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  1. #1
    The Brown Hope VanDamn's Avatar
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    need help 4 my girlfriend's diet!

    wuttup guys ... so my girlfriend wants to make a change with her body and sculpt it to add lean muscle to her physique. as of now she lifts 3 times a week and cardio 3 times week.

    she's been questionin' me about how much protein/carbs/fat she should be eating a day ... so my question is ... what would her macros look like? here are her stats ...

    SEX: FEMALE
    HEIGHT: 5' 5"
    WEIGHT: 117 lbs
    BODYFAT: unsure but i'm guessin' in the 14-19% range, her upper abs show but not lower.

    she eats her regular meals throughout the day along with a protein shake post-workout and sometimes a shake in the morning when she's on the go ... any help would be appreciated!!
    RE-RACK YOUR F*CKIN' WEIGHTS BUFF GUY!!
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  2. #2
    Registered User THE_TRUTH86's Avatar
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    1300 calories
    130g protein 40%
    120g carbs 40%
    50g fat 20%

    cardio 4 times a week 20-30 min....
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  3. #3
    Biscuits-n-Gravy yobusta's Avatar
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    best advice i can give u is dont get to involved in your gfs diet. It will end badly.
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  4. #4
    Registered User Babylon1023's Avatar
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    Wow, at 117lbs it sounds like she should be gaining weight not losing it. Find out how many calories she eats to stay weight neutral and add 300 to it to feed her weight lifting program. I think cardio should be minimal and focus mainly on lifting. That's how she'd get sexy muscle mass added.
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  5. #5
    The Brown Hope VanDamn's Avatar
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    definitely ... yeah she's pretty skinny ... but she has a lotta bodyfat still.
    RE-RACK YOUR F*CKIN' WEIGHTS BUFF GUY!!
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  6. #6
    Registered User Babylon1023's Avatar
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    Babylon1023 is offline
    Originally Posted by VanDamn View Post
    definitely ... yeah she's pretty skinny ... but she has a lotta bodyfat still.
    If she has "a lotta bodyfat" at 117 it's because she's starved off all the muscle. Help her fix that ASAP.

    (And if you didn't know already the more muscle she has the more her own body burns the fat FOR her via increased metabolic rate)
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  7. #7
    Registered User shawnjb's Avatar
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    Yess, try to get her to eat around 5-6 times a day with protein in each meal.
    Believe to Achieve.
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  8. #8
    gluten free queen robinsteal's Avatar
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    ok i'm 5'6 and 117 lbs. i eat 2000-2200 cals a day to gain. if she wants to gain some mass she should start out at 1900 cals a day. at our height and weight our maintainence is around 1900. with her activity level this should be a good starting point. she also has to kno that muscle comes with a bit of fat with her stats (like mine) a little more fat wont hurt her. not totally sure of my bf but my upper abs show but my lower ones dont. the last time i checked it was around 13. tell her to get her body weight in protein and the rest of her cals from EFA's and carbs. i do 225g from carbs, 66g from fats and 117g from protein. but mostly tell her she needs to stop being a typical girl and EAT!!! you might get slapped in the face and kicked out of the house but she'll realize sooner or later that you were right.lol.
    i am like ALL - small and mighty

    CIA is awesome! i recieve a wealth of knowledge everyday!!! and get to eat kick ass food!
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  9. #9
    The Brown Hope VanDamn's Avatar
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    VanDamn is offline
    robin thanks for the advice!

    always good to hear it from someone with almost the same body type that i described. and it's a plus that you're a female.

    REPS!
    RE-RACK YOUR F*CKIN' WEIGHTS BUFF GUY!!
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  10. #10
    Registered User silverlightning's Avatar
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