The Diet for Figure Competition

While there is no official diet for figure competitions, the majority of competitors adhere to the same basic guidelines for diets and modify these guidelines to match their particular body types and training schedules. The American College of Sports Medicine states that males should have a minimum of 6% body fat and women should have a minimum of 10% body fat. It is unhealthy and perhaps dangerous to maintain a body fat percentage below certain ranges.

Recognizing Calories

According on your current level of exercise, a good figure competition diet should be split into portions of protein, carbs, and healthy fats. You need to burn around 3,500 more calories than you consume in order to reduce 1 lb of body fat. Although your food and metabolism handle the remaining component of this, exercises may help you burn a significant amount of it. For instance, if you exercise and burn around 3,000 calories each day, you may consume about 2,000 to 2,200 calories per day. You will have enough energy to go through your exercises with this, which will result in a deficit of around 800 calories. You will have lost around 1.5 lbs. or 5,600 calories over the course of a week.

intake of protein

In order to assist retain muscle mass while burning off as much body fat as you can before competition 2, the National Strength and Conditioning Association recommends that your protein intake during your cutting phase be around 30 to 40 percent. Don't stray from proteins like chicken, fish, turkey, and eggs. To provide your muscles with a steady supply of amino acids to draw upon as required, you should consume protein five to six times each day.

intake of carbohydrates

A few fundamental guidelines must be strictly followed while consuming carbohydrates. Before a competition, you should consume only carbs that are low in salt or sodium-free. They must be devoid of any additives, preservatives, or artificial sweeteners. To support healthy bowel habits and aid in the digestion of protein, carbohydrates should also be rich in fiber. Plant-based meals like leafy green vegetables and legumes are excellent suppliers. If you are not prone to insulin and blood sugar spikes, you may add fruit. Fruit's sugar content may cause some individuals to gain additional weight. If uncertain, limit yourself to veggies. A good source of complex carbs is oatmeal. Aim to consume around 40% of your daily caloric intake from complex carbs.

A few fundamental guidelines must be strictly followed while consuming carbohydrates.

Before a competition, you should consume only carbs that are low in salt or sodium-free.

Optimal Fat Intake

Even during a cut, healthy fats shouldn't be eliminated. The growth and synthesis of hormones in your body are aided by healthy fats. Several of these hormones encourage the development of muscle. You run the danger of losing muscle definition without enough fat, which may significantly lower your chances of winning a figure competition. Aim to consume at least 10% of your daily calories—and no more than 15%—from foods like avocados, almonds, and olive oil. A figure competition diet allows for unlimited fat consumption since it has no impact on blood sugar levels as carbs do.

Choosing the Correct Division

The first step for a female client starting her path toward the competition stage is to choose the category she prefers. The degree of muscularity and leanness she must commit to depends on her decision. The main goal must be an objective evaluation of preference, lifestyle, and commitment to proper diet. The personal trainer's responsibility is to describe the minute but crucial variations between the groups.

FIGURE

a focused, tight gaze.

The V-taper is the main focus: broad shoulders, well defined deltoid caps, a small waist, slim legs, and rounded glutes.

little to no striations and a fair quantity of muscle.

Mandatory, structured positions that emphasize the V-taper.

FEMALE PHYSIQUE

an appearance that is more muscular and very tight.

The V-taper is the main focus: broad shoulders, well defined deltoid caps, a small waist, slim legs, and rounded glutes.

a significant quantity of muscle with some striae.

Mandatory positions that are organized to emphasize muscular definition and the V-taper.

routine of bodybuilding poses.

BODYBUILDING FOR WOMEN

tremendous muscle definition and tightness.

The V-taper is the main focus, with a broad shoulder, pronounced deltoid caps, a small waist, slim legs, and rounded glutes.

the most intense muscular growth and greatest amount of striation.

Mandatory, structured positions that emphasize muscular definition.

routine of bodybuilding poses.