lean muscle diet for female

What is The Keto Diet and Can it Work for Weight Loss? Trying to gain muscle and lose fat at the same time is impossible. Knowing more about muscle building diets for women and the best protein shakes for weight loss are the keys to getting the tight, toned body you deserve. So, we provide you a perfect balance with this lean muscle diet for female. For a long time, women (as well as men) have overlooked diet and instead focused on the workout. Women can gain lean muscle mass and lose weight by incorporating a consistent and comprehensive exercise program into their regular regime. 1 tsp. We’ve given you examples of foods that we have to stay away from while cutting body fat. As a result, we recommend filling yourself up with lean proteins, green vegetables and sensible portions of carbs. You’re going to hate us for this, but you’re going to have to try and stay away from big quantities of chocolate. For too long, diet has been overlooked, with many placing the focus on workouts instead. When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight, so adjust up or down depending on your weight. As most females want to tone up, we recommend eating 20% under your BMR; this will result in you gaining definition around your arms, legs, glutes and waist. Eggs. If you love a good plate of pasta, limit the days you eat pasta. While you should take more carbs in your diet, it is recommended that you stick to complex carbs as they are digested slowly in your body helping you avoid insulin spikes. On the other hand, the wrong diet will see you work out for years and never gaining the lean muscles you need. You should not stop taking any medications without first consulting your physician. So if you keep up your NEAT, then you’ll reach your ideal size and weight quicker too! You can either take small quantities of these sweet treats or save them to treat yourself every once a week or so. Reduce your intake of carbohydrates but don’t eliminate them. Strength training for women to build muscle. However, junk foods do not satisfy you for long and as such, you will be hungry the whole day. She has lived, work and study in California for 14 years. 1 cup of veggies (Tomato, Avocado, Peppers, Spinach, etc.) ‘NEAT’ is short for non-exercise activity expenditure and it means the calories you burn when walking around the house or just fidgeting. But ultimately, the progress you make will also be dependant on your diet. You can work as hard as you want, but if you eat more calories than you burn off…well honey, you won’t be going down dress sizes. But don’t worry, we don’t expect you to sit there with your calculator looking at different formula’s for this. This will lead to gains around your arms, legs, waist, and glutes. Get it right and you’ll lead a leaner, healthier, happier life. To learn more, read our disclaimers & disclosure page. If you eat more calories than than your BMR, then you will gain either lean mass or body fat (depending on how much you eat over by). The Lean-Muscle One-Week Meal Plan. Another model suggests that muscle gain looks like this: Beginner: 1-1.5% of total body weight per month Diet makes up to 80 percent of your fitness journey. But more importantly, by consuming nutritionally better foods, you’ll find yourself reaching your daily macros – to help you achieve your dream figure quicker. However, if you can attain your calories in less meals, feel free to do it. Ultimately, you’ll be left hangry and no-one’s going to thank you for that, girl. Do topping with 1 tbsp. In this post, I will include what a typical day of eating looks like for me while on a lean bulk in effort to help you get a better idea on how you can put together your own diet plan for building muscle. 1 cup whole wheat pasta 5. Take your weight and divide it by 100, eg 75kg/100=0.75; Subtract your body-fat percentage from 100, eg 100-15=85; Multiply these two values together to get your lean bodyweight, eg 0.75x85=63.75kg This is why most women who are trying to do both at the same time see no results and give up. Most of them are packed with proteins to help your body recover post-workout. The body needs amino acid to build muscles and repair the body after strenuous exercise. Lean Muscle Diet For Females To Get Ripped, You can build lean muscle in a calorie deficit. of almond butter and 1 sliced banana 4. But this is simply because carbs are usually calorie dense, so cutting them out almost always leads to a serious reduction in calorie intake. If you only focus on calories, then you could become deficient in vitamins or minerals. For example, 100g of milk chocolate is around 536 calories, loaded with sugar and hardly any useful nutrients. (7 reasons women should grow muscle) How to eat to gain muscle as a woman. 