or down with time. More often than not, if a women can't lose weight on 12 cal/lb then I prefer to increase their activity level rather than decrease calories. A wise old mentor of mine was fond of saying that in bodybuilding dieting the trick is to eat as much as you can and still lose the weight. Food for thought? ------------------ The Mad Scientist IP: Logged
skydancer Amateur Bodybuilder (Total posts: 22)	posted May 29, 2000 04:32 PM Thanks MS - I meant no starchy carbs. I load up on the good veggies though. The hungries aren't increadibly uncomfortable or anything, I just wondered if my body was saying "I'm hungry", should I feed it? After so many years of crazy dieting this is the first time I'm really trying to work with my body to help it take shape, you know? Tea at night does a number on me too. When I'm asleep, I like to stay asleep! Thanks for the info... IP: Logged
MS Pro Bodybuilder (Total posts: 142)	posted May 29, 2000 06:04 PM Congratulations on your first attempt at 'sane' dieting. Stick with it and you'll be a convert. If your eating lots of veggies and plenty of protein with your last two meals and still feel hungry, ask yourself this. Are you hungry for anything, like you'd kill a stalk of broccoli? If the answer is yes, then you may not be getting enough to eat. But if it's more of a craving along the line of you'd just love some pasta/ice cream/McDonald's etc... then it's something you're going to have to bear with to achieve your goals. I hope your having a cheat meal once a week to keep yourself sane and indulge those foods you've been hanging out for. It's a little hard to tell if you've just started this diet, but over time you shouldn't lose more than 1-2 lbs per week. Any more than this and you need to up your calories. Less than 1 lb per week and you might want to re-assess your program. Not that less than 1 lb a week is bad, it just gets discouraging. Best of luck. ------------------ The Mad Scientist IP: Logged
skydancer Amateur Bodybuilder (Total posts: 22)	posted May 30, 2000 07:08 PM Generally when the hunger hits all I want is protein...I've had some education in nutrition/sports nutrition but I'm a slow learner when it comes to applying things to myself. I've had weight coming off 1-2lbs/week the last few months but its just been the last few weeks that I've really started looking at having my diet HELP me rather than just lose weight. I appreciate you input. Thanks! IP: Logged

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