Weight Loss and Dry Program For Woman

Weight Loss and Dry Program For Woman

Strength training, fitness is not just a man’s sport is fortunately. Dietary weight loss/dry weight programs are rarely found for women while they represent about 40% of practitioners. Women often find hard weight loss/dry diet plan.

Weight Loss and Dry Program For Woman

We have designed for you ladies a diet plan to lose weight/dry. This food program based on the selected foods brings you about 1500 calories for 150 g of carbohydrates, 130 g of protein and 35 g of lipids. It is ideal for a woman with a daily energy expenditure of 2000 calories (1m70 for 60 kg approximately) and having a sporting activity like bodybuilding/fitness. If your expense is less than 2000 then lower the amounts of food.

Breakfast (7h-7h30)

  • 40 gr of oatmeal
  • 250 gr of white cheese 0%
  • 1 green tea + a few drops of lemon
  • 20 cl of pure pineapple juice


  • Pancake (40 gr of oatmeal, 4 egg white + 1 egg yolk + water)
  • 1 green tea + a few drops of lemon
  • 20 cl of pure pineapple juice

Snack 1 (10h30)

  • 1 shaker of whey (30gr) or 4 egg whites or 120 gr of chicken breast
  • 10 almonds

Lunch: (12.30-13.00)

  • 120 g chicken breast
  • 200 to 300 g green vegetables
  • 40 g basmati rice
  • 1 tablespoon olive oil

Snack 2 (15H30-16H00)

  • 1 apple
  • 120 g chicken breast or 30 g whey
  • Some almonds (max 10)

Training (18H00)

  • 10 g of bcaa in 1 L of water

Post-training (7:30 pm)

  • 30 gr of whey
  • 20 grams of maltodextrin
  • 5 gr of glutamine

Dinner (20H30-21H00)

  • 100 gr of sweet potato
  • 150 gr of white fish (colin)
  • 200 to 300 gr of green vegetables

Sleeping (22H30-23h00)

  • 200 g of white cheese 0%

For meat vary between:

  • chicken breast
  • White fish
  • Pavement of salmon (1 to twice a week)
  • Steak Hazed 5% Fat
  • tuna

For vegetables vary between:

  • 300 g broccoli
  • 300 g Green Beans
  • 300 g spinach
  • + Tomatoes ect…

Sauces – Vinaigrette – Cooking:

  • Lemon
  • Garlic
  • Spices (paprika, cury, various spices …)
  • Olive oil (mainly cooking + a little on the dishes to the height of 5 ml)
  • Coconut oil (5 to 10 g)

Here we assumed your training in the evening between 18 and 20 H.

Our advice to refine your approach and achieve your goals

  • For those who train in the morning for example, place the evening meal (post training) just after your training.
  • Try to keep a protein intake every 3 hours.
  • Diet plays a very important role but do not forget the bodybuilding program that goes with it.
  • Depending on your products, calorie intake may differ.
  • Consume between 2.5 and 3 liters of water per day.
  • If you consume BCAA tablets, take 5g before and after training.
  • The goal is to dry and gradually reduce carbohydrates and those over several weeks / months.
  • Do not hesitate to supplement yourself in vitamins to fill some possible deficiencies.
  • The foods are weighed raw.
  • Adapt your approach, if you lose too quickly increase a little carbohydrates, if you do not lose them.

With all these tips you are now ready to attack your dry/weight loss. Of course this is an example that will have to be adapted according to your body (ie age, height, weight) but also the results that you will obtain. Indeed it is necessary to react quickly if a loss of weight is too fast or on the contrary is not present.

Regarding the issue of cheats meals that often comes up, the first few weeks I advise you not to do it. For the simple and good reason that when you attack weight loss, one needs to be precise kcal level. If you eat perfectly 1600 kcal all week but on Saturday you consume 5000 kcal in the day, all the efforts of the week will have served no purpose. So to know if the quantities you consume are correct, no cheat meal the first 2 weeks. Then you can do so provided they are optimized to know: A good paw or rice dish in order to fill the glycogen stores

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