Diet to build muscle for females

Winston B
Topic Author
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22 May 2016 22:58 #199376 by Winston B

Diet to build muscle for females was created by Winston B

Hi
My wife is 38 years old.Her weight is 72kg.Her body fat is 40%.She trains twice a day.30 min cardio in morning and 1 and half hour weight training in the evening.She's looking for a diet to build muscle.At the moment her calorie intake is 964,protein is 138,carbs 87,fat +- 7.1(can be a bit more).
What type protein,carb,fat percentage and amount of calories must she be on?
Thanks

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Rooi Bul 86
Expert

23 May 2016 08:25 #199388 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Diet to build muscle for females

Get her body fat down bud. Building muscle with high bodyfat is going to make her look fatter and make her negative. At 20 or jus below she wil start looking good.

It is on you. It always has been...

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Demolish
Platinum Member

23 May 2016 10:32 #199393 by Demolish

Replied by Demolish on topic Diet to build muscle for females

964 calories is very very low bud. how tall is she

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Winston B
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23 May 2016 10:36 - 23 May 2016 10:37 #199394 by Winston B

Replied by Winston B on topic Diet to build muscle for females

163cm.2 and half years ago her weight was 99kg.Today she lost a total of 30kg.

Last edit: 23 May 2016 10:37 by Winston B.

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Rooi Bul 86
Expert

23 May 2016 10:40 #199395 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Diet to build muscle for females

Wins go on a site like free dieting and put in her details there activity level and so and go down to advanced options select Katch McArdle formula and put in her body fat. Let her eat on fat loss ignore extreme fat loss and don't even show that to her...

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Demolish
Platinum Member

23 May 2016 10:55 #199397 by Demolish

Replied by Demolish on topic Diet to build muscle for females

here is an example, get her on maintenance level

Protein: 178 grams per day
Fat: 94 grams per day
carbs:183 grams per day
fiber:24-32 grams per day

cals 2293 on training days
non training days 1593 split between mainly protein and good fats ( keto type)

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Oupa
Moderator

23 May 2016 13:28 #199416 by Oupa

Replied by Oupa on topic Diet to build muscle for females

please do not add muscle to a 40% bodyfat female frame, tell your wife to be patient and work hard, once she gets to 20%, we can work out a nice cycle for her

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Demolish
Platinum Member

23 May 2016 14:20 #199429 by Demolish

Replied by Demolish on topic Diet to build muscle for females

oupa dink jy nie 964 cals is te laag nie... teensy dit n typo was mar dit gan meer issues veroorsaak

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Winston B
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23 May 2016 14:31 #199430 by Winston B

Replied by Winston B on topic Diet to build muscle for females

Sy gebruik die USN diet.Dis nou 2de keer dat sy op hom is.Al van middel Maart.Was einde laas jaar ook op hom,maar het baie spier massa verloor.Sy lyk die keer baie beter as die laaste keer.Daar is meer spier.Sy kom mooi aan maar ons is nie seker of haar diet reg is nie.Bang sy verloor weer die spier massa.

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Rooi Bul 86
Expert

23 May 2016 14:34 - 23 May 2016 14:38 #199431 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Diet to build muscle for females

Tjom n diet wat Werk is n Baie persoonlike en individual ding eintlik kan een Vrou nie n ander Vrou se EET plan gebruik nie. Met daai USN EET planne het hulle n one size fits all time ding Getry en dit Werk nie so nie. Jy moet haar calorie requirements uit Werk en haar doelwitte gaan haar macros bepaal...
As sy genoeg kwaliteit Calories eet en genoeg kwakiteit Proteins en haar intensity in die gym goed is sodat die sphere genoeg stimulus en rede kry om te bly sal sy nie Baie spier verloor nie sy gaan spier verloor dos deel van due proses jy moet dit net try minimise. Kry eers daai vet % later dan kan sy mooi lean muscle bou

It is on you. It always has been...

Last edit: 23 May 2016 14:38 by Rooi Bul 86.

