9
Eating Program- Women for muscle building
PLEASE NOTE THIS IS FOR BULKING AND BUILDING MUSCLE FOR A 60KG
WOMEN. BEST COMBINED WITH EXERCISE PROGRAM # Breakfast:
Oats -50g
Greek yogurt-170g
Flax seed -5g
Berries -60g
Whey protein(Natural whey) -2 tbs
# Lunch:
Cooked chicken fillet- 150g
Mixed salad greens
Feta cheese -30g
Bagel -1 serving
# Dinner: Haddock -170 g
Lentils-30g
Cooked Broccoli -100g
Cooked Spinach -100g Avocado -50g
# Snacks:
Peanut Butter -20 g (natural sugar free)
Greek Yogurt plain - 170g
Rye bread-50g
#
Post workout : (If you working out) Whey protein-natural -2 tbs
Banana -120g
Jelly beans -10g
#
If you would like to take out anything look at substitute page The total calorie intake for this plan would be:
Calories: 1908
Protein: 186g
Carbs: 181g
Fat: 54g