Meal Plan from Professional Female Body Builder
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Do you train like a female body builder?
Are you lifting fasted?
Totally boring, and unnecessarily so unless you are uber lean and have a comp or shoot coming up.
Bunch of unnecessary supplements.
Very similar to my thoughts. Unless your training for a comp and/or planning a serious cut this seems OTT. If your not training right you arn't going 'to bulk up' no matter what your diet is like. Female's don't get serious muscle by accident.
she's suggested 5 days of 45 min cardio..and strength training 3 days a week....this is a plan for comp....but i was just thinking of doing it for maybe 2 weeks for quick results..then slowly going back to a more normal HEALTHY lifestyle
Some very intelligent people on this thread so I'm sure you've already been told that this isn't a quick fix plan. It's essentially the BB equivalent of a cleanse. Many you lose a lot of fat and water weight for a competition but you will regain it IMMEDIATELY once you return to a more normal style of eating.
I think that plan if fine for getting ready for a comp but has no use whatsoever for anyone else and certainly not for the OP's current goals. Sure that's been said already but adding my 2 cents to the pile0 -
I'm responding to the OP and haven't read the thread but it's on page 3 so i hope someone has already pointed out that this looks more like a pre contest cutting plan, and not a plan that would make anyone bulky.
Hopefully someone has pointed out that food by itself won't make anyone bigger, even if this was a bulking diet. Much lifting must accompany any food plan.
Hopefully someone has pointed out that there are many different classifications of bodybuilders, especially females, with some types much bigger than others.
Hopefully this hasn't degraded into a body shaming thread
1. correct
2. yes
3. mhmm
4. sighs..0 -
Not at all, My ex was into the Pilates and stuff until I showed her how to squat and deadlift which gave her much better results. Lifting heavy definitely gives a woman a more feminine shape than weak aerobics. I only mention men since attractiveness was mentioned, I'll retract that and change it to women who identify as men are attracted to feminine shapes, which by definition is not a masculine one. Just being in shape doesn't make you masculine, but taking test certainly does and in fact starts turning you into a man.
I understand what you are saying now...we are all good.0 -
I did a diet very similar to this last spring for 8 weeks. I competed in a bikini competition in the masters category (40 and over). Yes, the diet is very boring and restrictive, but it will lean you out like you've never seen. I was allowed one cheat "thing" mid-week, and one cheat meal on the weekends for the first six weeks. I would not recommend doing this diet for longer than 8 weeks. Good luck to you!0
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I did a diet very similar to this last spring for 8 weeks. I competed in a bikini competition in the masters category (40 and over). Yes, the diet is very boring and restrictive, but it will lean you out like you've never seen. I was allowed one cheat "thing" mid-week, and one cheat meal on the weekends for the first six weeks. I would not recommend doing this diet for longer than 8 weeks. Good luck to you!
were you able to switch up the variety of foods at all?? and do you suggest i do this for personal reasons and not a compeition?i have about 23-24% BF and want to be down to 20 and under0 -
You should be able to push sub 20% bodyfat by lifting and eating at a straight calorie deficit around 20% under TDEE.0
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You should be able to push sub 20% bodyfat by lifting and eating at a straight calorie deficit around 20% under TDEE.
my girlfriends think doing bicep curls of anything more than 15 pounds is absurd...(just saying they dont think i should lift heavy) you think i should try to push my limit with weights or do like other women and do light weight lots of reps?0 -
sorry this is turning into fitness! but nutrition and excercise of course go hand in hand!0
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You should be able to push sub 20% bodyfat by lifting and eating at a straight calorie deficit around 20% under TDEE.
my girlfriends think doing bicep curls of anything more than 15 pounds is absurd...(just saying they dont think i should lift heavy) you think i should try to push my limit with weights or do like other women and do light weight lots of reps?
How long have you been lifting?
Do you have a comp coming up?0 -
[/quote]
I think female body builders are very unattractive and unfeminine. If they're taking steroids, even more so. The female body was made to have nice curves and a little meat on it -- not look like you could crush walnuts with your thighs.
If you want a nice body, go for the yoga/pilates/aerobics type body. The "fitness" body where there is muscle tones and lean lines -- not ripples of muscles. I'm a straight female and even I think that's a hot body on a female! (and what I'm aspiring to become)
[/quote]
I'd LOVE to look like I could crush walnuts with my thighs, where can I learn how to get this body??
[/quote]
That might be the best compliment I could ask for....
maybe we can compete on a professional walnut crushing team?0 -
I think you will look too muscular in, like . . . . . 50 years. That is, if you work hard0
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I think female body builders are very unattractive and unfeminine. If they're taking steroids, even more so. The female body was made to have nice curves and a little meat on it -- not look like you could crush walnuts with your thighs.
