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  1. #1
    Registered User akelly09's Avatar
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    Smile Contest Prep Meal Plan Critique

    I am 34 days out from the Vancouver Natural and I am going to be competing in the Bikini division. This is my diet for the rest of the prep. Does anyone have any suggestions like whether I should add something or replace something?


    DAYS ONE AND TWO:
    Protein=100g Carbohydrates=50g Fat=Less than 20g

    Meal One:
    4 Egg Whites P-16 C-0 F-0
    15g Oats P-3 C-13 F-1
    1oz Blueberries P-0 C-4 F-0

    Meal Two:
    4 Egg Whites P-16 C-0 F-0
    15g Oats P-3 C-13 F-1

    Meal Three:
    2oz Chicken P-13 C-0 F-0
    100g Normandy Vegetable Mix (Cauliflower, Broccoli, Baby Carrots and Yellow Carrots) P-3 C-7 F-0

    Meal Four:
    2oz Chicken P-13 C-0 F-0
    100g Normandy Vegetable Mix (Cauliflower, Broccoli, Baby Carrots and Yellow Carrots) P-3 C-7 F-0

    Meal Five:
    2oz Chicken P-13 C-0 F-0

    Meal Six:
    15g Gold Standard Double Rich Chocolate Whey Protein Powder P-12 C-1 F-0
    1 Think Thin Bite (Chocolate Toffee Nut) P-6 C-11 F-3

    TOTAL FOR DAY:
    Protein=101g Carbohydrate=50g Fat=4

    DAY THREE:
    Protein=100g Carbohydrate=75g Fat=Less than 20g

    Meal One:
    4 Egg Whites P-16 C-0 F-0
    20g Oats P-3 C-13 F-1
    1oz Bluberries P-0 C-4 F-0

    Meal Two:
    4 Egg Whites P-16 C-0 F-0
    20g Oats P-3 C-13 F-1
    1oz Bluberries P-0 C-4 F-0

    Meal Three:
    2oz Chicken P-13 C-0 F-0
    100g Normandy Vegetable Mix (Cauliflower, Broccoli, Baby Carrots and Yellow Carrots) P-3 C-7 F-0

    Meal Four:
    2oz Chicken P-13 C-0 F-0
    100g Normandy Vegetable Mix (Cauliflower, Broccoli, Baby Carrots and Yellow Carrots) P-3 C-7 F-0

    Meal Five:
    2oz Chicken P-13 C-0 F-0
    1 Rice Cake P-1 C-14 F-.5

    Meal Six:
    18g Gold Standard Double Chocolate Whey Protein Powder P-14 C-2 F-0
    50g Apple P-0 C-7 F-0
    1 Crunchy Cliff Bar (Peanut Butter) P-2 C-13 F-4

    TOTAL FOR DAY:
    Protein:100g Carbohydrate=75g Fat=6g

    DAY FOUR:
    Protein=100g Carbohydrate=100g F= Less than 20g

    Meal One:
    3 Egg Whites P-14 C-0 F-0
    20g Oats P-3 C-13 F-1
    1.5oz Blueberries P-0 C-6 F-0

    Meal Two:
    4 Egg Whites P-16 C-0 F-0
    20g Oats P-3 C-13 F-1
    1oz Blueberries P-0 C-4 F-0

    Meal Three:
    2oz Chicken P-13 C-0 F-0
    100g Normandy Vegetable Mix (Cauliflower, Broccoli, Baby Carrots and Yellow Carrots) P-3 C-7 F-0

    Meal Four:
    2oz Chicken P-13 C-0 F-0
    100g Normandy Vegetable Mix (Cauliflower, Broccoli, Baby Carrots and Yellow Carrots) P-3 C-7 F-0

    Meal Five:
    2oz Chicken P-13 C-0 F-0
    1 Brown Rice Cake P-1 C-14 F-.5
    100g Apple P-0 C-14 F-0
    15 Almonds P-4 C-4 F-9

    Meal Six:
    15g Gold Standard Double Rich Chocolate Whey Protein Powder P-12 C-2 F-0
    100g Apple P-0 C-14 F-0
    15 Almonds P-4 C-4 F-9

    TOTAL FOR DAY:
    Protein=100g Carbohydrate=100g Fat=20

    and a gallon of water a day of course!
    Last edited by akelly09; 02-26-2011 at 11:59 AM.
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  2. #2
    Glutes... they are back Cumulonimbus's Avatar
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    Up the fats.
    Just a weight lifter
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  3. #3
    Registered User viridian's Avatar
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    34 days out - is there a reason your highest day still totals under 1000 calories??

