Is there anyone here with experience with lean body building -- not the huge muscle arena -- that can offer some advice for what to include in a diet?
Thank you!
Women's bodybuilding - lean muscle.
Moderators: Boss Man, cassiegose
Perfectly honest with you just include the usuals. No need to go specific.
Protein
Eggs, Lean Chicken, Beef, Turkey, Pork, Lamb, (the last two with the rinds cut off), Fish.
Carbs
Cashews, (most Nuts have little to no Carbs however), Peanuts, Whole-grain products, Veggies, Low GI Fruit, (limited to the AM, exceptions being Tomatos and Peppers).
Fats
Avocado, Nuts, Cold Pressed Extra Virgin Olive Oil, Coconut Oil, Sesame Oil, etc etc.
Then you have the Combination foods.
Legumes like Peas, Beans, Lentils for Protein and Carbs.
Soybeans also for the Fats, and this includes Tofu, and Nattokinase, (Fermented Soybean Curd with a Bifidus Bacteria Added.)
Low Fat Cheese for the Protein and Carbs.
Cashews as mentioned earlier for the Fats as well as Carbs.
Rice, Brown or Wild, occasionally White, for the Protein and Carbs.
Flax for the Protein, Carbs and Fats, and also in powdered form.
Fish as mentioned earlier because it has a lot of Fats as well as Protein. I would heed caution about something like Tuna though, it's got Mercury in it, so limit to 1 can every 2-3 days max.
You just need to also make sure you get adequate meals and portions.
So you could be eating every 2.5-3 hours, around 6 times a day.
With regards to the way in which you consume such foods, I'd be thinking along the lines of something like a 30/40/30 Protein, Carbs, Fats split as an example.
I'd go for roughly 2,100 calories a day.
To break this down.
1. You're eating 630 calories a day from Protein.
2. You're eating 840 calories a day from Carbs.
3. You're eating 630 calories a day from Fats.
1.1 Protein calories per meal is 105, or roughly 26g Protein.
2.1 Carb calories per meal is 140, or roughly 35g Carbs.
3.1 Fat calories per meal is 105, or roughly 11.5g Fats.
I'm using a figure of 2,100 as the average RDI for calories for females is about 1,800, definitely no lower than 1,500 except for things like competition diets perhaps.
The figure then allows for around another 300 calories for exercise.
P.S. don't get about calories, you want ballpark, not fussing about exacting levels. You're meant to enjoy the eating, not stress about it
.
Does that sound pretty strightforward as a template for you?
Protein
Eggs, Lean Chicken, Beef, Turkey, Pork, Lamb, (the last two with the rinds cut off), Fish.
Carbs
Cashews, (most Nuts have little to no Carbs however), Peanuts, Whole-grain products, Veggies, Low GI Fruit, (limited to the AM, exceptions being Tomatos and Peppers).
Fats
Avocado, Nuts, Cold Pressed Extra Virgin Olive Oil, Coconut Oil, Sesame Oil, etc etc.
Then you have the Combination foods.
Legumes like Peas, Beans, Lentils for Protein and Carbs.
Soybeans also for the Fats, and this includes Tofu, and Nattokinase, (Fermented Soybean Curd with a Bifidus Bacteria Added.)
Low Fat Cheese for the Protein and Carbs.
Cashews as mentioned earlier for the Fats as well as Carbs.
Rice, Brown or Wild, occasionally White, for the Protein and Carbs.
Flax for the Protein, Carbs and Fats, and also in powdered form.
Fish as mentioned earlier because it has a lot of Fats as well as Protein. I would heed caution about something like Tuna though, it's got Mercury in it, so limit to 1 can every 2-3 days max.
You just need to also make sure you get adequate meals and portions.
So you could be eating every 2.5-3 hours, around 6 times a day.
With regards to the way in which you consume such foods, I'd be thinking along the lines of something like a 30/40/30 Protein, Carbs, Fats split as an example.
I'd go for roughly 2,100 calories a day.
To break this down.
1. You're eating 630 calories a day from Protein.
2. You're eating 840 calories a day from Carbs.
3. You're eating 630 calories a day from Fats.
1.1 Protein calories per meal is 105, or roughly 26g Protein.
2.1 Carb calories per meal is 140, or roughly 35g Carbs.
3.1 Fat calories per meal is 105, or roughly 11.5g Fats.
I'm using a figure of 2,100 as the average RDI for calories for females is about 1,800, definitely no lower than 1,500 except for things like competition diets perhaps.
The figure then allows for around another 300 calories for exercise.
P.S. don't get about calories, you want ballpark, not fussing about exacting levels. You're meant to enjoy the eating, not stress about it
.Does that sound pretty strightforward as a template for you?
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littleshelly
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mojonathin
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Hi I am new to all this but need helpful info re bodybuilding in all aspects. I want to enter a bodybuilding contest but I am very old for all this.I have some training advice but I need dietary and posing info including what i have to do and wear etc etc I know nothing re posing etc but re diet I have started a 40/40/20 Protein, carb, Fat 1500 diet, eating 6 meals daily. All meals are equal in calories and proportions.Meal 1 35g porridge made with water. 100mls skimmed milk, 16g whey protein.
All other meals are the same. 100gms green veg; 75gms chicken breast, 50gms brown rice, low sodium chilli sauce
Trying to make 4litres water daily, up to 3 at the minute. I have 9 weks to competition and weigh 140lb, 5'2" and bosy fat 28% AM I MAD OR CAN I DO IT?