If you want a nice body, go for the yoga/pilates/aerobics type body. The "fitness" body where there is muscle tones and lean lines -- not ripples of muscles. I'm a straight female and even I think that's a hot body on a female! (and what I'm aspiring to become)
DAFUQ?!?!?!
For some reason, GTFO comes to mind.0 -
Have these girlfriends and "other women" developed the physiques lifting like that to back up their advice?my girlfriends think doing bicep curls of anything more than 15 pounds is absurd...(just saying they dont think i should lift heavy) you think i should try to push my limit with weights or do like other women and do light weight lots of reps?0 -
When quoting narrow-mindedness of such proportions as this, you might wanna be careful about removing the [/quote ]
*sigh* can be tough on the forums with iPad!0 -
Have these girlfriends and "other women" developed the physiques lifting like that to back up their advice?my girlfriends think doing bicep curls of anything more than 15 pounds is absurd...(just saying they dont think i should lift heavy) you think i should try to push my limit with weights or do like other women and do light weight lots of reps?
Exactly Anvil.
"Train like a man, look like a goddess"0 -
sorry this is turning into fitness! but nutrition and excercise of course go hand in hand!
I think it might be useful for you to take a moment to explain specifically what your goals are, what your current stats are and what your current fitness/nutrition program looks like. I think a lot of different topics are getting tossed about in here without a clear direction.0 -
Bump until I have time to read.0
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sorry this is turning into fitness! but nutrition and excercise of course go hand in hand!
I think it might be useful for you to take a moment to explain specifically what your goals are, what your current stats are and what your current fitness/nutrition program looks like. I think a lot of different topics are getting tossed about in here without a clear direction.
PRex has the right of it. The OP has been answered and the thread is starting to become too unfocused to be helpful.
Start a new thread and clearly state where you are and where you want to go.0 -
1 rep max test0
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sorry this is turning into fitness! but nutrition and excercise of course go hand in hand!
I think it might be useful for you to take a moment to explain specifically what your goals are, what your current stats are and what your current fitness/nutrition program looks like. I think a lot of different topics are getting tossed about in here without a clear direction.
im 22 years old, 5'7, 147 pounds, 23% BF since the last time i checked...my tdee is 2030
i want atleast 20% bf ......toned arms, smaller waist, bigger butt/thighs, six pack (without my back looking to muscular bc i have very broad shoulders)0 -
sorry this is turning into fitness! but nutrition and excercise of course go hand in hand!
I think it might be useful for you to take a moment to explain specifically what your goals are, what your current stats are and what your current fitness/nutrition program looks like. I think a lot of different topics are getting tossed about in here without a clear direction.
im 22 years old, 5'7, 147 pounds, 23% BF since the last time i checked...my tdee is 2030
i want atleast 20% bf ......toned arms, smaller waist, bigger butt/thighs, six pack (without my back looking to muscular bc i have very broad shoulders)
want supplements that help decrease appetite and build muscle0 -
sorry this is turning into fitness! but nutrition and excercise of course go hand in hand!
I think it might be useful for you to take a moment to explain specifically what your goals are, what your current stats are and what your current fitness/nutrition program looks like. I think a lot of different topics are getting tossed about in here without a clear direction.
im 22 years old, 5'7, 147 pounds, 23% BF since the last time i checked...my tdee is 2030
i want atleast 20% bf ......toned arms, smaller waist, bigger butt/thighs, six pack (without my back looking to muscular bc i have very broad shoulders)
want supplements that help decrease appetite and build muscle
I posted a few pages back a link to a group that has a LOT of good information that would be very useful for you to read through. Here's the link again (I think it got lost in the chaos): http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-
Supplements to reduce appetite are a waste of money IMHO. You're better off using some self-control and eating at a decent caloric intake (enough to drop body fat but not too little). No supplement will build muscle. Protein supplements will help you hit your protein goals to help preserve lean mass alongside your training program, but there are no magic supplements.
What you're looking to do requires a good strength training program (the specifics of which will depend on your fitness goals) and a calorie deficit to drop your body fat percentage. Definitely read through the sticky threads in that group. It will help you understand the basics of how this works a lot.0 -
I have competed..and i can tell u that i may have ate something like this the last week or so prior to comp..but I ate ALOT more than this during training. and I would not have touched a rice cake with a gazillion foot poll(only because I personally think they taste like cardboard..lol)
This was my experience as well. Except I like rice cakes.
Like others have said, this is not a training diet, it is a pre-comp cut.
