Training advice, help please!!!!

Hey guys! I am semi new-ish to bodybuilding. I've been doing it for a little over six months now. My dilemma right now is that I am confused as about whether to input cardio into my workouts??? I know that cardio is a big no-no if you are trying to build muscle, but I don't wanna be like she-hulk or anything. I have been gaining muscle, but I also feel that I have been getting fatter with it. So, basically, If I put cardio in my workouts will I just not gain muscle at all, or will I gain it slowly without getting fat with it? If I do put cardio in my workouts what kind and for how long?
I usually do 30 minutes on the treadmill, 1 min walk 1 min run, repeat. Is that bad???

( I am a woman, if that matters)

I would really appreciate the advice!

by Zoechan via Bodybuilding.com Forums - Female Bodybuilding

Did I create a blocky waist? How to undo it?

Hey guys!

I've been working out for a long time now and I thought I really knew what I was doing.
Turns out I don't. I've attached some pictures below to show you what I mean. In the first picture (white bra) I was just getting started with weight training and I was probably at the end of my cut before I decided to bulk. in the second pic I'm cutting down again 4 years later. As you can see, in the second pic I have no curve in my waist, nothing. just straight up and down. You might argue with me that in the first pic I'm just leaner. While I do think that's also part of it, I think I still created a blocky waist if I strip down the fat. I've attached another picture of me this summer, sort of lean. Still straight up and down.

My question is, how can I fix this? How do I get my waist back like that before pic?

I would really appreciate your opinions/advice cause I'm so upset with myself now and just don't know what to do.

thanks in advance!

Attached Images

• before and after.JPG‎ (86.9 KB)
• semi lean summer.jpg‎ (18.1 KB)

by lamzija via Bodybuilding.com Forums - Female Bodybuilding

How to get better if I'm too weak

So currently I started work out. I wasn't an active person and I am always the worst students in PE classes. I can't do a single push up. I tried some weight machines, I used the smallest amount of weight but some of those machines still really heavy for me. What exercises should I do to get better?
(I'm 15, I don't know many things about workout so please don't hate me if I say somethings wrong.)

by mariaooe via Bodybuilding.com Forums - Female Bodybuilding

Do you cut for summer? Or just depending on how far your bulk went?

Hi there!

I´ve been wondering what everyones preferance "strategies" are, wether you start cutting always in time for summer or just bulk as far as you see fit and then start the cut?

If you cut for summer in which month do you usually switch from bulk to cutting diet?

Just really curious as I have not yet made up my mind. I started a bulk last year but due to stress and really not enjoying my bulking diet at all I did slack for the last 2 months.. To my surprise my weight remained the same while I did not pay attention (usually I always just lose it immediately). But now I am back on it and really motivated. Just can´t make up my mind what I want to look like on my weddingday this summer chosing between what I consider "almost abs" or thick body... Decisions decisions hahaha

However nice to hear any inputs of what you are up to or experiences from those who did it for several years!

by Nino1991 via Bodybuilding.com Forums - Female Bodybuilding

Is it possible to change a flat butt?

I'm 16, and I was not blessed with a booty. It's quite small, and I want to achieve a "bubble butt," but I just don't know if it's possible with my body type. I'm quite thin: 110 lb and 5'5. Is it possible to build muscle to where it would actually make a significant difference in size? If so, can someone please suggest a workout plan or good exercises to try?

by jennifera5246 via Bodybuilding.com Forums - Female Bodybuilding

How to Eat Carbs and Still Lose Weight

How to Eat Carbs and Still Lose Weight

Carbs have gotten a lot of bad press in the past but the truth is you need to eat carbs to maintain good health.

The trick is eating the right carbs and avoiding the ones that add unwanted fat around your midsection and on other areas of your body.

Here’s what you need to know:

First, you must understand that carbohydrates deliver essential fiber, vitamins, minerals, phytochemicals and antioxidants that your body needs to thrive.

In other words, you really need to have carbs in your diet to remain in good health. Plus, carbs also are responsible for providing your brain with the fuel it needs to function properly. That means drop carbs entirely from your diet and you may also find yourself having difficulty focusing mentally.

So what carbs should you eat?

The answer is you should consume complex carbs, which usually come from high fiber foods. Complex carbs break down slowly in your bloodstream, giving you a steady blood sugar level throughout the day. This in turn makes you feel less hungry and irritable during those periods of the day when you might feel hungry – like mid-morning and mid-afternoon.

On the other hand, the carbs you want to stay away from are simple carbs.

These carbohydrates are more easily broken down by the body which results in your blood stream being flooded with simple sugars (glucose).

This in turn prompts a surge of the hormone insulin, which is needed to carry the glucose to the body’s cells. The main result of all of this activity is that your blood sugar spikes, making you feel jittery.

Unfortunately, your brain gets addicted to these high glucose levels and the feelings that accompany them and sends you running back to the fridge or the pantry every few hours for your next “fix” of bad carbs.

Over time, having high blood sugar and high insulin levels can lead to several bad side effects, such as:

 Greater fat storage

 Much less fat burning

 Then ultimately organ damage and even cancer

Clearly, bad carbs are nothing to mess around with. They can make you fat and they can make you ill – seriously ill in some cases.

That means you should stay away from such bad carbs as:

 Refined grains (this includes white bread, white rice and enriched pasta)

 Processed foods (this includes cakes, candy, cookies and chips)

 White potatoes

 Sweetened soft drinks

 Sugar in general

Instead, fill your diet with these good carbs:

 Fresh fruit

 Non-starchy vegetables

 Non-gluten grains (buckwheat, millet, quinoa and brown rice)

 Nuts

 Legumes

 Non-pasteurized dairy products (yogurt, kefer and butter)

If you have eaten the wrong carbs in the past and, as a result, have weight that you want to lose now … one way to do that is to go on a diet that focuses on your hormones – specifically insulin and three other hormones that have been shown to play a vital role in weight gain and weightloss.

You can learn much more about this groundbreaking approach to weight loss by visiting (insert link) today.

by shirleyz1 via Bodybuilding.com Forums - Female Bodybuilding

I need a program please help

I'm looking for a program to do so I can get a more toned body I do abs every day but barely have any definition, lift twice a week but my arms are small, and I do bodyweight squats, side lunges and calf raises every day but am seeing little results(been doing these things since summer). My parents forced me to gain 20lbs because they thought I was underweight (I was at a healthy BMI) and most of my weight gain has come in fat even though i'm working out/exercising every day.
So what am I doing wrong? I don't understand why i don't have more muscle and why I look so flabby and untoned.
If anyone knows of a program (preferably a free one) or is willing to give me some ideas that can help me get toned I would be most grateful.
*just a few notes*
- because my parents thought I had an eating disorder they track my weight and if I lose make me eat more: AKA losing weight cannot be part of any program I do
- because of my schedule I can only go to the gym twice a week but I am more than willing to do home workouts
- due to injury I don't/cant do push ups
- encase it will help i'm 16 years old, 5 feet 6 inches (168 centimeters) and weigh 134 lbs (61 kilograms)

Sorry I sound like a fat prima donna who doesn't know anything about getting fit.

by FurtureSHEHULK via Bodybuilding.com Forums - Female Bodybuilding

Pcos

My fiancee says she doesn't want to try to lose weight because she has pcos and says its impossible. If she keeps a calorie deficit and works out will she lose weight or do woman with pcos really not lose fat if in a calorie deficit. Just trying to understand.

by shadowrider123 via Bodybuilding.com Forums - Female Bodybuilding

Is this normal?

