Meal Plan from Professional Female Body Builder

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.

Very good point. My main point was actually that the food choices and supplements (which I forgot to type at the end of the first paragraph!) were really good. I didn't actually do any caloric calculations to be honest so I'll take your word for it on the calorie part.

OP If the diet is under your BMR then you need to eat more like 3dogsrunning has said. Remember, there are to ways to cut fat through a caloric deficit. For example:
1) Eat 2200 calories and burn 400 through exercise. Net calories = 1800/per day --- Eat less + exercise less
2) Eat 2500 calories and burn 700 through exercise. Net calories = 1800/per day --- Eat more + exercise more

Doing 4 cardio sessions and 3 weight sessions is a lot of volume (and I am assuming intensity) then the second option may be a better way to achieve your goals.

FYI to the ORIGINAL POST - - I am an NPC Figure competitor, and the meal plan outlined was very normal for the Figure look. You cannot get too bulky or looking like a woman bodybuilder unless you are lifting DAMN heavy and eating twice this much. You will, in fact look mostly like this ONLY AFTER consistent training and nutrition (as originally posted) FOR AT LEAST 3 MONTHS WITHOUT CHEATING.

Nicole Wilkins on RX Muscle Contest webpage:

http://gallery.rxmuscle.com/index.php?contest=71&year=635&bodybuilder=180

This is a beautiful, feminine, toned look.

I am confused by your post. When you say this is a "normal" diet for a figure competitor, are you referring to a year round diet of a figure competitor or the contest prep diet?
You can follow this diet all you want, and lift weighs but you won't look like that unless you have the muscle. Lifting and following this restrictive diet won't produce those muscles.

Why would you follow a body builder's meal plan when you're worried about looking too muscular?



Is that too muscular?

1. This is an old post.

2. How many calories is that original meal plan? Doesn't look like many. Looks like a cutting plan to get lean. You can't build muscle on that.

i am 65 think it will help me loose

i am 65 think it will help me loose

There's no reason to follow such a restrictive diet if you're just wanting to lose weight and get healthier. Use a calorie calculator to figure out how many calories you should be eating based on your height, weight, age, and weight loss goals (I like this one: http://scoobysworkshop.com/calorie-calculator/ ). After that, stick to your calorie deficit. Exercise can help improve your fitness level and it's a good idea to try your best to eat a balanced diet, but eating at that deficit is all that's needed for weight loss.