Female Mass Gaining Diet

[Wunderpus]

This is for the fine lady I'm seeing, so, a little help would be GREAT!

She's 5'3", around 108lbs. Looking to add muscle without too much fat. We have the training protocol under control, but I'm a bit lost when it comes to developing a good set of "macros" for her. After that, I can put together a diet. I know how my body responds, but I'm on gear and/or GH so the diet is generally different than if I were natty. Obviously she is natural, hasn't even tried a pre workout before, LOL.

She has a solid foundation and is a gymnast, with a fair bit of muscle mass in her back and legs. Wants to grow legs and glutes primarily, but of course add some muscle elsewhere.

This pic, although originally intended for a sexual purpose, will give you an idea of her starting build.

 

[GearGodess]

Yay Red!

Since we chatted a little about this already. .. my recommendation (given her history and stats) would be one of these:

40% protein / 40% carbs / 20% fats

Or

50% protein / 30% carbs / 20% fats

Curious to see what others have done in this case.

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[Wunderpus]

Yay Red!

Since we chatted a little about this already. .. my recommendation (given her history and stats) would be one of these:

40% protein / 40% carbs / 20% fats

Or

50% protein / 30% carbs / 20% fats

Curious to see what others have done in this case.

Sent from my SM-G900W8 using Tapatalk

... She can't eat a whole lot at once, so I was thinking this for her:

Meal 1 - 3 eggs, 1 piece of wheat toast or oatmeal
Meal 2 - Shake 25g iso whey
Meal 3 -6 oz Lean meat w/ 1/2 sweet potato or 1 cup brown rice & as much salad or veggies as she'd like
Pre workout meal ( 1 hour pre)- Cream of rice with PB and sugar free hersheys, 1 scoop iso whey
Post workout- 25g iso whey with some fruit
1 hour post workout- 6 oz fattier meat (salmon, red meat) with white rice 1 cup or white potatoes w/ veggies or salad
Pre bed- 25g iso whey shake with a tablespoon of PB or other nut butter

P ~200
C ~205
F ~100
2500 Calories total. Is that too much?

 

[GearGodess]

... She can't eat a whole lot at once, so I was thinking this for her:

Meal 1 - 3 eggs, 1 piece of wheat toast or oatmeal
Meal 2 - Shake 25g iso whey
Meal 3 -6 oz Lean meat w/ 1/2 sweet potato or 1 cup brown rice & as much salad or veggies as she'd like
Pre workout meal ( 1 hour pre)- Cream of rice with PB and sugar free hersheys, 1 scoop iso whey
Post workout- 25g iso whey with some fruit
1 hour post workout- 6 oz fattier meat (salmon, red meat) with white rice 1 cup or white potatoes w/ veggies or salad
Pre bed- 25g iso whey shake with a tablespoon of PB or other nut butter

P ~200
C ~205
F ~100
2500 Calories total. Is that too much?

Yes! Definately too much based on what her starting point and old diet was like to this.

Let me give some idea what I'm thinking for comparison...

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[Wunderpus]

Yes! Definately too much based on what her starting point and old diet was like to this.

Let me give some idea what I'm thinking for comparison...

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See,I only know what I need lol

 

[Trapmonster]

I would assume 1.8-2k calories should be a nice bulker? I put my ex on 2.3-2.5k cals in her bulk. She was taking anavar tho so that's why the higher cals worked

 

[GearGodess]

... She can't eat a whole lot at once, so I was thinking this for her:

Meal 1 - 3 eggs, 1 piece of wheat toast or oatmeal
Meal 2 - Shake 25g iso whey
Meal 3 -6 oz Lean meat w/ 1/2 sweet potato or 1 cup brown rice & as much salad or veggies as she'd like
Pre workout meal ( 1 hour pre)- Cream of rice with PB and sugar free hersheys, 1 scoop iso whey
Post workout- 25g iso whey with some fruit
1 hour post workout- 6 oz fattier meat (salmon, red meat) with white rice 1 cup or white potatoes w/ veggies or salad
Pre bed- 25g iso whey shake with a tablespoon of PB or other nut butter

P ~200
C ~205
F ~100
2500 Calories total. Is that too much?

Here is where I would start... reduce her calories down to 2,000 (if she was somewhat managing with the current set up) and break her meals apart to be smaller and more frequent. It tricks us this way.

Meal 1 - 3 eggs, 1 piece of wheat toast or 1/4 (uncooked) cup of oatmeal

Meal 2 - Shake 25g iso whey

Meal 3 - 5oz Lean meat (chicken boob) w/ 1/2 sweet potato or 1/2 (cooked) cup brown rice

Meal 4 - 25g shake with water and as much salad or 1 cup of veggies as she'd like

Meal 5 - Pre workout meal ( 1 hour pre)- 3 (dry) tablespoons of Cream of rice with 1tbs of PB and sugar free hersheys, 1 scoop iso whey

Meal 6 - Post workout- 25g iso whey with some fruit - banana or some berries

Meal 7 - 1 hour post workout- 3oz fattier meat (salmon, red meat or other fish - cod) with white rice 1/2 (cooked) cup or 5oz white potatoes

Meal 8 - 2 oz fattier meat (beef or fish) with 1 cup veggies or salad

Meal 9 - Pre bed- 25g iso whey shake with a tablespoon of PB or other nut butter

I didn't calculate the exact numbers but keeping the macros at 40%protein 40% carbs 20% fats... at about or just over 2,000 cals.... if I'm not mistaken... will have to check exactly once I get home rather than trying to drive, guess and type my reply [emoji14] hehehe oooopsy

Also, by incorporating more shakes, I found it's easier to get the protein and cals in. Plus it doesn't feel as if it's food you chew but just a quick drink. I think that would be easier gor her to adjust to before she goes through more calories increases.

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[Eman]

@Wunderpus - I think for an accurate assessment she needs to move her hand in that picture... Please and thank you.