Meal Plan for Female Client...

[coffee-guy]

Current BMR is around 2700 - 5ft tall, 135 "solid" pounds, highly active etc etc...

She is fairly lean now after coming off of a fat cycling diet I had her on over the summer - wanted to do a show in October but isn't where she wants/need to be just yet - going to try this for a while and then make slight changes as time goes on - probably every four to six weeks....

I'm sure we'll change chicken to steak or fish here and there and adjust fats accordingly but for now this is the *outline* of what she is shooting for from a caloric breakdown - just a guideline for her stick to so I can tell what's working/isn't......

Critique away....

[Bouncer]

i really am just terrible when talking about diets for women. but i think she may be a little hungry between meal 1 and meal 3. i would probably add the cashews to meal 2 and take them away from meal 3 since she is eating the rice in that meal.

[redsquirrel]

Current BMR is around 2700 - 5ft tall, 135 "solid" pounds, highly active etc etc...

She is fairly lean now after coming off of a fat cycling diet I had her on over the summer - wanted to do a show in October but isn't where she wants/need to be just yet - going to try this for a while and then make slight changes as time goes on - probably every four to six weeks....

I'm sure we'll change chicken to steak or fish here and there and adjust fats accordingly but for now this is the *outline* of what she is shooting for from a caloric breakdown - just a guideline for her stick to so I can tell what's working/isn't......

Critique away....

What are you training her for? Is this a contest diet? Will she be doing figure or BBing? Without know that stuff, all I can say right off the top of my head, is I think you need to add more calories to the shake meals....maybe remove some cals from the solid meals in the form of fats or carbs. Like, for meal 1- IMO, 3/4 c oats seems a little much, as does 2 whole eggs. I would take out 1 whole egg, and replace it w/ chicken or turkey...But again, what is the purpose of the diet?

[coffee-guy]

What are you training her for? Is this a contest diet? Will she be doing figure or BBing? Without know that stuff, all I can say right off the top of my head, is I think you need to add more calories to the shake meals....maybe remove some cals from the solid meals in the form of fats or carbs. Like, for meal 1- IMO, 3/4 c oats seems a little much, as does 2 whole eggs. I would take out 1 whole egg, and replace it w/ chicken or turkey...But again, what is the purpose of the diet?

Figure - probably won't be doing a show until late next spring or even early fall of '09 - just want to lean her out some more while holding onto muscle - may even do a small bulk before her actual contest diet starts...

I like the ideas you've already posted - please just elaborate now that you know the goals if you will....

[redsquirrel]

Ok, now that I know it's for figure, I can make better suggestions. What is her BF? First off, 270 gms of protein for a female of this stature, is way too much, IMO. I would say the 270 should only be for the bulking cycle you were speaking of. If she's fairly lean as you say, then 135 lbs @ 5ft sounds like she's pretty stout. So, you would be just fine backing off the protein. IMO, I really don't think she needs more than 1.5gms per lb of LBM. A lot of people think they are supposed to calculate the protein from a person's total weight. In my experience, it's really only supposed to be for the LBM.

Quite frankly, the calories are just too high. I think maybe 1800-2000 would be fine for maintaining. If you want her to lean up a little, I would make them around 1600-1800 to start.

Here's what I suggest for the diet:

Meal1- 5 total eggs, 1 whole, 3oz chicken, 1/2 c oats
Meal2 - Add 20 Almonds
Meal3 - 5oz chicken, NO NUTS- there are 2 energy sources here, need to drop 1
Meal4 - same as #2
Meal5 - Add 20 Almonds
Meal6 - Add 1 cup green beans
Meal7- 6 egg white omelet

[coffee-guy]

Ok, now that I know it's for figure, I can make better suggestions. What is her BF? First off, 270 gms of protein for a female of this stature, is way too much, IMO. I would say the 270 should only be for the bulking cycle you were speaking of. If she's fairly lean as you say, then 135 lbs @ 5ft sounds like she's pretty stout. So, you would be just fine backing off the protein. IMO, I really don't think she needs more than 1.5gms per lb of LBM. A lot of people think they are supposed to calculate the protein from a person's total weight. In my experience, it's really only supposed to be for the LBM.

Quite frankly, the calories are just too high. I think maybe 1800-2000 would be fine for maintaining. If you want her to lean up a little, I would make them around 1600-1800 to start.

Here's what I suggest for the diet:

Meal1- 5 total eggs, 1 whole, 3oz chicken, 1/2 c oats
Meal2 - Add 20 Almonds
Meal3 - 5oz chicken, NO NUTS- there are 2 energy sources here, need to drop 1
Meal4 - same as #2
Meal5 - Add 20 Almonds
Meal6 - Add 1 cup green beans
Meal7- 6 egg white omelet

The problem with cutting her calories/protein down is that she is a cardio nightmare - she is involved in too much for me to convince her to slow down - runs 3 to 5 miles every morning - plays in soccer tournaments in Atlanta every weekend and practices in town all week - does cardio after her workouts etc. I can't force her to stop so all I can really do is adjust her diet if that makes sense. I have tried explaining to her that she can't do a show to her fullest potential while doing all of this other stuff but she doesn't seem to care - having her as a client 4 days a week I don't guess I'm going to argue with her to the point of running her off either...

I'll likely cut the fats from her chicken/rice meals and add them to her protein shake meals and go from there....

BTW - she leaned out this summer on her fat cycling diet with about the same amount of total calories - the breakdown was just WAY different. She was also only taking in 3 whole food meals and 2 shake "meals" so the additional meals in this diet should speed her metabolism up a bit......

Thanks for the help and keep coming with the comments if you feel they'll help....

[sonis9]

Fog- i just got done prepping a gal that kinda fit the same bill as the girl you have here. she was a machine, 4 weight workouts a week, and cardio after each. then she was a boot camp instructor 7 mornings a week and 2 nights a week for a hour each!! i had this gal eating as much as a couple of my guys, because all she did was burn right through it. i have a couple of ideas you can throw around---
--meal 1- cut down to 1/2 cup of oats and add a pc of fruit after those morning runs
--move nut to meal #2 , but not meal #5
--give her a special meal plan on those soccer tourny days that has carbs(fast and slow) at every meal including the meal after the game then cut them and add fats to those meals

just a couple of ideas--these cardio queen gals are hard to nail down, but don't be afraid of going super duper clean with them--you don't have to untill its 13 weeks out--good luck