“I’m working hard at the gym, but I’m not getting leaner…”
“I want to build muscle, but I’m not seeing gains…”
The problem might be in your diet!
To build a cool, attractive body, you need to think of training and nutrition as a package deal.
Today, our female trainers at Gran Gym share the essential eating strategies for creating that body women admire 💪✨
✅ 1️⃣ Prioritize Protein at Every Meal
Protein is the raw material for muscle.
Aim for 1.5–2g per kg of body weight — for a man in his 30s, that’s about 100–150g per day.
💡 Example sources:
- Chicken breast, eggs, tofu, natto
- Mackerel, salmon, Greek yogurt
- Protein supplements are also OK!
✅ 2️⃣ Don’t Overcut Carbs
People often think “carbs = fattening,” but carbs are key for workout energy.
Cutting them too much can lead to muscle loss, making you look skinny, not lean.
💡 Example approach:
- Eat solid carbs (rice, oatmeal, whole-grain bread) at breakfast & lunch
- Go lighter on carbs at dinner
✅ 3️⃣ Use Healthy Fats to Your Advantage
Good fats are essential for hormone production (especially testosterone).
A total fat ban is a no-go!
💡 Example sources:
- Olive oil, nuts, avocado, fatty fish
- Limit fried foods and junk snacks
✅ 4️⃣ Keep Alcohol & Snacks in Check
Excess alcohol and sweets can lower testosterone and increase belly fat.
No need to ban them completely — just practice moderation.
💬 Trainer’s Advice
“Don’t try to overhaul your entire diet overnight.
Start by fixing just one meal a day — once it becomes a habit, you’ll naturally build momentum ✨”
🎯 Summary: Optimize Both Diet & Training for Your Best Body!
✔ Balance protein, carbs, and fats wisely
✔ Preserve muscle while reducing body fat
✔ Focus on testosterone-boosting foods
At Gran Gym, we don’t just offer training — our female trainers also provide tailored diet advice!
We’re here to support you through changes that are hard to maintain alone 💕
This article is presented by Gran Gym, a personal training studio exclusively for men.
At Gran Gym, our female trainers specialize in coaching men in their 30s and up.
Want to build a body that’s attractive and fun to achieve? We welcome your goals — whether it’s health, fat loss, or muscle gain!
We also offer personal training, stretching sessions, and even at-home training options.
If you’re looking for a gym in Nishiazabu, Azabu-Juban, Akasaka, Jiyugaoka, Ginza, Higashi-Nihonbashi, Osaka Umeda, or Shinsaibashi, and you want to be trained by a female coach — come visit us at Gran Gym!
✨ We look forward to your trial session reservation!
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