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Bodybuilding Nutrition - Sample Bodybuilding Diet

Lose Bodyfat And Gain Muscle With A Good Bodybuilding Diet

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Sample Bodybuilding Diet For Women

Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters

Meal 2 (9 AM)
1/2 meal replacement packet mixed with water or

a protein powder (with around 20 grams of protein) mixed with 20 grams of carbs from cream of rice, grits, or oatmeal.
1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)

Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

Recommended Basic Bodybuilding Supplements For Women
(Essential to take)

Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, extra Calcium (preferably calcium citrate for best absorption), 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil. Also, for convenience purposes a good Meal replacement packet or protein powder is a great way to add valuable calories and nutrients to your diet. For more information on this subject please refer to my article on Bodybuilding Supplementation Basics.

Note: For recipes on protein shakes and protein bars, please visit the Healthy Bodybuilding Recipes page.


Performance Enhancing Supplementation
(Recommended for hard training female bodybuilders who want to get the most out of their program}

In addition to those basic supplements, I would also recommend Creatine (please refer to my Creatine Basics article) and Glutamine (please refer to my Glutamine Basics article) as these two supplements offer many of the same properties as anabolic steroids (such as increased recovery, increased strength, increased glycogen levels, enhanced immune system and higher nitrogen synthesis) without the side effects as they are not hormones.

Bonus: Bodybuilding Supplements To Aid Fat Burning
(Optional)

Are there any bodybuilding supplements that can help a bodybuilder burn fat? If the advice provided above is not followed, then no supplements that you take may help you in your quest for burning fat. However, assuming that you are following all of the advice provided above, there are a few supplement stacks that may indeed improve your metabolism and help you in your quest for better definition.

For more information on these types of supplements, please take a look at the following:
Final Notes
You can experiment with various foods and also even substitute the protein shakes for real meals as well (though for most of you, protein shakes and meal replacements are more convenient). After 5 weeks of following this diet program, start adjusting your calories and cycling them as described in my Bodybuilding Nutrition Basics article.

Now, I understand that going from 2-3 meals a day to six can be quite a shock. However, I do not expect you to change everything all at once. As a matter of fact, this is the reason why 99% of dieters out there fail. My goal is to have you succeed just as I did when I had weight problems. Therefore, if you rather ease into this program slowly by making small changes to your current diet on a bi-weekly basis, then please visit my article on Easing Into A Bodybuilding Diet



About The Author

Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.

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