    (or am I missing something?)
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  4. #4
    Registered User akelly09's Avatar
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    i have been adding some natty pb to my first three days to up the fat. so that should also up the calories. i dont count my calories just my macros. i need to get down to 110 by my contest and im at 115-116 right now
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  5. #5
    Glutes... they are back Cumulonimbus's Avatar
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    Why not just count calories and macros the same everyday? The amount per meal is pretty irrelevant to be honest, and so is what you are eating. It would be a lot easier for you just to post your daily cals and macros, and it would help our eyes as well.

    Also, if you aren't counting calories, then how do you expect weight loss?

    It seems as if you have an old school view on nutrition.
    Just a weight lifter
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  6. #6
    Registered User viridian's Avatar
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    For you height, you are WAY undereating assuming you are training with weights minimally and doing -no- cardio. Especially being 30+ days out. 700 cals on some days makes ZERO sense for someone with your height/weight stats.

    Are you also doing cardio with this??

    Thats only 5lbs to lose and its gonna be all muscle (and that would be luck to lose at all, assuming your body doesnt hang onto everything it can for dear life) if you jump into a starvation diet like this.
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  7. #7
    Registered User akelly09's Avatar
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    my trainer wants me to carb cycle and count just my macros. im going to get the calories up as soon as i can. i have been doing cardio a couple times a week and lift for at least an hour four days a week. i just write it out exactly so i know what to eat and when so it keeps me from just opening the fridge and trying to figure out what to eat and going over macros. i gain weight back really fast after i have lost it if i eat too much
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  8. #8
    Time to Grow Justin-27's Avatar
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    Originally Posted by akelly09 View Post
    i dont count my calories just my macros.
    Notsureifsrs?
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  9. #9
    Registered User akelly09's Avatar
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    Originally Posted by Justin-27 View Post
    Notsureifsrs?
    lol yes im serious
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  10. #10
    is in love with Tom Platz DaveBriggs's Avatar
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    Originally Posted by akelly09 View Post
    lol yes im serious
    1 gram of carbohydrates = 4 calories
    1 gram of protein = 4 calories
    1 gram of fat = 9 calories


    send payment for my diet consultation by post, cash only
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  11. #11
    Registered User akelly09's Avatar
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    Originally Posted by DaveBriggs View Post
    1 gram of carbohydrates = 4 calories
    1 gram of protein = 4 calories
    1 gram of fat = 9 calories


    send payment for my diet consultation by post, cash only
    haha why thank you.
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  12. #12
    Registered User TNT15's Avatar
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    If you upped your carbs a little bit along with some fat moderation you'd be surprised how much you'd tighten up and lose more weight, and not muscle either. I had a client that was doing the same thing you were that came to me 3 weeks out from a show stuck at 134 and was doing an hour and a half of cardio a day. I upped her carbs and fat, and decreased her cardio and had her do some weight workouts and she lost 8 more pounds in those three weeks. I wish I had more time previous to that but you get the idea.
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  13. #13
    Registered User Melina81's Avatar
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    Wow, I'll see you there but I am competing in Figure. I am using this show as a "re"-qualifier to head to Nationals.

    I am lighter than you (5'3 and 112lbs) and eating 220c/35f/130p on two high days, and the other 5 are 140c/40f/145p. I am "starving" on what I am eating...I can only imagine how you are feeling. I know everyone's particular "needs" are different though.

    Who are you working with if you don't mind me asking?

    Good luck
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    Originally Posted by akelly09 View Post
    lol yes im serious
    Originally Posted by DaveBriggs View Post
    1 gram of carbohydrates = 4 calories
    1 gram of protein = 4 calories
    1 gram of fat = 9 calories


    send payment for my diet consultation by post, cash only
    Yeah Dave is spot on.

