Parents don't like me lifting?

I'm sure this has been a thread a million times, but today my mum said something like, "be careful you don't get too big" (contextually I've been lifting for a year, always ran/done circuits at home before that for many years, I'm 18 now, in no way bulky, small, but do have kind of a significant amount of muscle), what she said she annoys me as she is literally telling me to like not enjoy my one and only hobby and go for it 100%, it made me really sad that no matter how many times I've told her I'm not gonna end up like the pictures you see on the internet or 'bulky', she doesn't get it lol, it just gets me down when my own mum tells me not to get 'too big', though my brother lifts weights himself as as usual he gets no talking to like I do, no questions to ask as such but has anyone else experienced this? It just super annoys me!

by xxxmol via Bodybuilding.com Forums - Female Bodybuilding

Not seeing any physical changes

I followed starting strength first and am currently doing a 4 day upper lower split. I am constantly struggling to progress. I will get the weight I can lift up one week but then I always end up having to start over with lighter weight bc it's just too heavy. I eat well over 2000 calories a day which is supposed to be more than enough for my size. I am 5'3 100lbs. I am so frustrated bc I keep getting stuck and having to go back to light weights. How do you progress when the weight just becomes too heavy? Skull crushers for example I can easily do way too many reps with the 20, 30, and 40lb bar but the 50 is just too much. Any advice is greatly appreciated thank you!

by Kcampbell87 via Bodybuilding.com Forums - Female Bodybuilding

Preventing diastasis recti

I am so terrified of getting diastasis recti. I have a friend who had it that got a hernia and had to have some pretty intense surgery.

I have been googling and reading what I can find but it's all very conflicting information. A lot of articles suggest that lifting anything overhead or stretching your arms while pregnant could cause it but this seems highly unlikely to me. Women who don't even exercise or just walk or run still get it. My guess is that it's more genetics and/or posture or being in positions that are held for long periods of time rather than an exercise done for a few minutes a few times a week.

Has anyone found an actual helpful guide or study on preventing it?

by muscleandginger via Bodybuilding.com Forums - Female Bodybuilding

Contest prep - getting to grips with hunger

Hi all

After my last post I have hired a coach/trainer to prep for my first contest in July.

I am having trouble getting to grips with my hunger levels, as the meal plan she has me on is quite restrictive.

3 meals a day, plus 2 snacks, plus whey protein after workouts. The usual eggs for breakfast, then a combination of chicken/fish/lean meat + veggies + sprinkling of carbs for the other two meals. Snacks are usually fat-based. Nuts and such. Plus drinking SO MUCH water and no caffeine at all.

I've tracked my macros for a few days and I'm averaging in the region of 1200-1300 calories a day and am HUNGRY.

Workout is 5 weights + HIIT sessions a week.

My inner voice says I need to eat more. My sensible brain says trust the coach. So - any tips on how not to feel hungry all the time?

by Pittawithcheese via Bodybuilding.com Forums - Female Bodybuilding

I'm ready to get back into shape... please help!

Hey Everybody! It has been a LONG time (probably 5 years) since I've been actively working out. I don't know what happened, I use to work out 6-7 days a week and weights were my absolute favorite way to start the day!
I got pregnant, quit working out and although I've only gained 12 lbs, I've lost a lot of muscle and I'm hating myself right now. My daughter is just over 2 years old, and my husband works mornings, which is when I work out, so I want to get an affordable treadmill for my house. I hate cardio, so I don't see myself jogging for more than 30-45 minutes per time. I'm about 142 lbs right now and want to get back down to 125-130.

Again, it's been a long time, but I could use some motivation and some pointers. If you can recommend an affordable treadmill for the house that has decent shock absorbency and a good nutrition plan (i'll be headed over to that section later today) I'd really appreciate it.
I'm feeling beat and refusing to by yet another size up in jeans.

by Monicka8311 via Bodybuilding.com Forums - Female Bodybuilding

HELP.... Why wont I build muscle?