I’m 5’6, weigh 105.4 and am trying to bulk.

I eat 2400 calories a day and I’ve been doing body beast, other then my workout I’m pretty sedentary. Should I up my calories more? I’m not gaining weight and my calories a day are way higher than the recommended amount from the bodybuilding calculator on this site. Also how many calories would you suggest I eat a day?
Thx

by RonniesGirl via Bodybuilding.com Forums - Female Bodybuilding

fitness and mental illness

Hi,
I used to write here a lot in 2012...Back then I was hot, motivated and a totally different person. Many things happened since then. 3 months ago I was diagnosed with a very serious mental disease. 6 months ago I had a thrombus in my leg. So I am on meds...I smoke...I gained the 30 kg I lost with such effort in the beginning of 2017 (after my 1st psychosis I gained 30kg as well and I couldn't lose them for 3 years). My psychiatrist says I will be fine, I will lose the weight. I am afraid I don't believe her anymore - I think she says this as if I am a kid, to calm me down. I've been trying different nutrition plans, exercising...I can't hold myself from binges. On top of that I am unemployed.
Enough whining. Facts are facts.
What I wanted to ask is if somebody had the same issues...Or if you know someone who had them...Someone who really managed a situation like mine. Because frankly I will turn into a Kung Fu Panda! My will power is depleted.
Or is it true....that people with mental illness can't lose weight....:(

by EllenRipley via Bodybuilding.com Forums - Female Bodybuilding

Advise new starter

Hi everyone just looking for some help and advice to get onto right track so I'm 20 had my first baby 4 months ago, I'm slim but carry some extra weight around hips and belly, only time for exercising is when baby is sleeping.

I was thinking of doing 10 mins of hiit 3-4 times a day with some strength training. How many days a week should I start with and would this method work.

I'm 5ft 2 and weigh 8st8 my goal is to lose the extra fat I have, tone up and build up muscle so I look more lean and defined

by Talia52 via Bodybuilding.com Forums - Female Bodybuilding

Uneven boobs while bulking

Hi!

I have. Hecked through the summary boob threat lol

But I did not find there or in the search anything on that topic. Sure female breast are mostly fat. But I was wondering if there is also some muscle tissue involved, if excercicing one chestside more than the other one could slightly help to even them out more...? 🤔

Sorry if it comes off as a silly question to more experienced people here but I am just really curious wether there is a point in adjusting training

by Nino1991 via Bodybuilding.com Forums - Female Bodybuilding

Dieting and GI Issues

After losing weight, bulking, cutting, messing with my diet and sometimes doing like it like a jack a$$, I pretty much have chronic constipation. Could it also be because of a lifestyle change? Maybe.

When it started happening, I was learning to eat SUPER high volume. I messed around with fat and drank enough water...that didn't help much. I added in some grains and berries, that kind of helped but it was hard for me to keep up with because my TDEE is so low and it prevented me from getting that volume I want.

I don't know. Sometimes I wonder if this way of eating screwed me up. I'd love to be normal again.

Has anyone come across this as well?

by StevieMaria via Bodybuilding.com Forums - Female Bodybuilding

Am I bulking correctly? Not sure if I'm just getting fat.

Hi --

This is my first serious bulk and I'm kind of getting weary on if I am doing this correctly. Currently doing dirty bulking and weightlifting heavy.

I am 5'6" --

SEPTEMBER: Started bulking at 118 lbs at 27.4 lb fat and 19.4 BMI (as said on my scale)

NOW: I am 130 lbs at 36 lb fat and 21 BMI

Is that too much body fat for a bulk? I have my macros set for 45% C (268g) / 30% F (79g F) / and 25% P (149 P) on myfitnesspal

Thank you so much for your help. This is my first time doing it :(

by GGamerx via Bodybuilding.com Forums - Female Bodybuilding

Slight disc protrusion L4-5

Leg Day recommendations? My doctor has me staying away from squats, leg press, deadlifts, overhead press and rows. What are some good glute/ham work that won't aggravate the lower back? Do you guys think glute bridges/hip thrusts are okay? Been doing a lot of lunges, weighted step-ups, split squats on a bench, and machines, like hamstring curls etc.

any advice? I really want to know if hip thrusts are okay i completely forgot to ask him!

by bellada210 via Bodybuilding.com Forums - Female Bodybuilding

Help! Reoccuring injuries and weightlifting!

Hello,

I am a 33 year old woman and have been weightlifting for approximately 2 years. I began with crossfit, and transitioned out of that into more traditional weight lifting. Specifically, I've been following Bret Contreras Glute Guide. I completed one twelve week cycle and have been trying to get back to doing another cycle as I had great results! The problem I have had with restarting is frequent and reoccurring injuries. I spend 10+ minutes before each lifting session stretching, doing mobility and activation exercises and foam rolling. I have been doing 30-40 minutes of yoga on off days or the evening of the day I lift as well. Still, I end up with VERY tight hamstrings/low back that eventually leads to pretty painful calf issues. As I'm sure others can attest, it is very discouraging to continually get hurt after working out. I will usually do two rest days after an "injury" occurs and do stretching, etc on those days. I do visit a chiropractor as well to have proper alignment. He hasn't noticed anything out of the ordinary with my spine.

One thing I have been considering is increasing my cardio and taking a bit of a break from heavy lifting. To be honest, I do no cardio. Occasionally, I'll hop on the stair master for 20 minutes but it is not consistent. I am wondering if my lack of cardio could have anything to do with injuries during weightlifting? Kind of like how runners will get injuries from running and not incorporating strength training? I should also admit I do very little ab work and am thinking my core is weak. Would anyone recommend a break from the heavy lifting and focus on cardiovascular/ab work? I really am only able to commit 3 days a week to the gym which is why I kind of have to chose one or another. I don't have any friends that lift so I don't have anyone to ask!! Hoping to get a little advice from you ladies.

Thank you!

Amy

by helloamyp via Bodybuilding.com Forums - Female Bodybuilding

PCOS + gaining muscle mass diet

Hello! I have a question about nutrition regarding PCOS and muscle building. I am at my goal weight now (I’m 120 pounds after a year of hard work) and I’m diagnosed with PCOS. With PCOS I function a lot better with a ketogenic diet, it fights the fatigue and brain fog PCOS gives me, amongst other things. But I keep reading that you can’t build muscle while in Keto/with a Keto diet. So I’m wondering if anybody has any recommendations about PCOS nutrition in regards to GAINING muscle. I’m not trying to lose weight at all. But with PCOS, high carbs and high GI food is a big no, so m fairly confused. I just wanna build a bum and be healthy. Please let me know! Thank you!
PS: I have no idea why it says my age is 48. I’m 22. Lol
PSS: I am on metformin and birth control if that information helps

by emmadilemma22 via Bodybuilding.com Forums - Female Bodybuilding

New to gym etc

Hello all,
I'm new to any sort of exercise in the gym. I'm 30 and have joined a gym for the first time. I find it sort of intimidating and I am just after some pointers on where a beginner should start? I'm interested in building strength for a general improvement in health and fitness.

