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#11
02-21-2005, 06:24 PM
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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 |
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#12
02-21-2005, 11:09 PM
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Re: links to female diets?
This unscientific mantra is going to be destoryed in JHR next month! [img]/forum/images/graemlins/smile.gif[/img]
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences B.S. (Hons) & M.S. in Kinesiology, CSCS Vice President, ABCbodybuilding Co-Editor. of JHR Venom@abcbodybuilding.com Bible Studies Click Here to Support the Future of Bodybuilding! Matthew 7:20 And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you. |
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#13
02-22-2005, 09:05 AM
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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. |
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#14
02-22-2005, 09:45 AM
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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!! Amazon
__________________
Nothing seems tiresome or painful when you are working for a Master who pays well, who rewards even a cup of cold water given for love of Him. - St. Dominic Savio (1842-1857) http://img.photobucket.com/albums/v9...n/Mercy50K.jpg We must pray without tiring, for the salvation of mankind does not depend on material success, nor on sciences that cloud the intellect. Neither does it depend on arms and human industries, but on Jesus alone. - St. Frances Xavier Cabrini (1850-1917) |
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#15
02-22-2005, 01:30 PM
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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) |
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#16
02-26-2005, 03:37 PM
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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... |
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#17
02-27-2005, 05:26 AM
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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.... |
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#20
02-27-2005, 02:57 PM
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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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