Home » All » Female Physique » Female Physique Transformation 101 – Calories, Macros, Adjustments, Diet Plan Etc
Female Physique

Female Physique Transformation 101 – Calories, Macros, Adjustments, Diet Plan Etc

(Updated April 3rd 2017 – 04/03/2017)

The truth no fitness industry “guru” or “expert” wants you to know about Female Physique Transformation

I’m all for rapid fat loss and strict dieting, however, to achieve this well it MUST be set up correctly.

You see, it’s an EXTREMELY fine line between fat loss, performance and illness. Miss out one key aspect and you’ll quickly become over trained, ill, bored, weak etc.

For rapid physique transformation several factors must be optimized and come together in unison.

Trust me, it’s harder and more complicated than you think..

That’s why 99% of people fail, losing muscle, restricting themselves to chicken and veg, not sleeping, rebounding, having epic cheat meals, getting ill and being fatigued all day, everyday.

It’s taken me 7 years and experience with over 500 clients to fine tune rapid fat loss for females, here’s what you need to know…

Why Most People Fail

Attention to Detail…

As mentioned, for successful and  rapid Female Physique Transformation numerous factors must be optimized and combined, it’s way more than calorie restriction and weight training. At least if you want to be successful, that is…

For example, when designing the 90 Day Bikini Transformation Challenge every alteration I made to the diet or training had a knock on effect. I considered a TON of variables (and you should too!) to make it one of the most successful rapid fat loss programs in the world. These variables include:

  • Refeeds,
  • Macronutrient Cycles,
  • Supplement Protocols,
  • Training Intensities,
  • Advanced Training Variables / Methods,
  • Training Volume,
  • HIIT Sessions,
  • Rest Days,
  • Recovery Factors and more.

When working with my personal clients they also record various factors, monitoring intensity, energy, tiredness, gym performance, soreness, sleep, hours they wake, blood sugar levels etc, feeding back to me on a daily, weekly and bi-weekly basis.

I must also note another major reason for failure is consistency and building an enjoyable, long lasting plan. Most people jump on random magazine or cover model plans, which, aren’t remotely enjoyable or sustainable!

That’s why I teach everyone in the 90 Day Bikini Transformation Program to use these advance strategies BUT, implement them in a sustainable and enjoy manner. This combo right here, almost guarantees rapid fat loss and long-term success. Just take a look at what members are saying and achieving in the 90 Day Bikini Plan HERE.

Here are some recent results, paying close attention to detail, they dropped FAT while improving MUSCLE.

The Key to their success?

An Advanced Plan using all the techniques discussed above, which was also sustainable!

Working together, this allows us to achieve that fine balance and maximize fat loss while maintaining or even improving performance / muscle, as you can see from the photos!

As you should see from the photos and information I’ve discussed, attention to every detail is KEY!

Below are some vital factors that you must consider and optimize everyday.

Setting Calories – What You Need To Know

Calories matter, a lot!

No list could be complete without discussing the fundamentals of energy balance. There’s been a lot of debate regarding calories, saying they don’t matter.

This is incorrect, they are actually vital for Female Physique Transformation. Sure, if your 40% bodyfat and just starting to eat healthy, simple steps like a diet overhaul can make a drastic difference and you may not need to track calories.

However, this is not the same as a well trained individual wanting to do a rapid Female Physique Transformation, which we are discussing in this article (context is key).

You must set calories correctly. If you are setting them too low then you’ll under recover and be a fatigued unsociable grump (yep, we’ve all been there!).

Contrastingly, if calories are too high you won’t maximize fat loss or achieve eye catching results in a short period of time (which is the physique transformation we are aiming for).

For example, when designing the 90 Day Bikini Transformation Challenge I provided an exact calorie and macro breakdown specific to that persons body.

However, along with tailoring this to their body, I also teach people how to ADJUST calories based on their progress – this is the ULTIMATE tool any trainer, coach or serious athlete must master.

Rather than just randomly dropping calories by 500 or using an online calculator, try and establish an accurate figure for your body, training and lifestyle.

Far to often people just blindly drop calories or use very approximate (and inaccurate) calculators. In my research experience when testing people on the metabolic cart in our lab (the most accurate measure of resting energy expenditure), I’ve seen the metabolic cart generate figures that are 300-500 away from the most commonly used and most accurate calculator.  Imagine how far off other, less accurate calculators can be!

If you’re starting off 300-500 calories out, you could be in a tremendous energy deficit or contrastingly, you may be in no energy deficit at all!

In other words, randomly setting calories is like picking a random number between 1500 and 4000!

As you can see, it’s very easy to get wrong. That’s why you must adjust calories accordingly, pay close attention to progress and your bodies feedback. I rarely have clients on the same calories for more than 2-4 weeks!

