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Need Help Making a Diet for G/F

Ok after visiting my g/f over the weekend and seeing how awesome I look three weeks into the V-diet she asked me to make up a diet for her.

I told her to write down for the next 3 days everything she ate. She sent me the list and I was pretty shocked. Out of the 3 days I think only on one of them did she break 1,000 calories.

Now when it comes to making my own diet and helping out friends I have no problem, however, I’m not sure what calorie/fat/carb/protein limit to give to a female. I’m sure there have to be differences…right?

As far as workout I’ve got that all figured out for her. She works and goes to school so I figure a 3 or 4 day full body will be great for her, especially since she’s never really trained with weights.

She’s 5’6ft maybe 125lbs? Not fat but could tighten up a bit. I think she wants to lose like 10-15lbs?

I just want to get her going on a good solid diet before trying to push supplements like protein and Surge on her, and anyways she’s not too big on that idea so I’ll have to warm her up to them.

So yeah, what’s a good calorie/fat/carb/protein amount for her if she’s looking to lose like 10-15lbs?

Remember, she has a really shitty diet. Didn’t break over 1k calories in the three days she wrote down…lulz.

Any help would be greatly appreciated.

Oh and for anyone who is still mulling over the idea of the V-diet, DO IT!! I was 188.5lbs at 12% and am down to 176lbs 9% in three weeks.

Thanks again for the help guys.

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[quote]Sir wrote:
Now when it comes to making my own diet and helping out friends I have no problem, however, I’m not sure what calorie/fat/carb/protein limit to give to a female. I’m sure there have to be differences…right?[/quote]
Not really, someone correct me if I’m wrong. She still wants to get 1g of protein per lb of bodyweight. keep her carbs in the morning (fruit) and post workout (some starch).

Probably not. She is 5’6" 125, she doesn’t need to lose any weight, she looks soft because she has little muscle mass. get her protein up, and her carbs at the right time, and a good balance of fats. put some muscle on her.

[quote]
I just want to get her going on a good solid diet before trying to push supplements like protein and Surge on her, and anyways she’s not too big on that idea so I’ll have to warm her up to them.[/quote]
Good idea.

so she should be eating at least 6 times per day. So aim for 20-25g protein each meal (total 120-150 for the day), veggies at every meal, carbs at breakfast (fruits) and some post workout (yams, potatoes, only if you actually get her to lift heavy, pink weights don’t earn carbs), and some almonds, olive oil, and fish oil.

Weight loss shouldn’t be the goal, improved body composition.

So like 100-120carbs a day?