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27/10/2022 4:02 pm
Age 25
Hight 5'3
Weight 58-60kg
so......132lbs?
she should be taking in around 1600 calories day.
300gms of protein=1200calories
30gms of EFA'S= 270CALORIES
the remaining calories should be taken post workout in the form of complex carbs.
the protein should be divided equally into 7 meal a day, so~43gms of protein a meal.
make sure she is getting a junk day once a week, this is very important as it keeps the thyroid fuctioning properly...
good luck to you,
QOD
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