How would you adjust this diet to work for a women?

This Post was originaly on the "diet" forum, in your experience ladies how would I need to tweak this to work for me? Or do you have other advice as far as a good cutting diet for women while still gaining strength?

"CARDIO SHOULD BE UPPED TO AT LEAST 5 DAYS A WEEK, IN THE METHOD I HAVE DESCRIBED ABOVE.

HERE IS WHAT I WOULD SUGGEST YOUR APPROACH RESEMBLE:

CARDIO ON AN EMPTY STOMACH FOR 45 MINS. THEN WAIT 45 MINS OR SO BEFORE FIRST MEAL.

MEAL 1 - 7:00 am - PRO/CARB
6 EGG WHITES, 1/2 CUP OF OATS.

MEAL 2 - 10:00 am- PRO/FAT
2 CANS OF TUNA W/ FULL FAT MAYO.

MEAL 3 (PRE W/O)- 12:30 pm- PRO/CARB
CHICKEN BREAST W/ FIBROUS VEGGIES HERE.

MEAL 4 (PWO) - 3:00 pm- TRAIN. PRO/CARB (HIGH GI)
CONSUME A SHAKE OF ABOUT 40G OF PROTEIN, AND 80G OF DEXTROSE. SEE WHAT WORKS FOR YOU. YOU CAN GET DEXTROSE FROM BULK FOODS STORES, BREWERIES, OR WWW.KENTNUTRITION.COM AMONG OTHERS. CONSUME THIS WITIN 15 MINS OF WORKING OUT.

MEAL 5 (PPWO) - 5 pm- PRO/CARB (LOW GI)
1/2 CUP OF OATS, OR YAMS/RICE...
LEAN SOURCE OF PROTEIN SUCH AS CHICKEN/STEAK ETC...

MEAL 6 - 7:30 pm- PRO/FAT
I WOULD SUGGEST A PRO/FAT MEAL HERE.
LEAN CHICKEN/STEAK/BEEF/TUNA WITH FLAX/FISH/ALMONDS/NATTY PB...

MEAL 7 - 10:30 pm- PRO/FAT
I WOULD INGEST A 45G. whey SHAKE WITH 2TBSLP. OF FLAX/FISH OIL."

Like I responded in your reply to my post on that thread........... you will need to take your weight into account, as well as your activities during the day...

Macro's need to be adjusted, but the overall structure is fine...

Sorry ,Blown Sc and thanks for responding ....typically I do 45-50 min. of cardio in the morning followed by abs then an hour of weights in the afternoon
tues - wed -thurs then friday thru monday one workout a day (no time for two ). I am 5'3 and 143 ..been supplementing with protein shakes and creatine. Protien shake pre and post morning workout (the lo-carb kind) I have been doing 3 scrambled (whole) eggs for breakfast at 10-30am & a can of tuna with mayo and mustard about 1 a protien shake with creatine pre and post weights then dinner at around 6-30...usually chicken or pork chops or beef of some kind with fresh veggies.....snacks are fruit usually apples and carrot sticks and maybe some nuts...weekends get blown all to hell diet wise some times. How should I tweak yours for my weight? BTW I am not planning on competing. I just want to continue to build strength while I lose the fat

IN CAPS

Quote:

Sorry ,Blown Sc and thanks for responding ....
DON'T BE SORRY

...

typically I do 45-50 min. of cardio in the morning followed by abs then an hour of weights in the afternoon
GOOD...

tues - wed -thurs then friday thru monday one workout a day (no time for two ).
YOU DON'T NEED TO WORKOUT OUT MORE THAN ONCE A DAY (EXCLUDING CARDIO)...

I am 5'3 and 143 ..been supplementing with protein shakes and creatine. Protien shake pre and post morning workout (the lo-carb kind)
SO YOU'RE INGESTING PROTEIN BEFORE AND AFTER YOUR ABS WORKOUT? OR BEFORE AND AFTER YOUR CARDIO? YOU SAID YOU WORKED OUT IN THE AFTERNOON THOUGH, RIGHT? PRE-WO YOU WANT LOW-GI CARBS (OATS, RICE, AND PROTEIN, PWO YOU WANT HIGH GI CARBS (2:1 RATIO OF DEXTROSE TO whey, SO FOR YOU, SOMEWHERE BETWEEN 30 AND40G OF PROTEIN, AND 60-75G OF DEXTROSE)...

I have been doing 3 scrambled (whole) eggs for breakfast at 10-30am
DROP THE WHOLE EGGS, AND USE 5 OR 6 EGG-WHITES INSTEAD. ALSO, ADD 1/2 CUP OF OATS. THIS WILL PROVIDE YOU WITH LOW GI CARBS WHICH YOU'LL USE FOR ENERGY DURING THE DAY. WHEN DO YOU PERFORM YOUR CARDIO? WAIT 45 MINS OR SO AFTER YOUR CARDIO BEFORE INGESTING A PRO/CARB MEAL, OR, 15-20 MINS BEFORE INGESTING PRO/FAT...

