Natural Bodybuilding Diet for Women

With so many different factions of bodybuilding competitions for women to compete in, many are looking for a natural bodybuilding diet for women to help them get ready for a show. Whether you are looking to compete in a figure competition, bikini competition, or Fitness, finding something that works can be challenging

Even if you don’t plan on competing, this natural bodybuilding diet for women will give you the basics to build muscle and get a very aesthetic, toned, and shapely body.

This article will discuss natural bodybuilding diets for women and include some meals, for example. Let’s get to work!

Disclaimer

Remember that I am not a medical doctor, and you should consult your physician before starting any type of new diet, exercise, or supplementation plan. This article is for informational purposes only.

Sample Natural Bodybuilding Diet Meal Plan

This is a sample natural bodybuilding meal plan for women I created to help build muscle and lean. I have separated this into five meals so the body gets constant nutrition throughout the day without feeling hungry.

Also, every meal has a decent amount of protein to help rebuild muscle tissue after strength training.

For example, the amounts that I have listed may need to be adjusted depending on your current body weight.

I recommend that you find out your caloric needs by using a calorie calculator app such as MyFitnessPal or a TDEE calculator here

Breakfast – Egg whites with Ground Turkey, Oatmeal, and banana

• Three egg whites
• 2 oz 99% fat-free ground turkey breast
• ⅓ cup (uncooked) instant oatmeal
• ½ banana

Snack 1 – Chocolate Peanut Butter Protein Smoothie

• One scoop whey protein isolate (Chocolate flavor works best, (check out the protein we use here)
• ½ banana
• 1 tbsp natural peanut butter
• ½ cup unsweetened vanilla Almond Milk

Lunch – Chicken Sandwich on a whole wheat bun and steamed broccoli

• 4 oz grilled chicken breast
• One whole wheat bun
• 1 tbsp low-fat mayonnaise
• Lettuce, tomato, and pickle as garnish
• ½ cup steamed broccoli

Snack 2 – Cottage Cheese and frozen mixed berries

• ½ cup low-fat cottage cheese
• ½ cup mixed frozen berries

Dinner – Shrimp Tacos and Salad

Tacos

• 6 oz cooked shrimp
• 2 yellow corn tortillas
• ½ avocado
• 1 tbsp No sugar added salsa for flavor

Salad

• 2 cups romaine lettuce
• 1 tbsp balsamic vinaigrette/olive oil dressing

Natural Bodybuilding Workout Routine For Women

Before we get into a natural bodybuilding diet for women, we need first to discuss exercise. You must implement exercise and proper nutrition to develop a woman’s ideal fit and firm body.

If you just implement a diet by itself, you will lose weight. However, you will not develop shape and muscle tone without proper exercise.

Here is a sample bodybuilding workout routine for women that can effectively build muscle while burning body fat.

Monday Workout – Pull

• Wide Grip Lat Pulldown- 3 sets, 8-12 reps, rest 2 minutes between each set
• Bent over row or rowing machine- 3 sets, 8-12 reps, rest 2 minutes between each set
• Reverse fly -3 sets, 8-12 reps, rest 2 minutes between each set
• Bicep Curls -2 sets, 8-12 reps, rest 2 minutes between each set
• Forearm Curls – 2 sets, 8-12 reps, rest 2 minutes between each set
• Abdominal Crunches (bodyweight only) -2 sets, 15-20 reps, rest 2 minutes between each set
• Abdominal Leg raises (bodyweight only) – 2 sets, 15-20 reps, rest 2 minutes between each set

Tuesday Workout

30 minutes of low-intensity cardio first thing in the morning on an empty stomach