6 oz. The reason I decided to write the gender-specific “How to Build Muscle for Women” is that there are physiological differences that need to be considered. If you forget the list of food items to take or to avoid, remember that you need to watch your calorie intake. Instead, we found a quick and easy-to-use calorie calculator to get the job done here: https://www.instantknockout.com/ik/how-many-calories-fat-loss/. While it’s not going to ‘make or break’ your goals, it’s always good to know you might be burning more calories than you think. Every good get lean diet for females uses carbohydrates in a smart way. There aren’t exactly any specific foods to avoid but every successful lean diet for women is based around healthy choices over junk food. Oily fish like mackerel, too, are particularly nutritious forms of low calorie protein. You should create diet plans that include ‘cheat meal’ or a sweet treat as a reward for being so disciplined with your goals. It is not fun counting calories but doing so will help you attain your fitness goals fast. Home > Nutrition > Diet Plan > Lean Muscle Diet For Females To Get Ripped. So by consuming more broccoli in your diet, you’ll be increasing your chromium intake too. Good nutrition should match good workout. Eating enough protein reduces the impact of that muscle wasting. However, they are great when you need a quick energy rush. You’re already working up a small sweat twice a week. Meal 1Pro-Oatmeal bowl includes: 1. We just mentioned that chromium helps your body deal with carbs better. A diet built for muscle growth will help you better perform, progress, and recover much faster. If you are going to successfully generate more lean muscle mass, you have to provide the body with more calories than it uses up on a daily basis. You probably already know that deep-fried foods aren’t good for you. By clicking on these links, the price of any products will not be increased and will not affect the cost of any products your purchase. You might have been told this is impossible to do, but it’s been well documented in many studies, and the official name for it is body recomposition. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. This is one of the main reasons bodybuilding and athletes include green vegetables such as broccoli in their diet. While there are no specific foods that you should avoid, you should always go for healthy options when you are picking your food items. While it is important to have a strong workout routine, diet determines your progress. For instance, a plate of fries will give you more calories than a good serving of chicken breast. Not looking for chiseled physique but rather a toned mildly defined look. But that doesn’t mean you can’t treat yourself now-and-then. Carbs will power your workouts making it easy for you to build lean muscle mass. Why building muscle is difficult for some women. During cooking, the calorie content of the food increases significantly. For this reason, we’re giving you the complete guide for the best lean muscle diet for females. And every month, there is a new diet or nutrition fad that everyone jumps to follow — keto, Paleo, Whole30 and the like. Strategy 7: Crazy Cardio. 18 thoughts on “The Best Science-Based Diet To Build Lean Muscle (10 Studies)” Glen Vandermolen. A plate of pasta is healthy but it is not easy to control your portions. Because let’s be honest, no-one’s ever become overweight by eating too much brocoll (and they provide you with numerous beneficial micronutrients too). Because you might not like chili or may not be able to take green tea at intervals throughout the day, you should look for an effective fat burner to add to your meal plan. If you haven’t been counting your calories before, then you’ve been making a huge mistake while dieting. You can take the junk and lose weight and gain lean muscle mass. When it comes to nutrition, you need a plan designed just for you. Taking more calories than your BMR will either make you gain body fat or lean muscle depending on how much you take over your BMR. Whether you want to lose some weight or tone your body, we will aim for 3 main meals and 1-2 snacks. Even better, choose foods that give you other nutrients such as vitamins and micronutrients. Some of the lean protein sources include chicken breast, lean red meat, fish, legumes, Tofu and Mycoprotein  for the vegetarian option. Deep-fried food isn’t good for you. If you have a big appetite, then you could literally eat all the green vegetables you want and still not touch your calorie limit. You also need to assess your progress monthly to see whether the meal and workout plans are working or some changes are needed. This is one of our guilty pleasures, and we try to avoid it simply because we can’t control our portions of pasta. Don’t get us wrong, it’s important to get a strong workout routine in place. Once you’ve figured out your BMR from the link above, it’s important you remember it, it’s the foundation of a get lean diet for females. You can’t burn fat in the presence … Why? These lean meal plan ideas will help. When you increase your protein intake, you shorten the period it takes to burn fat and gain lean muscles. Insulin spikes are dreaded because they will make you feel tired and consequently make you lower your NEAT and calorie expenditure. For instance, baked potatoes contain fewer calories than the same amount of fries. Nutrient Groups: Protein + Slow acting carbs + Veggies. You May Also Like: Best Fat Burning Supplements for Women. 