cutting diet plan female

Designed for a 120lb female, this plan provides at least 1g of protein per pound of bodyweight to maximize lean mass preservation and 0.4g of fat per pound of bodyweight to ensure normal hormonal function. This article explains what to eat and avoid on a…, Many people choose to follow a diet plan to jumpstart weight loss and control their food intake. + more exercises, + Allow for 4 cheat meals in 8 weeks to have something to look forward to and break the monotony. Because your body prefers to use carbs for energy instead of protein, eating an adequate number of carbs may combat muscle loss (14). (or turkey, or white fish, red meat or salmon the night before first leg day each week), 3 sets, 15 reps (short rest in between sets), 3 sets, 30 reps (touch floor with dumbbells), 5777 N Meeker Ave, Boise, ID 83713-1520 USA, CGT-10: 2 tsp before and after workouts to aid in strength, building muscle mass and supporting recovery, Glutamine: use pre- and post-workout for recovery, Fish Oil: with meals 2x2 a day for essential fats, ZMA: use at bedtime—supports muscle growth, strength, and athletic performance. A recent trend in weight loss is counting the macronutrients carbs, fats and protein, rather than focusing on calories. Learn how muscles are made, which foods fuel a strong body, and how to get started. There are a million ways to get your training in, so find something that you enjoy doing so that it can become a part of your lifestyle. If you’re on a cutting diet, you need to eat more protein than if you’re merely trying to maintain weight or build muscle mass. Have a solid supplementation plan in place. It’s not for dudes with more fat than a stick of butter either. Strength training is an important part of an exercise routine. Although you may gain weight after a cheat meal or refeed day, this tends to be water weight that’s usually lost over the next few days (26). 11 am - Whey protein shake, 3 fish oil softgels and 3 ounces of strawberries or blueberries. This article explains how to follow a 1,500-calorie…. Cheat meals and refeed days may boost your morale, exercise performance, and hormone levels but aren’t necessary for a cutting diet. Protein intake is... Emphasize complex carbs. One more plus is that I am never without food, having to rely on fast food or other convenience foods to get me through the day. Here is the meal plan schedule for women: 8 am - 2 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion, mushrooms, spinach, etc. You’re only meant to follow it for a few months preceding an athletic event and should combine it with weightlifting. 3 This meal contains about 260 calories and 14-16 grams of protein. Cutting is an increasingly popular workout technique. For cardio, I dedicate at least two days a week to spin class, one day for sprints, and the rest of my cardio is steady state (30-60 minutes) on an Arc Trainer or inclined Treadmill. As Stern lays out in the book, the goal of a cutting phase is to trim the body of excess fat while retaining muscle. Shoot for a weight loss of 0.5 to 1 pound of bodyweight per week. Eighty-six the bread and dairy products. They can hinder your progress if improperly planned. After subtracting your protein and fat needs from your total calorie intake, divide the remaining number by 4, which should tell you how many carbs you can eat per day. I believe the most important factor in keeping my nutrition in check (in any season) is planning and preparation. Once you added and sculpted lean mass, you'll want to show it off to its best effect. The 6-Week Cut Diet. In general, an average woman needs around 2,000 calories per day to maintain her weight but 1,500 calories to lose 1 pound (0.45 kg) of fat per week, whereas an average man needs around 2,500 calories to maintain his weight or 2,000 calories to lose the same amount (5). That’s because you’re getting fewer calories but exercising routinely, which increases your protein needs (10). Don't risk doing a workout improperly! For example, studies demonstrate that reducing fat intake from 40% to 20% of total calories lowers testosterone levels by a modest but significant amount (4, 12). Note: This meal plan is just an example. Nutrition plays such an important role in overall health and wellness, and an even bigger role when it comes to preparing for a competition, event or photo shoot. This must take priority. All rights reserved. All rights reserved. Join today and unleash the power of BodyFit! While it’s common to reduce fat intake on a cutting diet, not eating enough can affect the production of hormones like testosterone and IGF-1, which help preserve muscle mass.

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