Wednesday Workout – Legs

• Squats or Leg Press- 3 sets, 8-12 reps, rest 2 minutes between each set
• Lunges- 3 sets, 8-12 reps, rest 2 minutes between each set
• Leg Curls -3 sets, 8-12 reps, rest 2 minutes between each set
• Leg Extensions -3 sets, 8-12 reps, rest 2 minutes between each set
• Inner Thigh Machine- 2 sets, 8-12 reps, rest 2 minutes between each set
• Outer Thigh Machine- 2 sets, 8-12 reps, rest 2 minutes between each set
• Calf Raises (seated or standing)- 2 sets, 8-12 reps, rest 2 minutes between each set
• Abdominal Crunches (bodyweight only)- 2 sets, 15-20 reps, rest 2 minutes between each set
• Abdominal Leg raises (bodyweight only) -2 sets, 15-20 reps, rest 2 minutes between each set

Thursday Workout

30 minutes of low-intensity cardio first thing in the morning on an empty stomach.

Friday Workout – Push

• Chest Press -3 sets, 8-12 reps, rest 2 minutes between each set
• Chest Fly- 3 sets, 8-12 reps, rest 2 minutes between each set
• Shoulder Press- 3 sets, 8-12 reps, rest 2 minutes between each set
• Shoulder Lateral Raise- 3 sets, 8-12 reps, rest 2 minutes between each set
• Tricep Extension -2 sets, 8-12 reps, rest 2 minutes between each set
• Tricep Kickback- 2 sets, 8-12 reps, rest 2 minutes between each set
• Abdominal Crunches (bodyweight only)- 2 sets, 15-20 reps, rest 2 minutes between each set
• Abdominal Leg raises (bodyweight only)- 2 sets, 15-20 reps, rest 2 minutes between each set

Saturday Workout

30 minutes of low-intensity cardio first thing in the morning on an empty stomach

Sunday Workout

Light Stretching and/or foam rolling

Drink Plenty Of Water

Remember that the body is primarily made up of water, so to build muscle, lose fat, and run at an optimum level, you should drink enough clean water every day.

We think it is a good idea to try drinking at least half of your body weight in ounces of water daily.

Supplementation

This article is focused on replicating the natural bodybuilding diets and workouts from the 1980s. However, the 1980s lacked the abundance of supplements that are available today.

To build the maximum amount of muscle as a woman, supplementation, in my opinion, is essential.

We recommend looking into the Brutal Force line of products to build muscle naturally as a woman without drugs.

You may think these supplements are only for men, but many women are getting amazing results.

Check out a few examples of the results receive when combining proper nutrition, weight training, and Brutal Force Supplementation

Check out my full in-depth review of Brutal Force Bodybuilding Supplements here.

Why Natural Bodybuilding?

All of this is based on subjectivity, but I believe natural bodybuilding for women is the most aesthetically pleasing. When creating this natural bodybuilding diet for women, I looked to the past similar to my male bodybuilding diet and plan.

In my opinion, the epitome of natural female bodybuilding was in the 1980s.

Let’s take a look at the first Miss Olympia, Rachel McLish

You can see, that Rachel is not overly muscular. She had a firm and toned physique that I believe can be achieved naturally without drugs.

Now I’m not here to judge anyone and what they want to do with their lives. Current female bodybuilders work very hard and accomplish some amazing things.

However, we cannot deny that the types of drugs they take do not influence their sexual characteristics.

Just look at Iris Kyle, the most recent Miss Olympia for open bodybuilding. You can see that there are strong masculine facial characteristics and an extreme level of muscle mass that simply is not possible naturally for a woman due to differences in hormone levels.

Also, current bodybuilding competitions require that you get down to dangerously low body fat levels to show muscle definition. In most cases, additional drugs and diuretics are needed to get that “shredded” look.

While we cannot speak for the current bodybuilders, I do know that the types of drugs that are taken currently can increase health risks.

The general public, however, is returning to a more feminine-looking bodybuilding physique, which is why there are three separate factions of bodybuilding competitions that cater to a more natural and beautiful physique.

Not only do I believe the Natural bodybuilding style of the 80s to be more attractive, but also healthier long term. Just take a look at Rachel in her 50s.

Rachel is still looking amazing not only for her age but any age for that matter.

These are the few reasons I will always promote natural bodybuilding for both men and women.