A female bodybuilding diet has little to do with common diets women like to follow today. It focuses mainly on increasing muscle mass and decreasing body fat. If you decided to jump on the bodybuilders’ wagon, you need to design a female bodybuilding diet plan that is right for you.
You don’t always need a professional to help you create a diet and exercise plan. Every woman can do it on her own, as long as she knows the nuances that come with such planning. If you are absolutely sure that you are ready to start, take a look at this useful information that will help you on your way to looking and feeling as amazing as possible.
When you are on your way to lose weight and gain muscle mass, you need to remember that all depends on the calories you consume and burn. If you consume more than you burn, you gain weight and muscles. If you burn more than you consume, then you lose weight and muscles. It’s that easy. If calories seem vague to you, keep in mind that 3,500 calories is equal one pound of fat.
There are several ways that your calories are burned up:
Each processing requires a certain number of calories. This process is called TEF. The TEF of protein is about 20 to 30 percent. This means that 20 to 30 percent of the calories you eat disappear while you are digesting the protein.
Here is a quick rundown of the TEF different micronutrients has:
The right ratio of macronutrients that you consume will help you reach different goals with your diet. When you are after high-carb diet for body building, your micronutrient ratio should be:
If you want to maintain your current condition, you need a moderate-carb diet with the following ration of macronutrients:
A fat loss diet requires a completely different approach to the macronutrients ratio:
When you are working on building your muscle mass, it is important to realize that there is no perfect caloric surplus. In order to get great muscles, you need to gain body fat. There is no ideal ratio of calories that will keep you lean, and give you great muscles simultaneously.
Women bodybuilders who are after growing beautiful muscles do whatever is possible to avoid gaining weight. While proper amounts of proteins just can’t be overlooked, you can use a simple trick by choosing lean proteins sources instead of fat-packed ones.
Once you learn how to deal with your proteins, start worrying about carbohydrates. In order to grow muscles, you will need a high-calorie carb diet. However, knowing where your carbs come from will help you avoid gaining extra weight.
Getting your calories up with just about anything that smells good is not a smart way to go. Make sure that the carbohydrates you devour come from good sources. Only total source control will allow you to gain lean muscle mass while limiting the amount of fat.
When you are choosing your next meal, opt for the following food:
When you are getting ready for a work out, go for low-glycemic carbohydrates, such as:
When your exercises are complete and your muscles need energy to recover, go for high-glycemic carbohydrates, such as:
Fat is a highly concentrated energy source. A bodybuilder’s diet can’t exist without it. Fat contains nine calories per gram as opposed to four grams for protein and carbohydrates. Accordingly, fat will help you gain muscle weight faster. However, when you are choosing the fat to consume, make sure it comes from healthy sources, such as:
Try to avoid saturated fats that are found in buttery, dairy, and animal meats. They boost the risks of heart disease. The American Heart Association recommends limiting your fat intake to a maximum of seven percent of the total calories you consume during the day.
Forget about trans-fats, which you will find in processed snack foods and commercial fried fast foods, because it boosts your bad cholesterol levels.
Women have more body fat than men do. One of the reasons is biological. An average woman’s body content is 25 percent while a man’s is 15 percent. Women need less calories per pound of body weight than men do.
Women usually spend plenty of time cooking and can’t avoid eating more food. Birth control pills can cause some women to produce more fat. This is because the female hormone, estrogen, causes increased fat deposition. A woman can’t get muscle mass just by exercising, she needs a good diet plan.
Different types of bodybuilding diets are good for the off season; however, when you are getting ready for a contest, you need to shed the extra fat and do it quick. Special female figure competition diets are designed to help you get rid of the fat while keeping the muscles you worked so hard to gain.
The best way to go about such diet is to start 20 weeks before the competition. Some women prefer to start 12 weeks prior, but this is a more stressful approach. The earlier you start setting up your competition diet, the better results you will get without stressing out your body.