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Oupa
Moderator

23 May 2016 16:46 - 23 May 2016 16:47 #199447 by Oupa

Replied by Oupa on topic Diet to build muscle for females

Demolish wrote: oupa dink jy nie 964 cals is te laag nie... teensy dit n typo was mar dit gan meer issues veroorsaak

Dis heeltemal te laag en ongesond. Shame sy moet seker hond kak en energie loos voel na n week of twee op die diet.

Last edit: 23 May 2016 16:47 by Oupa.

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Pyroclasm
New Member

23 May 2016 21:00 #199470 by Pyroclasm

Replied by Pyroclasm on topic Diet to build muscle for females

Agree fully and she is gonna hit a weight loss wall very soon!

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Demolish
Platinum Member

24 May 2016 07:55 #199475 by Demolish

Replied by Demolish on topic Diet to build muscle for females

@Winston

persoonlik dink ek bump haar calories op na maintenance level toe. en kyk na iets soos keto. mar sulke lae cals is nie gesond nie

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Pyroclasm
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24 May 2016 10:19 #199481 by Pyroclasm

Replied by Pyroclasm on topic Diet to build muscle for females

Demolish wrote: @Winston

persoonlik dink ek bump haar calories op na maintenance level toe. en kyk na iets soos keto. mar sulke lae cals is nie gesond nie

Bud it's not unhealthy as she has more than enough fat to sustain her. It's just suicide from a results point of view.

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Winston B
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24 May 2016 11:01 #199485 by Winston B

Replied by Winston B on topic Diet to build muscle for females

Baie dankie Demolish.Ons gaan so maak.Vermoed dis te m8n maar wou net seker maak...

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Demolish
Platinum Member

24 May 2016 11:20 #199487 by Demolish

Replied by Demolish on topic Diet to build muscle for females

hou dit maar net dop, en as sy stagneer op maintenance dan drop julle weer bq calories van vet of carbs. hou protein diselle

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Winston B
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24 May 2016 11:24 #199488 by Winston B

Replied by Winston B on topic Diet to build muscle for females

Waardeer jou hulp baie.Dankie

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Rooi Bul 86
Expert

24 May 2016 11:44 #199489 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Diet to build muscle for females

Onthou net sy was in n deficit so sy gaan erg rebound as sy nou begin maintenance EET. Na n deficit is jou lyf geprime om calories te absorb...

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Demolish
Platinum Member

24 May 2016 13:32 #199491 by Demolish

Replied by Demolish on topic Diet to build muscle for females

jip dis hoekom ek se hulle moet dit dop hou, mens kani rerig meer drop van 900 af nie. metabolisme gaan nie baie happy wees nie

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Rooi Bul 86
Expert

24 May 2016 16:00 #199496 by Rooi Bul 86

Replied by Rooi Bul 86 on topic Diet to build muscle for females

Stem saam. Did hoekom ek gese het hy moet haar fat loss Cals bepaal en by dit EET nie later as dit nie.

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Pyroclasm
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24 May 2016 19:51 - 24 May 2016 19:51 #199510 by Pyroclasm

Replied by Pyroclasm on topic Diet to build muscle for females

Basies wat die ouens sê is verhoog die kaloriee stadig. So 200cals per week is n goeie tyken.

Last edit: 24 May 2016 19:51 by Pyroclasm.

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Winston B
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24 May 2016 20:10 #199514 by Winston B

Replied by Winston B on topic Diet to build muscle for females

Baie dankie,Pyroclasm.Ons waardeer regtig al julle almal se hulp!

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Pyroclasm
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24 May 2016 20:14 #199515 by Pyroclasm

Replied by Pyroclasm on topic Diet to build muscle for females

Winston B wrote: Baie dankie,Pyroclasm.Ons waardeer regtig al julle almal se hulp!

Furk! Elke flippen keer!! :lol:

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Furk
Expert

24 May 2016 20:59 #199517 by Furk

Replied by Furk on topic Diet to build muscle for females

Pyroclasm wrote:
Winston B wrote: Baie dankie,Pyroclasm.Ons waardeer regtig al julle almal se hulp!

Furk! Elke flippen keer!! :lol:

It. Never. Stops.

lel

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