    Reason I said that was counting macros is counting calories.

    I sure hope you don't plan on listening to the trainer that tells you to eat 1000 calories a day.
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  15. #15
    Registered User jennatretyak's Avatar
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    Protein!!

    Originally Posted by akelly09 View Post
    I am 34 days out from the Vancouver Natural and I am going to be competing in the Bikini division. This is my diet for the rest of the prep. Does anyone have any suggestions like whether I should add something or replace something?


    DAYS ONE AND TWO:
    Protein=100g Carbohydrates=50g Fat=Less than 20g

    Meal One:
    4 Egg Whites P-16 C-0 F-0
    15g Oats P-3 C-13 F-1
    1oz Blueberries P-0 C-4 F-0

    Meal Two:
    4 Egg Whites P-16 C-0 F-0
    15g Oats P-3 C-13 F-1

    Meal Three:
    2oz Chicken P-13 C-0 F-0
    100g Normandy Vegetable Mix (Cauliflower, Broccoli, Baby Carrots and Yellow Carrots) P-3 C-7 F-0

    Meal Four:
    2oz Chicken P-13 C-0 F-0
    100g Normandy Vegetable Mix (Cauliflower, Broccoli, Baby Carrots and Yellow Carrots) P-3 C-7 F-0

    Meal Five:
    2oz Chicken P-13 C-0 F-0

    Meal Six:
    15g Gold Standard Double Rich Chocolate Whey Protein Powder P-12 C-1 F-0
    1 Think Thin Bite (Chocolate Toffee Nut) P-6 C-11 F-3

    TOTAL FOR DAY:
    Protein=101g Carbohydrate=50g Fat=4

    DAY THREE:
    Protein=100g Carbohydrate=75g Fat=Less than 20g

    Meal One:
    4 Egg Whites P-16 C-0 F-0
    20g Oats P-3 C-13 F-1
    1oz Bluberries P-0 C-4 F-0

    Meal Two:
    4 Egg Whites P-16 C-0 F-0
    20g Oats P-3 C-13 F-1
    1oz Bluberries P-0 C-4 F-0

    Meal Three:
    2oz Chicken P-13 C-0 F-0
    100g Normandy Vegetable Mix (Cauliflower, Broccoli, Baby Carrots and Yellow Carrots) P-3 C-7 F-0

    Meal Four:
    2oz Chicken P-13 C-0 F-0
    100g Normandy Vegetable Mix (Cauliflower, Broccoli, Baby Carrots and Yellow Carrots) P-3 C-7 F-0

    Meal Five:
    2oz Chicken P-13 C-0 F-0
    1 Rice Cake P-1 C-14 F-.5

    Meal Six:
    18g Gold Standard Double Chocolate Whey Protein Powder P-14 C-2 F-0
    50g Apple P-0 C-7 F-0
    1 Crunchy Cliff Bar (Peanut Butter) P-2 C-13 F-4

    TOTAL FOR DAY:
    Protein:100g Carbohydrate=75g Fat=6g

    DAY FOUR:
    Protein=100g Carbohydrate=100g F= Less than 20g

    Meal One:
    3 Egg Whites P-14 C-0 F-0
    20g Oats P-3 C-13 F-1
    1.5oz Blueberries P-0 C-6 F-0

    Meal Two:
    4 Egg Whites P-16 C-0 F-0
    20g Oats P-3 C-13 F-1
    1oz Blueberries P-0 C-4 F-0

    Meal Three:
    2oz Chicken P-13 C-0 F-0
    100g Normandy Vegetable Mix (Cauliflower, Broccoli, Baby Carrots and Yellow Carrots) P-3 C-7 F-0

    Meal Four:
    2oz Chicken P-13 C-0 F-0
    100g Normandy Vegetable Mix (Cauliflower, Broccoli, Baby Carrots and Yellow Carrots) P-3 C-7 F-0

    Meal Five:
    2oz Chicken P-13 C-0 F-0
    1 Brown Rice Cake P-1 C-14 F-.5
    100g Apple P-0 C-14 F-0
    15 Almonds P-4 C-4 F-9

