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Ok, I'm trying to help my wife with this diet. Yes, we've both read the book. Yes, we are somewhat literate! I've reveiewed forum posts and listened to the podcasts too. I just want someone to make sure we are on track here!Overall Goal: NPC Bikini event that is 18 weeks away.Current Weight: 119 - 122 depending on the dayTarget Weight: sub 115Metabolism: SLOWSo, are the following daily macros on track?Protein: 115 Grams 460 caloriesFat: 57.5 Grams 518 caloriesTotal Fat and Protein Calories for a non carb nite day: 978-Fat sources should be animal Fats, coconut oil, MCT oil. Avoid olive oil and plant based oils as much as possible.-Single servings of Greens like spinach, broccoli, asparagus are allowed -Only Count useable carbs from Nuts and Greens-Aim for a carb count of zero but must stay under 30 every dayIs there anything I'm missing? Are there any differences for women that would help us tweak this? Do the calories from the trace carbs effect the overall calorie load for the day? We plan to run Carb Night for a while and move towards more of a customized Carb Backloading plan once she has a feel for what works for her. Any insight would be appreciated. Thanks.
Ok, I'm trying to help my wife with this diet. Yes, we've both read the book. Yes, we are somewhat literate! I've reveiewed forum posts and listened to the podcasts too. I just want someone to make sure we are on track here!That's great y'all are going at this together.Overall Goal: NPC Bikini event that is 18 weeks away.Current Weight: 119 - 122 depending on the dayTarget Weight: sub 115Metabolism: SLOWSo, are the following daily macros on track?Protein: 115 Grams 460 caloriesFat: 57.5 Grams 518 caloriesTotal Fat and Protein Calories for a non carb nite day: 978Is she training at all sir? If so, she can up the Fats a bit if needed extra energy. At least try to get .5-.75g for Fats, and .8-1g for Proteins. At least a good place to start. Don't worry too much about counting calories unless you plan on her drinking cups of oil. Work with the macros and for the CN you can work with certain foods that will give you both best results.-Fat sources should be animal Fats, coconut oil, MCT oil. Avoid olive oil and plant based oils as much as possible.-Single servings of Greens like spinach, broccoli, asparagus are allowed -Only Count useable carbs from Nuts and Greens-Aim for a carb count of zero but must stay under 30 every dayGreat! Just add butter/coconut oil to when you cook eggs! Unless you plan to mix bacon or ground beef to it. Just a tip or option for you both.Is there anything I'm missing? Are there any differences for women that would help us tweak this? Do the calories from the trace carbs effect the overall calorie load for the day? We plan to run Carb Night for a while and move towards more of a customized Carb Backloading plan once she has a feel for what works for her. Any insight would be appreciated. Thanks.
Now for someone going into contest as a female competitor, I wouldn't use CBL till after the meet. Just a suggestion. Two females on the forums are having really great results with CNS. (Shout out) Phxplay and Fairy. At least those two I know attend the forums daily and have pictures to show progress. Best of luck to you both
Thanks Tex. I agreed to do the diet right along side her, but I plan on backloading after my workouts. I've been grabbing my carbs and hiding so she doesn't have to watch!. LOL. Actually, in my 18 years of lifting shes the best workout partner I've had. She's totally dedicated, never complains, and never misses workouts. Yes. She is training hard. No cardio and we aren't doing shockwave, but will probably move towards that once the new version is downloadable. We've been doing 4 day split with high volume weeks and some low volume, heavy weeks. Previously, we both did the Renegade diet which is basically LeanGains IF. It worked really well for me, but didn't have near the results for her. She took it way more serious than I did too. She logged all her calories and macros, but still stalled out. After 6 months of that, we switched things up and she started doing a carb cycling diet call 4 Cycle Carb Solution. She ran with that for about 3 months and really the only part of that diet that she made progress on was the 7 day carb depletion phase. I learned really quick that women metabolize food different, and Kiefer confirms this in the podcasts and covers it to some extent in CBL. I'd really like to get my hands on the female version of CBL, but as I understand it, its going to be a while. Anyway, I thought he said that adding in another carb night randomly can help fat loss once things slow. I'm also aware that since most women (not all) hold onto glycogen and lack the muscle mass of men, they cant go crazy on the carb nights. We'd love to hear some input from the girls on here. Any tips would be very much appreciated. She really doesn't have that much to loose, but it takes a lot effort for her to drop the amount of weight I fluctuate up and down every day!