I went with my other half today and spent 20 mins on the bike there. I feel it's a good start but I want to do more. I'm 5foot2 and 9st 10. So I am not overweight and not looking to necessarily lose weight, just tone up a bit.

Thanks in advance

by Freja07 via Bodybuilding.com Forums - Female Bodybuilding

Anyone recover from Hip pain(trochanteric bursitis)?

Just wondering anyone experienced Trochanteric bursitis and I would appreciate you to share the experience.

1. how long it took to recover
2. what kind of of treatment received
3. after recovery, could you go back running or do all the activities(exercise) before the injury?
4. how did you deal(emotionally) with the injury fearing gaining wt. while can't be so active?

I have pain in my right hip from over-running. I am very fearful of gaining wt due to the injury and it causes me to get depressed even though I know I don't have to exercise to lose wt.
I know it is very individual but just want to hear from others.

Thanks in advance

by Min125 via Bodybuilding.com Forums - Female Bodybuilding

Help Please!

Hi all! I’m 5’6 105lbs and started body beast 10 days ago. ( I was sick for 3 months and lost a lot of weight, I know it’s low!) I started at 100 lbs and ate 1845cals and gained 5lbs in a week and I’d like to continue to gain and build muscle. I upped my cals to 2100 and I’m still 105 in the morning (last 2 Days have been 2100). Should I up the calories? If so to what amount? Or are my expectations to gain so quickly too high? I feel like because I’m starting this journey underweight my body is working really hard to replenish and Its just gobbling these calories up lol Any help is welcome and please be kind. Thank you

by RonniesGirl via Bodybuilding.com Forums - Female Bodybuilding

18 but 5'2

I am 18 but I am 5'2...is it possible that I get taller with some kind of exercise and food? Is there anything I can do to get taller?

by kidu2 via Bodybuilding.com Forums - Female Bodybuilding

Losing Fat While Keeping Muscle?

I want to start this off by saying that I'm not actually a bodybuilder, nor am I looking to become one. I'm here because y'all seem to have lots of good advice with regards to muscle building and fat loss, which is what I'm looking for. I'd post on a ballet forum but they're strict about body talk and besides, most classical ballet dancers are afraid of building muscle since it wouldn't look pretty on stage and could hurt their professional chances. I started ballet about 6 months ago when I was 16, so there's no chance of me ever becoming a professional and therefore I just don't give a ****. I'd also like to mention that I'm not doing this for looks. I like how my body looks right now. I'm hot. I'm only interested in improving my performance so I can go en pointe. The only thing I care about more than being pretty is ballet, I'd do anything to become a great dancer.

I'm not a bodybuilder, I'm actually a ballet dancer. I'm 16 (almost 17), 190 lbs ish? (I'll expand on that later), 5'8, and my measurements are 43-33-43 and my calves are 15.5 (left) and 16 (right) inches. I sprained an ankle a while back which messed up my whole left side for a while, my foot muscles feel all gross and atrophied on that side now. It's mostly healed thigh, just gotta build that strength back up! I'm also female with a medium-large frame, and an endomorph-mesomorph which I'm mentioning in case that will have anything to do with the advice you give.

As I mentioned earlier, I started doing ballet about 6 months ago. I'm okay, good not great but I'm working on it. Right now my main struggle is jumping. Basically, getting myself off the ground high enough to fully extend my legs and point my feet in the air. It's even harder when I'm doing an assemble or a jete or a glissade because not only do I have to get off the ground and point my feet, I have to stretch my legs in a certain position, then reposition them, then land in a certain way all while keeping my knees straight and my feet pointed. I can't do it 90% of the time, sometimes 100% of the time depending on which jump it is. I'm not entirely sure what my bodyfat percentage is, but I know it can't be helping me jump since I have extra weight to lift off of the ground. My ballet teacher mentioned that once I start jumping solidly, we can talk about getting me en pointe. So you can see why I'd be so eager to get better at jumping, and fast.

So far the only exercise I do is taking short walks at night 5 times a week for about 45mins, weather permitting, ballet class twice a week for 1.5hrs, and calf raises whenever I have free time for 30sec intervals since they kill my legs.

My main question is how I can build fat while gaining, or at least maintaining muscle? I've seen a lot of people here talking about bulking and cutting, but I can't just bulk because I feel like the extra fat would just cancel out the gained muscle. Like I said, my interest in gaining muscle is performance based only, so that wouldn't really help me. And if I lose fat and also muscle it's the same deal. It would just kinda cancel out.

I can't monitor my eating too closely (I can within reason, general stuff, just not down to the calorie/gram) because I'm recovering from an ED. If I relapsed because of ballet my parents wouldn't let me dance anymore, not to mention I'd be super tired and weak and have no muscle to dance with. That'd really suck. I'd rather go slow than try to rush things and end up losing everything. My history of an ED is also why I don't know my exact weight. I have an estimate because I accidentally saw my chart at the Drs but I don't really weigh myself. I have gotten a little lax in excercise over the past few months (I stopped taking walks and only recently started up again) and gained about 30-40 lbs. The doctors at my first hospital said my ideal weight range is 150-160 ish. Now I know that it'll take some time to burn that off, I'm okay with that. And I'm also okay with weighing more than that because I understand that muscle weighs more than fat. This isn't about the number, I dont weigh myself so it doesn't really matter to me. But I do feel the need to mention this so you understand I'm not one of those people trying to be underweight to have a professional career (not that I could anyway bc of my age), I do have some fat to lose and it is most definitely hindering my jumps. And yes, it takes time to build the muscle needed, I get that, but I don't think the extra weight is helping.

My goal is to lose some fat without losing muscle (preferable gaining muscle) or relapsing. I'm looking to gain muscle in my legs, particularly my feet and ankles. That's what will impact my jumping most. If you have any tips for me on how to do this, I'd love to hear them! Id also love some input on how to get lire protein because I currently have trouble getting enough (if I understand correctly I should be getting 150-190g a day and I'm getting probably half that). Thanks for reading this far, I look forward to hearing from all of you!

by balletdancer21 via Bodybuilding.com Forums - Female Bodybuilding

All This Working Out and Now 'Hip Dent'😞

Once again "noob" question, so please bear with me... I've been working out for 18 months; all-the-while getting so much stronger. I'm currently doing strength training with heavy weighs (well probably not as heavy as you'all are doing) 4 days per week, times 2 hour sessions. I do cardio (30 min) about 2, 3 days per week also. Day 1 of my weights, I work legs, following day back, and shoulders, 3rd day bicep/triceps, chest, and legs on the last day. Each day I incorporate my core into things as-well.

