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At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each diet depending on your weight and preference with meal frequency. Typically people will get better results with higher meal frequency. However you can still get good results even if you are restricted to just three food meals each day as long as you supplement properly.
Remember there are more variables in determining your calorie requirements than just your weight. Your genetics, gender and level of physical activity will mean every individual is different. Try experimenting with different calorie intakes to find what works best for you.
Click on the link to the diet plan that best suits your weight and the number of meals you want to eat each day!
Save a copy of your PDF diet plan and share it with your friends!
Gaining muscle in women is similar to how men gain muscle, but that muscle might not always be as apparent on women due to body type. Women tend to have a more difficult time building muscle mass than men because of the structure of the female body and the setup of their hormones. If a woman has a soft figure, she will need to reduce her body fat before the muscle she builds becomes visible. Increasing muscle mass is both aesthetic and healthy for women.
It is a common misconception among women that lifting heavy weights and doing heavy compound movements will not just build muscle but will turn them into bulky masculine bodybuilders. Let me answer this once and for all by saying that it is simply not true. Women just don’t have the genes or the hormones to bulk up without enormous effort and a little help from chemicals. In fact the opposite is true; doing compound movements like squats, deadlifts and bench press will create a lean, slender and rounded healthy look. The only exception to this rule is women with high body fat. When you have high body fat lifting heavy weights has the potential to make you look bulky in the short to medium term (though long term it will improve physique as heavy weights is actually the best fat burning exercise). However it is worth saying again, this is certainly not the case for women with average to low body fat.
Take quality supplements, protein powder and eat high protein diet.
Eat protein-rich foods both before and after your weight-training workout. Protein builds muscle mass; carbs give you energy and help the protein reach your muscle cells.
Eat well and often between larger meals. Snacking keeps your metabolism going, allowing you to burn more calories when you’re not working out. A shake of Whey Protein Isolate with a handful of almonds is a perfect snack. When snacking be sure that you are actually snacking with foods that are healthy. Many popular snack bars marketed as healthy are high in sugar and hydrogenated oils.
Building muscle for females is hard work
Girls can be timid or unsure about how hard to go in the gym. Push yourself hard every time you hit the gym. You won’t build muscle, lose fat, or achieve your body shaping goals if you don’t go to your limits.
Muscle Coach has always emphasised that STRONG IS THE NEW SKINNY.