3 hard boiled eggs 2. We’ve given you the the foods you should avoid while aiming to succeed at body recomposition. 4. Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins … In fact, it was – and still is – a common way for professional bodybuilders to build muscle. It can be tempting for females to stay away from chocolate but reducing its intake will help you cut down your calories. Well, this is part of the reason why there’s no need to cut carbs from your diet. ©2020 Smart Fitness Results  As an Amazon Associate I earn from qualifying purchases. However, 100g chicken breast is around 200kcal, offering over 10g protein – see the difference? Women also use the proteins in food differently than men. Although 80/20 is usually a good rule when it comes to treating yourself occasionally. Train For Muscle Gain, Not Fat Loss. You want to keep this, as it increases your metabolism. To ensure you can follow a strict diet to gain lean muscle mass, create a meal plan and follow it. Here’s everything you need to know to start building muscle after 50. It just can’t be done. On the other hand, the wrong diet will see you work out for years and never gaining the lean muscles you need. But you might just drop an inch or 2 to your waist while adding a bit of shape to that booty! Whether you’re wanting a diet for a bodybuilding competition, or are simply a beginner to … Your calorie intake should match your BMR (Basal Metabolic Rate). Or you might just unconsciously stop fidgeting. What is chromium? A highly effective diet for putting on lean muscle mass is a whole food, plant-based diet. Exercise alone can’t build lean muscle after 50: our diet becomes increasingly important. The right diet will shorten the period it takes you to achieve your fitness goals. You should not use the information on this site for diagnosis or treatment of any health problems or for prescription of any medication or other treatment. Diet is just as (maybe even a little more) important as exercise. Your email address will not be published. While this does not mean you will go from a 20 to a size 8, body recomposition, as it is referred to, will enable you to cut body weight as you experience muscle growth. Well, eat too many calories and you might add some extra inches to your waistline, and eat too little and you won’t gain any lean muscles. of honeyMeal 2 1. Listen, we hate crunching numbers as much as the next girl, but knowing how many calories you intake can make the difference between success and failure. November 25, 2018 at 5:45 pm. Consistent action in Fitness, Nutrition, and Wellness is the key to A Lean Life. Lifting weights and building muscle … Confirm That You’re Lean Enough To Start Bulking. But it’s your ‘non-exercise activity thermogenesis’ expenditure, from things such as walking, fidgeting and even typing on your keyboard. But you might have other guilty pleasures, so just try to reduce your sugar intake and stay away from fast food – this should lead you on the right path to success. So if you have serious self control and are able to really limit your portions of treats, then you’ll still realize your fitness goals. Mix 1 scoop protein powder 3. November 25, 2018 at 9:32 pm. However, because as a female all you may be in need of is toning up, you can eat 20 percent under your BMR. In order to get chiseled cut muscles, you will have some fat to get rid of, so now is the time to cut down. Learn a simple blueprint for body wellness, and the best shape of your life! This cooking process seriously increases the calories of foods, which doesn’t help your fitness goals. Resistance Training. We do this through a combination of diet and exercise. https://www.instantknockout.com/ik/how-many-calories-fat-loss/. However, you should also take carbohydrates and fats to increase your strength and persistence during a workout. Ever since she’s been passionate to change her life and help others transform their lives by making health and wellness accessible, so they can achieve their goals for a healthier and a more active life style. Reply. Not only that, by staying away from deep-fried goodies, you’ll significantly reduce your ‘bad’ fat intake, which will ultimately improve your general health too. A diet to build lean muscle needs to be high in calories and revolve around healthy foods. When dieting, one big mistake is to forget about your micronutrient intake. Should women build muscle? They can power your workouts and help protein move to your muscles more efficiently. You’ve no doubt seen ‘low carb’ extreme diets that claim to help you lose fat faster. Your calorie