I've always had an hour glass figure, but noted recently, I've now got what is known as 'hip-dent' . If you grab it however, it's muscle. I'm lost at why my shape has changed into this, and IMO...hate how it makes my figure look.

P.s., hope I didn't miss any needed info in my dialog?😉

by sledgurl07 via Bodybuilding.com Forums - Female Bodybuilding

Favorite Upper/Lower split?

Anyone care to share their favorite U/L split? I was on a 12-week program but it just ended, and I'm currently following 'a workout routine' (it's free) muscle building split. It looks great to me but I'm no expert. What do you ladies think of it?

https://www.aworkoutroutine.com/the-...rkout-routine/

Currently bulking, I gained 5 pounds since I started my bulk in september and I'm pleased with the results so far (feeling fluffy in the stomach area but I can deal). I'm usually eating anywhere between 2200 to 2500 calories daily.

I have to add, I just can't do chest exercises, no direct stuff :( Unfortunately, I was one of the unlucky ones when it comes to implants, I had lateral displacement and had a revision about 9 months ago, internal sutures had to be done to correct the pockets. Anyways, sucks, but I can't risk it at the moment (and most likely, never...). I usually substitute the chest push/pull moves with another exercise (back or shoulders).

That kind of affects the split I can choose since if there is a lot of chest work it doesn't work for me.

Also, I tend to always add some accessory exercises at the end of every U/L split. I always feel like there is not enough shoulders/arms.. Is that bad if my recovery seems good? I will skip those if I'm feeling overly tired or super sore though.

Thanks!

by maeva27 via Bodybuilding.com Forums - Female Bodybuilding

I want to start a little bootybuilding

Hey there! My name is April, I'm 14 y/o (and I didn't know where to post this, if at teen bodybuilding or female bodybuilding, so...)
Well, I have had a lil' butt since my puberty (like, I was fatty until puberty when I grew up to be a thin hourglass shape, not so SO skinny but yes I'm pretty skinny or thin) and I have like this little but lifted butt, like rounded in jeans, but when I'm using swimwear it looks really flat, with a little curve but it's mainly flat. My goal is to build a little more butt, I don't want that Kim K butt but more muscular and rounded. I thought that maybe being in a caloric surplus with a lifting weights routine would help.

BUT! I'm a dancer, and, ironically, without lifting weights, I have a really big quadriceps, which is a realy awkward thing because I have never ever using weights before, I built them by only squeeze them when I'm dancing. Same goes with hamstrings, I have them very muscular. So, I'm thinking of working out isolation moves.

As for my nutrition, I NEED to say that I can't eat more than 50-60g of protein, because I've had a kidney desease that had left them very "sick" (if that makes sense haha) or weak, yes, very weak. With carbs I have no drama. About this I have other question, how I had built my quads and hams if only ate 60g of protein for years? Every person here says 1g per pound of bodyweight in order to build muscle! (so confused!). I gain easily fat because of my genetics, it's a family thing haha. What should be my caloric surplus? How do I calculate maintenance? Harris-Benedict formula can help me?
Well, in my opinion I think that I should bulk for only 2/3 months, then cut, working out glutes 3x, having dance as my "cardio". I don't know how much calories I should have as a surplus. And you are obviously able to teach more and even explaining me because I don't that much about booty building, that's why I'm here!<3
Thank you so much! And I apologize for my bad english, I'm Argentinian so it's actually really hard hahaha<3 kisses!

by bootyfuture via Bodybuilding.com Forums - Female Bodybuilding

Who does push, pull, leg routine? Conflicting advice

Hey!

For anyone that does PPL, how often do you train and do you feel that it's more effective than a full body workout?

I'm a newbie and training 3 times a week but can't decide whether full body or PPL is the way to go for me. I'm skinny and want to gain. I'm not a bodybuilder, I just want to make some nice curves and gains!

I've read conflicting advice - that I should do full body at each session, but I only get max 75mins in the gym. Or I should be doing PPL to push those body parts to the max per session.

I'd love to hear from personal experience what has worked best for you. I don't want to waste my gym sessions, I really want to start as best as I can.

Thanks in advance

by chocheaven via Bodybuilding.com Forums - Female Bodybuilding

Weight

Is it common to start weight training then lose weight then gain weight?

by cupcake34 via Bodybuilding.com Forums - Female Bodybuilding

Trying to Get back to it

Hi all!

I am trying to get myself back on track. Former lifter, was below 20% BF and did some competitive power lifting. Then fell face first off the wagon after moving to Colorado. Just moved closer to work and have gained an hour and a half back in my day. 6+ years out of the gym the reboot is killing me! I have 40lbs to drop and know where I was, so needless to say my ego is struggling with having to start over.

by ArcticWoofs via Bodybuilding.com Forums - Female Bodybuilding

Bulking then cutting help needed

I have a holiday the end of August and want to be in the best shape I can by then. I have never bulked before but am a regular gym user. I want to do a bulk and cut before August I'm thinking 5 months bulking then 2 months cutting......does this sound about right? And 2 - 3 times a week doing full body workout? Thanks in advance x

by louise000 via Bodybuilding.com Forums - Female Bodybuilding

Indentation on bottom of one butt cheek?

Hi,

I noticed that I have an indentation on the very bottom of my left butt cheek. It kind of dips in and makes my butt look uneven because just the left one has this indentation. What is the cause of this? Is it uneven fat distribution or uneven muscles? I’m right leg dominant but it seems kind of weird that it just goes inward in one spot. It’s not a side indentation. Will working out help even this out at all??

by grumpsneko via Bodybuilding.com Forums - Female Bodybuilding

Help please! Newbie gym routine to bulk/tone

Hi everyone,

I'm looking to bulk/tone but due to work commitments can only train 3 or 4 times a week.

Main aim is to grow everywhere (I've always been very slim) but due to the amount of time I have to train, I want to maximize results and fit in as much as I can. Should I do 2 x legs and 1 upper body or total body workouts, or different each week?

Also, should I stick with a routine for a specific body part, or mix it up? There are so many exercises for every body part I don't know whether I'm choosing the right one!

Is it normal too to feel extremely fatigued when starting lifting? I could fall asleep as soon as I finish at the gym and sometimes suffer with migraine afterwards.

I've read the stickies but would appreciate any advice anyone can offer.

Thanks in advance.

by chocheaven via Bodybuilding.com Forums - Female Bodybuilding

Please help me with macros 😫

Hi all I'm ready to start bulking but seem to have a major block with macros! I had them for my weight loss then my bulk but for some reason mfp has lost them. Can anyone help with a rough guide to what theirs are? I'm 5ft 7 weight at 9 stone 7iib (that's 133 lb or 60kg). I want to start bulking, my macros that I have worked out are c253 p126 f56......do these seem ok. Thanking u all in advance x

by louise000 via Bodybuilding.com Forums - Female Bodybuilding

2018 WNBF/INBF Tri-State BB, Figure, Fit Body, Bikini, Physique Championships

On Saturday, 19 May 2018, LaDawn and Delbert Hickman will once again host the 11th Annual WNBF/INBF Tri-State Bodybuilding, Figure, Fit Body, Bikini, Physique Championships (a WNBF Pro Qualifying Event) at the Dayton, Convention Center in downtown Dayton, Ohio! It will certainly be an event you don't want to miss. Some of the best natural athletes from around the nation will be competing for pro status in the World Natural Bodybuilding Federation (WNBF) and for some great prizes. Please mark your calendars and see you all there!  

