need input please - diet plan - SuperiorMuscle.com

bigscott · #1 07-05-08, 09:02 AM

person -

female bodybuilder - natural - 5 ' 2 " - 135 lbs - 8 weeks out

i have helped her in the past -- going to train her for next 8 weeks -- she wants help with diet - she is natural most dont believe it cause the muscle she carries -- shes in great shape -- need to work on her legs - she hates doing her legs cause they fucking grow - overshadow -

i want no carbs - fats only -

basic - chicken - fish - turkey - no beef - [no shakes - not this close to show ]

any ideas would be appreciated -

meal 1 - egg whites - nat pb

meal 2 - 4oz chicken - fish or turkey - almonds

meal 3 - 4 oz chicken - fish or turkey - broccoli - olive oil

meal 4 - 4 oz chicken - fish or turkey -

meal 5 - 4 oz chicken - fish or turkey - broccoli -

meal 6 - 4oz chicken - fish or turkey - nat pb

meal 7 - 4 oz chicken - fish or turkey - almonds

meal 8 - 4 oz chicken - fish or turkey - broccoli - olive oil

this is a real rough draft -- just something to work off - not sure amounts of fat - 1 tablesp of np or 2 same with olive oil -

would you put flax in ? are the 4oz enough or should i bump it to 5 oz etc --

reason no carbs is they wash her out quickly - very sensitive -

so all input would be very appreciated - what would you add or take away or change completely - bouncer - fog - red - would def like your input

thanks

oh and if i am completely off - forgive me -- its called no sleep

***THE BOUNCER*** · #2 07-05-08, 09:09 AM

i cant add any input on this one. women respond in exactly the opposite way that men do. lol

bigscott · #3 07-05-08, 11:14 AM

Quote:

Originally Posted by THE BOUNCER

i cant add any input on this one. women respond in exactly the opposite way that men do. lol

agree B -- why am hesitant to help her but will give it a try

***THE BOUNCER*** · #4 07-05-08, 12:42 PM

pm red, she will help ya.

fog_hat1981 · #5 07-05-08, 08:58 PM

Cycle her fats - currently training a girl who is getting ready for a show in Tampa in October and she's responding very well to fat cycling - her carbs are virtually non-existant as well (she is 5'0" and about 130)...

Just keep the total calories constant day to day but ramp the protein up on non fat days and then boost her fats up and proteins down on high fat days....

Girl I'm training is getting about 50grams of fat on Monday and Tuesday - none on Wednesday, Friday and Sunday - and about 100grams on Thursday and Saturday......

Just manipulating her protein intakes to keep her total calories around the 1600 mark on ALL days....

sonis9 · #6 07-05-08, 11:28 PM

Scott- i would prolly star with dumping at least one of those meals. 8 wks is no time!! whats the cardio look like, and what type?? is she figure or bodybuilding?? i think the 4 oz. is ok, just by looking at her height, and present weight. why no red meat mixed in there?? then you don't need a outside fat. it will also help her keep muscle.
i will give you an example, and you can work with it....

#1-2 whole eggs, 3 whites
#2-4 oz chicken-veggies
#3-4oz chicken-1TBSP PB-1tsp-flax
#4-4oz chicken-veggies
#5-4oz beef-veggies
#6-4oz chicken-1TBSP flax
#7-4oz turkey-veggies

First thing i would do after this is cut the meals to 6 tota,l and add 1 oz. of protein to each meal. As she gets closer pull the beef, and insert turkey. last 4 weeks pull chicken put in white fish. inside 4 weeks, rotate fats to low day, low day, high day, or something like that to keep her moving in the right direction. also when you cut to six meals or even 5 meals throw in liver tabs to up the protein!! good luck bro!!

NYCmitch25 · #7 07-06-08, 01:53 PM

did red help you? or do you need more input?

**Shibby** · #8 07-06-08, 03:00 PM

Quote:

Originally Posted by NYCmitch25

did red help you? or do you need more input?

sonis9 = Red

bigscott · #9 07-06-08, 03:14 PM

Quote:

Originally Posted by sonis9

Scott- i would prolly star with dumping at least one of those meals. 8 wks is no time!! whats the cardio look like, and what type?? is she figure or bodybuilding?? i think the 4 oz. is ok, just by looking at her height, and present weight. why no red meat mixed in there?? then you don't need a outside fat. it will also help her keep muscle.
i will give you an example, and you can work with it....

