Female Body Builder: A 29 yr old female with 8 yrs of resistance training experience was evaluated with Dual-Energy Xray Absorptiometry (iDEXA) for body composition and bone mineral density at 20 weeks prior to competition. She was apparently healthy, working 45 hours per week, and taking Ortho-Novum (birth control) as her only medication. During the initial 8 weeks she consumed an isocaloric diet of 2000 kcal (40% protein, 20% fat and 40% carbohydrate) and engaged in resistance and cardiovascular training at a frequency of 5 and 3 sessions/wk, respectively. The intensity (momentary muscular fatigue for resistance and 75% heart rate reserve for cardiovascular exercise) and volume (90 min resistance, 45 min cardiovascular) of workouts were consistent during the first eight weeks.
| |
BMD (g/cm2)
|
BM (kg)
|
LBM (kg)
|
Fat Mass (kg)
|
% fat
|
|
20 wk pre
|
1.204
|
62.7
|
45.6
|
14.6
|
23.4
|
|
competition
|
1.203
|
55.0
|
46.3
|
6.6
|
11.3
|
Bone mineral content was maintained at 2.5 kg throughout the 20 weeks. Regional % fat was reduced 42.9, 46.2, and 60%, in the arms, legs, and trunk from week 20 to competition, respectively.
CASE STUDY ABOVE
QUESTION BELOW
Describe the nutrition and exercise program during the final 12 weeks that you would prescribe to achieve the aforementioned results. Be specific to nutrition content, caloric content, percentage of each macronutrient, type of food, timing of food relative to exercise, and fluid intake, as well as any nutritional supplement that may assist in her body composition makeover. Develop a specific weekly exercise program with reference to mode, frequency, intensity, duration and overload of both resistance and cardiovascular exercise. Provide scientific support for your recommendations.
SUBJECT - NUTRITION AND EXCERCISE PHYSIOLOGY