For Registration and Ticket Info , Please Visit Our WNBF Tri-State Event Site At: wnbftristate.com

Also, learn more about the WNBF/INBF, banned substances list, and and rules at:

WNBF/INBF Organization Web Site: worldnaturalbb.com

Banned substances: http://ift.tt/2DaTr9s

Rules: http://ift.tt/2msWYWt

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by delberthickman via Bodybuilding.com Forums - Female Bodybuilding

Hi from France :)

Hi everyobody,

I introduce myself, my name is Stacy, I live in France. So please, excuse me for my english (I understand better than I speak ;) ). I am 36 years old, and I've always been fascinating by bodybuilding. I would like to sculpt my body, and, as I was makink researchs on google, I found your site, which looks really nice. Thanks for welcoming me among you and your community. I'll send you photos of me later.

See you!

Stacy.

by Stacy36 via Bodybuilding.com Forums - Female Bodybuilding

Double Gluteal fold

Hi, I am 5ft 4, weigh around 47 kg and I started weight training around 4 months ago and I have been happy with the gain in muscle mass that I have achieved, however I have a double gluteal fold which I'm having trouble in improving. I feel like it definitely has something to do with my genetics as I am pretty lean and always have been, my diet could definitely be improved as I have a high metabolism and I've always eaten whatever I wanted (lots of pudding and chocolate) so I am thinking of working on that. I have been doing squats and reached over 100kg recently, hip thrusts, donkey kicks, deadlights, leg press, abduction adduction machine. Is there a particular muscle that I should be focusing on more? Has anyone else had this problem and managed to solve it? I'm worried that its something that I'm not going to be able to change but wanted to see if anyone had any experience with this.

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by bl9099 via Bodybuilding.com Forums - Female Bodybuilding

Are there any pole sisters here?

Hello! I'm a newbie into pole dancing. I knew I was getting into a pretty muscle-demanding hobby when I started. It's been about two months and I wasn't wrong, for sure. It seems like every muscle group, from my grip strength all the way down to the arch in my feet is engaged in some way, shape, or form.

I've talked to the veterans in my pole class and I get a lot of different answers, ranging from, "No workout but coming to pole class and doing the things we do on the pole will help you," to, "Oh I just do pushups at home and that's it."

Equally, my google-fu turns up a lot of different results, too.

I'm weak on the pole right now. My grip strength is slowly starting to get better, and I can just barely manage a tiny little pole climb. But I'm looking to see if there are any other pole dancers here and what you ladies might recommend.

I go on Thursdays, Saturdays, and Sundays. Each class is an hour. So I go for a total of ~5 hours a week, with Monday, Tuesday, Wednesday and Friday being my 'off' days. Pole class can be severely demanding, so I don't want to do additional exercises on pole days. I have sprained a tendon/muscle in my arm from going too hard and it took me about three weeks to recover (aka I had to skip three weeks of pole classes). I'd rather not have to miss out again because pole is super fun, if not incredibly difficult.

Anyway. Are there any other pole sisters on here?

by SilentLullaby via Bodybuilding.com Forums - Female Bodybuilding

where is my problem..

Hello , so first of all i'm 58kg now , 170cm . i tried a lot of different workouts and eating plans , with different macros. in first pic u'll see , how i looked when i lifted quite heavy , and eating around 1600 kcal (45% protein; 30% carbs, rest - fats) , training - 5 times per week , including cardio after every strength training. So, i felted that it's bad for me , i've lost a lot of weight , but all fat in abdominal staayed. so i was very nervous about it , and i've done with that thing... For now , i eat a lot. ( i try increase calories step by step) So today i eat about 2.100 kcal. i have my stength back , muscles gettimg bigger everything is going good , however, fat in abdominal stayed the same . and i don't know is my body type like this and i will never have a flat stomach ..? :D now i just try to bulk much gains as i can, but im worry about how i need tu cut that fat in abdominal.. ( when i was dieting, i was so lean everywhere , but fat under belly button staying always the same)

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by Nedulis via Bodybuilding.com Forums - Female Bodybuilding

Help! Water retention or Fat? + Caloric deficit too high = fat storage?

I'm just getting back into shape after an injury. My weight (scale) didn't fluctuate but I know I lost muscle mass and gained fat because my clothes are much tighter. I'm finding it difficult to loose the weight again though... My clothes aren't getting any looser and I'm feeling really tired most of the time, not sleeping very well, but still managing to keep up with my workouts (despite being really tired as I push through them) and am still able to lift heavy without feeling weak. But since I'm trying to loose fat, I'm eating at a caloric deficit and doing lots of cardio in addition to my regular strength and resistance training. The problem is that my body feels really soft and I'm wondering if it's just because of water retention or if it's actually fat that I just can't seem to burn... If I actually am not eating enough, is it possible that my body is either retaining water because of this or just not burning fat because it's in "storage mode"? Any help would be appreciated!

by wipyyc via Bodybuilding.com Forums - Female Bodybuilding

Support

New to this forum but wanted to find some support and talk to those who are in this life changing journey of weight training.

I’m a 45 year old female and have lost 35 lbs over a year and in the last two months have begun heavy weight training. I love it but it is grueling, 5x a week after work. It has made a huge difference in how my body looks and keeps giving me the inspiration to go on. The truth is it is kind of lonely. I am the only female weight lifter in my gym and the guys are cool but most of the time we all have our ear buds in, lol. They have said a few nice words to me here and there. No issues there.

Just looking for support and just to talk in general to people who do the same thing. My husband has no interest in this, while supportive, it just isn’t his thing.

I also am cutting right now and trying to decrease my body fat % so that these muscles I’m building will be able to show.
Love to hear some thoughts and feedback.

by vjenkinsc via Bodybuilding.com Forums - Female Bodybuilding

Doing HIIT long-term - is it realistic?

Hi all,

I'm relatively new to fitness (less than 2 yrs) and on a quest to find a long-term sustainable routine (or at least, the principles for such a routine - don't mean doing the same exercises) that will turn into lifestyle/sustainable fitness. I currently do a mix of weights and cardio - lifting 3 times a week and cardio 3 times a week. I love movement and have no issues motivating myself to exercise etc. Having been introduced to lifting/bodyweight training I've absolutely fallen for it and LOVE it - don't feel like it's gonna be an issue maintaining a lifting routine until I die lol. However, cardio is a different story. I actually *like cardio*, but really keen for it to be as effective as possible given that I train 6 times a week - and invest quite a lot of time into it. Of course HIIT has been recommended to me. And so I've been doing it for 3 times a week (treadmill, Versa climber, bike). The issue is I don't see how this is sustainable. I strongly believe that you can only turn your routine into habit/lifestyle if you actually enjoy it - not dread it. When I wake up every morning I'm excited to lift, but I'm NEVER excited to do HIIT (I wouldn't have this problem with steady state cardio though!).

