Lean Bulk Macros

Hey Motivated girls!

When it comes to lean bulking and aerobic exercises, we want to focus on nourishing our bodies with the right mix of nutrients to support muscle growth while keeping unwanted fat at bay. Let's dive into the world of lean bulk macros for us fabulous females who love to get our sweat on!

Protein, our muscle-loving superhero! It's essential for repairing and growing those gorgeous muscles. Aim for about 0.8 to 1 gram of protein per pound of body weight. That means if you weigh 140 pounds, go for a daily protein intake of 112 to 140 grams. Think lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein like tofu and tempeh to get your protein fix.

Carbs, our energy boosters! We need those complex carbohydrates to power through our workouts and replenish our muscle glycogen. Embrace whole grains, fruits, veggies, and legumes as your carb-packed allies. The right amount will depend on your activity level and goals. Start with a moderate intake and adjust as needed. Generally, aiming for 1.5 to 2.5 grams of carbs per pound of body weight is a good starting point.

Fats, our hormone helpers! Don't be afraid of healthy fats; they're our beauty secret! Nuts, seeds, avocados, olive oil, and yummy fatty fish are our go-to sources. Aim for around 0.3 to 0.5 grams of fat per pound of body weight. So, if you weigh 140 pounds, your daily fat intake should be around 42 to 70 grams. Balance is key!

Let's talk about that calorie surplus, gorgeous! To support our lean muscle growth, we'll need to consume a few extra calories. We're not talking about going overboard; just a slight surplus will do the trick. Think an additional 200 to 500 calories per day. Listen to your body and adjust as you go, making sure you're seeing progress without unwanted fluff. Ladies exercise is also key!

Stay hydrated, we want our bodies to glow from within, so drink up! Keep a water bottle by your side and sip throughout the day, especially during and after those heart-pumping workouts. Hydration is the ultimate self-care!

Your moment to speak is now! Comment if this article helped you, and discuss your journey to a toned body transformation, check in and tell us how is it going, we're in this together! 🖥💪🏽

Please share in the comments!