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
Check out some of our other articles right here at LIVING HEALTHY for more tips on reducing body fat percentage.
Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to nutrition@lafitness.com or simply ask it in the COMMENTS section below.
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Hi I m a member also, I m 40 y/o, 125 pounds, I eat as much healthy as I can, I wonder if there is a real good protein bar out there that you can recommend and when is the right time to eat it? before or after workout? I have been told from a couple people that protein bars are no really good unless you make your own…Thanks
Hello this is Lilia since the last year i start lossing weight (may to be exact is a year) i lost 45 lb Im 5″4 women 34 years old but i lost muscle too how can i rebuild muscles what kind of protein what can i eat at the morning before going to gym i go to the gym at 10 :00 morning to 11:30 or 12:00 I m doing zumba abs buns and thighs weights running.