Diet Plan For Female Fitness Model


Diet plan for female fitness model vary, but there’s no doubt that high protein and low-carbohydrate meals are best to help you achieve muscle mass goals. While some fitness models follow high fat diets, this isn’t what I would recommend. Efficiency and fat loss trump the risk of consuming high fats with untested meals.

Fitness Model Diet: How To Eat To Get Ripped And Shredded

Jump start your fat loss with this sample fitness model diet.

If you ask most people on the street about their opinion on getting shredded and muscular, chances are that their response will something the lines of “go to the gym and workout.” They’d be correct to an extent, but the reality is far more complicated than that. While hitting the gym with a relish and determination is absolutely necessary to building a powerful and impressive physique, working out alone simply isn’t going to cut it. You have to put way more work into it than that.

Now, we know what you’re thinking. “Working out isn’t enough?! Then how am I supposed to get into the shape that I want?!” Well, there’s a fairly simple answer. Diet. If you want to get into absolutely shredded condition, you need to eat right for the occasion. Many people have this fantasy of looking like a fitness model, but they never understand that getting to the form requires them to push themselves both physically and mentally. Luckily, we’ve got you covered with our own approach to what we call the fitness model diet.

1. The Mentality

You would think a program about a fitness model diet would just be about what you put into your mouth and stomach, but the reality is that diet is more than just thinking about what foods you have to eat. You need to be in a positive mental space to be able to not only start a diet, but adhere to one as well. With dieting you want look at things from a different perspective.

This is not something you’ll just be doing for a certain period of time, but rather something thing that you want to stick to. Think of a diet as a lifestyle and sticking to a program will be far simpler. So put down that Big Mac and get your mind right. If you want to look good, you have to be mentally want it.


2. Understanding Macros

Carbs, fats, and proteins. These macronutrients are important to ensuring that you make the gains you need and lose fat to reveal the muscle underneath. Carbs and fats are primary energy sources while protein is your muscle building or muscle maintenance nutrient. Having your macronutrients balanced is absolutely paramount to attaining the body your want. You want to eat the proper percentage of carbs, fats, and proteins to give your body the best chance at body recomposition.

3. Methods

A fitness model diet is very much like a bodybuilding diet. Everyone of you out there has to realize that you’re all different and foods are going to effect you differently. For some people carbs can cause them to hold onto way too much water. Others eat carbs and simply get an energy boost from the macronutrient. That’s why following a classic program may not work for some, but may work for others.

The classic approach would be to get 40-50% of your calories from carbs, 25-30% of your calories from fats, and another 25-30% of your calories from protein. Obviously this means keeping your sodium and sugar intake at a reasonable number, avoiding saturated fats, and eating an overall clean diet. But for some individuals this classic approach will do little to effect their body recomposition.

Another great approach is the keto or ketogenic diet. This diet is a bit more strict and could be more difficult for those who are in love with carbs, which, let’s face it, who isn’t? The idea is to consume a higher amount of good fats like avocado and nuts, a moderate amount of lean protein like chicken, fish, and lean steak, and a lower amount of carbs, no more than 30 grams in fact.

This will put your body in a fat burning mode or ketosis where your primary energy source is coming from fats. After following this keto diet for most of the week, allow yourself one refeed day where you consume a higher amount of carbs, just be sure not to binge on too many unhealthy options. Remember, the goal at the end of the day is to get absolutely shredded.

4. The Supplements 

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These supplements will give you an edge when it comes to getting your physique lean and stage ready. Offering a boost to metabolic rate, decreased appetite to make that calorie deficit more comfortable and even some recovery and energy benefits for your athletic performance.

5. The Diet

So finally the coup de grâce, the foods you should be eating to get you in prime condition. This fitness model diet isn’t something you necessarily need to stick to, this is just an example of the foods you can eat that can be beneficial to your gains. Remember, there tons of great food options out there for you, this is just an example for you to start with.


Classic Style: This is all about balance. Don’t be afraid to mix and match with this approach, but be sure to avoid too many carbs at night before bed.

