Female bodybuilding meal plan – Your Way To a perfectly toned and leaner frame is the desire of every woman out there.
Obviously, you would want to get your body competition ready.
Well, if this is in your head female bodybuilding meal plan is going to work for you.
In fact, diet plays the most crucial role in what you are going to look like. hence, when it comes to looking fit and a better diet plan is what really works.
Here have shared a 12-week female bodybuilding meal plan. Give it a try, to get the best shape of your life.
Female Bodybuilding Meal Plan: How It Works?
Female Bodybuilding Diet Plan Sample is designed to drop fat without shredding your muscles.
In fact, in this phase, you would have three meals and three snacks a day.
After every four weeks, the calories will reduce in your diet without eliminating protein.
In the week prior to the show, you have to alter the number of carbs, sodium, and fluids. This to aid your muscle receive ultra-cut and super lean figures.
PHASE 1: WEEKS 1-4
Adhere to the meal plan outlined here with food swaps.
Plus, try to drink at least one gallon (16 cups) of water daily. Also, limit the about of sodium for proper body fluids regulation. Don’t be afraid to have use low-calorie condiments such as hot sauce and mustard.
BREAKFAST
- ⅓ cup (uncooked) instant oatmeal
- 4 egg whites
- 10 almonds
Totals: 240 calories, 22g carbs, 20g protein, 8g fat
MID-MORNING SNACK
- 3 oz sweet potato, baked or boiled, without skin
- 4 oz skinless, boneless chicken breast
- ½ oz English walnuts shelled
Totals: 258 calories, 17g carbs, 26g protein, 11g fat
LUNCH
- ½ cup long-grain brown rice
- 4 oz skinless, boneless chicken breast
- 1 cup chopped broccoli, steamed or boiled
Totals: 263 calories, 34g carbs, 29g protein, 3g fat
MIDDAY SNACK
- ½ large (8″) banana
- 1 scoop whey protein isolate
- 1 tbsp natural peanut butter
Totals: 271 calories, 19g carbs, 29g protein, 9g fat
DINNER
- 1 white corn tortilla
- 5 oz cod
- 1 cup sliced zucchini, boiled
Salad with dinner
- 10 almonds, crushed
- 2 cups mixed greens
- ¼ cup red onion
- ¼ cup cherry tomatoes, sliced
- 2 tbsp balsamic vinegar
Totals: 328 calories, 32g carbs, 32g protein, 9g fat
EVENING SMOOTHIE
- 1½ scoops whey protein isolate
Totals: 158 calories, 0g carbs, 38g protein, 1g fat
Daily Totals: 1,518 calories, 124g carbs, 174g protein, 40g fat
PHASE 2: WEEKS 5-8
In this phase, you have cut down on your calories to shred fat faster.
However, protein intake will remain steady. Eventually, this ensures your metabolism remains at peak while you aren’t losing your muscle tissue along with the fat.
Most importantly, you need to keep up with the same fluid intake i.e. one gallon of water daily.
BREAKFAST
- 2 oz 99% fat-free ground turkey breast
- 3 egg whites
- ⅓ cup (uncooked) instant oatmeal
Totals: 214 calories, 19g carbs, 29g protein, 3g fat
MID-MORNING SNACK
- ⅓ cup long-grain brown rice
- 4 oz skinless, boneless chicken breast
Totals: 172 calories, 15g carbs, 25g protein, 2g fat
LUNCH
- 1 cup black-eyed peas, boiled
- 4 oz skinless, boneless chicken breast
- 1 cup chopped broccoli, steamed
Totals: 355 calories, 47g carbs, 40g protein, 3g fat
MIDDAY SNACK
- 2 white corn tortillas
- 4 oz 99% fat-free ground turkey breast
- 1 oz avocado
Totals: 257 calories, 20g carbs, 31g protein, 6g fat
DINNER
- 1½ oz avocado
- 4 oz cod
Salad
- 2 tbsp balsamic vinegar
- ½ tbsp extra-virgin olive oil
- ¼ cup tomato
- 2 cups mixed greens
- ¼ cup onion
Totals: 290 calories, 17g carbs, 23g protein, 14g fat
EVENING SMOOTHIE
- 1 tbsp organic flaxseeds
- 1 scoop whey protein isolate
Totals: 160 calories, 3g carbs, 27g protein, 5g fat
Daily Totals: 1,448 calories, 121g carbs, 175g protein, 33g fat
PHASE 3: WEEKS 9-12
In this phase, your carbs and protein consumption will further decrease. It reduces your daily calorie intake and helps further to shred off your fat storage.
Healthy fat consumption remains the same, to keep you fuller and to fuel up your muscle mass.
In this period too, you have to keep up intaking plenty of water while staying well-hydrated.
BREAKFAST
- ⅓ cup (uncooked) instant oatmeal
- 5 egg whites
Totals: 188 calories, 20g carbs, 22g protein, 2g fat
MID-MORNING SNACK
- 1 cup raw green beans
- 4 oz skinless, boneless chicken breast
- 10 almonds
Totals: 200 calories, 10g carbs, 27g protein, 8g fat
LUNCH
- ⅓ cup long-grain brown rice
- 4 oz skinless, boneless chicken breast
Salad with lunch
- ¼ cup tomato
- 2 cups mixed greens
- 1 tbsp balsamic vinegar
- ¼ cup onion
Totals: 227 calories, 26g carbs, 26g protein, 2g fat
MIDDAY SNACK
- 3 oz sweet potato, baked or boiled, without skin
- 4 oz skinless, boneless chicken breast
- ½ oz English walnuts shelled
Totals: 258 calories, 17g carbs, 26g protein, 11g fat
DINNER
- 1 oz avocado
- 4 oz skinless, boneless turkey breast
- 10 almonds
Salad with dinner
- ¼ cup cherry tomatoes, sliced
- 2 cups mixed greens
- ¼ cup yellow onion
- 2 tbsp balsamic vinegar
Female BodyBuilding Meal Plan: Weight Training Program
Besides trying Shredding Diet Meal Plan Female, you need workout in order to receive real results.