Some people will say yep this is the nature of HIIT - it's not pleasant. Well, I get it that workouts have to be challenging, but surely not many people will be able to sustain a routine they don't enjoy; by sustaining I don't mean people who have been doing it intermittently (e.g. on a cut), or only for a couple of months now, but those who have been doing it for years on a regular, weekly basis.

HIIT is effective but it leaves me pissed off (apparently for no reason - probably messes up with my hormones) and I also had a knee injury a couple of years ago, so I know my body will say NO at some point.

Is there anyone here who has been doing HIIT training consistently for years (2-3 times a week)? Did you ultimately get used to it? Did you have injuries?

And for those who ditched it - did you find that doing steady state decreased your results (whatever your goal was - muscle gain or weight loss)?

I'm just curious to hear your opinions on long-term sustainability of regular HIIT and whether switching to steady state is really such a BAD idea after all...

Thanks :)

Katrina

by Kathe19 via Bodybuilding.com Forums - Female Bodybuilding

Some assistance please

http://ift.tt/2DhRVzW

by Iceman1800 via Bodybuilding.com Forums - Female Bodybuilding

Should I lose fat or build more muscle?

I’m 5’4” and 126 pounds. Most of my weight is on my lower body.

I’ve been going to the gym for exactly a year now. But my body didn’t change at all.
I’m lifting heavy. 230lbs on Hip Thrust(12reps). 270lbs on leg press. But my gluteus didn’t change at all. I have been bulking for most of the time. Tried to to cut for a month in November but I wasn’t sure I had any muscle to show off after the cut so i am very confused about what to do.
I’m very flaccid, like gelantin and have a flat butt.
So what do you guys think? Should I cut or bulk? Or an alternative option?

by weirdsquirrel via Bodybuilding.com Forums - Female Bodybuilding

A beginner, I don’t know where to start

I just decided to start working out because I want a bigger booty , slimmer waistline and abs but I don’t know how to start .. I’m a very skinny person and find it difficult to put on weight .. Got this information after doing some calculations online not sure if it’s correct
BMI: 19.8
Calorie intake needed per day :3300
BMR: 1296 cal/day
TDEE:1944 cal/day
Carbs 358.1/day
Protein 107.1/day
Fat :41.7/day
Calories :3300 /day

Also what supplements do I need to help me get better results fast ..

by Babygurl01 via Bodybuilding.com Forums - Female Bodybuilding

Non-Supportive Partner

Does anyone have issues with their husband/sig. other not supporting your goals in the gym? My husband does not want me to appear muscular (I currently don't but not from lack of trying!) and sometimes mocks me when I try to talk about a new PR or sees me watching videos of other woman I look up to on social media working out.
If so, how do you deal with it?
I just let him talk but still go forward and try my best to reach my goals, the gym is the one thing I do all for myself and I'm not about to let anyone take it away from me, not even my husband!

by gcarey3678 via Bodybuilding.com Forums - Female Bodybuilding

recovering from ED, how to deal with weight gain/fear of eating more while lifting?

Hi everyone,

I'm a 5'2, 112 lb female with a history of anorexia. I'm trying to improve my strength as I've mainly done cardio the past few years and thanks to the constant weight loss/weight gain cycles I've been through, I feel like I have too much body fat compared to muscle.
I know that I need to eat more if I want to lift more but honestly I'm just afraid of putting on body fat.. at the same time I'm also afraid of having to "cut"/restrict my food intake due to my ED history and triggering bad habits. My family doctor thinks I should be putting on weight - I am technically at a healthy BMI but I feel kind of weak/tired frequently. But I just feel guilty even thinking about putting on weight considering my body fat percentage could theoretically be "better" i.e. lower than it is now.

I know that nutrition is a very important aspect of strength training but does anyone have advice on how I can do this without being obsessive, or worrying that I'm overeating? Can I just eat at maintenance/according to hunger signals right now?

I'm very new to strength training and have been doing bodyweight exercises/machines with a trainer for the time being.

by cat33 via Bodybuilding.com Forums - Female Bodybuilding

Ideal weight for a 5'11" female weight lifter

Hey fit fam,

I'm a 5'11" tall female weight lifter and I would just like some info about what kind of weight I should be trying to achieve. I honestly can't believe that I almost weight 200lbs (actually 197). It makes me feel like I'm over weight. But everyone says for my height they are not surprised. I'd just like to know what other females my height who lift weights weigh. I feel like I'm obsessing over my weight when I don't feel 197 and I don't look it. If you guys get what I'm asking...... help me out fellow female fit fam!!

by baileym65 via Bodybuilding.com Forums - Female Bodybuilding

stubborn cellulite - lifting weights for 5+ years

Hi ladies!

So I have been in the weight lifting world for about 5 years, I'm 5'4 and weigh anywhere from about 117-121 pounds. I'm not sure body fat but am visibly lean (abs show through pretty intensely) My problem is stubborn cellulite, mostly right below my butt that I cannot get rid of. I eat super healthy for the most part, workout 5-6 times a week - mix of cardio and weights... I dont kno if my problem is that I need to do less cardio so I can build my hamstrings more? I'll admit Im a cardio queen and actually enjoy a good steady state cardio ( gives me great energy and a great mood) so thats hard for me to give up.

I have been doing heavy weights (heavy for me) my squat was up to 155ish but due to a back injury im done squatting/heavy deadlifting for a while and it SUCKS.

any advice? I'm so self conscious of my cellulite! help

by bellada210 via Bodybuilding.com Forums - Female Bodybuilding

How do I get my butt higher up my back (if that makes sense)?

Hey! I posted this in another thread but someone said I should post it here instead!
-This is kind of hard to explain, and I don’t really know how to phrase it which made googling it hard, so I apologize for not knowing the right words or if this is a common question.
Also sorry to be weird.

My back is really long and my butt starts really low, if that makes sense. I’m wondering if it’s possible to make it sort of start higher, you know the area where your back dimples are? Are there any moves I can do to sort of lift it and start the curve higher? I really hope this makes sense. Thank you for your time.

by 1995pluto via Bodybuilding.com Forums - Female Bodybuilding

How can i change body percentage ???

Hii guys I'm totally new to the world of fitness and i have a problem to solve: I'm 5 ft 11" and I weight 90 lbs so I'm a little underweight but I have a waist size of 27,5 inches so my body has a very high fat percentage and visible belly fat.
Now I don't know exactly my fat % but it should be around 33% (that's bad isn't it ?)
Also I don't know if that's visceral fat nor how that much fat accumulated cause I'm a very healthy eater, i just read that this situation is called "skinny fat".
I just began going to the gym but can't start a diet cause I would become too underweight so I can't get to get that fat % down by alimentation.
I don't really know what to do, should I wait to get some muscle and then get down the fat ?? Can someone help me ???

by alefan via Bodybuilding.com Forums - Female Bodybuilding

Workout routine for girlfriend

I need a workout routine for my girlfriend. She's really skinny and wants to put on more weight and build a bigger booty. She has access to limited equipment. (dumbbells and bench press) Any help would be appreciated.

by Mysteriious via Bodybuilding.com Forums - Female Bodybuilding

New here, trying to figure it out!

