View Full Version : Lean muscle mass for woman

02-08-2013, 03:38 PM
I was curious what females diets look like that are trying to gain lean muscle & if you could tell me what you think of mine. Supplements also! Open to criticism! I'm also not train for a show or anything... I also train & so cardio everyday. I know I know I hate to take a break!

I'm 23, 5'4 and 109lbs!

Meal 1- 1/2 cup of oatmeal with almond milk and almonds, 1/2 a banana
Meal 2- kashi bar honey flax almond with 3oz. Of black berries
Meal 3- 5 to 6 oz of turkey chicken fish or lean beef, 4 egg whites
Meal 4- post work out protein shake (ISO-100) 25-40 grams of carbs from oatmeal or carborush from metrx
Meal 5- 2 rice cakes with peanut butter, can of tuna (depends of I'm really hungry)
Meal 6- same as #3
Meal 7- casein shake (dymatize) before bed

1700-1900 calories
30-50g fat
2-8 saturated
160-200 protein
100-160 carbs

Fish oils, multi, digestive enzymes
Assault preworkout
Aminolast intra
ISO-100 and carb post
Casein before bed