Determine your macro nutrients (protein, carbs, fats) for each day? Just trying to learn more about the better species so I can assist the ladies in their nutritional and fitness goals. I usually go by my weight. For instance:
Training days Off-Season Protein - 1.5-2 Grams/lb of body weight Carbs - 1-1.5 Grams/lb of body weight Fats - Add 7-14 EFA's to meals w/o carbs
Non Training Days Off-Season Protein - 2 Grams Carbs - .75-1 Gram Fats - 7-14 EFAs to meals w/o carbs
In season I usually start with: Training Days 1.5 Protein 3/4 Carbs 28 Fat
Well my off season calories are around 1800(maintenance) so my macros look something like this: 2g protein per kg BW(120g) 4g carb per kg(240g) 40g fat
When I mass build my optimal level is around 300g carb,160g protein and 40g fat(around 2200 cals)-that is consistent every day regardless of whether I'm training or not.I base it on how my body FEELS rather than strict numbers.....
When I'm cutting I drop back to the 1800 to start with then gradually cut back the carbs to less than 200 and the fat to about 30g,maintaing the protein.if I drop the carbs too fa I lose muscle and get depressed(family history) so I have to be really careful.
With my PT clients I usually base their diets around the same principles as I would for a guy: how easily they gain/lose muscle and fat,any medications they may be taking that could interfere with the goals and past exercise and eating history. You also need to make sure that any female you help out doesn't have a history of eating disorders/binge eating or any such problems-if they do then they should be under a licensed nutritionist not a PT.