What should I eat if I want very defined and noticeable muscles?

ask our dietitian your question todayGet Really defined muscles with LA Fitness and Living Healthy Top Tips


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.

To learn how to follow the “Ask Our Dietitian” Q&A CLICK HERE!

Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.

Posted on October 3, 2013, in Ask Our Dietitian, Health, Helpful, Nutrition, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 4 Comments.

  1. 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

  2. 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.

  1. Pingback: What can I eat to give me more energy at the gym? | LA Fitness | Official Blog | Living Healthy

  2. Pingback: I consider myself a ‘skinny fat person,’ how should I eat to lose fat and gain muscle? | LA Fitness | Official Blog | Living Healthy

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