Muscle building nutrition for a 120lb female. Looking to put on size while maintaining low body fat
Meal One
1 Cup Egg Whites
1/2 Cup Oatmeal
Meal Two
Banana or Apple
1 Serving Peanut Butter
Meal Three
6oz Chicken
5oz Sweet Potato
Meal Four
Protein Powder
Meal Five
6oz Chicken
271g Green Veggies
Meal Six
Casein Protein
Pre Work Out - Pre work out w/ creatine
Post Work Out - Protein Shake
Meal One
140 Calories, 27g Protein, 2g Carb
150 Calories, 5g Protein, 3g Fat, 27g Carb
Meal Two
120 Calories 31g Carb
190 Calories, 9g Protein, 16g Fat, 7g Carb
Meal Three
195 Calories, 35g Protein, 5g Fat,
200 Calories, 10g Protein, 3g Fat, 40g Carb
Meal Four
120 Calories, 24g Protein, 1g Fat, 4g Carb
Meal Five
195 Calories, 35g Protein, 5g Fat
100 Calories, 3g Protein, 17g Carb
Meal Six
120 Calories, 24g Protein, 1g Fat, 3g Carb
Pre Work Out - Depends
Post Work Out - 120 Calories, 24g Protein 1g Fat, 4g Carb
Total Macros
1515 Calories, (784 Calories) 196g Protein, (315 Calories) 35g Fat, (416 Calories) 104g Carb