Pregasaus hit the nail on the head with the supplements.0 -
I personally think it's a great nutrition plan. Great food choices and
One thing people need to understand is the difference between a diet based on good health and a diet based on optimal body composition. This diet is primarily based on optimal body composition, but this in turn will naturally lead to good health. Notice the lack of fruit (except berries) and the general low carb. This is hard to maintain, but can give amazing transformation results if you stick to it.
The fear of growing too muscular is generally unneeded. One thing you should remember is that you can easily get to the level of fitness and muscle growth and then MAINTAIN that level of muscle without gaining any more excess muscle if you want. An easy (and rather crude!) way to describe this is "purposely plateauing".0 -
Supplements that help decrease appetite are strong triceps to push away from the dinner table and willpower. Diet is 90% of the battle when trying to lean out. There is no "magic pill" - don't fall sucker to the diet industry scams.want supplements that help decrease appetite and build muscle
Supplements to build muscle are calories in excess of your maintenance intake, adequate protein intake (at least 1g per pound of lean body mass) and lots of iron. Heavy iron, as in weight plates. Across your back (squats), over your chest (bench press) and underneath you (bent row). Maybe even at your feet (deadlift).0 -
I think female body builders are very unattractive and unfeminine. If they're taking steroids, even more so. The female body was made to have nice curves and a little meat on it -- not look like you could crush walnuts with your thighs.
If you want a nice body, go for the yoga/pilates/aerobics type body. The "fitness" body where there is muscle tones and lean lines -- not ripples of muscles. I'm a straight female and even I think that's a hot body on a female! (and what I'm aspiring to become)
that's what's nice about this world in which we live. You can think what you want, and I can think what I want.
I think the female body is a beautiful thing in both scenarios - ripped vs lean lines, and I am proud of MY body.
In the end, I am doing this for me (ok, ok, and maybe for the guy I wanna drive insane), and am making a point of not caring less what others think.
And last I heard... when in a bikini... no one has ever confused me for a man, nor have they stated that I am unattractive or unfeminine. Then again, I'm not a bodybuilder... and maybe you were referring to the ones that would rival Arnold when he was in his prime.0 -
I personally think it's a great nutrition plan. Great food choices and
One thing people need to understand is the difference between a diet based on good health and a diet based on optimal body composition. This diet is primarily based on optimal body composition, but this in turn will naturally lead to good health. Notice the lack of fruit (except berries) and the general low carb. This is hard to maintain, but can give amazing transformation results if you stick to it.
The fear of growing too muscular is generally unneeded. One thing you should remember is that you can easily get to the level of fitness and muscle growth and then MAINTAIN that level of muscle without gaining any more excess muscle if you want. An easy (and rather crude!) way to describe this is "purposely plateauing".
Good food choices but its barely 1400 calories (on a non-salmon day). Her BMR alone is 1459 or so. It's quite low especially with the cardio prescribed. I believe she can obtain "optimal" with more food and more variety.
It is a 30c/40p/30f split, which is the same I was doing for training.
ETA - OP - from personal experience - using a restrictive diet like this for a period of time, obtaining the body is one thing. Maintaining it is another thing.0 -
What do you guys think?I think i would last a week before i went crazy....and how long do u think it would take before i look TOO muscular? Im still waiting to find out what workouts accompany this meal plan....
As soon as you wake up:
- Water, L-carnitine, BCAA’s (5 capsules), & glutamine
With breakfast, lunch and dinner: 1 tsp fish oil
Supplements that are once a day:
- multi vitamin
- magnesium at night and 5 BCAA’s
- pre workout and in morning: either kick by revolution or muscle prime by allmax (if you do 2 workouts take one before each) 5 BCAA’s
Meal #1: (before work)
¾ cup egg white
½ cup cooked oatmeal
¼ tsp ground flax seed
Stevia to sweeten
Meal #2:
3 oz chicken
½ avocado
(can use mustard just 2 tsps)
½ cup blueberries
Meal #3:
3 oz chicken
5 speers of asparagus
100 gms of sweet potato
Meal #4:
1 scoop whey protein & water
2 rice cakes
1 tbsp natural almond butter
Meal #5:
4 oz tilapia or 4oz salmon
2 cups cooked broccoli
¼ tsp olive on broccoli after its been cooked (if you are having salmon, no olive oil)
U can use a bit of plain mustard.
Postworkout:
1 scoop whey protein
3 rice cakes
5 BCAA’s
(1 – 11/2 hrs later eat meal)
ummm...
where are the:
- doritos
- wine
- bowls of ice cream
- chocolate
count me out!0 -
Actually think it's a pretty good start for a weight training diet.
you won't get too muscular unless you're taking some "not over the counter" stuff and lifting heavy.
i say try it for a few days and see how it works out!0 -
whoever it was who said eat TDEE - 20% and lift heavy has my vote.0
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