Information Motivation Supplementation
Chapter 3: Nutrition

Step 1: Watch The Video Guide
Step 2: Get the Plan Below
Step 3: Go To Next Chapter

Female 20-39 Muscle Building Nutrition Video Recap

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Nutrition is one of the most important aspects of getting the results you crave. In order to build lean muscle, you need to eat properly, and provide your body with the necessary nutrients. If you feed your body too much, you'll start to gain unwanted body fat; if you don't feed your body enough, your metabolism will slow down, energy levels will drop, and you'll find it really tough to put on any lean, sexy muscle. We're here to provide you with the meal plan, tools and knowledge to build your dream body. Get ready to sculpt a masterpiece physique in the kitchen!

How many calories should you consume?
LBS | KILOS 3-5 times per week
Recommended Daily Caloric Intake:  

Example Meals for Female 20-39 Muscle Building

The example meals below are based on a 3000 calories per day muscle building diet. You may need to adjust the amounts of foods to meet your individual caloric needs.

Meal 1



1.5 Cups Uncooked Calories: 461
Fats: 7.5 Grams | Protein 19 Grams | Carbs 81 Grams
Egg Whites

Egg Whites

4 Eggs Calories: 68
Fats: 0.2 Grams | Protein 14.4 Grams | Carbs 0 Grams
Whole Egg

Whole Eggs

2 Eggs Calories: 147
Fats: 10 Grams | Protein 12.6 Grams | Carbs 0.8 Grams

Meal 2

Natural Peanut/Almond Butter

Natural Peanut/Almond Butter

3 Tbs Calories: 292
Fats: 24 Grams | Protein 12 Grams | Carbs 9 Grams
Wheat Bread

100% Whole Wheat Bread

2 Slices Calories: 260
Fats: 4 Grams | Protein 8 Grams | Carbs 46 Grams


1 Large Calories: 105
Fats: 0.4 Grams | Protein 1 Gram | Carbs 27 Grams

Meal 3

Chicken Breast

Lean Meat

4 Oz Calories: 186
Fats: 4 Grams | Protein 35 Grams | Carbs 0 Grams
Brown Rice

Brown Rice

2 Cups Cooked Calories: 432
Fats: 3.6 Grams | Protein 10 Grams | Carbs 90 Grams


1 Cup Calories: 55
Fats: 0.5 Grams | Protein 3 Grams | Carbs 11 Grams
Olive Oil

Olive Oil

0.5 Tbs Calories: 60
Fats: 7 Grams | Protein 0 Grams | Carbs 0 Grams

Meal 4



4 Oz Calories: 207
Fats: 12.3 Grams | Protein 22 Grams | Carbs 0 Grams
Sweet Potato

Sweet Potato

12 Oz Calories: 324
Fats: 0.7 Grams | Protein 7 Grams | Carbs 75 Grams

Meal 5: Pre-Workout

Protein Shake

Whey Protein

1 Serving Calories: 110
Fats: 1 Gram | Protein 22 Grams | Carbs 1 Gram


1 Cup Uncooked Calories: 312
Fats: 6 Grams | Protein 12 Grams | Carbs 54 Grams

Meal 6: Post-Workout

Protein Shake

Whey Protein

1 Serving Calories: 110
Fats: 1 Gram | Protein 22 Grams | Carbs 1 Gram


1 Serving Calories: 120
Fats: 0 Grams | Protein 0 Grams | Carbs 30 Grams

Keys To Your Nutrition Success

The Basics

Since you're trying to build lean muscle mass, your main focus is taking in more calories than you burn off over the course of the day. Having that small calorie surplus is vital, because your body needs the energy to build new lean muscle.

Shoot to eat between fifteen and sixteen calories per pound of body weight, every day. (For example, if you weigh 120 pounds, you want to eat between 1800-1920 calories.) This is slightly higher than what you require in order to maintain your body weight, and will help encourage the formation of new muscle tissue.

These additional calories are essential to start the muscle building process. If you want to reach this goal, you're going to have to eat. We'll show you how to keep it healthy, so you stay lean as you get sculpted. Once you have your calorie intake, it's time to determine your macronutrients. This includes proteins, carbohydrates, and fat. Contrary to what you might have read, low carb diets are not always best.

( Expand All )

Meal Frequency And Consistency


What To Eat

Workout Nutrition

Weekends And Restaurants



Final Word on Nutrition for Female Muscle Building

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You now have your diet, the necessary tools, and the nutritional know-how to build a curvaceous, sexy body. Calculate your calories, go grocery shopping, and start getting results. Time, hard work, and dedication will get you the gorgeous physique you want. Remember that each meal will include a fist-size portion of protein, a fist-size of portion carbs, and a small amount of healthy fat. Keep on track, and you'll inspire other women with such a stunning figure.

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