intake. If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products. Ronaldo. If you … Now it’s time to … You can treat yourself now and then as long as you do not go overboard. Ladies, listen very closely: you will not bulk up from resistance training. While cutting down your calories, you should consider your ‘NEAT’ expenditure. There aren’t exactly any specific foods to avoid but every successful lean diet for women is based around healthy choices over junk food. If you like massive bowls of the good stuff too, then we recommend limiting days you eat pasta, even saving them for your ‘cheat meals’. Eating calories less than your BMR will lead to weight loss. Chicken breast is most people’s ‘go-to’ protein source, because it’s extremely lean and low calorie, while very high in protein. Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. Protein is important, and studies have even shown increasing your protein intake is enough to boost your metabolism and help you burn more calories. But again, the most important thing remains your calorie intake, so try and measure your portions of carbs correctly! Because you do not need to eat more calories when you are trying to tone up, green vegetables can help you cut down your calorie intake. Why? While cutting carbs, which are calorie dense, helps you cut down your calorie intake and consequently your weight, complex carbohydrates should be your friend if you are interested in muscle building. Eat too little calories and you will not gain any lean mass. When taking pasta, it is not easy to control your portions and you might end up going overboard. I know you want to start building muscle right … So don’t worry if you didn’t remember everything, because we’re about to give you a quick summary of key things…. You’ve probably been told all your life that green vegetables are healthy. You have to do gaining muscle and losing fat in phases. Because your body has to work harder (in a good way) to digest protein sources. A cutting diet is usually used by bodybuilders and fitness enthusiasts to cut body fat while maintaining muscle mass. Good luck with your lean muscle journey, and let us know how you get on in the comments sections! We’ve already recommended that you aim for 20% under your BMR; this has proven to be the ‘sweet spot’ to succeed at body recomposition in studies. Using the Mediterranean Diet for Bodybuilding, Alicia Vikander Tomb Raider Diet and Workout, Everything You Need to Know About the MATADOR Diet. So instead, we find consuming an effective fat burner containing these nutrients to be easier and more beneficial. For example, 100g of baked potato is under 100kcal (around 93kcal), while the same quantity of fries is around 319kcal. We will talk more about food later in this post, so stay tuned girlfriend! It turns out, our bodies don’t just change how much they build muscle over 50. As such, go for healthy carbs and healthy food options. That’s right girl, you can add lean muscle to your butt and legs, while trimming body fat. Products are not intended to diagnose, treat, cure or prevent any disease. The holy grail of body transformation is to be able to lose fat and build muscle … You should also add thermogenic foods in your diet. Again, when you reduce your intake of deep-fried foods, you reduce ‘bad; fat in your body and consequently improve your health. While at it, avoid any other calorie-dense foods and instead go for healthy options such as brown rice, brown bread or chicken breasts. We recommend either allowing yourself very small quantities of chocolate more frequently, while still ensuring you don’t eat over your calorie limit, or saving it for a ‘cheat meal’ once a week. If you’re natty (a natural lifter) the research suggests that lean muscle growth could be anywhere from 0.5 pounds per month if you’ve been training for over 3 years, to 2 pounds if you’ve only been training for 12 months or so. Smart fitness results Learn everything about healthy dieting, By  Karla (Qualified Personal Trainer & Nutritionist). For example, 1kg of brocolli only adds up to around 340kcal, which is less than a large portion of fries. 1 tsp. Thank you so much for this. Well, eat too many calories and you might end up with body fat around your waist. Your body has to work hard to digest the protein you ingest and by doing you burn fat. