Nutrition Plan

[Mash1]

Hi ladies....I'm starting to train my girlfriend in the gym...I've gotten her to firmly start believing that lower reps and heavy weight are going to be the best bet for her to not only get muscle, but burn fat..(ahh this took forever!)

I've got a pretty solid workout plan for her, but I'm still sort of curious about dieting. I've read a lot and I can't seem to find a REAL steady consistency with what females are doing. For my diet, I take in high protein, high carb, moderate fat. I know we are going to want to keep the protein high for her of course, but how are you ladies lining up your fat and carbs? Which are you getting more of your energy from?

If any ladies would like to share their ratios that would be awesome too! I understand of course everyone's different and we'll need to tinker around with her ratios, I'm just looking for a solid starting point for her. I don't want her muscles to be deprived and she's feeling tired all the time, but I also don't want to be overfeeding her.

Thanks in advance and I look forward ot hearing from you all!

Also, she's roughly 5-4, 120 lbs at around 22-23% bodyfat last time she got it measured which was a couple months ago. So not too certain as what she is now.

[phoenix13]

I realize this is vague advice, but...

I'd try her with high pro, mod carb (primarily early in day and around training), low fat on training days and high pro, low carb, mod fat on non training days. That's essentially what I do.

[Mash1]

I was thinking along those lines also! Workout days, drop carbs after about 6-7 pm and on non-workout days have it low carbs.

[Mash1]

It just seems to me I can keep my macros relatively the same every day, workout or non-workout day and it doesn't effect my bodyfat much. With girls that I've trained it really seems that you have to change their macros on non workout days or it really effects their bodyfat. Either that or they were lying to me about what they ate on those days ; )

Does that seem to hold true for most of you ladies?

[phoenix13]

Originally Posted by Mash1

With girls that I've trained it really seems that you have to change their macros on non workout days or it really effects their bodyfat. Either that or they were lying to me about what they ate on those days ; )

Does that seem to hold true for most of you ladies?

Well, they could be lying....

but I think in general, we are more sensitive to carbs and get fat easier. Lucky guys!!

[oldfella]

Nutrition is really no dfferent from male to female. As males we just need more iof it because of increased muscle mass. So if you are on a diet to cut fat just adjust the numbers down for her body mass. So if you are eating 3000 cals a day she might only need 1700 or less to do the same job as you are. it is about numbers in VS. numbers out.