(Related: Learn more about Female Specific Nutrition in this ultimate blog post: https://www.rudymawer.com/blog/female-specific-diet)

Calorie / Nutrient Cycling is VITAL

Calorie and nutrient cycling is a big deal, I’ve written several key articles online that have started to help coaches, trainers and the general fitness world become more aware of the need to calorie and nutrient cycle.

As I state in my articles (links below), you would do the exact same training plan for weeks (not progressing the weights, changing the exercises etc), so, why does EVERYONE diet the same for weeks and weeks?!

Our body is MADE to adapt. It’s a survival machine and it does not want you to get shredded (sadly)! Centuries ago, weight loss, low calories and an energy deficit was a sign of starvation, illness and eventually death!

It doesn’t know you are dieting or prepping for a show, it doesn’t know you could drive to the shop now and buy food. For all your body knows, you could be stuck on a desert island with no food!

This is why our body is so good at metabolic adaptation. This means it adjusts it’s energy output to meet your calorie intake. Unless you know how to trick it with refeeds and adjusting hunger hormones it will simply adapt and cause weight loss plateau.

For this reason, calorie cycling and nutrient cycling is absolutely key!

In the 90 Day Bikini Transformation Challenge I’ve strategically built in both calorie AND macronutrient cycling on a WEEKLY BASIS.

I also have strategic REFEEDS, based on the research these have been proven to drastically re-set your anabolic and hunger hormones, metabolism and thyroid. Basically, they are tricking your body or hitting the re-start button and ensuring the fat loss is rapid and doesn’t stall or slow!

Your diet should be changing daily, weekly and monthly. Ensure you adjust and periodize it to mimic key factors such as daily NEAT, training session volume, muscle groups worked, sleep, dieting time (how long you’ve been following the diet or that block of the diet) etc.

(NOTE: You can read my article explaining the importance of this HERE).

Macronutrients – You’ve Been Lied To!

female physique transformation orangeI’m sorry.

This section isn’t going to provide some secret macronutrient ratio. Instead, it’s going to give you WAY more long-term value.

It’s going to teach you the importance of macronutrient tailoring and why there is not one size fits all approach. This is a far greater and more valuable tool than any macro or meal plan that may help in the short term, but leaves your stuck and uneducated over the long term.

Macros (carbs, fat, protein) are a highly debated subject. Despite what people tell you, there’s no ONE best approach.

Low carb, high carb, low fat, fasting, Keto etc, they all work, for different people at different times.

The few true experts within the fitness industry know this and, we are able to tailor the diet to YOU, based on YOU and YOUR goals, and not on our own twisted biases, dieting principles or personal dieting preferences.

Having the knowledge to tailor your own or your clients diet is key and fundamental, however, less than 1% of people know how to do it.

Much like optimizing physique transformations, this is a skill which requires years of research, knowledge and EXPERIENCE. I’ll be the first to admit, it took me several years and experience with a couple hundred clients to really nail this down.

Although I provide example diets and macronutrient breakdowns in my programs such as the 90 day Bikini Transformation Plan and my Personalized Physique Plans, I emphasis that this is just an educated starting point. You WILL need to alter this based on you and your goals, for most, this may be minor tweaks, for others, it can be drastic changes.

belly fat

Real Life Example:

A great example is a current client I’m working with, who’s lost over 100 LBs (yes that’s 100 LBs, it’s not a typo). Initially, we had great success on a lower carb and Keto diet, however, over time we transitioned based on progress, feedback and results from monitoring her blood sugar levels after meals and on most mornings.

But, guess what?

Now, we have even greater success on a HIGH carb diet! She slowly shifted from 20g of carbs per day to eating over 200g per day, thats a 10 fold increase!! What’s more, her fat loss and strength have never been better, months into the diet!

(You can view a bunch more reviews of my work in the 90 Day Bikini plan)

So, how do you know what’s best? Well, you must consider the factors below…

Carbohydrate Intake, What You NEED To Know:

This is the hardest and most controversial macronutrient that needs to be tailored.

Your carb intake should be based on the following principles:

Complex I know, this is why I spend a whole section discussing carbohydrate tailoring and cycling strategies in the 90 Day Bikini Transformation Challenge.

Carbohydrates are an athletes tool that can be used extremely successfully, if you know how.

However, the problem is few people “know how”. For 99% of people they do it wrong, in which case carbohydrates can cause issues and illness, such as diabetes and insulin resistance and this is why they get such a bad wrap!

Although I wish I could, sadly, I can’t keep give a definitive one-size-fits-all recommendation for carbs. Anyone that does is cheating you, as mentioned, you MUST tailor it and continually try different carbohydrate intakes. Pay attention to details and find what works for you!

To get a rough estimate, work out your protein intake and the minimum fat intake (details below) and then play with the fat and carb intake to find what’s best.