Such training programs help to develop your strength, muscle size, and conditioning altogether.
Here’s what’s the general workout profile you should keep up with.
#1: Warm-Up
Each of your training sessions should include a warm-up round.
Well, warm-up helps to stimulate your muscle and prepare your central nervous system for physical activity. Meanwhile, it also ascends your blood flow to your muscle size.
Also, it’s best to start with foam rolling before beginning each workout. For leg exercise, roll the hamstrings, quads, piriformis, IT band, and calves. For upper-body exercises, roll the chest, shoulder, biceps, and triceps.
#2: Activation Movement For Speed And Mobility
Do this movement for 20 reps.
Well, you don’t require to do all the 20 reps in just a single set. Select a single set and a rep scheme allowing to perform all 20 reps without letting you exhausted.
#3: Prime Movement For Muscle Strength
Each exercise involves a prime and compound movement. In fact, you have to perform these compound movements in 5 sets of 5 reps.
Make sure to challenge yourself with weights. Undoubtedly, the prime movement must be heavier than the assistance movement. Take rest for 1-2 minutes between two sets.
#4: Assistance Work For Muscle Shape
These workouts would support adding shape to your musculature. Do them for 8-12 reps. Now, rest on all assistance movements should be shorter, but not too short that you lessen the weight.
#5. Conditioning For Cardiovascular Health And Fat Loss
Cardio comes in different ways for everyone.
Every day, training weight is a must along with 20 minutes of high-intensity intervals.
Again you have to select an interval scheme, that’s challenging but not impossible.
30 seconds of workout, trailed by 1 minute of recovery is generally a good place, to begin with.
Once per week, perform low-intensity cardio for 30-45 minutes. On these days, go for your favorite cardio machine to shred off some extra flabs.
This was a brief Female Bodybuilding Workout Plan For Beginners’ details. Along with it, you also need to adhere to Meal Plan For Weight Loss And Muscle Gain Female.
Body Type And Nutrition— Correlation
Interestingly, the calories you receive from proteins, carbs, and fats are crucial to your figure and body composition.
Typically, the macronutrient arrangement split is 40 percent carbs, 30 percent protein, and 30 percent fat. However, this ration doesn’t work for everyone.
Now, for a more précised and tailored macronutrient ratio, it’s better to rely entirely on your body type.
In fact, it’s more than just physique. It delivers critical information on how your physique reacts to all macronutrients.
So, the body types are primarily classified into three groups:
Ectomorph
- Generally, this body type people are leaner with smaller limbs and bone structures. They have a greater metabolism. Also, they can tolerate higher amounts of carbs.
- They appear like long-distance runners
- Suggested macronutrients ratio: 50% carbs, , 20% fat, 30% protein
Mesomorph
- These tend to have a mix up best of both body type. They off a balanced ability to gain muscle and remain leaner comparatively easily. In fact, they have medium-sized bone structure and appear athletic
- In short, they appear like: gymnasts & bodybuilders.
- Suggested macronutrients ratio: 40% carbohydrates, 30% fat, 30% protein
Endomorph
- Endomorphs body type people are larger and more powerful. They have larger bone structures for excessive strength. Because of their size, they are better on low carbs and higher fat intake.
- They appear like: powerlifters
- Suggested macronutrients ratio: 35% protein, 25% carbohydrates, 40% fat
However, people rarely fit perfectly in these categories. Usually, they display mixed characteristics.
Female Bodybuilding Meal Plan: Portion Control Is Must
Eating until you feel full, isn’t the way to bulk and a go bigger. In fact, the best way to achieve the result is by determining your portion sizes.
Instead, we suggest you use the most he most convenient and modified measurement tool at your disposal: your hands
- Use your palm to decide your protein consumption
- Prefer using your balled fist to decide your veggies
- Use your cupped hand to decide your carbohydrates
- Prefer using your thumb to decide your fat
Considering, you have approx. 4 meals a day, hence, here’s a suggested portion at each meal.
For Ectomorphs
- 1 palm of protein
- 2 cupped hands of carbs
- 1/2 thumb of fat
- 1 balled fist of veggies
For Mesomorphs
- 1 palm of protein
- a cupped hand of carbs
- 1 thumb of fat
- a balled fist of vegetables
For Endomorphs
- 1 palm of protein
- 1/2 cupped hand of carbs
- 2 thumbs of fat
- 1 balled fist of vegetables
Well, this is a typical general guideline because your hands are accurate proportion to your body size.
Wrapping up!
Bulking up while going leaner is the best way to get results.
Using a female bodybuilding meal plan is a reliable and verified way to get real results.
The key is to keep more protein in your meal. Obviously, this would help you shred off fat faster and quicker while preserving lean muscle.
Moreover, we often misunderstood bodybuilding to be the same for everyone.
However, this works differently from individual to individual depending on your body size. That’s what we have shared here to help you out with.
Hope this blog was fun reading and information. What’s your opinion about the blog? Tell us in the comment section