Sample BBing Plan for Women

GOAL:

To spend only three days a week in the gym, and have significant results, here is a great sample schedule to do it. follow this exact schedule if you like, or feel free to adjust it to your preference if you wish to train other body parts on different days.

Monday: legs and shoulders, calves
Tuesday: training off
Wednesday: back and biceps, abs
Thursday: training off
Friday: chest and triceps, abs
Saturday: training off
Sunday: training off

Number of exercises, sets, reps

Try to do 3 or 4 exercises per major muscle group (legs, back, chest, shoulders), and 2 or 3 exercises per minor muscle group (biceps, triceps). you can do 1 or 2 exercises for abs and calves. go for 3-4 sets of about 15-20 reps per set as i have found this repetition range to be optimal for toning and fat loss.

Training time

On training days, try to train not later than before the 4th meal, so that you have enough energy to train well during the day.

 I instead of talking about what you can not eat, let's talk about what you can eat. there are actually a lot of food items that you can include in your bodybuilding diet plan

 I want you to have six 'meals' a day as eating more frequently will increase your metabolism which in turns helps you to lose fat and will also feed the muscle so that it gets that firm and toned look you are after. don't worry, you won't have to spend your time in the kitchen cooking all day; some of the 'meals' will be a quick shake or a small snack. you will be eating every 3 hours so that your body becomes more efficient at burning all the calories faster. this is what we want to happen in order to lose that body fat.

 I made a great tasting diet schedule for you, which will help you get the results you are looking for. each meal consists of carbs, proteins and fat sources as you can see in the diet plan below. feel free to switch the foods from the sample diet below up with any of the other food sources from the same category. just pick what you feel like having from the table, or follow my sample diet schedule and you will be well on your way to great results. it's easy as that!

Food preparation
Preferably i want your vegetables to be steamed and i want you to use pam fat-free cooking spray instead of olive oil or especially butter to cook your food. you can find calorie-free salad dressing in all flavors for a great tasting salad and delicious calorie free marinades for chicken, beef or fish. you can also use fat-free mayonnaise, ketchup, sweeteners, herbs and spices to enhance the taste of your food. told you this diet would be good!

The amount per food item is based on a 120-140 pound female who wishes to lose body fat and add some muscle at the same time to become more toned and firm looking. add a little more amount per food item if your weight is higher and/or if you are very active during the day.