To be clear, this is what I’m eating while on an semi-aggressive cut.
In the near future I’ll be adding more food, quite happily.
The motivation for this post is actually born out of a few conversations with a woman at my gym who is considering competing. She recently lost a lot of weight and would like to continue her healthful transformation.
She recently started strength training and became interested in the world of physique competitions. Good for her!
The trouble is that this new goal requires her to start building new muscle- and she’s hardly eating enough to maintain the muscle she has! She barely eats 1200 calories a day. Ouch 😦
I get it. She’s dead scared of gaining back the weight she put on.
But the thing is she’s just stumbled upon what I might consider one of the best kept secrets of the gym, at least as far as we women who started training in the 90s are concerned.
A million other, far more qualified people than myself have already explained the science behind eating enough food, muscle growth, and physique transformation:
Oh and here.
Just to get you started, ladies.
But the bottom line is that muscles need calories, which means you eat more while looking awesome.
Aesthetics are personal, but, give yourself a chance, you’ll most likely love how you look, but more importantly, how you’ll feel with a bit o’ muscle.
And oh the training, it’s glorious, empowering. You can check out my post about my own journey into lifting here.
The meal plan I’m sharing with you today is not for muscle growth, I should add, but aims to preserve as much muscle as possible while achieving fat loss. Every person is an individual (duh…), but seriously, even my own body needs different things at different times to achieve whatever goal I’m after. This is just a sample. With the goal of demonstrating, that even for fast fat loss (lol), you eat!!
So here we go, a typical day of meals for me while trying to lean-out 🙂
Metal #1, 6:30 am:
1/3 cup oats, 1 cup egg whites, 1 tbl no sugar added jam, 1 tbl greek yogurt, 1/2 tbl peanut butter. About 315 cals, 36g protein.
Meal #2, 7:30am:
whey protein shake made with 1 scoop powder, coffee, and ice. 120 cals, 24g protein.
Meal #3, 11am:
6oz plain 0% greek yogurt with tbl cocoa powder; 1 slice toast with 1tbl peanut butter and no-sugar added jam; 1/2 cup grapes; coffee. 315 cals, 25g protein.
Meal #4, 2:00pm:
4oz chicken breast; 1oz cheddar cheese; 1.5 cups mixed carrots, pepper and grape tomatoes. 310 cals, 35g protein.
Meal #5, 5:15pm:
4oz balsamic chicken; 1 cup broccoli; 1/3 cup rice w/beans; mustard. 250 cals, 30g protein.
Meal #6, 8:00pm:
I had planned in something so ‘egging’ different BUT had some cravings to quell ;).
1.5 graham crackers; 1/2 tbl peanut butter; 1 tub Oikos vanilla greek yogurt, frozen. 250 cals, 12g protein.
So totals for the day:
About 1500-1550 cals, 162g protein. Carbs were a touch high from where I’d like them, but worth it to keep cravings at bay and to keep things consistent.
When I get back to maintenance I’ll do another run down. And then again at a bulk.
My goal here was to encourage the women who hardly eat to eat. To me, this doesn’t look like a lot of food- it’s a cut! There are women lifters who cut and far more calories even! But I definitely know women who would be scared to eat even this amount. Basically, even if your goal is to lose fat, you should be eating, and eating well!