Cutting macros for a women
- 08-27-2013, 02:40 PM
Cutting macros for a women
Watsup AM... So I have a friend who is trying to lose about 10-12 pounds...
She's gonna have a 4 day split. What macros do you recommend for her?
She works in an office so she doesn't do much all day until she gets to the gym....
Height 5'5''
Age: 24
Weight: 133 lbs
Gender: Female
According to calculators her BMR is around 1,400 and TDEE around 1800
I was thinking of her starting at 1600 cals/day
but don't know what macros
40/40/20?
Please help me out with your input! Thanks!! - 08-27-2013, 02:47 PM
1600 is what I eat at 170 lol.
Personally not a fan of Tdee people tend to over estimate that bad boy.
Normally I hit 10 kcal per lb if body weight (or lean mass if you're antsy to lose)
40/40/20 macros roundabout. Normally I don't count macros but hit 1-.7 grams grams of carbs per lbs of body weight and then over 1 gram of protein per lb and the test fats -
- 08-27-2013, 02:56 PM
Nice so around 1350 would be allright?
And keeping fiber around 25-30.
Also I'm not worried too much about this but what would be an ideal intake for sugars and sodium? - 08-27-2013, 03:05 PM
- 08-27-2013, 03:11 PM
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- 08-27-2013, 04:42 PM
OK AND WHEN SHOULD WE DROP THE CALORIES IF WE DON'T SEE ANY WEIGHT CHANGE?
SHOULD WE DROP SOME CALS AFTER ABOUT A WEEK? - 08-27-2013, 04:55 PM
- 08-27-2013, 04:57 PM
Also being restricted on carbs I highly doubt she won't lose weight. Make sure she's knowledgable to look for only a lb a week and the first two weeks could see big fluctuations especially just starting out so always play it safe and lower slowly. Diets a marathon not a sprint but I'm sure shell be good
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