The Diet #NewYorkDollFit

The Testosterone Story

The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women’s testosterone levels are a fraction of men’s testosterone levels. Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men’s testosterone levels are SIGNIFICANTLY higher than women’s. Even if a man is at the LOW end of the men’s normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the HIGH end of the women’s normal testosterone range (70 ng/dl). If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. So on an average, men have 16.47 times more testosterone than women! It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted.

(Simply Shredded)

This is the meal plan I am following 

Meal 1:

• 4 Egg Whites
• 1/4 cup Oatmeal
• 1/4 cup Blueberries
• 1/2 cup Green Peppers

Meal 2:

• 4 oz Chicken
• ½ cup Sweet Potatoes
• ¼ cup Strawberries
• ½ cup Veggies
• 1 tbsp Almond Butter

Meal 3:

• 4 oz Chicken
• ½ cup Sweet Potatoes
• ½ cup Veggies

Meal 4:

• 5 oz Tuna
• ¼ cup Whole Wheat Pasta
• ½ cup Veggies

Meal 5:

• 4 oz Chicken
• ½ cup Veggies

Meal 6:

• 4 oz Chicken
• ½ cup Veggies
• 2 tbsp Almond Butter