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 2 phase. The focus of this review will be the latter, although periodization during the hypertrophy phase and physiological processes of hypertrophy will be discussed. For a bodybuilding athlete, the goal during the weight loss phase is improvement of body composition. Body composition is characteristically expressed as a combination of fat mass and fat free mass. In the weight loss phase, athletes aim to maintain maximum muscle mass, mass that was attained in hypertrophy phase, while decreasing body fat with aim of improving muscular definition. This phase is crucial for contest preparation because bodybuilding competitors are judged on physical appearance defined by total muscle mass, muscular symmetry, muscular definition and posing talent (Masedu, Zirulo, Valenti, & Di Giulio, 2012; Van der Ploeg, Brooks, Withers, Dollman, Leaney, & Chatterton, 2001). It is accepted that improvement of body composition is not only important in the sport of bodybuilding, but is a highly regarded measure of physical fitness in competitive sports (DeLany et al., 2014; Sundgot-Borgen et al. 2013). For athletes who participate in weight-category sports such as in combat sports, or other aesthetically judged sports including gymnastics, there are benefits like improving athletic performance through improving power-to-weight ratio (Sundgot-Borgen et al. 2013; Sundgot-Borgen et al. 2014). The weight loss phase for bodybuilding athletes ranges between 12 and 16 weeks. A combination of resistance training, aerobic exercise and proper nutrition are employed to lose as much body fat as possible while attempting to maintain as much lean mass (Kistler et al., 2014; Masedu, et al, 2012; Van der Ploeg et al. 2001). It is accepted that weight loss is achieved when energy expenditure exceeds caloric intake. Nutrition, as 3 caloric intake, plays an integral role in weight training as it fuels athletes for training, aids in the recovery process and promotes physiological adaptations (Longland et al., 2016). Protein intake during training and caloric deficit has been highly researched. Protein intake and weight loss rates will be considered in this review, in order to make appropriate suggestions for the female