Hi,
I have been training a couple of weeks with my new routines and trying to get in shape for summer. I don’t seem to be gaining any muscle through weight or looks. My main concern is I wanted a nice peachy bum for summer and nice set of arms (as I am quite weak). Please can someone help me with this problem?

I train 4-5 times a week. I aim to do legs 3 times a week and a mixed upper day 2 times a week. I train at 6am for 3/4 days a week and a Sunday afternoon for the other day.

My schedule normally consists of
Monday - upper
Tuesday - legs 1
Wednesday - rest
Thursday - upper
Friday - legs 2
Saturday - rest
Sunday - legs 1 or 2

My routine and weights are as follows:
Leg day 1:
- step ups: 4 sets of 10 reps per leg at 24kg
- squats with kettle bell: 6 sets of 12 at 20kg
- lunges with glute kicks: 5 sets of 10 reps per leg at 20kg with 5 sets of 15 glute kicks per leg
- hip thrusts: 35kg for 5 sets of 12
-

Leg day 2:
- leg press: 52kg for 4 sets of 10-12 reps
- squat: 20kg kettle bell for 6 sets of 12 reps
- hip thrust: 35kg 4 sets of 12 reps
- lunge with glute kicks: 20kg lunges of 5 sets of 10 reps per leg and then 15 glute kicks per leg
- calf press: 79-86kg at 4 sets of 8-12 reps

Mixed upper:
- pectoral Fly: 4 sets of 25
- lat pull down: 25-27.3kg for 4 sets of 10-12 reps
- curls with bar: 12.5kg for 3 sets of 12 reps
- superset curls and tricep pull down (with Rope) on a cable machine: bicep curls at 10.2kg and triceps at 10.2kg for 3 sets of 12 reps each
- tricep pulldown with a Bar: 12.5kg for 3 sets of 10-12 reps
- seat v bar row: 25kg for 3 sets of 10 reps
- captains chair sit up: 6 sets of 12


Please can someone tell me what I am doing wrong? I don’t think it will be my form because I have had someone show me these exercises and teach me and I have also used google. All being that hopefully if I were to do something wrong someone at the gym would tell me I’m doing it wrong.

I am currently 5’5 and only weigh 8 stone 1 and I am 20 years old. My goal by the end of the year is 9 stone and to have a decent amount of change in my body looks and strength

by ThePigeon10 via Bodybuilding.com Forums - Female Bodybuilding

Help with macros and fat loss

Hi!

I’ve been trying to loose weight for a while and had little success. I’ve worked out my daily calories (using the helpful guide on here) and found for weight loss I need to be eating 1569.06 per day.

I tried to work out what fats, carbs and protein I need but i think that I got it wrong:

Protein - 156g
Fat - 130g
Carbs - 357.5g

Can anyone help?

I am 40, 65kg and 5ft 4”. Need to overhaul my whole eating mindset and stop eating rubbish. I run 4x per week and do HIIT 2days plus a weight session after the HIIT. No weight loss at all but not been tracking my nutrition. Had blood tests and found that I am in pre menopause. Could do with loosing at least a stone or two - right now anything would be good!

Ultimately want to sculpt and tone but find this really hard.

Please help me with the macros! Any advice would be hugely appreciated! Thanks in advance!

by mellyblack via Bodybuilding.com Forums - Female Bodybuilding

Need help with my macros and hunger

I'm trying to train to see if i can get my body bikini competition ready. To either compete or just know that I could!!