That's truly awesome. A lot of “cookie-cutter” programs don't take the time or accountability for each gender. As you mentioned, Kiefer does stress that women hold onto glycogen a lot more than men. So she would benefit by doing HIIT PWO. At least 1 minute all out by 2 minutes easy resistance peddle work. You can view more on the DH website, from the Tubecast. A random CN in the middle of the week is the best route to take, a full 6-8 hours I'm not too sure but maybe a cleaner type backload lasting 2-4 hours would be best say on Wednesday for example and then a 6-8 CN of reasonable choices on a weekend day. Phxplay does back-to-back CN and making progress, Fairy does a CN very 4-5 days (I believe) while she climbs a couple times a week. I do hope for the best for you both.
Ok, I'm trying to help my wife with this diet. Yes, we've both read the book. Yes, we are somewhat literate! I've reveiewed forum posts and listened to the podcasts too. I just want someone to make sure we are on track here!Overall Goal: NPC Bikini event that is 18 weeks away.Current Weight: 119 - 122 depending on the dayTarget Weight: sub 115Metabolism: SLOWSo, are the following daily macros on track?Protein: 115 Grams 460 caloriesFat: 57.5 Grams 518 caloriesTotal Fat and Protein Calories for a non carb nite day: 978-Fat sources should be animal Fats, coconut oil, MCT oil. Avoid olive oil and plant based oils as much as possible.-Single servings of Greens like spinach, broccoli, asparagus are allowed -Only Count useable carbs from Nuts and Greens-Aim for a carb count of zero but must stay under 30 every dayIs there anything I'm missing? Are there any differences for women that would help us tweak this? Do the calories from the trace carbs effect the overall calorie load for the day? We plan to run Carb Night for a while and move towards more of a customized Carb Backloading plan once she has a feel for what works for her. Any insight would be appreciated. Thanks.
I haven't read the other posts yet so I'll just respond first...Make sure you keep the total carb count under 10g per meal with no more than 30g total. In other words get as few as possible.I didn't see mention of weight-training. What is she doing? I find the more you train the more you can and should eat. My ULC are around 145g protein and 100g fat. My stats are on my log (links below).Ok so now I've read the posts - if she trains hard like I do she needs to eat more. For me I'm NEVER hungry during ULC portions of the week. Like Tex said I do back-to-back CN's so I'm ULC 5.5 days in a row. If she's hungry she needs to eat more. I'm going to add my personal "file" of tips that I've found helpful from a female perspective.The .5:1 ratio is a starting point. If its too low don't worry about raising it, even all the way up to 1:1. She is so close to her weight goal that dropping a lot of weight is probably not her main goal...so don't eat too little.
Thank you so much! That is exactly what we need!
LOL I feel like I shouldn't post late at night, I go a little crazy!! But hopefully you can gleam a few good things that I've collected over the last 7 months 🙂I have also found two things to be invaluable.1. Take before pictures and measurements - once things start changing you can't go back and get pictures of them, so get a starting point2. Start a log. You guys could have the first joint log LOL....but really, when you ask for advice it's much easier to have something to refer to regarding your/her training and diet.It's great that you two are doing this together, I've yet to convince my husband it's not a fad. But time and results will do that for me 🙂
no. That wasn't too much at all. I really appreciate it. We should have started a log a year ago though! When we started with the 8/16 IF diet I was around 240 and she was around 138 or so. Right now I'm around 208 in the morning and shes right around 119. Juding by pictures and the mirror test I seem to be around 10% right now and she's at 18- 20%. I've been playing with backloading for about 6 months, but no where near a full commitment. I went ahead and bought the book and decided to fully commit since she's wanting to step on stage in May. Neither of us have much extra. Both of us hold it in the belly button area and lower back. Since starting with the carb deplete, the pinch at my belly has started to shrink and I can see her facial features becoming more defined. Correct me if I'm wrong, but she's going to have to come in at around 12 – 14 percent or so to do bikini. That comes out tot 5 -10 lbs of fat to loose. That doesn't sound like much, but she seems to have a tricky metabolism. She works her ass off to loose ounces while I seem to loose fat overnight. Sucks sometimes. Thankfully she's been able to taper off a prescription med. that she was takeing. One of it's side effects was potential weight gain. The NPC event she want's to do is May 18th so she's got plenty of time. We'd just like to get a jump on it so see if this is going to work for her. I've got a competition diet coach that we will likely use as the time gets closer. It's too stressfull for me at times.
