She slowly shifted from 20g of carbs per day to eating over 200g per day, thats a 10 fold increase!! Fat is quite often overlooked in regards to female bodybuilding, but it’s still very important to make sure that you get enough dietary fat. The job of the personal trainer is to explain the subtle yet important differences between the categories. Starting at about four weeks from competition day, step up protein intake by 40% so as to preserve hard-earned muscle. Daily bodybuilding diet plan for women. Send Text Message Print. The most extreme muscle development with as much muscular striation as possible. You can learn more about Carb Cycling & Carb Timing in this post: https://www.rudymawer.com/blog/carb-cycling-1o1. The sad reality these days is that a huge number of women base their diets around losing weight rather than actually being as healthy as they could possibly be. For example, when designing the 90 Day Bikini Transformation Challenge every alteration I made to the diet or training had a knock on effect. Cook your food in bulk. Rather than just randomly dropping calories by 500 or using an online calculator, try and establish an accurate figure for your body, training and lifestyle. Psychologically, it helps to know such days are built into a meal plan! Foods that had previously been eliminated from the diet make a welcome return: peanut butter, rice cakes, honey and dried fruits. This diet plan includes three phases which will help you drop body fat without losing muscle mass. Driven by sales and false adverts based on no research, these days, literally every supplement on the market will apparently “transform your life”…. I considered a TON of variables (and you should too!) Dash seasonings). As far as carbohydrate cycling, many options exist. More. Thin-framed athletes with a fast metabolism, often referred to as hard-gainers, may choose to add more carbs to the diet. This is why our body is so good at metabolic adaptation. November: The Perfect Month to Help Clients. This dictates that daily carbohydrate intake will be higher on some days and very restricted on others. These products should not be used by anyone 18 years of age or younger. This is your most valuable key for body transformations. A great example is a current client I’m working with, who’s lost over 100 LBs (yes that’s 100 LBs, it’s not a typo). Hard work and true grit are certainly required in the gym; however, dedication in the kitchen might just make all the difference between a 3rdplace ribbon and a 1stplace trophy. For this reason, long periods of very low fat intake is not recommended, especially for Female Physique optimization or health. Conversely, weight loss accompanied by a reduction in muscle mass and strength signals the need for a slight calorie increase. Instead, it’s going to give you WAY more long-term value. In other words, randomly setting calories is like picking a random number between 1500 and 4000! Diet is extra important for bodybuilders because their bodies are going to require more than the average person’s body will require. Carbohydrates are an athletes tool that can be used extremely successfully, if you know how. I rarely have clients on the same calories for more than 2-4 weeks! Rudy has spent years developing his knowledge and experience to offer an elite level service that few other professionals can compete with. Well, you must consider the factors below…. This means it adjusts it’s energy output to meet your calorie intake. Best of all, because you’ve made it to the end of this blog post and are obviously serious about your physique, I’m going to give you my best one-time offer on the 90 Day Bikini Transformation Plan. These are very basic outlines and you can tailor them to your own preference. As you should see from the photos and information I’ve discussed, attention to every detail is KEY! By maintaining training intensity and volume, she retains more muscle mass during contest prep. Centuries ago, weight loss, low calories and an energy deficit was a sign of starvation, illness and eventually death! This will help to provide the ideal amount of energy while giving enough protein for them to actually put on pounds. At four weeks out from a competition, start your client on a quest to cease all condiments and seasonings, except for those that are salt-free (such as fresh/dried herbs or Mrs. Such a cycle, only designed to be undertaken for a short time period, can be an effective means of staving off a fat-loss plateau. In the week before the show, you’ll vary the amount of carbs, sodium, and fluids to help your muscles get that ultra-cut, superlean look … Although I wish I could, sadly, I can’t keep give a definitive one-size-fits-all recommendation for carbs. If you use equal-sized containers, you can weigh out portions of food after counting their calories so you can keep track of your intake. Save FB Tweet. At 12 weeks out you should begin counting calories and starting to eliminate the junk foods from your diet. Use all of our products in conjunction with a well balanced diet and an intense bodybuilding or exercise program. https://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/12-weeks-competition-body-diet-plan When a female client embarks upon a journey toward the competitive stage, the first step is to decide on which division she favors. Please read the terms and conditions in full before purchasing. