My Girlfriend Could Use Your Help!

ShowKidd · #1 10-20-2006, 05:41 PM

I was windering what you guys use for a C/P/F ration when you are cutting? we use 50/30/20 when bulking and like 40/40/20 when cutting but i am sure it is a little differnt for females.thanks! [img]/forum/images/graemlins/cool.gif[/img]

jdf · #2 10-21-2006, 01:41 AM

Gosh, I guess that depends on the individual (prob not what you wanted to hear). Some people do better with slightly more carbs and others better with a little more fat and less carbs. No matter what, she should keep her protein intake up: 1 to 1.5g per pound of bodyweight. That is what I do.

Also, I don't necesarily have set ratios. I eat what my body needs that day, at that time for whatever I am doing ie going to sleep, pre/PWO, etc...

Usually it works out to like 125carb, 150-175protein, 35fat

ShowKidd · #3 10-21-2006, 02:48 AM

Ok cool, so this is what i will do. lets say her maintenence caloric intake is 1000 amd her LBM is 100lbs that is 400 cals right there and maybe like 450 in carbs and 150 from fat or something.

ShowKidd · #4 10-21-2006, 02:49 AM

how do you guys figure out your maintenence calories, do you use the same calculator as us?

jdf · #5 10-21-2006, 10:14 AM

Yeah, should be same calculator as you. But listen, that would not be enough calories for her - add some more in across the board. What type of training will she be doing? - have to account for that as well!

MusicJennifer · #6 10-22-2006, 02:06 PM

Hey, what calculator do you guys use? I am consistently eating too low in calories. After a few days, I usually flake out and eat like crazy to make up for such a big deficit.
- Jen

jdf · #7 10-25-2006, 10:05 AM

I don't actually use a calculator b/c I pretty much know what my body needs and eat accordingly for whatever purpose at that moment.

Slowly increase cals until you feel more satisfied or read the satiey article on this website. Also, a lot of that is mental with regard to "flake out and eat like crazy."

You could also do a zig zag diet where you have lower cals for a few days and then one higher day like this:
1400, 1500, 1500, 1900 -- there are lots of ways to do this.

klosey · #8 10-25-2006, 02:38 PM

sadly i cant figure out a maintenence if i eat anywhere between 1000-3000 i stay same weight i only lose weight if i up cardio

MusicJennifer · #9 10-31-2006, 10:50 PM

Where online can I find the calculator some are using here?
- Jen

Big Wave Dave · #10 11-01-2006, 12:43 PM

I took the three methods of calculating calorie needs described on this site and put them into an Excel spreadsheet. You input the data in the green cells.

Hope this helps.