Hey guys.
I'm helping someone with a diet. I'd just like to ask some questions. I have read all the stickys and I know what I need to do just to make sure I'd like to post how iv done it and see if im on the right track before I go ahead and actually construct the diet.
So the girls weight is 58kg, 13.9% bf, 49% lbw. Activity level is 1.55 because she is moderately active. I'm assuming she is an ectomorph and the only reason I am unsure of this is because she has been eating just less then her TDEE if I listen to her diet. She hasn't got a set diet yet and this will be her first. Her goal is to gain size, lean muscle mass. Iv done everything except put the foods with there quantities together but before I do that I want to make sure what I have done is correct so that I can follow through with it and complete it for her. I'm adding 20% of TDEE.
370+(21.6×49)
=1428 bmr × 1.55
=2214 + 20%
=2214 + 442
=2656 TDEE
now after researching there's alot of ways to breakdown the macros. Ratio wise, body type wise and or workout protein per pound and ratio the rest. After doing as much research as I can I figured doing a ratio 40/40/20 for a female is good but that's way to much protein for her ?
So I did 1.5g per pound LBW
49×2.2×1.5G
=162g / 648 calories from protein
I them wanted to give her a good ratio of fats so I did a moderate ratio of 25% out of her left over calories for energy.
2656 - 648
=2008
25÷100×2008
=502 calories / 56g of fat
the left over 1506 calories will be for protein. Used in 3 meals Breakfast pre and post workout.
1506 cal / 375.5g carbs
376.5 ÷ 3
=125g per meal? is that amount fine for carbs
so everyday Protein = 162g Carbs = 376 Fats = 56g
At the end I came to
Protein per meal is : 27g per meal
Carbs per meal is : 125g per meal
Fats per meal is : 19 per meal.
Before I go and construct this diet I'd just like some Input regarding the 20% increase, is it to much? should I start at 10 or 15%? she trains hard and heavy so I thought 20% would be good for her.
Any advice or suggested changes would be greatly appreciated.
Thanks