Hi all!
I've been reading threads and have learned a lot! I downloaded the bodyspace app, but I'm not sure the difference there and here. Is the bodyspace app a charged platform and this is free? Would love to maximize my efforts with the tools because I'm transitioning from a Beachbody platform. I'm super ready to take it up a level! But there seems to be a lot here and I don't want to invest in anything until I understand what it is. If that makes sense. Thanks in advance, excited to get started!

by ginawalmer385 via Bodybuilding.com Forums - Female Bodybuilding

Help How Do I Deadlift Heavier Weight?

...As an example, when I deadlift, I feel I can lift more then the current weight I'm lifting. But the amount of weights on the bar being heavy, starts slipping as I'm trying to do my lifts... So I'm stuck at 55 pounds on each side of the bar. I do have gloves I use for gripping, and keeping blisters at bay. Obviously I'm needing to work on strengthening another part of my body, but what part do I need to work on in order to deadlift more weight? I'm a novice, so sorry for my lack of knowledge.😉

by sledgurl07 via Bodybuilding.com Forums - Female Bodybuilding

Question about my home equipment

Hi all,
I have a pretty small apartment and thus opted to acquire a modest weightlifting setup. I have a bench, small squat rack, set of barbell weights, and a 15-pound 1" barbell.
I use my gym membership frequently and bought the equipment preemptively for colder months (such as now) for when I can't make it to the gym. I've given it a try for a couple weeks but found that as the bar is rather light, I have to make up for it in barbell plates. Doing simple compound lifts are significantly harder/heavier to execute as opposed to the gym, where they use 45lb 2" barbells. For example, I would squat 100lbs with my home set vs. 100lbs at the gym, and the home set feels heavier.

Am I just in my head about this and weight is weight despite the barbell/weight distribution, or does the barbell weight matter?

Thanks in advance!

by vivalasita via Bodybuilding.com Forums - Female Bodybuilding

Ladies, how about a Telegram group?

Anyone one down with the idea of a fitness/bodybuilding group where we can connect with other bodyspacers into the active lifestyle?

by 00Gymrat00 via Bodybuilding.com Forums - Female Bodybuilding

How can I... slim down my upper body?

Hey guys! :)

So, yeah, this is a weird, maybe controversial question in a forum like this one... But I thought I'd give it a try and ask the advice of pros like you!

As a teenager and growing older (between the age of 14 and 26 to be exact) I trained doing aerial circus (aerial silks, trapezes, hoops, etc.), almost everyday, between an hour or two to sometimes four or five hours a day. It was great and fun. I have stopped about 3 years ago due to a back injury and have found new great hobbies since.

My problem is that during the time I trained I have developed a really big upper-body. I thought it would "go away" when I stopped my training but despite the fact that I don't work out anymore (mostly I go swimming 3 times a week, that's all; no weight lifting or anything) I am left with really big shoulders, biceps, prominent pectorals and a really developed trapezius that make my upper body look like a big square.

I don't get it. Why is it that, despite stopping the silks, the muscle mass (although now a bit flabby) seems to have stayed? Is it my skeleton that has changed?

I really hate the appearance I have now. I have very lean, strong, nice legs but my upper body is not feminine at all. I am very skinny overall so my large shoulders create a weird contrast with the rest. I feel uncomfortable and ashamed of my body, I never wear anything that unveils my shoulders, which sucks. I have a small breast which doesn't help. I would really like to change that to feel better in my skin (my new resolution for 2018 :) ).

Is there any way I could slim down these muscles especially?

Let me know your thoughts!

by Asilka via Bodybuilding.com Forums - Female Bodybuilding

Working out for my physique goals

Hi, I am looking for some guidance bc I am not sure how to achieve my physique goals. I do not know how to choose a workout style for my goals. I am underweight currently 99lbs want to get to 105-110lbs. I see all the articles on here and girls working out on instagram and I'm confused. I read so many different things that idk what to follow. I want to look and feel strong and healthy. I have tried stronglifts 5x5 for a few months but it was too much for me bc I do struggle with lyme disease and am quite low on energy and weak some days. Do you ladies that are strong and experienced always follow a program and track each workout? I'm just looking for any advice you may have, thank you!

by Kcampbell87 via Bodybuilding.com Forums - Female Bodybuilding

Need help from the contest ladies PLEASE :)

Hey ladies! I need some help here. These are my latest progress pics.
I am currently 128lbs. Gained 11lbs from my lean bulk that started June 1st (last contest was end of May and I was 117 with no water manipulation).
Doing a show on May 26th and one at the end of June (a national show). If I start my cut in Feb, I will be 16 weeks out of the may show and 20 from nationals.

Too little time? Too much? I have 4 more weeks to put on just a LITTLE more size if I follow the plan stated
I want to come into nationals shredded!

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by kitpapa via Bodybuilding.com Forums - Female Bodybuilding

MFP accuracy

I have a coach that calculates all of my macros for me. Currently, I am on a 2 carb days followed by 3 low carb days. The calculations he gave me are different than what it adds up to on MFP... Anyone know how accurate MFP is?

by anahouse2015 via Bodybuilding.com Forums - Female Bodybuilding

Sore Throat -- can I work out?

I have a sore throat, my body is a little achy, but that's it. Can I go to the gym? I really want to and if I do it would just be a mellow thirty minutes at most. Or should I just bellow out? I've already taken two rest days this week.

by wildbutterfly via Bodybuilding.com Forums - Female Bodybuilding

A beginner

Alright so I started lifting 1 month back and my goal is to build muscles on my arms, back, legs, abs (I want my muscles to be really visible, I'm don't want to be toned). I'm 16 years old, my weight is 59kg, I'm really skinny for a girl my age, I have 22% bodyfat, I'm 175 cm tall.

I'm currently doing a full body workout:
Squat on smith machine (gym doesn't have a squat rack)- 20kg, 4 sets, 12 reps
Deadlift - 22.5kg, 4 sets, 12 reps
Rows on machine - 20 kg, 4 sets, 8 reps left arm, 8 reps right arm, 8 reps both arms
Bench press - Still figuring it out
Farmer Walk - 20 kg plates in each hand, I'm still figuring it out
Barbell curls - 4kg (only barbell), 4 sets, 12 reps
Triceps rope push down - 10 kg, 4 sets, 12 reps
Cunches - bodyweight, 3 sets, 12 reps

Okay a couple questions
1. How much time did it take you girls to build big arms?
2. I can't increase weight on triceps or biceps. I have been at the same weight for like 3 weeks, Help
2. How many days per week should I go to the gym? I was going like 2 times a week but I decided that I'm going to go 3 times a week instead (2 rest days between workouts)
3. Is food really that important? If I don't get my nutrition together my muscles won't grow?
4. Is my workout okay? Am I gonna build big arms if I stick to it? Am I doing too much for a beginner?
5. Any tips and advice?

by JizzleYa via Bodybuilding.com Forums - Female Bodybuilding

How can my girlfriend convince her family to let her get weights?