#1-2 whole eggs, 3 whites
#2-4 oz chicken-veggies
#3-4oz chicken-1TBSP PB-1tsp-flax
#4-4oz chicken-veggies
#5-4oz beef-veggies
#6-4oz chicken-1TBSP flax
#7-4oz turkey-veggies

First thing i would do after this is cut the meals to 6 tota,l and add 1 oz. of protein to each meal. As she gets closer pull the beef, and insert turkey. last 4 weeks pull chicken put in white fish. inside 4 weeks, rotate fats to low day, low day, high day, or something like that to keep her moving in the right direction. also when you cut to six meals or even 5 meals throw in liver tabs to up the protein!! good luck bro!!

thank you very very much !!!!

bigscott · #10 07-06-08, 03:15 PM

Quote:

Originally Posted by NYCmitch25

did red help you? or do you need more input?

yes she did but will take all the input i can get

bigscott · #11 07-06-08, 03:17 PM

Quote:

Originally Posted by fog_hat1981

Cycle her fats - currently training a girl who is getting ready for a show in Tampa in October and she's responding very well to fat cycling - her carbs are virtually non-existant as well (she is 5'0" and about 130)...

Just keep the total calories constant day to day but ramp the protein up on non fat days and then boost her fats up and proteins down on high fat days....

Girl I'm training is getting about 50grams of fat on Monday and Tuesday - none on Wednesday, Friday and Sunday - and about 100grams on Thursday and Saturday......

Just manipulating her protein intakes to keep her total calories around the 1600 mark on ALL days....

thank you fog

**redsquirrel** · #12 07-29-08, 05:49 PM

Quote:

Originally Posted by fog_hat1981

Just keep the total calories constant day to day but ramp the protein up on non fat days and then boost her fats up and proteins down on high fat days....

Just manipulating her protein intakes to keep her total calories around the 1600 mark on ALL days....

While I agree that fat & carb cycling does work, it doesn't work for every female. Like me for instance, I don't respond to either, really. I respond best to low fats AND low carbs.

I disagree lowering her protein on ANY day. Reason being, if she is no carbing (which is the gist I got), then she needs to be eating the same amount of protein every day in order not to burn off too much muscle. If you were fat cycling AND carb cycling, I could understand that. But, when you are relying 100% on the fats for her energy source, you really need to keep the protein where you already have it.

Lastly, you need to cut out a meal; maybe even 2 meals. 1600 cals at 6 weeks out of a contest. is a little too high, IMO. I would drop the 8th meal for sure this week, and see how she responds. Then in another 2 weeks, drop the 7th meal.

**redsquirrel** · #13 07-29-08, 05:52 PM

Quote:

Originally Posted by fog_hat1981

Just manipulating her protein intakes to keep her total calories around the 1600 mark on ALL days....

I understand your intent here, and I get the whole thing that a calorie is a calorie. But there are more calories in 1 gm of fat than there is in 1 gm of protein. The protein is what we need to maintain and build muscle. The goal of a contest diet is to maintain as much muscle as possible while still losing fat.

I guess I'm just from a different school of thought. I would give her small amounts of carbs or fats to maintain that muscle. If you take away the protein, the fats sure aren't going to help maintain that muscle.

wnabeabeast · #14 07-29-08, 06:10 PM

Quote:

Originally Posted by redsquirrel

I understand your intent here, and I get the whole thing that a calorie is a calorie. But there are more calories in 1 gm of fat than there is in 1 gm of protein. The protein is what we need to maintain and build muscle. The goal of a contest diet is to maintain as much muscle as possible while still losing fat.

I guess I'm just from a different school of thought. I would give her small amounts of carbs or fats to maintain that muscle. If you take away the protein, the fats sure aren't going to help maintain that muscle.

Problem with high protein diets with low carbs is your body can not process most of the protein with out the carbs so as you get closer to the show you can actually lower the protein just a little bit and add clean fat to it, fat will burn for energy and you'll spare muscle without putting a load in to your system.

And also I am a huge believer in veggies so scott add brocoli, spinach to every meal and as the show gets closer add asparagus to her diet to draw some water out, you can never have enough veggies.

**redsquirrel** · #15 07-29-08, 09:17 PM

Quote:

Originally Posted by wnabeabeast

Problem with high protein diets with low carbs is your body can not process most of the protein with out the carbs so as you get closer to the show you can actually lower the protein just a little bit and add clean fat to it, fat will burn for energy and you'll spare muscle without putting a load in to your system.

And also I am a huge believer in veggies so scott add brocoli, spinach to every meal and as the show gets closer add asparagus to her diet to draw some water out, you can never have enough veggies.

Actually, if you eat a moderate amount of fats with the protein, that will assist with processing the protein. She's already only eating 4 oz at every meal. I wouldn't go under that. For diets that we do, we normally start out at 6oz, and then 5oz, then 4oz.

As long as you are providing the body with some sort of energy source, then it will process the protein properly.