Breakfast: Oatmeal, side of bacon, black coffee

Lunch: Sweet Potatoes, chicken breast, salad with olive oil (for dressing)

Dinner: Salad, chicken breast and rice

Keto/Low Carb Style: This is a low carb alternative to the classic approach. Be sure to aim for higher, good quality fat content with moderate protein.

Breakfast: Bacon (pork or turkey) and eggs

Lunch: Steak, chicken or turkey with avocado, and asparagus

Dinner: Salmon in pesto sauce

Remember, think of this is just a starter kit. Get creative with your macronutrient intake and be sure to continue to research other great recipes. Jump start your fitness goals by following this simple plan, then begin to explore.

The New Abs Diet for Women

The 8-Week Diet Plan for Six-Pack Abs | Muscle & Fitness

Everyone wants flat abs. Belly fat is not just an eyesore, but fat around the middle may be dangerous and is the target of the New Abs Diet for Women.

Author and editor-in-chief of Men’s Health and Women’s Health magazines, David Zinczenko claims to have the formula to burn belly fat and get washboard abs in just six weeks by changing the way you eat and exercise.

Updated with new research, a portion distortion decoder, and tips on using food to boost health, the New Abs Dietfor Women is easier to use and even more effective at melting belly fat than Zinczenko’s 2007 book, Abs Diet for Women, he tells WebMD by email.

Diet and exercise work better together than alone. In order to get flat abs, you need both. Half of the book is devoted to strength and interval training exercise diagrams to guide your fitness plan of 20 minutes, three days a week during weeks three to six.

The plan promises up to 12 pounds of belly fat weight loss during the first two weeks of the plan, when exercise is optional, although walking is highly recommended.

Tips throughout the book provide solid and helpful dieting advice. But whether you’ll get flat abs is less certain.

“While improvement in the appearance of stomach muscles is possible with a healthful diet and exercise, losing up to 12 pounds of belly fat in two weeks is unrealistic,” says weight loss nutritionist Elisa Zied, MS, RD.

What You Can Eat

Front and center on the plan are the 12 power foods featured in the menu plans. These foods are highlighted because they are nutrient-rich, contain protein, calcium, and healthy fats. Portion sizes are prescribed to keep calories in check, even for power foods.

Within the 12 power foods, there are lots of options to add variety and satisfy a wide range of palates.

The New Abs Diet 12 Power Foods – (acronym spells abs diet power)

1. Almonds and Other Nuts eaten with skins intact.

2. Beans and Other Legumes

3. Spinach and Other Green Vegetables

4. Dairy: Fat-free or low-fat milk, yogurt, cheese, cottage cheese

5. Instant Oatmeal: Unsweetened, unflavored

6. Eggs

7. Turkey and other lean meats. Lean steak, chicken, fish

8. Peanut Butter – All-natural, sugar-free.

9. Olive Oil

10. Whole-Grain Breads and Cereals

11. Extra- Protein powder(Whey)

12. Raspberries and Other Berries

Eat six mini meals a day with an emphasis on protein, prescribed at every meal to keep you feeling satisfied and to repair muscles. Meals are centered on power foods showcased in three weeks of diet plans and recipes. Calories range from 1400-1600 daily.

Drink plenty of water, limit alcohol to 2-3 drinks per week, and once weekly you can splurge on a cheat meal and eat anything you like.

What’s not on the menu are refined carbs, baked goods, sugar, white rice, pasta, high fructose corn syrup, fried foods, margarine, foods made with partially hydrogenated oils, whole-fat dairy, fatty meats, saturated fat, and trans fats.

How It Works

The No. 1 predictor of weight gain is dieting, Zinczenko says. He advocates six small meals daily to keep the body well fed with healthy food to encourage burning fat while retaining muscle.

Power foods, healthy proteins, and slow-burning carbs — along with resistance exercise — is the crucial mix for keeping muscle mass and accelerating fat loss, Zinczenko says.

Though The New Abs Diet for Women claims not to be a diet, it is indeed a diet with a detailed plan. It’s not a short-term diet, though — it’s a healthy eating plan that Zinczenko wants women to use for life.

Designed to improve your appearance and your health, the plan can also lower cholesterol and blood pressure, and reduce risk of diabetes and certain forms of cancer, Zinczenko says.

