Please help create a diet for a Girl

[charliedgk]

Hey guys, I would really appreciate your help creating a diet for a girl I know, she has a big self confidence issue and it effects her day to day life.

I've told her loads of times she looks great but as you all probably know its more than that and cant be helped by just words, she exercises enough but her diet is crap so by sorting her diet out she will hopefully get over her confidence issues.

She is 5'1, weighs 53kg and her bodyfat is 26%

Any help is much appreciated and will (poverty) rep any suggestions

[FattyMcTubbs]

Hey guys, I would really appreciate your help creating a diet for a girl I know

That is an ignorant statement on many levels.
All anyone can do is suggest she figures out her TDEE and go from there. Give some generic suggestions her and there.
Unless she hires a coach or something along those lines, we can't do more for her than what I said above.
Sorry to be an ass but that's just the truth.

[rand18m]

At that height and weight she doesn't need to lose much!! Hell I suggest you work with her to add LBM instead!

Help her to determine her caloric needs, determine her macro needs and then simply let her compose her diet primarily from whole or minimally processed foods. Bingo!

Start that here:

http://forum.bodybuilding.com/showth...hp?t=121703981

[charliedgk]

That is an ignorant statement on many levels.
All anyone can do is suggest she figures out her TDEE and go from there. Give some generic suggestions her and there.
Unless she hires a coach or something along those lines, we can't do more for her than what I said above.
Sorry to be an ass but that's just the truth.

Well yeah I wasnt trying to be ignorant, just I would need help calculating her TDEE as ive never done anything like that for myself let alone someone else, just looking for some tips to help her out, maybe her TDEE and then the amount of calories to take away from that to loose a healthy amount of fat per week?

[FattyMcTubbs]

Well yeah I wasnt trying to be ignorant, just I would need help calculating her TDEE as ive never done anything like that for myself let alone someone else, just looking for some tips to help her out, maybe her TDEE and then the amount of calories to take away from that to loose a healthy amount of fat per week?

Google tdee calculator. Use 3-5 of them and find a middle ground. Start there and get back to us when you have it.

[charliedgk]

At that height and weight she doesn't need to lose much!! Hell I suggest you work with her to add LBM instead!

Help her to determine her caloric needs, determine her macro needs and then simply let her compose her diet primarily from whole or minimally processed foods. Bingo!

Start that here:

http://forum.bodybuilding.com/showth...hp?t=121703981

Hey thanks alot man, much appreciated!! How would I go about composing the diet though?

[rand18m]

Hey thanks alot man, much appreciated!! How would I go about composing the diet though?

By reading that sticky, she can choose the foods she enjoys!

Energy balance and proper macro intake daily is what works. Stay away from gimmicks.

Again she's tiny, if she's carrying more body fat than she likes, adding muscle is a better idea. But if she wants to lose 3-5 lbs then by all means go ahead.

(Why do I have this funny feeling you want her to lose a couple pounds)?

[charliedgk]

Right so her TDEE is 1200calories, so to lose weight take off 10% and then you get 1080 calories

so now I have that need to compose a diet

[rand18m]

Right so her TDEE is 1200calories, so to lose weight take off 10% and then you get 1080 calories

so now I have that need to compose a diet

Is she sedentary? I thought you said she worked out? If so that sounds low to me. What's her age?

[rand18m]

You must have figured her BMR.

[charliedgk]

Is she sedentary? I thought you said she worked out? If so that sounds low to me. What's her age?

Her bmr was something like 850, I chose 1.2 to multiply it by, light workouts and sedentary lifestyle, is this incorrect , im finding this very confusing

[charliedgk]

By reading that sticky, she can choose the foods she enjoys!

Energy balance and proper macro intake daily is what works. Stay away from gimmicks.

Again she's tiny, if she's carrying more body fat than she likes, adding muscle is a better idea. But if she wants to lose 3-5 lbs then by all means go ahead.

(Why do I have this funny feeling you want her to lose a couple pounds)?

Haha, she was my first gf when I was 15, still see her every now and then but both have moved on, I think she looks great but she has always had self confidence issues and she wants to be happy in her own skin so I said id help! ( I aint complaining if she wants to look even better!)

[rand18m]

Her bmr was something like 850, I chose 1.2 to multiply it by, light workouts and sedentary lifestyle, is this incorrect , im finding this very confusing

You did the math wrong.

Her BMR is 1200ish assuming she's 19. Lightly active will put her around 1700 for TEE. So really if she consistently stays around 1500 a day she should lose some weight, if after a few weeks she doesn't, she could reduce another 1-150 but no more imo

[rand18m]

Haha, she was my first gf when I was 15, still see her every now and then but both have moved on, I think she looks great but she has always had self confidence issues and she wants to be happy in her own skin so I said id help! ( I aint complaining if she wants to look even better!)

Teach her to lift! Greatest gift you can give her!

[charliedgk]

You did the math wrong.

Her BMR is 1200ish assuming she's 19. Lightly active will put her around 1700 for TEE. So really if she consistently stays around 1500 a day she should lose some weight, if after a few weeks she doesn't, she could reduce another 1-150 but no more imo

I had a feeling I got the math wrong, 1200 seemed low enough, she is 17 but that wont make loads of difference I assume. So now I need a diet totalling 1500 a day right

[charliedgk]

Teach her to lift! Greatest gift you can give her!

I tried she just giggles the whole time ha

[rand18m]

I had a feeling I got the math wrong, 1200 seemed low enough, she is 17 but that wont make loads of difference I assume. So now I need a diet totalling 1500 a day right

Her TEE is around 1700, I'd start with 1500 and move from there.

[charliedgk]

For macros I got 106 protien, 65 fat, 250 carbs

sound about right?

[rand18m]

For macros I got 106 protien, 65 fat, 250 carbs

sound about right?

Yep!

Wait, no that's too much! That's 2000+ cals.

You can reduce all three macros to reach target.

[charliedgk]

Yep!

Wait, no that's too much! That's 2000+ cals.

You can reduce all three macros to reach target.

Man I really dont understand this its hurting my head trying to do this on my phone!

[rand18m]

Man I really dont understand this its hurting my head trying to do this on my phone!

Set protein to 90 grams, fats at 45, the remainder of her calories can come from carbs or a mixture of carbs/fats/protein.

Protein--4kcal/gr
Carb-----4kcal/gr
Fat-------9kcal/gr

[yalie]

You say she has confidence issues about her diet, but you didn't say what her goal is. Is her goal to lose weight, eat better, or just get rid of some flab? Also, it might help to know how much she eats now. Although those calculators can be helpful, they aren't accurate for everyone.

[charliedgk]

You say she has confidence issues about her diet, but you didn't say what her goal is. Is her goal to lose weight, eat better, or just get rid of some flab? Also, it might help to know how much she eats now. Although those calculators can be helpful, they aren't accurate for everyone.

Sorry yeah her goal is to loose fat, just to get a body similar to yours I suppose, she doesnt count calories atm but its probably roughly 1800 she said but some unhealthy food

[gbullock32]

Sorry yeah her goal is to loose fat, just to get a body similar to yours I suppose, she doesnt count calories atm but its probably roughly 1800 she said but some unhealthy food

You should just have her make an account and ask for help here, trying to go through a you as a 'middle-man' is kind of difficult.

[charliedgk]

You should just have her make an account and ask for help here, trying to go through a you as a 'middle-man' is kind of difficult.

Ok bro i ll ask her to make an account