While getting ready for the contest, consider boosting your energy by keeping your body younger and stronger than before. There are natural remedies that can help you do just that, such as:
It’s in our nature to want the forbidden fruit. When a female body builder is on a diet, she is constantly under pressure. Her body wants something forbidden, and often it’s extremely unhealthy. It’s impossible to stick to a diet 100 percent of the time. Sometimes we have to give ourselves a little break. Just remember that this break needs special planning on our part.
Avoid stressful situations: Some people binge on food when they stress. Try to avoid stressful situations while you are on a diet or always carry something healthy with you to munch on during the stressful periods.
When you are after muscle and not weight loss, you need to consume more calories than you burn. If you want to maintain your weight, you need to take in about 2,000 to 2,400 calories a day. But if you are bulking, go for about 2,300 to 2,700 calories. You need to gain about half a pound each week.
If you are gaining less, then add about 100 to 200 calories a day. If you are gaining more, cut back down to the maintenance ratio. In order to go through bulking fast and easy, use the following quick tips:
Our bodies can’t produce water or store it for a long time. That’s why we need constant water intake. This is especially true for women’s bodybuilding plans. When you train a lot, your body loses water. Keeping the levels adequate will help you grow muscles without gaining too much weight.
Every female bodybuilder should try to drink eight glasses of water every day. In order to calculate your ideal water intake in ounces, multiply your weight in pounds by 0.55. This means if you weigh 160 pounds, you need 88 ounces of water daily, but these numbers are true for your off days. When you are going through heavy training, you need more hydration.
Make sure to drink water before, during, and after training. Don’t allow yourself to become thirsty. If you are thirsty, then your body is already dehydrated. Make it a habit to drink water regularly. Don’t stop drinking when you are satisfied, since it means that you only got half the fluids your body needs. Continue drinking to get enough.
If you want to burn calories while drinking, buy ice-cold water. Your body will have to expend some calories to warm it up to your body temperature.
When you are working on your bodybuilding diet, you need to closely control the quality of the food you consume. Fresh and wholesome foods are your best bet. Pre-packaged and processed meals are packed with preservatives, including saturated fats. Most of the are high in sugars.
If you are on the go, opt for buying fruits and yogurt, or look for lean turkey breast sandwiches. Forget about hamburgers, and try to avoid frozen dinners. If you must have a burger, go for leaner meats, like turkey, chicken or even bison burgers.
You can’t control the quality of food outside your home, since you never know how fresh the ingredients are. That’s why your best bet would be to pack the meals you make at home, and take them with you.
While plenty of different workouts are designed to help a female bodybuilder win a bodybuilding contest, regular body-curving workouts are often overlooked. While you’re managing your diet to grow large muscles, don’t forget that a female bodybuilder should also look beautiful. Here are some exercises that need to be part of all female bodybuilding workouts:
If you want to keep your body from using the muscle tissue for energy, you need to take in a certain amount of protein just before going to bed. 20 to 50 grams of protein consumed before going to sleep will give your body all the nutrients it requires for muscle repair and building. You can buy a casein protein shake, or enjoy some cottage cheese.
Even if you are on a fat loss diet, do everything possible to avoid getting too hungry. When you are just starting to feel hungry, your body is giving you signals that it needs extra energy. If you don’t immediately satisfy the need for calories, your body will tap into your muscles stores to get them.
If you are trying to lose body fat, stock up on basic bodybuilding foods that are high in protein and complex carbs. If you are gaining mass, you have more room for maneuver. Just remember to fulfill your protein requirements.
When you are scheduling your meals and workouts, keep in mind that you will need to leave about a two-hour window before each training. You need to avoid having to many carbs in your body while working out, since it won’t allow you to burn as much fat as you wish. This means you need to eat a meal not less than two hours before going to the gym.
You will also need to consume plenty of carbs and proteins in the two-hour window after your training. This is the time that your body can synthesize the most protein for muscle growth and store energy for future workouts.
Setting up a proper female bodybuilding diet will help you build the biggest muscles, while saying lean and beautiful. Combined with appropriate exercises, you will get ready for any contest or a competition in the shortest amount of time. Good planning is the key to reaching the perfect results.