& a can of tuna with mayo and mustard
SCRATCH THIS FOR NOW.... (YOU HAVE EGG WHITES AND OATS INSTEAD)...

about 1 a protien shake with creatine pre and post weights
I WOULD DROP THE creatine IF YOU'RE TRYING TO CUT... THAT'S JUST A PERSONAL PREFERENCE, MAKES YOU BLOATY, AND MAKES YOU RETAIN WATER (IT'S PURPOSE)...

POST WEIGHTS (PWO) YOU WANT DEX AND whey AS I DESCRIBED TO YOU PREVIOUSLY IN THIS POST.

then dinner at around 6-30..
HERE IS WHERE I WOULD ADD ANOTHER MEAL. BETWEEN YOUR PWO MEAL AND YOUR 6:30 MEAL, SO AROUND 4PM.... THIS IS WHERE I WOULD ADD A LOW GI CARB SUCH AS RICE, OR YAMS/SWEET POTATOES, AND A LEAN SOURCE OF PROTEIN SUCH AS CHICKEN/STEAK.....

.usually chicken or pork chops or beef of some kind with fresh veggies.....
MAKE SURE THEY ARE LEANER CUTS, AND THAT YOUR VEGGIES ARE FIBROUS ONES, SUCH AS BROCCOLI, CAULIFLOWER, BRUSSELL SPROUTS ETC...
STAY AWAY FROM CARROTS, PEAS, ETC, AS THEY HAVE HIGHER AMOUNTS OF SUGAR.

snacks are fruit usually apples and carrot sticks and maybe some nuts...
YOU SHOULD TRY AND REPLACE YOUR SNACKS WITH FULL MEALS. FRUIT IS HIGH IN SUGAR, AS ARE CARROTS (COMPARED TO BROCCOLLI ETC)...
IF YOU ARE HUNGRY IN BETWEEN MEALS, DRINK MORE WATER, AND EAT A HANDFUL OF ALMONDS, BUT I SERIOUSLY SUGGEST SIMPLY ADDING ANOTHER FULL MEAL, NOT A SNACK.

weekends get blown all to hell diet wise some times. How should I tweak yours for my weight? BTW I am not planning on competing. I just want to continue to build strength while I lose the fat

YOU SHOULD INGEST ABOUT 1.5G OF PROTEIN PER LB.... SO, FOR YOU, ABOUT 200-215G OF PROTEIN.

AS YOU CAN SEE, YOUR DIET DEFINITELY NEEDS SOME WORK. THE OUTLINE I PROVIDED THE OTHER GENTLEMAN WILL WORK WELL FOR YOU, JUST ADJUST YOUR OVERALL PROTEIN/CARB/FAT AMOUNTS TO YOUR SIZE...

THE CARBS ARE MAINLY IN THE MORNING, AND YOUR PWO & PPWO NUTRITION.

MORNING = OATS (LOW GI)
PWO = POST WORKOUT = DEXTROSE
PPWO = POST POST WORKOUT = LOW GI CARBS SUCH AS RICE, YAMS, OATS...

ALSO, HAVE PROTEIN IN EVERY MEAL, KEEPING IN MIND YOUR OVERALL AMOUNTS SHOULD BE AROUND 200-215G OR SO FOR THE DAY...

ESSENTIAL FATS ARE GREAT. (OMEGA'S 3-6-9)...
THEY ARE FOUND WITHIN FLAX/FISH OILS, ALMONDS, NATURAL PEANUT BUTTER, OLIVE OIL, ETC...

NEVER MIX YOUR FATS WITH CARBS.
HAVE EITHER A CARB OR FAT IN EACH MEAL.
HAVE PROTEIN IN EACH MEAL.
EAT A FULL MEAL EVERY 2-3 HOURS.
DRINK AS MUCH WATER AS YOU CAN, UP TO 2GALLONS OR SO A DAY.

KEEP PRO/CARB MEALS RESTRICTED TO IN THE MORNING, PWO, AND PPWO.

HAVE PRO/FAT MEALS FOR THE OTHER MEALS, AND BEFORE BED. 35-40G OF whey PROTEIN, AND 2 TBLSP. OF FLAX OIL IS GREAT BEFORE BED.

I HOPE THIS CLEARED SOME THINGS UP, AND IF YOU HAVE ANY QUESTIONS, BE SURE TO ASK.

Many thanks Blown SC! I will give this a go and let you know how it works...

everything looks good. another good idea is to post pics for critique....everyone sees u differently...that way u are covered from all angles