Nowadays, bodybuilding is quite in trend whether it is for men or women both of them want to get an ideal physique. But when it comes to women, building muscles can be tough for them as compared to men as they don’t have testosterones like them. However, there is great news for all women and that is women have same tendency for protein synthesis like men have. If we provide right nutrients to our body, it will increase lean muscle mass. Workout and legal steroids are also important but diet is the key factor. While you want to build muscle, you need to keep the following in your mind:
Calories for Muscle Building:
If you want to gain muscle, you need to eat well but make sure that you don’t over eat. Overeating will only make you fat. You need to keep a check on your calorie and other nutrients intake. Remember the CICO principle (calories in versus calories out) – to maintain weight you need to balance the number of calories you consume with the number you expend, to lose weight you need to burn more than you take in. Usually the calories that you must be taking are at least 12 to 15 times more than your weight. You can divide the total calorie intake by 4 or 6 and take that many meals.
Breakdown of Macronutrients:
When it comes to bodybuilding, all three macronutrients are important for you. Proteins will help you repair, put on and rebuild muscles while carbs will help stimulate insulin, provide you with desired energy to work out and glycogen replenishment and fats will help in hormone development. So, your diet must contain 30% fats, 30% carbs and at least 40% proteins.
Where to get Macronutrients from?
You can easily get nutrients from your food. But for that you must be aware of the food items in which they are present and their quantity in it. In this way, you can easily make a diet plan for yourself according to your daily nutrient needs. Here are few foods from which you can get macronutrients:
When you hear the word protein, the things that click your mind are usually meat. And yes you are right! Source for proteins are meat, fish, dairy products and poultry products. You can also have some meat with fats as they are good fats and will help you build muscles.
While you are building muscles you must know that complex carbs are good for you. If you are taking carbs after workout, it will help you in building muscles by stimulating the release of insulin in your body. You can get carbs from apples, whole grains, berries, brown rice, green veggies, white rice, squashes, potato, quinoa and sweet potato.
Researches and studies have shown that having high fats and proteins can help you gain lean muscle mass along with strength. You can get your desired fats from coconut oil, pumpkin seeds, whole eggs, olive oil, avocado, flaxseeds, cashews, nut butters, almonds, meat and walnuts.
Build your Bodybuilding diet for women:
You need to count your total nutrients requirements and should divide them in small meals. Here are few sample options which you can try to get rid from your extra fats while maintain and gaining lean muscle mass.
Meal Plan 1:
- Protein shake
- Boiled or steamed chicken breast with sweet potato and green beans
- Steamed chicken breast with avocado
Meal Plan 2:
- ½ cup oatmeal
- ½ banana
- ½ cup egg white
- 1 cup berries
- 4 oz. Grilled chicken breast with asparagus
- 1 cup veggies
- 1 can tuna
- ½ yam
- 2 tbsp salsa
- 1 scoop protein powder
- Almond milk
- 2 cup mixed greens
- Grilled chicken or turkey
- ½ plain yogurt
Meal Plan 3:
- 3 egg whites
- 1 cup spinach
- ½ cup veggies
- 4 oz. baked tilapia with broccoli
- 4 oz. Grilled tofu
- ½ cup brown rice
- 10 to 12 walnuts
- 1 apple
- 1 tbsp natural nut butter
- 4 oz. lean beef burger
- 1 cup Sautéed veggies
- Protein powder
- Almond milk
You can follow the above illustrated meals as well as can take them as sample, and can design a meal plan that fulfill your daily nutrient needs.
Along with the bodybuilding diet for women you also have to ensure that you have got the right workout plan for yourself. It must focus on your upper as well as lower body. If you are having a combination of proper diet and workout, you can easily see the results and can get your beach ready muscular physique in few weeks. While following the diet plan, make sure that you are not starving yourself as starving will only use your body fats and you won’t be able to build lean muscles.
Legal Steroids for bulking and cutting:
Once your diet plan and workout plan are all set, the next thing which you need to focus is the legal supplements. These supplements will help you take your workout to the next level and you will be able to see effective and efficient results.
If you visit their official page, you will see numerous testimonials of their users who recommend them to newbies. Their products are 100% legal as they are made from natural ingredients and are safe to use. They will help you transform your body and get one that you have always wanted. Furthermore, these anvarol, winsol supplements will help you get your desired energy which will surely take your workout to the next level.
Along with all the pros, some of its other benefits are that they will burn your extra body fats and will help you build muscle mass without any side effects. These supplements will enhance your energy, strength and endurance to perform better in the gym. Moreover, manufacturers are offering different discounts and deals for their valuable customers which can’t be ignored or not benefitted from.
So, try out the diet plan with proper workout and legal steroids to gain lean muscles in a short period of time.