    Meal Six:
    15g Gold Standard Double Rich Chocolate Whey Protein Powder P-12 C-2 F-0
    100g Apple P-0 C-14 F-0
    15 Almonds P-4 C-4 F-9

    TOTAL FOR DAY:
    Protein=100g Carbohydrate=100g Fat=20

    and a gallon of water a day of course!
    I'm 12 weeks out from show right now and most important thing I would say is PROTEIN!! Can't get enough of it. Carb cycling is good! For Bikini, your body fat doesnt have to be as low as Figure-10-13% which is really achievable. But up your protein intake. Protein shakes don't count because youre body absorbes the Isolate and Consentrate so fast and breaks it down in a matter of minutes so shakes is basically empty protein. I drink a shake right after lifting because of the BCAA content so my muscled recover fast and BCAA's prevent muscle tear down. And then I will eat like a turkey burger, 1/3 cup quinoa and veggies half an hour after that.
    Otherwise, you're doing great!! Keep working hard and keep your eyes on the prize!!
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  16. #16
    Glutes... they are back Cumulonimbus's Avatar
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    Originally Posted by jennatretyak View Post
    I'm 12 weeks out from show right now and most important thing I would say is PROTEIN!! Can't get enough of it. Carb cycling is good! For Bikini, your body fat doesnt have to be as low as Figure-10-13% which is really achievable. But up your protein intake. Protein shakes don't count because youre body absorbes the Isolate and Consentrate so fast and breaks it down in a matter of minutes so shakes is basically empty protein. I drink a shake right after lifting because of the BCAA content so my muscled recover fast and BCAA's prevent muscle tear down. And then I will eat like a turkey burger, 1/3 cup quinoa and veggies half an hour after that.
    Otherwise, you're doing great!! Keep working hard and keep your eyes on the prize!!
    Okay okay please if you are going to give advice, at least give advice that can be backed by scientific literature, not something that came out of a pre-schooler's fairytale book.
    Just a weight lifter
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  17. #17
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    Originally Posted by Cumulonimbus View Post
    Okay okay please if you are going to give advice, at least give advice that can be backed by scientific literature, not something that came out of a pre-schooler's fairytale book.
    haahahaa And what would my "pre-schooler fairytale book" advice be?
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  18. #18
    Glutes... they are back Cumulonimbus's Avatar
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    Originally Posted by jennatretyak View Post
    haahahaa And what would my "pre-schooler fairytale book" advice be?
    I'm 12 weeks out from show right now and most important thing I would say is PROTEIN!!
    Can't get enough of it. Carb cycling is good! Elaborate on the benefits on carb cycling

    For Bikini, your body fat doesnt have to be as low as Figure-10-13% which is really achievable. But up your protein intake. Protein shakes don't count because youre body absorbes the Isolate and Consentrate so fast and breaks it down in a matter of minutes so shakes is basically empty protein. This is just ridiculous. Please back this outrageous claim with a study

    I drink a shake right after lifting because of the BCAA content so my muscled recover fast and BCAA's prevent muscle tear down. You do realize that both animal protein and whey protein contain BCAA's... as well as AA's, therefore either a whey or animal source would be a better choice

    And then I will eat like a turkey burger, 1/3 cup quinoa and veggies half an hour after that. Why is it necessary to have another protein meal just 30 minutes after you had BCAA's and/or (??) whey?
    Otherwise, you're doing great!! Keep working hard and keep your eyes on the prize!!




    Your information is wrong, sorry.
    Just a weight lifter
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    OP, I would suggest that you listen to the men in this thread.
    Also, my gut tells me that if your coach puts you on a 1000 calorie diet a month out, you might not be ready in time bodyfat wise.
    There's only so much you can do in 30 days.
    Good luck.
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    Protein is important

    Originally Posted by Cumulonimbus View Post
    I'm 12 weeks out from show right now and most important thing I would say is PROTEIN!!
    Can't get enough of it. Carb cycling is good! Elaborate on the benefits on carb cycling

    For Bikini, your body fat doesnt have to be as low as Figure-10-13% which is really achievable. But up your protein intake. Protein shakes don't count because youre body absorbes the Isolate and Consentrate so fast and breaks it down in a matter of minutes so shakes is basically empty protein. This is just ridiculous. Please back this outrageous claim with a study

    I drink a shake right after lifting because of the BCAA content so my muscled recover fast and BCAA's prevent muscle tear down. You do realize that both animal protein and whey protein contain BCAA's... as well as AA's, therefore either a whey or animal source would be a better choice

    And then I will eat like a turkey burger, 1/3 cup quinoa and veggies half an hour after that. Why is it necessary to have another protein meal just 30 minutes after you had BCAA's and/or (??) whey?
    Otherwise, you're doing great!! Keep working hard and keep your eyes on the prize!!




