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Muscle Building Nutrition for Female


#1

Muscle building nutrition for a 120lb female. Looking to put on size while maintaining low body fat

Meal One
1 Cup Egg Whites
1/2 Cup Oatmeal

Meal Two
Banana or Apple
1 Serving Peanut Butter

Meal Three
6oz Chicken
5oz Sweet Potato

Meal Four
Protein Powder

Meal Five
6oz Chicken
271g Green Veggies

Meal Six
Casein Protein

Pre Work Out - Pre work out w/ creatine
Post Work Out - Protein Shake

Meal One
140 Calories, 27g Protein, 2g Carb
150 Calories, 5g Protein, 3g Fat, 27g Carb

Meal Two
120 Calories 31g Carb
190 Calories, 9g Protein, 16g Fat, 7g Carb

Meal Three
195 Calories, 35g Protein, 5g Fat,
200 Calories, 10g Protein, 3g Fat, 40g Carb

Meal Four
120 Calories, 24g Protein, 1g Fat, 4g Carb

Meal Five
195 Calories, 35g Protein, 5g Fat
100 Calories, 3g Protein, 17g Carb

Meal Six
120 Calories, 24g Protein, 1g Fat, 3g Carb

Pre Work Out - Depends
Post Work Out - 120 Calories, 24g Protein 1g Fat, 4g Carb

Total Macros
1515 Calories, (784 Calories) 196g Protein, (315 Calories) 35g Fat, (416 Calories) 104g Carb