Bodybuilding Diet Plan For Women

3

Bodybuilding diet plan for women that is of high quality and results oriented is the winning equation. Research has shown that with 30 percent of Americans suffering from obesity in America and a very high percentage of people being overweight around the globe, it is about time that a wider bodybuilding diet plan for women should be looked into.

Get Shredded With a Muscle Building Diet for Women

muscle building diet for women
ADVERTISEMENT

With a muscle-building diet for women, you can get the tight, toned body you’ve always wanted. And muscle building isn’t just for men or athletes!

Now more than ever, women are jumping on the bandwagon of building lean muscle to accelerate weight loss, improve body composition, and achieve the figures they desire.

Women benefit from muscle-building diets and drinking protein shakes just like men.

Regular resistance training and eating a well-balanced, protein-rich diet helps:

  • Improve body composition
  • Create aesthetically pleasing body contours
  • Increase metabolism
  • Decrease body fat
  • Reduce waist circumference
  • Make you look years younger

Even if you don’t drop weight right away when following a muscle-building diet for women, you’ll notice improvements in body shape and reductions in fat.

Because muscle burns more calories than fat, even when you’re resting, building muscle boosts metabolism to enhance weight loss over time.

Keep reading and get started with your muscle-building diet for women today!

The Basics of a Muscle Building Diet for Women

There are numerous dietary components to consider when muscle building and fat loss are your goals.

Determine Muscle Building Calorie Needs

Weight maintenance calorie needs for moderately active and active women, based on the Dietary Guidelines for Americans include:

  • Ages 19-25: 2,200-2,400 calories
  • Ages 26-30: 2,000-2,400 calories
  • Ages 31-50: 2,000-2,200 calories
  • Ages 51-60: 1,800-2,200 calories
  • Ages 61 and up: 1,800-2,000 calories

If muscle-building plus weight loss is your goal, aim to consume 1,200-1,800 calories daily, depending on how active you are and your starting body weight.

Fill Your Plate Properly

When dieting for muscle building and fat loss, use the following healthy eating guidelines to fill your plate:

  • Half full of vegetables
  • One-fourth full of protein foods
  • One-fourth full of starches

Don’t forget to consume about 2-3 servings of dairy foods or calcium-rich equivalents daily, fruits, and healthy fats at each meal to round out nutritious menus.

Know Muscle Building Protein Requirements

When you work out regularly, especially if you’re training for muscle building, your protein needs are higher than people who are sedentary.

Today’s Dietitian recommends consuming about 1.4-2.0 grams of protein per kilogram of your body weight daily, which equates to 0.6-1 gram of protein per pound of your ideal weight each day.

For example, if your goal weight is 130 pounds you’d need about 78-130 grams of protein daily to build or maintain lean mass and burn fat.

Examples of protein-rich foods and corresponding protein content (provided by the Academy of Nutrition and Dietetics) is as follows:

  • 3 ounces of lean ground beef: 22 grams
  • 3 ounces of skinless chicken: 26 grams
  • 3 ounces of grilled salmon: 21 grams
  • 1 cup of plain low-fat yogurt: 12 grams
  • 1 cup of low-fat cottage cheese: 28 grams
  • 1 scoop of protein powder: 25 gram
  • 1/2 cup of cooked lentils: 9 grams
  • 3 ounces of tofu: 9 grams
  • 1 cup of low-fat milk: 8 grams
  • 1/2 cup of cooked quinoa: 4 grams
  • 1/2 cup of cooked black beans: 7 grams
  • 2 tablespoons of peanut butter: 8 grams
  • 2 large eggs: 12 grams

Choose a variety of proteins to meet your daily needs for muscle building and fat loss.

Sample Muscle Building Diet for Women

When choosing a muscle-building diet plan for women, it’s helpful to have a sample menu in place to guide you through the process. An example includes:

Breakfast

  • Whole-grain Ezekiel toast topped with nut butter and bananas
  • Low-fat cottage cheese
  • Coffee or tea

Snack

  • Veggie sticks
  • Hummus

Lunch

  • Whole grain pasta topped with olive oil pesto sauce
  • Grilled chicken
  • Veggies

Snack

  • A whey protein shake made with protein powder, plant milk, and fruit or nut butter

Dinner

  • A taco salad made with lean ground turkey, taco seasonings, lettuce, tomatoes, black beans, avocados, and salsa

Snack

  • Greek yogurt topped with raspberries and walnuts

Find out what and when to eat before a workout to maximize your fat loss and muscle gain.

THE 12-WEEK BIKINI COMPETITION DIET

Achieve peak performance and look your best with this detailed nutrition plan

ADVERTISEMENT

If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight, you’re guaranteed to get into the very best shape of your life.

THE DIET PLAN

How it works: This nutrition program is designed to help you drop fat without losing muscle. In each phase, you’ll have three daily meals and three snacks. After every four weeks, you’ll reduce the number of calories in your diet, without sacrificing protein. 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 just in time for your moment in the spotlight.

