Awesome Female Muscle Growth Guide (7) Day Meal Plan

We will show you how females can grow muscle simple and easy.

Sounds intriguing?

Lets jump into the Female Muscle Growth guide!

It is known that female muscle grows at about the rate of half of what a male would.

Female flexing her muscles

This is due to the fact that females simply don't have the levels of testosterone in their body that's necessary to produce significant amounts of muscle mass.

Tips for Female Muscle Growth

  • Follow a good diet plan to give you the nutrients your body needs to grow your muscles.
  • Lifting progessive heavy weights is a priority to enable good growth.
  • Allow enough time for your muscles to recover, don't exercise every day.

But, this isn't to say you can't be successful.

With the right program in place you can see gains of 1-2 pounds of lean muscle per month!

Follow this guide with some hard work and dedication and you will see your muscle gains.

Coming up we will show you step by step our female muscle building exercise plan.

But first,

Getting your diet in line is half of the equation for muscle building results.

The following meal plan is going to help to provide the nutrients your body needs to generate more muscle without adding any unnecessary body fat.

Since we know you want to stay lean while adding some additional curves to your body, this plan will help you accomplish that goal perfectly.

Female Muscle Growth Meal Plan

Monday Meal Plan

Breakfast

6 egg whites

Salsa

1 tbsp olive oil

1 banana

1slice of whole grain bread

Mid-Morning

½ cup Greek Yogurt

1 cup blueberries

2 tbsp flaxseeds

Lunch

6 oz chicken breast

1 small whole wheat tortilla

Sliced veggies

1 tbsp olive oil

salad dressing

1 orange

Mid-Afternoon

1 scoop whey protein powder

1 apple

10 almonds

Dinner

6 oz lean steak

5 spears asparagus

1 small sweet potato

1 tbsp olive oil

1 tbsp lemon juice

Before Bed

½ cup low-fat cottage cheese

1 tbsp natural peanut butter

Tuesday Meal Plan

Breakfast

6 egg whites

Salsa

2 slices whole grain bread

1 tbsp natural peanut butter

1 banana

Mid-Morning

1 can of tuna

Celery and carrot sticks

1 oz cheddar cheese

1 slice whole grain bread

Lunch

6 oz turkey breast

1 cup brown rice

Steamed broccoli

10 almonds

Mid-Afternoon

1 scoop protein powder

2 kiwi fruits

20 pistachios

Dinner

5 oz salmon

2 cups steamed broccoli

1 small potato

Before Bed

½ cup cottage cheese

2 tbsp flaxseeds

Wednesday Meal Plan

Breakfast

1 cup cottage cheese

1 cup blueberries

¾ cup bran cerea

l2 tbsp slivered almonds

Mid-Morning

1 scoop whey protein powder

1 orange

10 almonds

Lunch

1 can of tuna

1 cup brown rice

Salsa

Diced peppers,

carrots and onions

Mid-Afternoon

2 hard boiled eggs

1 apple

Carrot and celery sticks

Dinner

6 oz cod fish

Steamed cauliflower

1 cup cooked quinoa

1 oz cheddar cheese

Before Bed

1 cup Greek Yogurt

2 tbsp flaxseeds

Thursday Meal Plan

Breakfast

3 links turkey sausage

¼ cup oatmeal (raw measurement)