The Ultimate Diet For Female Fitness Models

female fitness models

Paige Hathaway – Pic Via

Women Bodybuilding Diet: Female Fitness Models & The Ultimate Diet Plans

When it comes to women who compete in bodybuilding, physique or bikini competitions – it is 100 percent certain that the winners of each division have their diet tuned into perfection.

The women bodybuilding diet is a precise regimen of lean proteins, healthy fats, complex carbohydrates and a variety of fruits and vegetables to drastically speed up toning and fat loss.

Women bodybuilders and physique competitors are known to have exceptionally lean physiques while building astounding gluteus and leg muscles. If you are a women looking to compete in bodybuilding or just get in phenomenal shape this article should serve as your blueprint for toning your entire body and drastically speeding up your fat loss.

Women who are into bodybuilding are known to have some incredibly intense leg workout routines and complete body shaping workouts. Going in the gym and toning your body with the best exercises is only a portion of the battle.

If you want to maximize your hard work in the gym it is vital that you follow a women bodybuilding diet.

This women’s bodybuilding diet will accelerate fat loss, tone your entire body and allow you to recover quickly from your intense workouts.

Let’s dive into what comprises the women bodybuilding diet.

female fitness models

Get a Body Like A Female Fitness Models – Pic Via

Female Fitness Models Diet Plan

The first thing that you have to consider on the women bodybuilding diet plan is the quality of calories you are consuming – not just the quantity.

Besides your post workout shake/meal, which can consist of fast digesting carbohydrates (more on this in a bit) – the rest of your meals should consist of the following:

  1. Lean Protein
  2. Healthy Fats
  3. Complex Carbohydrates
  4. Fruits and Veggies

The lean proteins on the bodybuilding diet plan should consist of the following:

  1. Boneless skinless chicken breast
  2. Lean grass fed beef
  3. Ground Bison or Buffalo
  4. Fat free ground turkey
  5. Egg Whites
  6. Organic Cage Free Whole Eggs
  7. Exotic meats such as elk, kangaroo and Ostrich
  8. Wild Caught Fish such as Salmon, Cod, Tuna, and Mackerel

female fitness models Dana linn bailey

Dana Linn Bailey – Pic Via

The healthy fats on the women’s bodybuilding diet plan should consist of:

  1. Olive Oil
  2. Coconut Oil
  3. Mixed Nuts such as almonds, cashews, brazil nuts, walnuts and pistachios
  4. All natural nut butters such as peanut butter, almond butter, cashew butter
  5. Avocado
  6. Flax Seeds
  7. Chia Seeds
  8. High quality fish oil
  9. By product of eating wild caught fish, whole eggs, and grass fed beef

The complex carbohydrates on the women’s bodybuilding diet plan are:

  1. Quinoa
  2. Oatmeal
  3. Ezekiel or any kind of sprouted grain bread
  4. Sweet Potatoes
  5. Brown Rice
  6. Most Fruits and Vegetables
  7. Whole Grains
  8. Barley
  9. Wheat Germ(be careful if your gluten sensitive)

Now – these foods represent the majority of the entire female body building diet excluding any spices, sauces and drinks that are added in as well.

Most women bodybuilders rely on low sodium seasoning and will use hot sauce for extra flavor as opposed to high sugar sauces like ketchup, bbq, sweet and sour and sugar laden salad dressings.

Drinks such as water, coffee, green tea, apple cider vinegar, coconut water and fresh squeezed juices can also be enjoyed on the diet plan.

The only time of the day when a female competitor during season will ingest high glycemic carbohydrates is following an intense resistance-training workout when they want to utilize the insulin for muscle growth and repair. This is the one time of the day when female bodybuilders can enjoy such things as Dextrose or Maltodextrin in their protein shake, white rice, white potatoes, and sometimes even low fat candy like gummy bears!

Insulin is the most anabolic hormone in your body following a resistance training workout so its vital to consume some speedy carbs if your goal is to become a female bodybuilder which will force you to pack on more muscle than a physique or bikini competitor.

These foods represent a typical female bodybuilding diet plan. How much quantity of food solely relies on the weight of the female bodybuilder, their current conditioning level, how much body fat they are aiming to lose and how close to a contest they are.

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