no. That wasn't too much at all. I really appreciate it. We should have started a log a year ago though! When we started with the 8/16 IF diet I was around 240 and she was around 138 or so. Right now I'm around 208 in the morning and shes right around 119. Juding by pictures and the mirror test I seem to be around 10% right now and she's at 18- 20%. I've been playing with backloading for about 6 months, but no where near a full commitment. I went ahead and bought the book and decided to fully commit since she's wanting to step on stage in May. Neither of us have much extra. Both of us hold it in the belly button area and lower back. Since starting with the carb deplete, the pinch at my belly has started to shrink and I can see her facial features becoming more defined. Correct me if I'm wrong, but she's going to have to come in at around 12 - 14 percent or so to do bikini. That comes out tot 5 -10 lbs of fat to loose. That doesn't sound like much, but she seems to have a tricky metabolism. She works her ass off to loose ounces while I seem to loose fat overnight. Sucks sometimes. Thankfully she's been able to taper off a prescription med. that she was takeing. One of it's side effects was potential weight gain. The NPC event she want's to do is May 18th so she's got plenty of time. We'd just like to get a jump on it so see if this is going to work for her. I've got a competition diet coach that we will likely use as the time gets closer. It's too stressfull for me at times.
From the stuff that Kiefer talks about regarding competition diet coaches, I'd be pretty darn cautious about their approach. I have absolutely no experience with this, just hearing the metabolic wreckage that can happen according to Kiefer.
yeah, I'm a little concened too. I have the mp3's of all the podcasts on my iphone and listen to them on my way home from work every day. so, I'm with you there. He's a competitive bodybuilder himself and he's very intelligent, but yeah, I'm not sure either. I do know he's a fan of Keto diets with occasional carb refeads for women. He goes by how they look visually, as to how he adjusts things. He is more of a this is what worked in the past for the most people as opposed to a scientific approach kind of guy. Honestly, I'm trying to get her to the point where we won't need him except for maybe two weeks out. 🙂
no. That wasn't too much at all. I really appreciate it. We should have started a log a year ago though! When we started with the 8/16 IF diet I was around 240 and she was around 138 or so. Right now I'm around 208 in the morning and shes right around 119. Juding by pictures and the mirror test I seem to be around 10% right now and she's at 18- 20%. I've been playing with backloading for about 6 months, but no where near a full commitment. I went ahead and bought the book and decided to fully commit since she's wanting to step on stage in May. Neither of us have much extra. Both of us hold it in the belly button area and lower back. Since starting with the carb deplete, the pinch at my belly has started to shrink and I can see her facial features becoming more defined. Correct me if I'm wrong, but she's going to have to come in at around 12 - 14 percent or so to do bikini. That comes out tot 5 -10 lbs of fat to loose. That doesn't sound like much, but she seems to have a tricky metabolism. She works her ass off to loose ounces while I seem to loose fat overnight. Sucks sometimes. Thankfully she's been able to taper off a prescription med. that she was takeing. One of it's side effects was potential weight gain. The NPC event she want's to do is May 18th so she's got plenty of time. We'd just like to get a jump on it so see if this is going to work for her. I've got a competition diet coach that we will likely use as the time gets closer. It's too stressfull for me at times.
I think CN will be perfect for getting her closer to her goal. Is she trying to build muscle or just lean down? She may have to start playing with extra CN or cycling between the two since she's already at a pretty low bodyfat. Did she read the estrogen article on the DH site? If you haven't you should also listen to the Wedding Episode bio jacked and the latest one with Marci.
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