quote:

Originally posted by cat70:
My wife is 12 weeks out from a bb competition and I thought I'd post our diet thoughts for some feedback here. She is 5'7", 145 lbs, 13% bf on 7 site caliper. Her past diets have tended to be lower carb, probably too early, and no refeeding - which hasn't been very enjoyable for her. We think she's in a better starting point than previously, so we're hoping to not have to get too drastic too early.

I know the math of the 3,500 cals = 1 lb. So if we could get 1 lb fat/week, she'd be ripped with about 7 lbs of fat at contest time (she has 19 lbs of fat now). If we only get 10 off, I think she'll still be looking good. But a goal of 12 seems reasonable.

She started tracking her food in Fitday to get an idea for her baseline. These baseline numbers might be a little low because she did start to clean things up a little, cutting out some snacking since she was tracking it. I wouldn't be surprised if she was closer to 2,000 calories when she wasn't tracking things.

Baseline
Cals – 1,750
P – 164 (37%)
C – 163 (35%)
F – 55 (28%)

We're thinking of starting her at 1,500 cals on training days, 40/40/20, for 3-4 weeks, with 1 refeed/week and 1 off day (no lifting or HIIT) reduced carb:

Cals - 1,500
P – 150 (40%)
C – 150 (40%)
F – 33 (20%)

Refeed
Calories – 1,790
P – 130 (29%)
C – 250 (56%)
F – 30 (15%)

Off day
Calories – 1,297
P – 150 (46%)
C – 100 (31%)
F – 33 (23%)

If this plan works, we'll likely stay with the protein and fat numbers for weeks 5-8 and back the carbs down 25 grams every 2-3 weeks until we get to 4 weeks out (maybe bumping up protein along the way some). Then depending on how things are progressing, keep the carb reduction going the last few weeks as we migrate to more of a 50/20/30 plan.

Any comments or feedback is appreciated.

Thanks