The female bodybuilding diet is designed for females who desire to add lean muscle mass to their physique. The amount of muscle mass required to enter a female bodybuilding competition can usually be acquired in 1-2 years depending on how dedicated you are to your weightlifting workout, your eating habits, and your genetic makeup.
The macronutrient percentages females should aim for gaining lean muscle mass are 40/30/30, that’s 40% carbs, and 30% each of protein and fat.
During your bulking phase you want to gain lean muscle mass but not an abundance of body fat. If you gain too much body fat you will need to begin your pre-contest diet a few weeks early to lose the extra body fat.
For gaining lean muscle mass, a female bodybuilding diet total calories should equal 15-17 times your bodyweight in pounds. So if you are 120 pounds you should aim for at least 1800 calories, but no more than 2040.
From this you can calculate how much protein, fat and carbs you need to be eating. For example, if you are 120 pounds and eating 1800 calories per day, you will need to eat 180g of carbs, 135g of protein and 60g of fat per day. This will allow you gain sufficient muscle mass while minimizing body fat gain.
Female bodybuilders typically gain 1-2 pounds of muscle mass per month. It is a slow process, so do not get discouraged when it seems like you are not making any progress. Allow yourself at least two months before noticing any measurable differences in your body composition or muscle mass.