In one day, a typical female bodybuilder consumes four whey protein shakes, 24 ounces of chicken, one-half cup of oatmeal and four servings of vegetables, reports Shape Magazine's Charlotte Hilton Anderson. Anderson tracked a female bodybuilder's diet over one day, which included six different meals.Continue Reading
The International Society of Sports Nutrition recommends that athletic women consume 1.4 to 2.0 grams of protein per kilogram of body weight, or approximately 1 gram of protein per pound of body weight per day, reports Muscle & Strength magazine. The magazine suggests that women bodybuilders who eat a high-protein low carbohydrate diet get better results. A 150-pound female bodybuilder should eat five meals a day with 30 grams of protein at each meal. A typical serving of fish or chicken has about 30 grams of protein. Female bodybuilders can use protein supplements for at least half of their daily protein intake because protein shakes are low in carbohydrates and fat.
WebMD reports that a healthy woman has 18 to 32 percent body fat. In order to get the chiseled look of a bodybuilder with a clearly visible "six-pack," the body fat percentage has to be reduced to about 5 to 12 percent, says Shannon Clark for Bodybuilding.com.Learn more about Muscle Toning