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Below are some vital factors that you must consider and optimize everyday. Refeeds may work as well, however, they may also kick you out of Ketosis unless you know how to implement them (which is an article in its self). Now, we have even greater success on a HIGH carb diet! According to the Ultimate Bodybuilding Guide, a serious weightlifter can expect to lose one pound of muscle for every three pounds of body fat. Structured mandatory poses to highlight V-taper. These variables include: When working with my personal clients they also record various factors, monitoring intensity, energy, tiredness, gym performance, soreness, sleep, hours they wake, blood sugar levels etc, feeding back to me on a daily, weekly and bi-weekly basis. Calories also need to be attended to – but instead of making sure that you’re eating under a certain amount of calories, females on a bodybuilding plan will want to ensure that they’re eating more than a set minimum number of calories. In fact, you could replace foods in the previous meal plan with much healthier vegan options for a similar, if not cheaper price and have an equal – if not higher – amount of protein. After every four weeks and at the beginning of every phase, you’ll be dropping the number of calories in your diet. Veggies are low in calories – assuming you don’t eat them with high-calorie dips. For this reason, calorie cycling and nutrient cycling is absolutely key! As with everything else, protein may need adjusting. The purpose of a refeed, or a structure plan to increase carbs and decrease dietary fat, is to boost the actions of the hormone leptin, which is incredibly effective in burning fat. To get a rough estimate, work out your protein intake and the minimum fat intake (details below) and then play with the fat and carb intake to find what’s best. An honest assessment of preference, lifestyle, and dedication to precise nutrition must be a primary focus. All programs are downloadable products only, provided in PDF. This means that fat (from healthy sources such as avocados and olive oil) can be a great way to quickly boost up your calorie count while making sure that your body functions at its optimal level. An average person needs to tailor their diet to ensure that they get the proper vitamins, minerals, and other nutrients that they need to live healthily. Nut butters like peanut butter can also add a wallop of protein to your morning oatmeal. As nice as this would be, it’s simply not the case. Dieting at a slower rate will allow a competitor to consume a greater number of calories during contest prep. This is why I compiled 7 years knowledge and experience with 500 + clients, including Hollywood Celebrities, Gold Medalists, Pro Bikini Athletes and World Record Holders into the 90 Day Bikini Transformation Plan. In addition to this, carbs supply calories to your body – meaning that they’re a great way to help meet your calorie intake once you’ve decided on a bodybuilding diet plan for women that provides you with enough protein. Eat a lot of vegetables. For this to happen, you’re going to need an abundance of protein – especially if you’re working out your whole body. The Ultimate Guide to a Bodybuilding Diet for Women, Importance of diet in female bodybuilding, Why you should count calories and how to do it, Bulking and cutting diet for women bodybuilders, What can a woman eat on a vegan bodybuilding diet, How to Start Bodybuilding for Females – Guide for Beginners, Female Bodybuilding – Muscle Growth Tips for Female Bodybuilders. When the elite of the elite need rapid results, they come to Rudy. https://www.bodybuilding.com/fun/becca8.htm Pay attention to details and find what works for you! Don’t worry, I’m not going to leave it without any examples. Mitchell also recommends cutting down on starchy carbs and eating more eggs and red meat, saving the majority of carbs for immediate post-workout. Rudy is an Elite Sports Nutritionist & Trainer working with Hollywood Celebrities, Elite Athletes, NBA players, WWE, Gold Medalists, World Record Holders, Models, Bikini / Fitness Competitors and Pro Bodybuilders. Known as macros, things like protein, carbs, and fats should be consumed in particular amounts to ensure the maximum benefit. Increase your protein intake, trying to eat a gram of protein per pound of weight, Increase your caloric intake so you consume more calories than you burn, Consume generous amounts of carbs, fats, and proteins. Bodybuilding diet plans for women are best tailored for the ladies, and they can provide the best benefis.. We also offer free worldwide delivery to over 100 countries. How it works: This nutrition program is designed to help you drop fat without losing muscle. (Related: Learn more about Female Specific Nutrition in this ultimate blog post: https://www.rudymawer.com/blog/female-specific-diet). Here’s some considerations to get started: As a rule of thumb, if you have large amounts of muscle mass, weight train everyday with high volume (e.g. If you are already lean and want to optimize muscle gain and fat loss, this is unlikely to be the BEST approach. Oily food is easier to digest for some people and it’s always high in calories. As is always the case, you and your client must lean on her knowledge of her own unique body to decide how often such a caloric and carbohydrate surge can work in her favor without stalling fat loss. This facilitates the body’s ability to efficiently shed subcutaneous water while ensuring this occurs neither too rapidly nor unsustainably, either of which could result in ruining an athlete’s peak on contest day. There are many vegan foods – aside from the holy grail of tofu – that are rich in protein: Tofu, the obvious choice for bulkers. Taylor Chapman shares her strict bikini competition diet and weekly workout plan that get her body ready to rock a tiny swimsuit on stage By Jenny Sugar for POPSUGAR Fitness July 29, 2015 Advertisement.