PHASE 1: WEEKS 1-4

Follow the meal plan outlined here, which also includes a Food Swaps guide below. In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot sauce.

BREAKFAST

  • 4 egg whites
  • ⅓ cup (uncooked) instant oatmeal
  • 10 almonds

Totals: 240 calories, 20g protein, 22g carbs, 8g fat

MID-MORNING SNACK

  • 4 oz skinless, boneless chicken breast
  • 3 oz sweet potato, boiled or baked, without skin
  • ½ oz English walnuts, shelled

Totals: 258 calories, 26g protein, 17g carbs, 11g fat

LUNCH

  • 4 oz skinless, boneless chicken breast
  • ½ cup long-grain brown rice
  • 1 cup chopped broccoli, boiled or steamed

Totals: 263 calories, 29g protein, 34g carbs, 3g fat

MIDDAY SNACK

  • 1 scoop whey protein isolate
  • ½ large (8″) banana
  • 1 tbsp natural peanut butter

Totals: 271 calories, 29g protein, 19g carbs, 9g fat

DINNER

  • 5 oz cod
  • 1 white corn tortilla
  • 1 cup sliced zucchini, boiled

Salad with dinner

  • 2 cups mixed greens
  • 10 almonds, crushed
  • ¼ cup cherry tomatoes, quartered
  • ¼ cup red onion
  • 2 tbsp balsamic vinegar

Totals: 328 calories, 32g protein, 32g carbs, 9g fat

EVENING SMOOTHIE

  • 1½ scoops whey protein isolate

Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily Totals: 1,518 calories, 174g protein, 124g carbs, 40g fat

ADVERTISEMENT

PHASE 2: WEEKS 5-8

In this phase, you’ll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your metabolism remains high and you’re not losing muscle tissue along with the fat. Feel free to keep referring to the Food Swaps list on page one. And keep up your fluid intake, drinking at least one gallon of water per day.

BREAKFAST

  • 3 egg whites
  • 2 oz 99% fat-free ground turkey breast
  • ⅓ cup (uncooked) instant oatmeal

Totals: 214 calories, 29g protein, 19g carbs, 3g fat

MID-MORNING SNACK

  • 4 oz skinless, boneless chicken breast
  • ⅓ cup long-grain brown rice

Totals: 172 calories, 25g protein, 15g carbs, 2g fat

LUNCH

  • 4 oz skinless, boneless chicken breast
  • 1 cup black-eyed peas, boiled
  • 1 cup chopped broccoli, steamed

Totals: 355 calories, 40g protein, 47g carbs, 3g fat

MIDDAY SNACK

  • 4 oz 99% fat-free ground turkey breast
  • 2 white corn tortillas
  • 1 oz avocado

Totals: 257 calories, 31g protein, 20g carbs, 6g fat

DINNER

  • 4 oz cod
  • 1½ oz avocado

Salad

  • ½ tbsp extra-virgin olive oil
  • 2 tbsp balsamic vinegar
  • 2 cups mixed greens
  • ¼ cup tomato
  • ¼ cup onion

Totals: 290 calories, 23g protein, 17g carbs, 14g fat

EVENING SMOOTHIE

  • 1 scoop whey protein isolate
  • 1 tbsp organic flaxseeds

Totals: 160 calories, 27g protein, 3g carbs, 5g fat

DAILY TOTALS:

1,448 calories, 175g protein, 121g carbs, 33g fat

Shutterstock
ADVERTISEMENT

PHASE 3: WEEKS 9-12

Your carb and protein intake drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) Keep drinking plenty of water so you stay well-hydrated. And don’t forget to swap out for your favorite foods!

BREAKFAST

  • 5 egg whites
  • ⅓ cup (uncooked) instant oatmeal

Totals: 188 calories, 22g protein, 20g carbs, 2g fat

MID-MORNING SNACK

  • 4 oz skinless, boneless chicken breast
  • 1 cup raw green beans
  • 10 almonds

Totals: 200 calories, 27g protein, 10g carbs, 8g fat

LUNCH

  • 4 oz skinless, boneless chicken breast
  • ⅓ cup long-grain brown rice

Salad with lunch

  • 2 cups mixed greens
  • ¼ cup tomato
  • ¼ cup onion
  • 1 tbsp balsamic vinegar

Totals: 227 calories, 26g protein, 26g carbs, 2g fat

MIDDAY SNACK

  • 4 oz skinless, boneless chicken breast
  • 3 oz sweet potato, boiled or baked, without skin
  • ½ oz English walnuts, shelled

Totals: 258 calories, 26g protein, 17g carbs, 11g fat

DINNER

  • 4 oz skinless, boneless turkey breast
  • 1 oz avocado
  • 10 almonds

Salad with dinner

  • 2 cups mixed greens
  • ¼ cup cherry tomatoes, quartered
  • ¼ cup yellow onion
  • 2 tbsp balsamic vinegar

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close