In this article, I will tell you to step by step instructions to 12 week female transformation. This diet is structured in such a way that valuable nutrients will be supplied at regular intervals to maximize muscle growth and fat loss. The diet as it stands should be suitable for the majority of people beginning the 12-week training program provided. For training progress to occur we need three things: the training stimulus, proper rest, and adequate nutrition. It is best to stick with protein (as outlined in this diet plan) in the evenings. Some go as high as two to three grams of protein per pound of bodyweight. Use them consistently and great results will be yours. It can also help suppress your appetite. Carbohydrates come in several different forms, all of which, in specific quantities at certain times, assist with bodybuilding progress. { Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. } On this basis alone they are very important and should not be overlooked. Maintain feelings of fullness, thus eliminating cravings for the wrong foods. Eliminating obvious junk foods is not to say you cannot, on occasion, substitute a low fat, low simple sugar meal for one listed in this diet. To force gains in muscle size and fat loss it will be the training that changes. Trans fat is added to commercial products to enhance longevity and will negatively impact training progress and health if included your diet. Fill up without filling out, due to the feeling of fullness they provide. Your email address will not be published. Fibrous carbohydrates, which include asparagus, broccoli, cauliflower, onions, and spinach, generally add volume without excess calories, to the diet. Most people who eat a lot of carbohydrates in the evening tend to find it difficult to lose fat and can even begin adding it. On training days an extra 20-30 grams of protein following the weight training session for the purposes of faster muscle recovery (bringing protein for that day to around 250-255) will be consumed. As well they often cause a spike in insulin levels, which results in them being converted into fat. Absorb certain vitamins (like vitamins A, D, E, K, and carotenoids), Provide taste, consistency, and stability to foods. Try to cut back on fatty foods, and eat less in the way of carbohydrates (rice, potatoes, vegetables, and fruit) after 6.00pm, as outlined in this plan. I personally recommend, and as noted in this program, a simple sugar formula combined (to be discussed in greater detail in the supplement section) with a serving of whey protein directly after training for effective results. In fact, insufficient protein will actually result in muscle wasting, as exemplified by marathon runners, athletes who typically eat very little protein and train for many hours at a time. During exercise, your body uses primarily muscle glycogen and carbohydrates as its energy source. Avoid too much juice it is also not good to lose weight and not help in 12 week transformation female. Again, the following one-week diet must be used every week for the entire 12-week training program. Protein powders, especially those with a whey base (whey is the most rapidly absorbed, highest biological grade powder available), can also be used to get enough of this essential nutrient. If you worked today with your planning, then make a plan for next day what you eat and which exercises tomorrow you need to do. Over the years a debate has raged regarding exactly how much protein a hard training strength/bodybuilding athlete should consume. Female who eat the most fruits and vegetables tend to be healthier than others who don’t eat them. This is all intended to save time. Not only are there hundreds upon hundreds of different workout styles, intensities and exercises; they don’t always guarentee results. forms: { Chewing food properly adds saliva to that food while mashing it up into an easily digestible form. Without an adequate training stimulus, consuming the required amount of protein may have a negligible effect on muscle growth.