½ grapefruit

Mid-Morning

1 cup cottage cheese

1 banana

1 tbsp peanut butter

Lunch

6 oz chicken breast

1 cup whole wheat pasta

½ cup tomato sauce

Chopped veggies as desired

Mid-Afternoon

1 scoop protein powder

1 apple

20 almonds

Dinner

6 oz steak

2 cups steamed broccoli

1 large sweet potato

1 oz cheddar cheese

Before Bed

1 cup skim milk

1 apple

Friday Meal Plan

Breakfast

1 whole egg

1 cup bran cereal

1 cup milk

10 almonds

1 cup grapes

Mid-Morning

1 cup low-fat yogurt

1 cup raspberries

2 tbsp slivered almonds

Lunch

6 oz chicken breast

1 small whole wheat pita

Lettuce, onions, peppers, mushrooms

1 apple

Mid-Afternoon

1 can of tuna

Salsa

1 cup corn

2 small slices avocado

Dinner

6 oz turkey breast

½ cup brown rice

2 cups mixed greens

1 tbsp Italian salad dressing

Before Bed

1 cup cottage cheese

1 tbsp almond butter

Saturday Meal Plan

Breakfast

6 egg whites

1 orange

Salsa

Chopped vegetables

1 tbsp olive oil

1 slice whole grain bread

Mid-Morning

½ can salmon mixed with 1 tbsp low-fat mayonnaise

Celery sticks

5 whole grain crackers

Lunch

6 slices low-fat deli chicken meat

2 cups mixed greens

1 tbsp Italian salad dressing

2 slices whole grain bread

Mid-Afternoon

1 cup low-fat yogurt

1 cup strawberries

2 tbsp flaxseeds

Dinner

6 oz chicken breast

½ cup brown rice

2 cups steamed broccoli

10 almonds

Before Bed

½ cup Greek yogurt

1 small peach

Sunday Meal Plan

Breakfast

6 egg whites

1 oz low-fat cheddar cheese

2 slices whole grain bread

Diced veggies

Mid-Morning

1 scoop whey protein powder

1 orange

8 cashews

Lunch

1 can tuna mixed with diced onions and fat-free mayonnaise

1 small whole wheat tortilla

1 banana

Mid-Afternoon

1 cup cottage cheese

1 cup canned fruit in light syrup

20 almonds

Dinner

Cheat meal (eat a meal you're craving but keep serving size in moderation)

Before Bed

1 cup Greek Yogurt

2 tbsp flaxseeds


Female Muscle Growth Exercise Plan

2 ladys showing muscles

When it comes to developing maximum strength.

Even more so than when it comes to building muscle size.

Heavy weight must be a priority.

We aren't about to go for lighter weight, higher rep training because this works in direct opposition of your goal.

Which is building muscle right?

Instead, you must aim to lift heavier each and every workout.

The following set-up designed for females, will allow you to do just that.

Since you will be lifting so much weight each workout, it's going to cause a real stress load on the central nervous system.

If you don't allow yourself enough time to recover from this between sessions, you're quickly going to wind up overtrained and moving backwards rather than forwards.

When training for maximum strength you'll need more rest than when using a regular muscle building program, so you have to be respectful of your time out of the gym.

That's why this workout utilizes a 3-day on, 4-off set-up.

This will provide your body with plenty of time out of the gym to rest up, recover, and grow stronger.

Make sure you are feeding yourself well also, as having sufficient calories for recovery support will be vital to making the muscle gains you're looking for.

female stretching leg

With the following workout you should perform it using a Monday/Wednesday/Friday set-up or a Tuesday/Thursday/Saturday set-up for best results.

Aim to lift the most weight possible for each set you perform while still maintaining proper form.

While training for maximum strength, cardio should also be kept to a minimum as this can hinder progress.

If you are going to do any cardio at all for health's sake, perform it on the off days at a low intensity for about 20 minutes.

so here's the female muscle growth exercise workout.

Female Muscle Growth Workout

Exercise Set A

Sets

Reps

Rest

Bench Press

5

5

3 minutes

Squat

5

5

3 minutes

Barbell Row

5

5

3 minutes

Step-Ups

3

6

2 minutes

Bicep Curl

2

8

90 seconds

Tricep Extension

2

8

90 seconds

Decline weighted sit-ups

2

8

30 seconds

Exercise Set B

Sets

Reps

Rest

Incline Bench

5

5

3 minutes

Deadlift

5

5

3 minutes

Pull-Down

5

5

3 minutes

Lunge

3

6

3 minutes

Pull-Up

3

8

90 seconds

Upright Row

3

8

90 seconds

Hanging Leg Raises

2

8

30 seconds

Exercise Set C

Sets

Reps

Rest

Bench Press

5

5

3 minutes

Squat

5

5

3 minutes

Horizontal Row

5

5

3 minutes

Leg Extension

3

8

2minutes

Hamstring Curl

3

8

90 seconds

Seated Calf Raise

2

8

90 seconds

Plank Exercise

1

8

30 seconds

Conclusion

If you follow this simple guide designed for females you will find your muscle will grow and you should achieve the toned body that you desire.