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  #11  
Old 02-21-2005, 07:24 PM
Fireproof Fireproof is offline
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Default Re: links to female diets?

I don't think there are different diets for males / females, but I *do* think there are different APPROACHES (meaning the combination of diet and exercise routine) when cutting for a comp.

For example, I've found that men can get by with lowering calories more to create the caloric deficit they need, in an attempt to shed fat. On the other hand, women seem to need to create that deficit a lot more from more exercise (rather than reduced calories) because their bodies seem to trigger "starvation mode" more easily, and as a result, get more stubborn when it comes to shedding bodyfat.

The macronutrient ratios *can* be different between men and women, though I've found that it's more of an individual thing versus a gender thing. For example, as you say, some lose fat more easily with higher percentage of EFAs than others. I haven't seen any real correlation to fats, but I *have* seen correlation to carbs. Some people tend to be insulin resistant, and require lower carbs, or carb-cycling approaches, to lose that last stubborn fat. But again - I see this across gender lines and more of an individual thing.

Because every person is different, there is no one diet that will work for everyone. You need to find what works best for you. The 13 Weeks to Fatburning guide that Nozzle posted is a great way to create a CUSTOM-built diet for yourself. It's helpful to know the 'why's' behind your diet, so that if you aren't seeing the progress you expect (or desire), you know what you can tweak to get past plateaus or increase rate of progress.

Having said that, here's a 'sample diet' that a woman figure contestant used when she was about 16-weeks-out from her competition. I don't necessarily recommend this diet, because it's not optimal in a few ways, doesn't include the proper post-workout shake, etc. But it's a sample diet, per your request. Really, though, I recommend reading the above, and leveraging the members of this site to help you construct a diet that fits your goals. For example, it needs to be tailored to your weight, bodyfat, weight training and cardio amounts, etc.

Meal #1
8 egg whites
1 servings oatmeal / cream of rice / or cream of wheat

Meal #2
5 ounces lean meat ( chicken / turkey / fish)
1/2 cup rice
1 cup vegetables (broccoli, cauliflower, etc.)
EFAs

Meal #3
5 ounces lean meat
1 six oz. baked potato or yam
1 cup vegetables
EFAs

Meal #4
5 ounces lean meat
1 six oz. baked potato or yam
1 cup vegetables

Meal #5
5 ounces lean meat
1/2 cup rice
1 cup vegetables

Meal #6
1/2 cup fat-free cottage cheese
2 cups veggies
EFAs
  #12  
Old 02-22-2005, 12:09 AM
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Default Re: links to female diets?

This unscientific mantra is going to be destoryed in JHR next month! [img]/forum/images/graemlins/smile.gif[/img]
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  #13  
Old 02-22-2005, 10:05 AM
Fireproof Fireproof is offline
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Default Re: links to female diets?

[ QUOTE ]
This unscientific mantra is going to be destoryed in JHR next month! [img]/forum/images/graemlins/smile.gif[/img]

[/ QUOTE ]

Wow - that's the second time you've alluded to what's in the next JHR. Sounds like it's going to be an AWESOME journal - can't wait to read it!!

Also, I want to add another comment to my post above just to be clear. Yes, that is an actual diet that a female used when dieting for a figure competition. She did pretty well with it. BUT - (a) I think she could've seen better / quicker results with a better diet - it's certainly not an "optimal" diet, and (b) even though it was put together as a 'female diet' (not by me, mind you), I see nothing about it that makes it female-specific (other than quantities of nutrients).

As mentioned above, cutting principles and the science behind them is the same for both men and women, and are made to be APPLIED to your individual differences.
  #14  
Old 02-22-2005, 10:45 AM
littleamazon littleamazon is offline
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Default Re: links to female diets?

[ QUOTE ]
www.abcbodybuilding.com

Nutrition section. How is female nutrition different from male? :/

[/ QUOTE ]

Yeah, I was wondering the same thing...food is food!!

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  #15  
Old 02-22-2005, 02:30 PM
hartmann_gr hartmann_gr is offline
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Default Re: links to female diets?

[ QUOTE ]
This unscientific mantra is going to be destoryed in JHR next month! [img]/forum/images/graemlins/smile.gif[/img]

[/ QUOTE ]

Glad to have triggered a JHR topic.

Fireproof: thanks for your input.

edit to say: i am not a female (in case anyone assumed differently)
  #16  
Old 02-26-2005, 04:37 PM
X-Factor X-Factor is offline
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Default Re: links to female diets?

[ QUOTE ]
[ QUOTE ]
This unscientific mantra is going to be destoryed in JHR next month! [img]/forum/images/graemlins/smile.gif[/img]

[/ QUOTE ]
Glad to have triggered a JHR topic.

[/ QUOTE ]

Was that sarcasm? You should be lucky to be allowed to read these articles, just like the rest of us...
  #17  
Old 02-27-2005, 06:26 AM
hartmann_gr hartmann_gr is offline
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Default Re: links to female diets?

[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
This unscientific mantra is going to be destoryed in JHR next month! [img]/forum/images/graemlins/smile.gif[/img]

[/ QUOTE ]
Glad to have triggered a JHR topic.

[/ QUOTE ]

Was that sarcasm? You should be lucky to be allowed to read these articles, just like the rest of us...

[/ QUOTE ]


sarcasm???? r u serious? what is the matter with u people?

read again mate.... i am so bored of explaining myself....
  #18  
Old 02-27-2005, 10:52 AM
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  #19  
Old 02-27-2005, 01:49 PM
X-Factor X-Factor is offline
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Default Re: links to female diets?

Very true, I apologize hart...
  #20  
Old 02-27-2005, 03:57 PM
hartmann_gr hartmann_gr is offline
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Default Re: links to female diets?

[ QUOTE ]
Very true, I apologize hart...

[/ QUOTE ]

It's OK X-factor, no need to apologize, has happened to me too.

Peace bro [img]/forum/images/graemlins/cool.gif[/img]
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