Ok, so my girlfriend was going to the gym for a while at school but now can't for personal reasons, she wants to get some weights to workout at home but her dumb family doesn't think she's serious about working out and building muscle so they won't let her get some because they think its a waste of money. How do you think she could convince them?

by badusername2000 via Bodybuilding.com Forums - Female Bodybuilding

How can i change my body!?

This sounds weird, but my whole life i always had a flat stomach, thin but toned arms, and a big butt. i got into gymnastics years back & started working out to gain strength for the tricks i wanted to learn. i started noticing my muscles quickly as i am a dancer too & noticed in class the definition i was getting, proud of my fast results i kept training, at one point i was doing 30-50 reps of 90-110lbs for legs & arms 2-3X a week at the gym on top of dancing & gymnastics & then boot camp. i felt i was bulking up & though i had no fat on me & awesome defenition the more time went on the bigger i felt i got. i’m not a big girl, never was, in the mirror i thjnk i look fine, but on video or on camera i look super muscular, short & stalky. i’m 26, 5’5 & i dont weigh myself. i’m super active still but i decreased my lifting weight by a lot doing lighter weights, more reps. i felt i was seeing some small results then once again see myself on camera & i look short, super muscular, and stalky. idk what else to do there is nothing i’m doing that should make me more muscular, if anything i should lean out as i’m still toning & doing lots of cardio. i get so emotional cause i feel trapped in a body i dont want. i do mot feel sexy or feminine sometimes & when i do the camera tells me otherwise.. and it is not the angle or the camera because before i started gaining muscle i never looked even close to short stalky & fat, now that’s all i see i literally look like i’m getting shorter too! my stomach is always bloated & idk i’m super stressed about it. i ask so many nutritionists, doctors, trainers etc. & they say what i’m doing is great, but these muscles are not getting smaller i feel like they are just getting bigger! please if anyone has anything that can help me other then just saying eat less & do more cardio i’m doing it & not seeing one difference! please let me know!

by TDxR via Bodybuilding.com Forums - Female Bodybuilding

Beginner looking for routine advice

Hey Guys,

So i've been going to the gym for a couple of weeks now and I'm struggling to devise a workout routine for myself and was wondering if anybody would be kind enough to provide any tips or help with some sort of structure to a weekly work out routine (i.e. Monday - abs Tuesdays - Legs etc.) I find myself losing motivation due to not really knowing what I should be doing throughout the week and doubting if what I'm doing will even achieve anything so I thought I'd come and ask for some help.

With the risk of embarrassing myself (lol), so far i've been doing crunches, sit ups, leg raises, russian twists and planks during an ab routines, usually around 15 reps each with 3 sets and using the leg extension, press and curl machines and the hip abductor machine (usually starting with a bearable weight for 12 reps and getting heavier with lesser reps) as well as squatting (not on a smith machine) and deadlifts with the bar, both at around 40kg (I'm pretty weak right now) I have concentrated on perfecting my technique with all of these too. I've been told that a higher weight with lesser reps is better.

My goals are similar to a big percentage of other women's goals, a flat stomach with big thighs and a bigger bum (excuse the irony), but yeah I'm looking to gain mass in my legs and bum and lose fat in the stomach area (I know it's not really possible to do both simultaneously). I am aware of the importance to work out arms/chest/back etc. too. although I'm happy with toning those areas and not gaining too much mass. I've also (obviously) been watching what I eat and am trying to get my daily protein and water intake and have been doing HIIT cardio as a warm up and cool down for 10-15 minutes.

I hope this is enough information.
Thank you for your time :)

by N3SS via Bodybuilding.com Forums - Female Bodybuilding

Any recommendations for a shredding diet plan?

I like being muscular, but I want to lose a bit of body fat. I like structure.

by s.s.blackorchid via Bodybuilding.com Forums - Female Bodybuilding

how to get toned without a calorie decrese?

do to forced recovery (and parents who don't understand ANYTHING) I've gained 19 lbs (my parents thought I was "too skinny" - even though I was in a healthy weight range/BMI) and am still gaining weight. (currently 134lbs) I currently eat 2900 calories EVERY DAY (and no there is no changing my parent's minds on this), and I can't lose weight because they'll just make me gain it back/ take away basketball and weight lifting.
I do bodyweight/exercise bands strengthening exercises every day (45 min Abs, 20 minutes-ish arms, 250 squats, 20 minutes calf raises, 5 minutes back exercises, every other day 5 two-and a half minute wall sits, and twice a week I go to the gym and lift) I know that a lot of my weight gain has been muscle but I still have a thick annoying layer of fat over everything. How long will it take me to get toned? 
FYI: I do forty minutes of jogging in place/running every day and once all these holidays are over will be doing basketball x3 a week. I also try to be constantly moving but I'm lazy so it doesn't always happen.
sorry to info-dump any and all comments will be appreciated.
ps. I'm 15 almost 16 years old and 5'6in

by FurtureSHEHULK via Bodybuilding.com Forums - Female Bodybuilding

Critique my workout plan please?

Hey guys, I just wanted advice on my workout program!
I'm 5'5 and 137 lbs right now
My goal is to build a bigger booty, define my upper body, and just build muscle everywhere in general.
I'm currently eating 2,200 cals a day while hitting a protein goal of 130g everyday as well.

Sunday: Chest, Shoulders, Tri's
Chest:
Bench Press 4x8-10
Flys 3x10

Shoulders & Tris:
Superset #1: 4x8-10
Dumbbell press
Front plate raises 10lbs
Upright barbell row

Superset #2: 4x8-10
Lateral Cable raises
Face rope pulls
Tricep Pushdowns

Dips on assisted pull-up machine 3x8-10

Monday: Leg Day

Squats 4x8-10
Stiff Legs 4x10
Hip Thrusts 4x10
Leg Press 4x10
Seated Leg Curls 3x10
Seated Leg Extensions 3x10
Calf Raises 3x10

Tuesday: Back & Bi
Back:
Deadlifts 4x8-10
Bent over barbell rows 4x10
Lat pull downs 3x10
Cable rows 3x10
Back Extensions 3x10

Bi's
Curls 4x10
Hammer Curls 4x10
Barbell curl until failure w/ 10lb barbell

Wednesday: Chest, Shoulder's, Tris
Same workout as Sunday's

Thursday: Leg Day
Same workout as Monday's except with front squats 4x10

Friday: Back & Bi
same as Wednesday's workout, however deadlifts are lighter weight.

Saturday: Leg Day OR REST
Depending on how my body feels, I would either do a light leg day with more focus on the glutes, or give myself a day to rest.


Should I also be incorporating cardio into my workout plan as well?
How heavy should I be going for my deadlift and squats on my heavy and light days?
My 1rm for deadlifts is 265 and for squats is 225

Any advice is appreciated! Thank you

by butterflys149 via Bodybuilding.com Forums - Female Bodybuilding