Diet Plan For Weight Loss And Muscle Gain Female

Increase your protein intake trying to eat a gram of protein per pound of weight increase your caloric intake so you consume more calories than you burn.

Diet plan for weight loss and muscle gain female. Shredded chicken 2 tbs. To recap here s how to eat to build muscle. Worse still they often recommend a low fat diet. You can build lean muscle in a calorie deficit.

However if you can attain your calories in less meals feel free to do it. Calculate your tdee total daily energy expenditure and add 250 calories over your number. This will result in you gaining definition around your arms legs glutes and waist. In this phase of our four weeks to fit program you ll eat between 1 400 and 1 500 calories per day and you ll consume ample amounts of protein.

Whether you want to lose some weight or tone your body we will aim for 3 main meals and 1 2 snacks. This will ensure you re burning off body fat while sparing muscle. So make sure to adjust your diet accordingly. Following is a sample diet plan that can aid healthy weight gain.

This will be coupled with keeping your carbs and fat intake in check to moderate levels. This can result in the unhealthy deposition of fats around your belly area or organs respectively. As most females want to tone up we recommend eating 20 under your bmr. They usually recommend high carb diets laden with oats protein shakes with fruit wholemeal bread potato rice i don t care if it s white or brown etc.

The traditional advice from bodybuilding gurus is to eat everything in sight to increase muscle size. If your goal is to gain lean muscle you should focus on exercising. Day one 1 cup green vegetables 8 oz. Eating processed foods for weight gain can lead to the accumulation of subcutaneous or visceral fat.

This women s nutrition plan will be an example so you can organize it according to your schedule. Because eating every 3 4 hours will allow you to never feel hungry which will help you to stop craving junk food. High protein foods are very important for gaining muscle but carbohydrates and fats are also necessary sources of energy. Consume the rest of your calories from foods composed of carbs and fats.

Consume 1 1 5g per pound 2 2 3 3g per kg of bodyweight in protein every day. Your aim should be to build muscle mass and gain weight in a healthy way.