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. Why? 5 muscle building workout routines for women; Best tips and tricks for gaining weight as a woman. Well, they’re good when you need a quick rush of energy, but if you’re sat at you desk, you’ll just be left feeling more tired than you were (leading to you lowering your NEAT and overall calorie expenditure. As such, you need to avoid these calorie-dense foods and instead go for wholemeal carbs that leave you satisfied throughout the day. If you can control what you eat, you can ultimately enjoy any meal you like; just ensure you reach your daily macros including your daily protein and calorie intake and be sure not to overeat your BMR. Ultimately, you do not need a ripped female body if you are not healthy. Well, it’s an essential trace mineral that’s able to help your body make use of carbs better, which also helps you avoid the dreaded ‘insulin spike’ after consuming simple carbohydrates such as white bread. Women Need to Eat More Protein Over Age 50 Before you choose the best diets to gain lean muscle mass, you need to calculate the calories you intake. Increased protein helps maintain the lean mass (muscle) you already have. Resistance Training Listen, you can eat junk food and still lose weight. Fortunately, you won’t have this problem when consuming green vegetables with every meal; green veg are packed with vitamins A, C, E and K, as well as B complex vitamins. However, if you eat under your BMR, you’ll lose weight. Optional: sprinkle 1 tbsp. Spending time doing endless circuit training using light … It’s easy to go overboard on calories with it, especially when you’re treating yourself to a spaghetti bolognese. Privacy policy, Steve (Qualfied Personal Trainer and Nutritionist), {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}, Smart fitness results bodybuilding secrets build muscle mass, Smart fitness results Fast bulking up! "Healthy plant-based diets that don't include meat, a major source of protein, can still provide plenty of protein if you make savvy choices," says Ewoldt. 1 whole wheat bagelMeal 3Cook Pasta with Grilled Chicken including: 1. These are foods that boost your metabolism helping you shed body fat. So, ensure you work out consistently to gain lean muscle mass. A high-protein intake will help you preserve lean mass during your dieting phase. Plus meals and recipes that fit your personal macros! Failure to watch your calorie intake will mean no results irrespective of the strength training workouts you engage in. Remember that you don’t make any changes to your body if you don’t keep an eye on your calorie intake. You need to stay away from chocolate as much as you can. Instead, fill yourself up with vegies, healthy fats, sensible carbs, and lean proteins. As a general starting point, I think 40% of daily food intake should be protein. A good meal plan coupled with a good workout plan will help you lose weight and gain curves in all the right places. Comment document.getElementById("comment").setAttribute( "id", "a336166ccffd5861c213a07820b98c43" );document.getElementById("h2394c6ac0").setAttribute( "id", "comment" ); Statements on this website have not been evaluated by the Food and Drug Administration. Calorie dense foods you might want to avoid: Your email address will not be published. For a long time, women (as well as men) have overlooked diet and instead focused on the workout. So make sure to adjust your diet accordingly. These help your body perform at its best at all times, even when you’re restricting your calorie intake in order to lose weight. SpotMeGirl.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. This women's nutrition plan will be an example, so you can organize it according to your schedule. This way, you will be fit and healthy. Not some copycat diet or generic template. While the overall calorie, protein, carbohydrate and fat content of your diet determines how much muscle you gain, rather than specific foods, certain foods deserve a place in your eating plan. Building muscle mass after 50 is all down to the right training plan and a diet. The first step in gaining muscle is to work on gaining lean muscle tissue. So now, we’ll show you the foods that you should be planning your meals around: This should be the first thing on your plate at every meal. By the time women near 80 years, they may have lost as much as half of their skeletal muscle mass. minced garlicMeal 4 1. Most of you won’t have even heard about ‘NEAT’ before. SpotMeGirl.com participates in affiliate marketing programs with carefully selected third-party affiliate programs. As a result, you’ll find that you avoid these ‘calorie dense’ foods, so you’re more satisfied throughout the day. Mackerel. Men and women in gyms were “getting big” and gaining muscle with this diet plan. Because sugary treats are almost always calorie dense. For example, a large portion of fries will be around the same amount of calories as a decent portion of chicken breast, rice and brocolli. However, the same amount of 95% lean ground beef contains slightly more protein and only 145 calories and 5 grams of fat (20). These green vegetables are also packed with essential nutrients such as vitamins A, B complex, C, E, and K. the vegetables are also packed with chromium, a micronutrient that helps your body make better use of carbs. The right diet will shorten the period it takes you to achieve your fitness goals. Well, we don’t really like adding chilli to every meal and drinking 8 cups of green tea per day. With a custom lean muscle meal plan you get individualized carb, protein, and fat targets. Karla’s passion for fitness began