Diet for wife

[Welter]

3J or anyone else who would like to chime in.

Wifes info

48yo
5' 2"
128 lbs
26% BF
BMR 2504
TDEE 3880

She got tired of watching me wither away so she's motivated. Not to mention I can squeeze into her jeans hahahha.

Ok so she's been going to the gym with me religiously for the past 4 weeks. My 45 minute routine has turned into 1:15 but to her credit she knows how to use the machines now and it isn't work anymore for me.

I'm not even going to attempt to post her diet cause it's complete crap. She skips meals, drinks shakes in place of meals etc. If she wants a piece of cake shell skip 2 meals. A fucking mess.

So my question is this. I know the good food and bad food. That will be a work in progress and I'll do my best to get her to do things my way.

What I don't know is how many calories she should be eating and what kind or macro split. Her goal is to lean up and get some definition. I don't think shell care if she doesn't lose weight but she wants her arms, legs and hips and more legs to tone up. Any suggestions.

I thought about putting this in the womans forum but figured the biggest problem is her diet.

Thanks

 

[3J]

i have her bmr at 1299 and her tdee at about 2000 calories...

if she wants to put on some lbm she'll have to eat.. i'd say 2000 calories a day..

200g protien
150g carbs (bfast, pre, post workout only)
66g fats..



but i dont know how her body is initially gonna react.. cuz i dont know how many calories she's taking in daily

 

[Welter]

Hmmm how'd I screw that up.

128 x .26 = 33.6

128 - 33.6 = 94.4

94.4 / 2.2 = 43

43x21.6=928+370=1298 WTF I swear I did that lol

Ok so this is where I get confused. Does she want to actually gain? Or define what's there?

Would 2000 cal be a bulk routine?

 

[3J]

is she going for bb look? the swim suit look? the hard look? the soft look?

 

[Welter]

is she going for bb look? the swim suit look? the hard look? the soft look?

Hard/swim suit look

 

[3J]

she needs to cut...

1500 calories

150g protien
150g carbs
40g fats

 

[3J]

have her do that for a high carb day..

then do two low carb days

150g protien
50g carbs
77g fats

repeat...

 

[Welter]

she needs to cut...

1500 calories

150g protien
150g carbs
40g fats

Thanks jammy

 

[edogger]

there was just a long term study that was done that showed that the average middle aged woman needs to exercise at moderate levels for an hour EVERY SINGLE DAY of the week, and get this, JUST TO KEEP FROM ADDING FAT.

Yep, thats pretty hard to stomach. The main 2 culprits being age and the big one, having children. Its estimated that 25% of women suffer from thyroid deficiencies after childbirth. Not to mention that the hormones change too, permanantly.

That being said, 26% bodyfat is not fat for a woman and many women at that bf% are happy. However, if its not acceptable to her then she has some big work in front of her. Of course cleaning up her diet is the first step, but for many middle aged women a perfect diet is still not enough. She really needs to be prepared to hit the gym for a couple hours a day.... Weights, spin class, HIIT, etc.

 

[Welter]

there was just a long term study that was done that showed that the average middle aged woman needs to exercise at moderate levels for an hour EVERY SINGLE DAY of the week, and get this, JUST TO KEEP FROM ADDING FAT.

Yep, thats pretty hard to stomach. The main 2 culprits being age and the big one, having children. Its estimated that 25% of women suffer from thyroid deficiencies after childbirth. Not to mention that the hormones change too, permanantly.

That being said, 26% bodyfat is not fat for a woman and many women at that bf% are happy. However, if its not acceptable to her then she has some big work in front of her. Of course cleaning up her diet is the first step, but for many middle aged women a perfect diet is still not enough. She really needs to be prepared to hit the gym for a couple hours a day.... Weights, spin class, HIIT, etc.

Yea I know it will be a tough road for her. I dont think the work is the hard part. The diet is by far the hardest obstacle in front of her.

For the record I think she looks great for 48 better than 90% of the people i know her age but she's not happy so she's motivated.

 

[Welter]

have her do that for a high carb day..

then do two low carb days

150g protien
50g carbs
77g fats

repeat...

Thanks jammy, i thought the 150 carbs kinda sounded high. Im gonna put together a diet for her. I expect a fight but its worth a shot.

BTW: Where does non fat yogurt w/fruit fall? is that a simple carb ok for pwo?

 

[edogger]

Yea I know it will be a tough road for her. I dont think the work is the hard part. The diet is by far the hardest obstacle in front of her.

For the record I think she looks great for 48 better than 90% of the people i know her age but she's not happy so she's motivated.

Of course i dont want to undercut the need to get her calories and macros correct because that is certainly important.

My point was that really the diet for a woman her age isnt as important as the work, as far as a ratio is concerned. For your average 45 year old woman i would estimate it is 75% work and 25% diet. This is kind of quite the opposite of men too as its typically 75% diet and 25% work.

What im saying is that if she thinks eating salmon, brown rice, and broccoli 4x a day is gonna produce drastic results, shes probably setting herself up for a big disappointment. As long as she cuts alot of the sugars and bad fats out of her diet thats the important thing. Its the sweat and tears that she puts in the gym that are going to dictate the results.

Really sucks to be a woman.

This is why so many PT's fail at training women, because they fail to take into account gender/hormonal/genetic differences. Most think that if you put a woman on a diet and get her on a treadmill she will lose weight like a man and thats typically not the case. I have my PT cert and although i dont train for a living, ive trained a handful of women and had fantastic results with all of them.

 

[3J]

Thanks jammy, i thought the 150 carbs kinda sounded high. Im gonna put together a diet for her. I expect a fight but its worth a shot.

BTW: Where does non fat yogurt w/fruit fall? is that a simple carb ok for pwo?

yea u can have that pwo....

remember your going 150 for one day and 50 for two... a carb cycle would be good for your wife bro..

 

[Welter]

yea u can have that pwo....

remember your going 150 for one day and 50 for two... a carb cycle would be good for your wife bro..

Got it, already being met with why so much protein BS but I'm gonna try and hammer it down her throat until she understands. Thing that kills me is she is willing to do the work required (or has been for last month so car) yet she doesn't understand all that hard work is going to waste on her fucking diet.

Like the new name btw

 

[3J]

i dont think 150g is too much for a female for protein... u can drop protien like this.. for every 5g of protien you drop add 2 grams of fat.. that'll roughly equal out..

 

[Cheappinz]

dieting: a lot of work

 

[Cheappinz]

I just read this thread again. You know, if she's not used to a really strict plan, this might be overwhelming.

 

[3J]

I just read this thread again. You know, if she's not used to a really strict plan, this might be overwhelming.

that is very true... there has to be a will to follow the diet.. its not easy.. esp a carb cycle...

but it would do wonders for her..

so would keto.. but i think that'd be even harder for her to follow

 

[Cheappinz]

I've been planning a weekly low carb plan. I've been alone for a while so I've been limiting my meat budget, lol.. when there's a man around I tend to cook better and the carbs go down.
Doesn't everyone like no measuring recipes that are low in carbs? I do.