You can learn more about Carb Cycling & Carb Timing in this post: https://www.rudymawer.com/blog/carb-cycling-1o1

Protein Intake (The Easy Part):

Proteins a little easier, and out of every dietary recommendation it’s probably the one that is most consistent between clients and programs. Unless you have a specific illness / disease protein intake should be moderately high to very high.

To keep things easy, I recommend 1 – 1.5g of protein per LB of body weight for 99% of people reading this.

In other words, if you weigh 150b you would consume 150g – 225g of protein per day.

As with everything else, protein may need adjusting. When dieting and lower on calories, you must get a fine balance between all 3 macros (carbs, protein and fat). On occasions, protein can be taking up to many calories and you may need to reduce slightly (to the 1g per LB body weight mark), to allow more space for fats or carbs.

Healthy Fats:

Healthy dietary fats play an important role in health and hormone function. For this reason, long periods of very low fat intake is not recommended, especially for Female Physique optimization or health. As a minimum, I recommend consuming 20-30% of your calories from fat. Some days may be slightly lower, however, over a period of a week or month it should average out.



It can be a confusing and overwhelming world when it comes to supplements.

Driven by sales and false adverts based on no research, these days, literally every supplement on the market will apparently “transform your life”…

As nice as this would be, it’s simply not the case. Supplements do play a big role, but, only if everything else is in place first.

Just like exercise won’t work well if your diet and sleep is poor, supplements won’t work if other factors aren’t being optimized. Luckily for you, this is a complete guide, so you really have no excuses after this article 🙂

Anyhow, i’ll cut to the chase and give you my list of fundamental supplements you need, proven by research:

  • Beta Alanine & Caffeine (to boost exercise performance and burn more fat),
  • BCAA
  • Whey
  • Omega 3
  • Creatine
  • ZMA

(Related: You can get my entire list of personal supplement recommendations a lot with the lowest prices HERE.)

Higher Carb or Higher Fat For Female Physique Transformation?

After setting protein and a minimum fat intake, you must decide if your remaining calories are going to come from more fat, carbs or a combination of both. Again, there’s no exact formula. Try different combos for 1-3 weeks and see how you do. Measure progress then change it around and see how a different approach works.

Here’s some considerations to get started:

As a rule of thumb, if you have large amounts of muscle mass, weight train everyday with high volume (e.g. 15-20 sets or more), are already lean, keep weight off easily, feel great after high carb meals, you may just be suited to a higher carb approach.

Contrastingly, if you are over weight, inactive, don’t train daily, struggle with your weight, have less muscle, slower metabolism etc, you may be suited to a higher protein and moderate fat intake.

As you can see, it highly depends on YOU. Test, test and test some more!

Don’t worry, I’m not going to leave it without any examples. Again, I’ll emphasis these are just examples to help you get started. I dislike giving set macros, but hopefully after this article you understand they are just a starting point and you’re GOING to tailor them over the coming weeks (if not, re-read the above!).

female physique


Refeeds may work as well, however, they may also kick you out of Ketosis unless you know how to implement them (which is an article in its self). For this reason, I’ve left them out for now.

I will also note this type of diet is best for very obese and less active people or those with specific diseases. If you are already lean and want to optimize muscle gain and fat loss, this is unlikely to be the BEST approach.

If you want to get done-for-you meal plans that implement all the strategies in this article and are easy to follow then click HERE 


Hopefully this article has provided some insight on Female Physique Transformation, including:

– The importance of tailoring your diet,
– How to make tweaks and changes,
– Why there’s no best plan, you must change and adjust,
– How to get started,
– Considerations for calories & macros,
– Example macro plans you may start with.

If this article has left you MORE confused than when you started this is GOOD.

Hear me out…

In the fitness / nutrition world far to often people sell a “best approach”. They make you believe their approach is the best way, they even cherry pick science to make it sound advanced and clever.

Hopefully now you can see most “experts” are actually frauds. Any expert or fitness professional that tells you THIS IS THE BEST OR ONLY WAY is horribly wrong.

This is why I compiled 7 years knowledge and experience with 500 + clients, including Hollywood Celebrities, Gold Medalists, Pro Bikini Athletes and World Record Holders into the 90 Day Bikini Transformation Plan.

However, despite giving people a done-for-you and easy to follow plan, I continually emphasised and teach people to tailor and monitor progress!

This is your most valuable key for body transformations.

Best of all, because you’ve made it to the end of this blog post and are obviously serious about your physique, I’m going to give you my best one-time offer on the 90 Day Bikini Transformation Plan

If you want to get started now, follow THIS LINK AND SAVE OVER 80%

belly fat

Good Luck! Let me know how you get on!

About the author

Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

View all Articles by Rudy »

Follow Rudy on Facebook >>

Follow Rudy on Instagram >>