when she was 22, due to feeling unhealthy and overweight. Read our disclaimers & disclosure page to find out more. When you consume nutritionally rich food, you achieve your daily macros early in the day. What to eat: Vegetarians: Mixed … But the problem is, as you reduce your calories, you naturally become lazier. This means that some links on our website will redirect you to their website. These lean meal plan ideas will help. Ultimately, you can enjoy anything you like, as long as you reach your macros (protein intake etc) and don’t overeat your BMR. While you shouldn’t cut carbs from your diet completely, we do recommend sticking with complex carbohydrates; your body digests complex carbs slower, which also reduces your chances of suffering from insulin spikes. There are so many foods that can help you in lean mass gain. In order to trim fat while adding curves in the right places, eat 20% under your BMR; studies have shown that this is the ‘sweet spot’ for body recomposition. If you want to get leaner and healthier, skip the latest fad diets and take a healthy, balanced approach to weight loss. The very first step in setting a muscle building diet for women is figuring out the calorie intake you need to use. Although the results may come slower for women, implementing cardiovascular exercise and weight training, along with eating healthy, will result in increases in muscle mass and decreases in body fat 2. Required fields are marked *. Although 80/20 is usually a good rule when it comes to treating yourself occasionally. Why? In this article we’re going to talk about the best bodybuilding diet plan for women so you can decide how you’re going to eat to help maximize your muscle gain. This will help you gain muscle and stay healthy. The following plan is designed for a person weighing 140 pounds. We’ve given you A LOT of information in this article. grilled chicken breast 2. Ultimately, whether you’re trying to lose body fat to tone-up or gain lean muscle mass, consuming a high protein diet remains very important. evoo 3. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. 2/3 Cup Oats (cooked either in whole or almond milk) 2. [Related Article: Best Fat Burners for Women]. Very well written and so clear bro! Again, you can build lean muscle mass with a calorie deficit. If you continue with your NEAT routine, you might burn more calories and gain muscle as you need. [Related Article: How to Meal Prep for Weight Loss]. I have seen great results with this. Adding a little more lean mass is usually a good thing. Why? Now, we’re not saying you’ll go from a size 18 to a size 8 while gaining muscle mass. Diet makes up to 80 percent of your fitness journey. Remember girl, carbs are your friend. Chromium also helps you avoid insulin spike when you take simple carbs such as white bread. Building muscle is 50% diet and nutrition and 50% exercise What are insulin spikes bad? We mentioned that thermogenic foods are proven to boost your metabolism, which directly helps you shred body fat. Whether you’re new to exercise, or you’ve been active all your lift, strength training is important for all females. But this will mean you’ll be satisfied for a few hours, and be left with no-more calories for the rest of your day. This is especially so when you are taking spaghetti Bolognese or any other sweet treats. Because eating every 3-4 hours will allow you to never feel hungry, which will help you to stop craving junk food. Today, there are many calorie calculators online, some even in the form of a smartphone app. Lean Bulking: A term used to describe a period of time when a person strategically adjusts their diet for the purpose of maximizing lean muscle gains WHILE minimizing body fat gains as much as realistically possible. Well, honey, your parents weren’t wrong. Build the muscle mass, Smart fitness results learn different supplement types, Smart fitness results training at home or in the gym, Smart fitness results – most popular Fitness Equipment, Smart fitness results how to get rid of that extra weight, Best Female Diet Plan for Building Lean Muscle, Karla (Qualified Personal Trainer & Nutritionist), Smart fitness results - most popular Fitness Equipment. Karla Isaac is an ISSA (International Sports Sciences Association) Certify Personal Trainer and Nutrition Coach (ISSA CNC) with over 10 years of experience in Fitness and Nutritional one on one personal coaching. Diet is 80% of your fitness journey, so it’s important to learn which foods to eat and what to avoid! Now more than ever, women are jumping on the bandwagon of building lean muscle to accelerate weight loss, improve body composition, and achieve the figures they desire. What foods should I eat to gain weight? Packed … Lunch. Ask 10 people in the gym how they prefer to eat — for gains, to get lean or for performance — and you’ll get 10 different answers. So you’ll reduce your walking and grab a taxi instead.

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