FRANK N THE GIRLS

So what does a female powerlifting diet look like? A female powerlifting diet will generally involve eating enough calories to maintain weight, and allocating 1.5 to 2 grams per pound of bodyweight to carbs, 0.9 to 1.1 grams per pound of bodyweight to protein, and the remainder of calories to fats. However, this will change if we’re cutting or bulking.

With this article I wanted to provide the science of nutrition in a practical way, so that you can read this article and understand the basics of female nutrition, and how to implement nutritional changes yourself.

After reading this article you will learn:

• How to implement each layer of the nutrition pyramid

• How to optimize your nutrition based on your goals.  This will be split into: weight maintenance, muscle gain, and fat loss.  

• How to work with the menstrual cycle to better your performance

• Bench Press: 5×5 at 80% 1RM

• OHP: 5×1 at 80% 1RM

• Pull-ups: 5×5

• Incline Dumbell Flies: 3×10

• Dumbell Pullover: 3×10

• Rear-Delt Flies: 4×10

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