    Your information is wrong, sorry.
    Protein is probably the single most important macronutrient for the purposes of maintaining muscle on a diet. Dietary protein is broken down into it’s constitutive amino acids during digestion. These amino acids are released into the bloodstream where they may then be taken up by usually muscle cells.

    Dietary protein is also very important as amino acid availability is the single most important variable for protein synthesis to occur. Ingesting enough dietary protein is very important for someone who is looking to gain muscle, or maintain it while dieting. Dietary protein spares muscle by helping increase protein synthesisand by acting as a muscle sparing substrate as it can be used for glucogensis. Dietary protein however, is not as muscle sparing as are carbohydrates when used as a substrate for glucose synthesis.

    I'm not saying she should eat 30 minutes after a protein shake, I'm saying that is what works for ME best. She asked for new ideas in her diet, I gave her one.

    Our bodies only digest a certain amount of protein throughout the day, say 75% percent of the daily intake so the other 25% is empty protein that leaves our bodies for waste.

    The "golden standrad" protein intake for a bodybuilder is around 1 g/lb of bodyweight. This will need to be increased while dieting. Protein is a thermogenic macronutrient key in sparing muscle tissue when in a caloric deficit.

    As for carb cycling, everyone knows that on heavy lifting days-such as legs or arms, it is important for our bodies to get more energy and our glucose levels have to be slightly higher.
    When the body is in a low energy state, it may try to produce energy by converting amino acids to glucose. Carbohydrates prevent this since they can be easily broken down to glucose molecules. Carbohydrates are very muscle sparing during exercise. When one lifts heavy weights, the primary pathway that is used to produce energy is the anaerobic or glycolytic pathway (the breaking down of carbs).

    Girls bodies are different than guys' bodies. So what may work for a guy in terms of diet and nutrition, is not optimal for a girl. Hope I answered some of your questions.

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    Originally Posted by jennatretyak View Post
    Girls bodies are different than guys' bodies. So what may work for a guy in terms of diet and nutrition, is not optimal for a girl. Hope I answered some of your questions.

    Im learning this as I try to help my wife with a transformation contest. Girls have it tough....thats for sure! That said, the laws of physics still apply - male or female. Most of what you said could be backed by a logical argument and you explained it pretty well. I think the thing that stuck out most as a weird statement was the protein shakes being "empty" protein. Protein contains 4 cals per gram whether its from a whey shake or chicken breast. Yes, it takes more energy to process protein than carbs and fat, but that is irrelevent to the discussion. Protein shakes are a fine source of dietary protein and "not counting them" would certainly not be ideal. Most of the whey shakes are fortifide with vitamins, minerals, digestive enzymes, etc, etc so the nutrient profile is pretty good if you are buying a nice quality protein supplement.

    As to the OP's original question.......I would definitely be questioning a trainer that has you dipping well below 1000 cals a day on a crash diet. There is no point in dropping from 115 lbs to 110 lbs is you are going to be losing a ton of muscle. You will look worse at 110 with less muscle. You are much better off continuing with a more moderate diet with some more protein and carbs.........if you dont make it this show, pick another one in the near future.
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    Originally Posted by AustrianOakJr View Post
    Im learning this as I try to help my wife with a transformation contest. Girls have it tough....thats for sure! That said, the laws of physics still apply - male or female. Most of what you said could be backed by a logical argument and you explained it pretty well. I think the thing that stuck out most as a weird statement was the protein shakes being "empty" protein. Protein contains 4 cals per gram whether its from a whey shake or chicken breast. Yes, it takes more energy to process protein than carbs and fat, but that is irrelevent to the discussion. Protein shakes are a fine source of dietary protein and "not counting them" would certainly not be ideal. Most of the whey shakes are fortifide with vitamins, minerals, digestive enzymes, etc, etc so the nutrient profile is pretty good if you are buying a nice quality protein supplement.

