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. Whether you eat candy all day every day or oatmeal, that is your diet. You already are following a diet. And keep up your fluid intake, drinking at least one gallon of water per day. Totals: 214 calories, 29g protein, 19g carbs, 3g fat, Totals: 172 calories, 25g protein, 15g carbs, 2g fat, Totals: 355 calories, 40g protein, 47g carbs, 3g fat, Totals: 257 calories, 31g protein, 20g carbs, 6g fat, Totals: 290 calories, 23g protein, 17g carbs, 14g fat, Totals: 160 calories, 27g protein, 3g carbs, 5g fat, 1,448 calories, 175g protein, 121g carbs, 33g fat. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. In each phase, you’ll have three daily meals and three snacks. You can also try these meal suggestions. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Raise your energy levels by knowing what to eat. We talked to bodybuilder Natalie Matthews about what she eats every day as a vegan to stay fit. Gladys Portugues . Women Bodybuilding Diet: Female Fitness Models & The Ultimate Diet Plans. F Kyle. For recipes on protein shakes and protein bars, please visit the Healthy Bodybuilding Recipes page. Totals: 188 calories, 22g protein, 20g carbs, 2g fat, Totals: 200 calories, 27g protein, 10g carbs, 8g fat, Totals: 227 calories, 26g protein, 26g carbs, 2g fat, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Usually, people associate the word diet with days of starvation and pain. How it works: This nutrition program is designed to help you drop fat without losing muscle. Born on the 30 th of September, 1957, Gladys Portugues is on the top of our list of 10 sexiest female bodybuilders. The word diet refers to the food choices that we make on a daily basis. What Female Bodybuilding Diets Are Like "I cannot stress how important your diet is to support your building goals," says Martinez. She was married to a famous Belgian actor Jean-Claude Van Damme and is the mother of two children. Feel free to keep referring to the Food Swaps list on page one. Notwithstanding, you won't know it given that her late results are vastly improved than results acquired before in her profession. Even if you don’t think you that you are on a diet, guess what?! All rights reserved. February 4, 2016. An effective bodybuilding diet typically involves at least five or six small, nutrient-dense meals throughout the day (Helms et al., 2014). Therefore, if you rather ease into this program slowly by making small changes to your current diet on a bi-weekly basis, then please visit my article on Easing Into A Bodybuilding Diet, Hugo Rivera is a nationally ranked competitive bodybuilder. Cover your basics with a multiple vitamin and mineral formula and essential fatty acids coming from fish oils, flaxseed oil or extra virgin olive oil. The specific guidelines for a bodybuilding diet include 55 to 60% of calories from carbohydrates, 25 to 30% from protein, and 15 to 20% from fat (Lambert, 2004). Keep drinking plenty of water so you stay well-hydrated. There are so many strategies out there that pinpointing the type of diet that is best for bodybuilders can become very confusing. At best, you would remain in the same place or even move forward a little bit, but in the end, you get nowhere. A Definition of Diet: Food Choices, Not Starvation . 5 years ago. Meal 5 – Post Workout Brown rice Chicken/fish/beef Green vegetables Here’s what you need to know about female bodybuilder diets, in terms of the calorie and nutrition requirements. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, … My goal is to have you succeed just as I did when I had weight problems. 1 Tablespoon of Flaxseed Oil (Spectrum brand is best), 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal, 2 cups of green beans, broccoli or any other desired vegetable, 6-8 ounces of chicken, turkey, or lean fish. By. After every four weeks, you’ll reduce the number of calories in your diet, without sacrificing protein. SpotMeGirl’s 10 Sexiest Female Bodybuilders 1. At best, you would remain in the same place or even move forward a little bit, but in the end, you get nowhere. Training without proper nutrition is like rowing against the current. This helps to keep energy levels high and allows the body to have enough nutrients to repair damaged muscle tissue. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Every meal should have carbohydrates, protein, and fat in the correct ratios: 40% carbs, 40% protein, 20 %. Use these exercise suggestions to burn off calories. Women may wish to add a calcium supplement. Your information has been successfully processed! Clean up your diet in just one week with this easy-to-follow nutrition plan. He has written several books on fitness and bodybuilding, including "The Body Sculpting Bible. on. Share; Tweet; Shares. You can experiment with various foods and also even substitute the protein shakes for real meals as well. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) However, I do not expect you to change everything all at once. 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. After five weeks of following this diet program, start adjusting your calories and cycling them as described in my Bodybuilding Nutrition Basics article. Published. As a matter of fact, this is the reason why 99% of dieters out there fail. If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time. However, that is not the correct definition of a diet. Heather Foster At 45-years of age, Heather Foster is a famous Female Bodybuilder likely drawing near to the end of her star profession. Follow the meal plan outlined here, which also includes a Food Swaps guide below. And don’t forget to swap out for your favorite foods! The women bodybuilding diet is a precise regimen of lean proteins, healthy fats, complex carbohydrates and a variety of fruits … Meal after workout: Brown rice stir-fry with chicken or beef and lots of vegetables Smoothie with milk and protein Leafy greens The diet plan How it works: This nutrition program is designed to help you drop fat without losing muscle. Totals: 240 calories, 20g protein, 22g carbs, 8g fat, Totals: 258 calories, 26g protein, 17g carbs, 11g fat, Totals: 263 calories, 29g protein, 34g carbs, 3g fat, Totals: 271 calories, 29g protein, 19g carbs, 9g fat, Totals: 328 calories, 32g protein, 32g carbs, 9g fat, Totals: 158 calories, 38g protein, 0g carbs, 1g fat, Daily Totals: 1,518 calories, 174g protein, 124g carbs, 40g fat. 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. A bodybuilding diet and good nutrition are key components that will determine how successful you are in your bodybuilding program. The calories should be cycled to prevent the metabolism from getting used to a certain caloric level. 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