Tasty diet for women

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For example above, calculate the demand and arrange a menu, including training days and without training.
A woman, 20 years old, starting an adventure with diet and strength training. 

55kg weight, 160cm height, bf about 25%, 

Activity University, 5 workouts a week (strength + aerobic 3 × 60-80minutes, aerobic / hiit – 2x) 

Purpose Lowering the bf, improving the aesthetics of the silhouette 

 

CALORIAL REQUIREMENT 

Calculating the caloric demand, I decided to use the following formula 

TDEE = BMR + TEA + TEF + NEAT

To calculate the energy expenditure during training, and after their completion, as well as the thermal effect of food, I decided to choose the average, of the values proposed for this formula. 

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Here are detailed calculations 

BMR = (9.99 x 55) + (6.25 x 160) – (4.92 x 20) – 161 = 1290 

TEA = (3 x 60 x 7) + (3 x 0.04 x 1290) + (2 x 60 x 5) / 7 = 287 

NEAT = 300 

1290 + 287 + 300 = 1877 

TDEE = 1877 + TEF (0.07 x 1877 = 131) = 2008 kcal 

From the calculated demand, I subtract 300 kcal, this will give us about 1700 kcal. 

 

MACROECONOMIC CLEARANCE 

The woman from the example is just starting her adventure with strength training and a well-thought-out diet, so I decided to propose a balanced diet. 

I believe that this type of diet is suitable for a beginner because of the ease of use in everyday life rules of composing meals, and most importantly, the diet is easy to maintain. 

In addition, a balanced diet gives a large margin of macronutrient in case of stagnation or lack of expected effects (often, in the case of stagnation, it is enough to cut some kcal from carbohydrates or modify the diet, going in the direction of “low carb”). 

Taking into account training and non-training days, I decided to change the proportions of carbohydrates and fats, thus maintaining a constant amount of protein and calories each day. 

When calculating the distribution of macronutrients, I have adopted the following rules 

TRAINING DAYS 

PROTEIN 35% of caloric demand -> 595 kcal = 149g 

FAT 35% of caloric demand -> 595 kcal = 66g 

CARBOHYDRATES 30% of calorific demand -> 510 kcal = 127g 

 

NON-TRAINING DAYS 

PROTEIN 35% of caloric demand -> 595 kcal = 149g 

FAT 45% of calorific demand -> 765 kcal = 85g 

CARBOHYDRATES 20% of calorific demand -> 340 kcal = 85g 

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You can read also: Diet for women

 

Posted on: February 20, 2019

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