While the average woman might base her nutritional plan on weight loss, your diet must focus on gaining mass if you’re a bodybuilder. But you don’t want to accumulate fat though; what you need is to increase lean mass while retaining your feminine shape. The key to achieving an ideal physique is to eat the right amount of macronutrients and calories. Your food intake also needs to be adjusted in line with the intense training regime you’ve adopted.
Bodybuilding Diet Tips for Women
According to experts, active women need to consume between 2,000 and 2,400 calories daily in order to maintain their weight. You’ll need at least his amount in order to achieve the caloric surplus required for bulking up. When starting out, go for 2,200 calories then adjust later if necessary. For lean bulk, you will need to gain about half a pound each week. If you find that you’re gaining more than this, lower your calorie intake slightly. Additionally, one could add about 100 to 200 calories per day if they’re losing or maintaining weight.
Macronutrients are Crucial
Generally, bodybuilders should aim to eat about 1 gram of protein per pound of body weight every day. This is vital in building and preserving muscular mass. You should therefore include sources of lean protein in every meal. Chicken breast, lean beef, turkey and cottage cheese are just but a few protein-rich food suggestions.
Having hit your protein target, you now need to consume fats and carbs to attain your daily calorie intake. Fats should come from unsaturated sources like avocado, nuts and fatty fish. When choosing carbs, you can opt for high-fiber sources with a rich density of nutrients. Such would include beans, rice, whole-grain bread and vegetables.
At some point, you’ll be forced to drop some body fat in a bid to get leaner. This however doesn’t mean that your bulking efforts were wasted; cutting is simply a phase to prepare your muscle groups for the next stage. The easiest way to lower calories and shed fat while retaining muscle is to cut down on your carbs intake.
Your bulking and cutting diets only need to vary in terms of food options. And if you want to include snacks between meals, go for nuts and whole-grain crackers. It’s also important to include a post-workout meal. After exercising, eat something that contains proteins and carbs. A good choice here would be a smoothie with some protein powder and fruit.