    As to the OP's original question.......I would definitely be questioning a trainer that has you dipping well below 1000 cals a day on a crash diet. There is no point in dropping from 115 lbs to 110 lbs is you are going to be losing a ton of muscle. You will look worse at 110 with less muscle. You are much better off continuing with a more moderate diet with some more protein and carbs.........if you dont make it this show, pick another one in the near future.
    Yeah! I compeletely agree with you!
    I just brought myself as an example...like I use a protein shake post workout not for the protein source, but for its amino acids source. I'm NOT an expert in any way, but that is waht I found that works for me best
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    why not just use some BCAAS

    Originally Posted by jennatretyak View Post
    Yeah! I compeletely agree with you!
    I just brought myself as an example...like I use a protein shake post workout not for the protein source, but for its amino acids source. I'm NOT an expert in any way, but that is waht I found that works for me best
    Ever use BCAAS?

    The I would go for some BCAAS as these don't have to be broken down like the ones in your protein, and if it has cals it should be added to your totals for the day, anything and everything that has cals counts, the body must break it down, fiber everything, COUNT IT!
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    Originally Posted by jennatretyak View Post

    Girls bodies are different than guys' bodies. So what may work for a guy in terms of diet and nutrition, is not optimal for a girl. Hope I answered some of your questions.

    Oh really?
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    Originally Posted by jennatretyak View Post
    Yeah! I compeletely agree with you!
    I just brought myself as an example...like I use a protein shake post workout not for the protein source, but for its amino acids source. I'm NOT an expert in any way, but that is waht I found that works for me best
    That's like saying I eat oatmeal not for the carbs but for the individual saccharide molecules.
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    Originally Posted by jennatretyak View Post
    Girls bodies are different than guys' bodies. So what may work for a guy in terms of diet and nutrition, is not optimal for a girl.
    Explain this nonsense
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    Originally Posted by JohnBrowne View Post
    Explain this nonsense
    I think the obvious is that they require substantially less calorie intake due to less lean muscle tissue......and therefore a longer diet......less calories to chop, less fat loss per week, etc. The other is fat intake......women can often go on significantly less fat than men without running into the hormonal issues. Often water retention is a much more significant issue with women as well.
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    Originally Posted by AustrianOakJr View Post
    I think the obvious is that they require substantially less calorie intake due to less lean muscle tissue......and therefore a longer diet......less calories to chop, less fat loss per week, etc. The other is fat intake......women can often go on significantly less fat than men without running into the hormonal issues. Often water retention is a much more significant issue with women as well.
    eh not really, fat intake pound for pound typically needs to be higher in women

    and yeah hormonal water retention can be an issue but that isn't diet related
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    Originally Posted by AustrianOakJr View Post
    I think the obvious is that they require substantially less calorie intake due to less lean muscle tissue......and therefore a longer diet......less calories to chop, less fat loss per week, etc. The other is fat intake......women can often go on significantly less fat than men without running into the hormonal issues. Often water retention is a much more significant issue with women as well.
    I agree with the calories, however fat is crucial for women.
    The first cause of prolonged amenorrhea is lack of healthy fats in det.
    I deal with bloating all the time. but it has nothing to do with body composition.
    Last edited by juliacheh; 02-28-2011 at 02:53 PM.
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    Originally Posted by JohnBrowne View Post
    Explain this nonsense
    Not nonsense at all. What may work for a guy, may not work for a girl at all. You also have to consider if they are a mesomorphs, ecto or an endomorph. A certain C P F intake for a guy may be completely wrong for a girl. It all depends on how an individual body's metabolism breaks the macros down.

    When lifting, a guy may benefit better from doing dropsets, but a girl will be doing the same excerise but increase the weight for each set. Girls tend to do more cardio then guys.

    I believe that every girl should lift heavy. The testestorone levels in a girl are too low for her to get huge and bulky naturally, but to maximize fat loss, lifting heavy is crucial!

    It can also break down into genetics, and again the estrogen/testestorone ratio.
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