MAINTAINING LEAN BODY MASS DURING WEIGHT LOSS FOR THE AMATEUR FEMALE

127 Pages·2017·13.88 MB·English

MAINTAINING LEAN BODY MASS DURING WEIGHT LOSS

FOR THE AMATEUR FEMALE BODYBUILDING ATHLETE

A Project

Presented to the faculty of the Department of Kinesiology
California State University, Sacramento

Submitted in partial satisfaction of
the requirements for the degree of

MASTER OF SCIENCE

in

Kinesiology
(Exercise Science)

by

Yesenia Rodriguez-Shifflett

SUMMER
2018
MAINTAINING LEAN BODY MASS DURING WEIGHT LOSS

FOR THE AMATEUR FEMALE BODYBUILDING ATHLETE

A Project

by

Yesenia Rodriguez-Shifflett

Approved by:

__________________________________, Committee Chair
Roberto Quintana, Ph.D.

____________________________
Date

ii
Student: Yesenia Rodriguez-Shifflett

I certify that this student has met the requirements for format contained in the University
format manual, and that this project is suitable for shelving in the Library and credit is to
be awarded for the project.

__________________________, Graduate Coordinator ___________________
Daryl Parker, Ph.D. Date

Department of Kinesiology

iii
Abstract

of

MAINTAINING LEAN BODY MASS DURING WEIGHT LOSS

FOR THE AMATEUR FEMALE BODYBUILDING ATHLETE

by

Yesenia Rodriguez-Shifflett

Purpose of Project
To have guide for the female athlete through the weight loss phase of preparation for a
bodybuilding contest with the awareness of the health implications that often arise due to
improper weight and make them aware of the importance of a healthy contest
preparation.

Summary of Project
The manual produced is organized in a systematic manner so the athlete is able to follow
a direct narrative towards taking the steps involved in bodybuilding preparation. The
manual introduces the history of bodybuilding and what the sport is today followed by
the phases of contest preparation from exercise demands to nutritional guidelines direct
from a competitor.

iv
Conclusions Reached
The manual effectively provides the tools for the many aspects needed for bodybuilding
competition preparation in one manual based on up-to-date research, teaching the athlete
step-by-step how to use the tools. This manual is crucial for the athlete’s education and is
meant for wide use.

_______________________, Committee Chair
Roberto Quintana, Ph.D.

_______________________
Date

v
DEDICATION

To Caleb and Charlie,
for their unconditional love and support.

To Alex,
for many late nights of reading with me.

vi
TABLE OF CONTENTS
Page
Dedication ................................................................................................................... vi
List of Tables ............................................................................................................ viii
List of Figures ............................................................................................................. ix
Chapter
1. INTRODUCTION …………………………………………………………..…... 1
Purpose ............................................................................................................. 5
Significance ....................................................................................................... 5
Limitations.…………………………………………………………………… 6
Delimitations ..................................................................................................... 6
Assumptions ...................................................................................................... 7
Definitions of Terms and Concepts .................................................................. 8
2. REVIEW OF LITERATURE ................................................................................. 9
3. METHODS ........................................................................................................... 21
Search Parameters ........................................................................................... 21
Organization of Articles .................................................................................. 21
Manual Organization ...................................................................................... 22
Manual Outline ............................................................................................... 23
4. PROJECT ............................................................................................................... 24
5. DISCUSSION AND CONCLUSION ..................................................................109
References ..................................................................................................................113
vii
LIST OF TABLES
Tables Page

1. Description of body circumference measurements and skinfold sites .............. 36
2. Weight loss rate calculation examples .............................................................. 45
3. Example of daily protein intake calculations. ................................................... 46
4. Daily meal preparation, macronutrient and calorie tracking, food log ............. 47
5. Weeks 1-3 (microcycles) exercise routine – Mesocycle 1 ................................ 53
6. Weeks 5-7 (microcycles) exercise routine – Mesocycle 2 ................................ 57
7. Weeks 9-12 (microcycles) exercise routine – Mesocycle 3 .............................. 61
8. Additional exercises, for exchange, organized by body part ............................ 65

viii
LIST OF FIGURES
Figures Page

1. Body measurement guide...................................................................................37
2. Fitness Categories for body composition (%Body Fat) for women
by age.................................................................................................................38
ody composition (%Body Fat) for women by age..................40
3. Load distributions represented by maximal repetitions (RM) in each weekly ............. 53
Microcycle of linear and reverse linear periodization strength trai
ix
1

Chapter 1
INTRODUCTION

In the last 30 years the popularity of weight training as a primary form of exercise
has increased. The sport of competitive bodybuilding which implements a rigorous
weight training schedule has also grown significantly (Dutton & Laura, 1989).
Bodybuilding can be broadly defined as the use of resistance training through weight
lifting to attain and improve skeletal muscle hypertrophy and definition, distinct from
sports such as Olympic weightlifting or powerlifting where the goal is to attain maximum
strength. Since its early forms dating to the 1800s in Germany, to the first Mr. Olympia
contest in 1965 bodybuilding has expanded as a sport through the inclusion of female
bodybuilding athletes in the 1970s and through its expansion of female categories in
more recent years (Giessing & Todd, 2005). Currently, the fastest growing female
category in bodybuilding is the ‘Bikini class’ due to its judging requirements, it is the
natural transition for amateur female weight-lifters who want to enter bodybuilding
competitions. In this review, athletes described as bodybuilders are those who train for
and compete in bodybuilding contests at the professional or amateur level, because many
who partake in weight lifting recreationally, do not call themselves bodybuilders as they
do not make the transition towards preparing for bodybuilding contests (Dutton & Laura,
1989).
Contest preparation for bodybuilders includes two fundamental training periods:
the long-term phase is the hypertrophy phase and the short term-phase is the weight loss