for a woman bodybuilder, weight loss can pose a particular challenge. As opposed to a male bodybuilder, you have more estrogen in your body, which can cause you to store more body fat. This does not mean that the cards are completely stacked against you. By consuming five to six well-rounded meals and eating every three to four hours, you can shed the extra pounds to reveal your hard-earned physique.
Macronutrients
Your total daily caloric intake will depend on your age, weight and activity level. Keep in mind that you must achieve a caloric deficit to lose weight. You can do this by cutting calories or increasing activity. While calories are important, you also need to track your macronutirents. Many bodybuilding diets advocate consuming 40 percent carbohydrates, 30 percent protein and 30 percent fat. To create your personalized eating plan, divide you calories among five or six meals. For each meal, choose a protein, a carbohydrate and a fat source.
Contraindications
Some bodybuilders have very low-carbohydrate, high-protein diets; however, too few carbohydrates can leave you depleted, and excess protein can be stored as body fat. In addition, a diet consisting of fewer than 130 g of carbohydrates daily can lead to kidney problems. Omega-3 and omega-6 fatty acids are essential, particularly for a female athlete. Inadequate intake can cause hormone deficiencies and increase your risk for injury.
Food Choices
At each meal, include protein, carbohydrate and fat. For protein, choose lean meats such as chicken breast, fish, turkey, lean beef or protein shakes. Low-fat Greek yogurt and cottage cheese are also good choices. Whole grains, vegetables and fruits are your staples for carbohydrates. While you can include a moderate amount of saturated fat in your diet, choose primarily unsaturated fats. A small handful of nuts, a few slices of avocado or a teaspoon of olive oil will suffice.
Tips
Here are a few additional strategies that can help you succeed: Prepare your meals in advance, and carry a cooler stocked with your diet essentials. This will ensure that you are prepared when hunger strikes. If you are new to the sport of bodybuilding, also want to consider hiring a trainer or diet coach who has some experience in the sport. Finally, keep a food journal to track your meals for continued success.
Member Comments