Want to get lean and build muscle need expert advice... can you help?

W0lfReaper

Hey! I'm a 32 year old female. I'm 5'10" @ 211 lbs and dropping. I want to get muscles and reduce my fat percentage.

My rough measurements are

Neck: 12.5 - accurate
Bust: 37/38
Waist:32 - accurate
Hips:47/48

I can get more accurate measurements tomorrow.

Anyone able to walk me through a typical meal plan or something that I should be eating?

No* Seafood please except shrimp on occasion (once in a blue moon).

I prefer lean chicken and tons of eggs.

I'm flat footed so I'm not big on running. Working on getting out and walking my dog more. Thanks for any and all help!

usmcmp

Few people can really stick to a meal plan. The reality is that you are going to have to find out how to eat in a sustainable way. We could give the chicken, rice, broccoli diet (which you would like go crazy trying to follow) or you can make adjustments to how you used to eat to reduce calories and portions (which you would probably stick to better).

I would suggest some protein at each meal and fill the rest in with things that keep you full as well as things that keep you happy.

Also, if you want to build muscle you're going to need to find and follow a progressive lifting plan. Running isn't necessary to lose fat, but lifting is important for building muscle.

lolo117

i'm also looking to lose fat and gain lean muscle! I know you cant target where you want to lose weight BUT I'm having issues with tonight my behind and thighs! Any suggestions?

I started a health and wellness journey about six months ago and FEEL MY BEST but getting in a swim suit is hard still. I am find with my upper body and I still enjoy wearing shorts so its not like i have zero confidence, but I have always had issues with cellulite on my thighs and toning my lower half. Any suggestions?

usmcmp

lolo117 wrote: »

i'm also looking to lose fat and gain lean muscle! I know you cant target where you want to lose weight BUT I'm having issues with tonight my behind and thighs! Any suggestions?

I started a health and wellness journey about six months ago and FEEL MY BEST but getting in a swim suit is hard still. I am find with my upper body and I still enjoy wearing shorts so its not like i have zero confidence, but I have always had issues with cellulite on my thighs and toning my lower half. Any suggestions?

Cellulite is genetic and even if you were to have almost no body fat you'd still have cellulite (I compete in bodybuilding and almost all the women still have cellulite). Lifting can help reduce the appearance.

misnomer1

A Caloric deficit, 130-160 grams of protein, and a lifting program like starting strength, stronglifts 5x5 or strong curves.