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crimsonred
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the most you'll lose in 1 week at the extreme is 2% so you COULD lose 18% by show time but you'd be almost dead from doing it, it seems you've left it a bit late
did you plan this out at all?
food wise you'll need solid protein, veg for all meals except for post training meal which will be a protein shake and rice/bread/cerial or pasta...keep protein to 1 - 1.5g/pd/bw and healthy fats high to make up your cal's over 5 - 7 meals a day
mix up your veggies and protein too to get a variety of nutrients
did you plan this out at all?
food wise you'll need solid protein, veg for all meals except for post training meal which will be a protein shake and rice/bread/cerial or pasta...keep protein to 1 - 1.5g/pd/bw and healthy fats high to make up your cal's over 5 - 7 meals a day
mix up your veggies and protein too to get a variety of nutrients
I admire your goals and I eally do think you could compete at some point, but you're giving yourself too little time. Your bf% is not low enough to get shredded in 9 weeks. You need to be around the 18% mark when you start dieting, so you can go down to about 12% fairly easily.mojonathin wrote: Trying to make 4litres water daily, up to 3 at the minute. I have 9 weks to competition and weigh 140lb, 5'2" and bosy fat 28% AM I MAD OR CAN I DO IT?
Even if you could drop about 18% bf, your muscle mass would probably be very depleted, and you would look very wirey, and potentially ending up with about a size 4 style body, with a fairly good 6-pac, isn't enough for many to realistically score above last, even if you looked like the most amazing looking person, and could pose well. Size and cuts are a BIG part of it.
You'll get some experience of a competition, but you'll unfortunately place last more than likely. Nothing rude meant by that, but I would suggest you look on places like You Tube for videos of pros posing, you should watch what they do, copy the poses on a freeze frame, practice potentially for about 10-30 minutes a day, and be aware you're in for a tough time, when you get down to the 3 months mark, and really have the comp diet kick in.
For now your best bet is working on things like strength and conditioning. I'd say you're looking at bare minimum a July comp, so 6 months to get yourself improved, and the 3 month cut down. More than likely 9-12 months for a shot at a comp.
If you want to, please do read what I said about competing on site. I'm not going to say you have to, or force you to go there that's entirely your choice, but it might help.
I wish you luck and say don't be discouraged by this. You could be one of the best competitors in the amateur sport, within 3 years, but if you do this too soon, the expense won't justify the lack of rewards, as amateur events pay little to nothing, unless you're looking for a trophy and perhaps a free T-shirt and a Tub of Protein powder, for coming top 3.
You really have to start out at the lower levels of the sport, with 100% passion for how you look, and how the sport might make you feel, because you can't make a living out of it, (even with the possible photo shoots, magazine coverage etc etc), unless you go pro, and even then you need to be probably top 6 per show, and preferably living near to the event location, to cut down on things like hotel bills and travelling expenses, and if you do things like figure not BB, you have to spend more on the coutoure and finery, like shoes, bikini additions, one piece suit, which increases the cost, especially if you're using a different bikini and one piece per show.
So don't think you can't do this, as I think many women could if they really wanted to, but you're clearly not ready, and don't in mind have enough conditioning, time, or understanding properly of formats, federation rules, posing, etc etc, and if I tried to help you, I'd be letting you eventually spend money on this, potentially to come stone dead last, which would detract from the enjoyment of the experience, and potentially leave you deluded and willing to can it, whereas more time, understanding, prep, and a better finish might fuel your desire to do better.
You could be so good at this, so be patient, don't lose heart, and keep working on the little things, and really getting your nose into whole thing, and learning more about it, because the more you know, and the more you cna make it work for you, the better you'll potentially be
.mojonathin wrote:
Meal 1 35g porridge made with water. 100mls skimmed milk, 16g whey protein.
All other meals are the same. 100gms green veg; 75gms chicken breast, 50gms brown rice, low sodium chilli sauce
Trying to make 4litres water daily, up to 3 at the minute. I have 9 weks to competition and weigh 140lb, 5'2" and bosy fat 28% AM I MAD OR CAN I DO IT?
Frist of all...YOU ARE NOT VERY OLD... age is just a number...not a death sentence. Now that I got that out of the way. Allow me to share experience with you. I competed in first figure comp. this past October at age 40, you can do anything you set your mind to if your will is there and goals are realistic. That being said.....GOALS NEED TO BE REALISTIC. It took me 12 months to prepare, hired a personal trainer, a posing coach, stuck to a grueling diet for 6 months, trained A$$ off, and finished 5th place. It was the most challenging thing I have ever taken on (other than being a mom) but also a very rewarding one. A very expensive sport also. Between the cost of supplements, trainers, coaches, suits for the show, entry fees, gym fees, and let's just admit eating healthy is not cheap, it can be very costly! I don't believe 9 weeks is enough time for you, however, I would never discourage one from trying for the experience. I learned far more from the other competitors in one day than I did after training for a year. I weighed 130 to begin, gained 12 pounds during training and leaned out to 124 pounds. It really takes a toll on your body but definately worth the benefit. I would seriously think about a more realistic goal like Boss Man stated with a 6 month mark and allow that to be your "experience goal". From that you can live what competition is like and see if it's one you would like to continue to pursue. Good luck and keep us posted
