I am a member at LA Fitness and I have recently started strength training.
I would appreciate some guidance on what types of foods I need to fill my pantry with to help me in building lean muscle. My goal in the next 3 months is to have less body fat and leaner muscle. I want my muscles to be very defined and noticeable!!! I am very excited. I know my diet is what needs to change drastically.
I am 39 years old, 5’1” and 136 pounds – Down from 145 pounds in 3 months.
I do have asthma and not food allergies. – Michelle
These staples provide lean protein for structure, complex carbohydrates for fuel and healthy fat and vitamins for muscle growth:
For your pantry — stock up on some oatmeal, nuts, quality chili, beans, brown rice, olive oil, whole wheat pasta, protein powder, tuna and a few protein bars.
For your refrigerator — get egg whites, poultry breast, beef loin, low-fat cottage cheese, Greek yogurt, skim milk, and lean lunch meat.
For your freezer — store chopped fruit (for protein shakes), individually wrapped fish portions, and so you don’t skip meals, have spare breakfast sandwiches and quality microwave dinners on hand.
For the produce bin — sweet potato, onion, green beans, broccoli, spinach, carrots, apples, blueberries, grapefruit and anything fresh & in-season. - Debbie J., MS, RD
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