Skip to content
Home » Meal Plan For Weight Loss And Muscle Gain Female

Meal Plan For Weight Loss And Muscle Gain Female

Meal Plan For Weight Loss And Muscle Gain Female: Over the years, popular opinion thought that only men were eligible to gain muscle and keep fit; women, on the other hand, were to be subject to what it termed to be a “lady-like thing,” you know, being at home, taking care of the home front, the kids and have been friendly and accessible. Well, let’s say there’s a heat wave.

As they crave an all-inclusive workout regimen by all and sundry, most females are sniffing around for the best meal plan for weight loss and muscle gain they need to adapt to stay in shape.

Without delay, this article will bring you everything you need to know about the meal plan you need for weight loss and muscle gain as a female. So, what are we waiting for?

A Guide to Weight Loss and Muscle Gain

Naturally, a female, on average, consumes less of a man’s food ration yet gains weight faster than most men, thanks to the body composition the ladies are wired with.

Moreso, it is estimated that most women live sedentary lifestyles as opposed to their male coun. Compared to the risk of illness associated with weight gain and osteoporosis, they are at higher risk.

With the alarming increase in female medical health, there is a need to find a diet plan that suits them to avoid the risk of the diseases mentioned above. This brings us to the next question of what the nutritional requirement of the average woman is; let’s have a look

Also Read: Can You Freeze Sesame Seeds? Preserving Nutritious Delights

Requirements for Weight Loss and Muscle Gain for Females

Similar to the nutritional requirements for men regarding weight loss and muscle gain, women only need a class of food a bit higher than another due to their composition.

The consumption of proteins leads to an increase in the build-up of muscle mass which in turn can be converted to muscle gains. Animals And plant proteins should be taken adequately by a woman to boost muscle mass.

Body Building foods such as beef, eggs, whey, hemp, milk, etc., should be consumed appropriately to increase the flesh(muscle mass). Aside from that, women should include a meal of carbs and essential food to improve energy and metabolism.

Depending on your lifestyle, sedentary ladies are expected to consume wholesome and nutritious food with fewer calories. Women with active lifestyles take more energy by giving food and increasing protein for lost muscles. Anything between 1800-2800 calories should be any woman’s target.

Muscle Gain Requirements

Depending on the body goal you want for yourself as a woman, your muscle gain requirement will differ from your buddy’s, so it is better to stick to your terms.

The ideal pound per day to increase your muscle build is to aim for 1g of protein per pound of your body. This will help you meet up your muscle gain requirement.

If you aim to hit 150 pounding of your muscle gain program, you are expected to consume daily nutritional food that can give you ⅓ to ⅙ of your body mass daily; with this, you are more likely to hit your target.

In gaining muscle, the most crucial factor to consider is consistency; fervently follow your plan and watch yourself improve in your muscle accumulation. In a nutshell, here are specific steps to maintain and build a muscle mass different from your current body mass.

  • Ensure you consume at least 1g of protein per pound of your body mass.
  • Lower your carbohydrates intake and go for low-end carbs
  • Drink plenty of water, at least a gallon per day.
  • Vegetables, legumes,s, and nuts should also be part of your diet

Weight Loss Requirements

There is a difference between gaining weight and gaining muscles. While the former has to do with an accumulation of excess fat in the body, the latter converts these fats to powers that yield a pleasing tone and fit physique.

The benefits of weight loss for women outweigh the initial fatigue and pains that come with weight loss. When your body composition improves, when you start having that fine-looking shape, and you feel very free to carry yourself, hardly would you remember the pain of that deadlift nor the strain of that plank.

These workout exercises will help keep your body in good shape as you plan on losing weight and gaining muscles.


Credit to

Sit-ups are great ways to lose fat and convert the excess to lean muscles; by sitting in the air with your foot firmly planted on the floor, you burn the fat around your lower torso out and give your thigh flexibility and easy stretch.

Legs and Biceps stretch

This workout involves you sitting in thin air and trying to lift your legs forward while having your hand stretch towards your leg; this exercise improves blood circulation and endurance, consequently leading to leaner muscles.


While considered a male form of exercising, deadlifting has been known to improve endurance and cardiovascular strength, and body shaping, so dear lady, do sleep on the part where you can get the figure of eight.

Frog jump, leg Raised.

Get a box or something similar, hop from your ground level up to the top of the box, and raise your right leg forward as you slowly jump back to your starting position, doing this 10-15 times in a 3 set.

Other exercises include doing a plank, twisting to the rear, etc; try as many as you can manage and watch yourself become lightweight with your weight loss worries gone.

Benefits of a meal plan and weight loss and muscle gain for females

Before thinking you’re wasting your time on an exercise, evaluate how far you have and when you started to compare results. Of course, it is no rumor that a meal plan to cut weight and gain more muscles comes with benefits building an excellent framed body tonality, reducing body fat, improving your metabolism, and even the anti-aging effect you get. What else is there to ask?


The best meal plan for weight loss and building muscle as a woman is no different than the man; it always starts with a need to stick to your routine and maintain good health practices as you put them to practice. Don’t be left out, take advantage now and thank me later.

Until next time, Adios.


Leave a Reply

Your email address will not be published. Required fields are marked *