Calculate your Total Day Energy Expenditure (more like estimate
) there are formulas for women too, and just use the activity multiplier. Then subtract around 200-300 kCals from that number to begin with in order to create a caloric deficit, this is how you drop weight.
Remember this:
-1g of Protein is 4 kCals (roughly, it can be debated it's less)
-1g of fat is 9 kCals
-1g of carbohydrates is 4 kCals
Now upon that, let's say your caloric expenditure (on a deficit) landed at 1500 kCals (just an example). First of all you must remember to keep protein and fat intake at the essential levels, since they are both the essential macronutrients for humans...alas your macros would sit like this:
-1g of protein per lb of bodyweight
-.45 to .5g of fat per lb of bodyweight
Let's say you weight an EXAMPLE weight of 120lbs ok? Well macronutrient essentials would look like this:
-120g of protein
-54g to 60g of fat
That should add up to around: 1020 kCals, which leaves 480 free kCals, you divide that by 4 and you come up with 200g of carbohydrates.
Alas Diet wise you would be taking in:
-120g of protein
-60g fat
-120g of carbs
To create further caloric deficit I would suggest dropping carbohydrate intake, when it reaches around 50-85g, you can start different diet approaches like having higher calories one day, and then lower on the next, as long as your total caloric intake per week is on a deficit, you will still lose weight. Another way to do it is simply increase cardio time but keep the same consumption. Cabohydrate refeeds might be needed ever 4-6 days depending on how much exertion you produce...
As far as a training program, plenty of smart folk around here like Zir ReD and Rodja, both certified trainers and Jason (Zir) being a Dr. in these fine arts too. I would anyhow suggest having a balanced plan upon the guidelines of internal and external rotations of the shoulder cuffs, planar balance, proper muscle balancing and enough prehab and stretching.
Like others mentioned too, you might want to hit up Doc Brown or MissQ , both avid female physique/bodybuilding specialists
! Good luck, if you have any questions, we are here to help!