I'm currently 37years , 5ft 7 , 128lbs , about 16.5% body fat, muscle mass 7stone 5 ( according to my tanita scales)
However my glutes are not big enough( lifted) and my abs are flat but need more definition, I think, and shape to my waist - my delts need a little more work but im struggling to add more weights as i have shoulder impingement which comes and goes ive managed with it for 7 years now, I have goid months and bad..
My body is lean(ish) but id like too see more defintion...so heres my dilema
My body has pretty much been the same for years... I'm a dance fitness instructor and PT and I'm good at getting my clients results but not me for some reason.
I teach high energy classes 6 days a week most days its 3 classes a day then i do "my own " strength training on top.
When I use the calculators
My macro calculations are quite high so 2193 on a 10% deficit
2433 on tdee

Now I always put in very active with my teaching fitness ( is this correct) then add my weights as my training.. ( it's easier working out my clients as most are in jobs sat down all day)

I've played around with current formulas
Doing 50/25/25 40/30/30 etc ... but im always hungry...and i mean i could just keep eating so I've increased my protein intake to the top end and still hungry, some days im bloated some days im not and i cant pin point which food it is! im currently reading up on nutrient timing.

Any help would be greatly appreciated!

by dawnphoenixfit via Bodybuilding.com Forums - Female Bodybuilding

What to do

Hello all, am seeking some advice please on how best to reach the goal I have in mind. I've read some of the stickies but am still not 100% on a few things, so hopefully some of you seasoned ladies can assist :)

Quick background to help. I'm 33 and used to train several times a week, heavy lifts and cardio to stay healthy. I felt in good shape and continued with my routine because I enjoyed it. I then got pregnant and had a beautiful little girl in 2016. Cue a few personal difficulties that resulted in me piling on a lot of weight and ending up incredibly unfit and unhappy. It took around six months or so until I finally found the motivation to get back into fitness, and slowly but surely I'm now back to being confident enough to go back to the gym. Up to now, I've trained at home or gone running to shift the pounds. I'm now at 154lbs and feeling good, but I'd really like to challenge myself and build some muscle and aspire to have some great definition. I love the lean muscular looks of Erin Stern and Jaime Eason (who wouldn't?!)

So, long story short, do I have to start eating in a surplus to achieve this? If I train heavy but stay at current calories of 1400, will I just end up spinning my wheels and burning out? I'm a bit anxious as it took a while to get the weight off, so the thought of watching the scales climb again gives me the heebiegeebies.. Any advice would be great. Thanks!

by foxsox via Bodybuilding.com Forums - Female Bodybuilding

Strange Weight Loss - Question

Been lurking for over a decade - first post!

Background: 41, 5'5", been lifting for 20+ years. For the last 4-5 years, I've mostly done Olympic lifting supplemented w/some isolation work. I normally lift 4 days a week, swim and/or surf the other days. For most of my adult life, I've weighed @ 135lbs -- athletic looking, not overly lean. A sampling of 1 rep maxes are below in case it helps anyone form an opinion:

1. Bench - 155
2. Back Squat Squat - 205
3. Front Squat - 165
4. Barbell Strict Press - 115
5. Clean - 145

About a year ago, I went up in weight to 145lb. It didn't really concern me as I personally felt I looked fine, I figured I had inadvertently upped calories, and a few lifts went up a bit. I felt fine and saw no cause for concern. When I went up to 149, I figured, hmmmmm, maybe I should track calories. Assuming I was tracking accurately, I discovered I was maintaining @ 2100 calories/day. Once again, assuming I was tracking accurately, I cut down to 1700 calories/day. After 4 weeks when nothing happened, I assumed I was tracking incorrectly or had snack amnesia. I continued to track for about another 5-6 months, no change. I figured, it's just a number, I feel fine - and accepted it.

I weighed myself after Christmas - 147. About 2 weeks ago, I noticed that a couple lifts were down about 5-10% and my work clothes felt looser. People also commented that I had lost weight. I weighed myself and found that I was 133lb. I've been weighing myself everyday for the last two weeks and I've been between 131-134lbs. One random weigh in of 129lb. wtf?

I re-entered calories into the tracker that I used months ago - 1700-1900/day. I've added no cardio and I haven't changed my lifting program. I can't figure it out. I feel fine, lifts are down a bit as can be expected, but energy and recovery are fine. I'm not unhappy with the weight loss, I just can't understand what could have caused it. A caloric deficit doesn't take 6-7 months to kick in. I don't look much different- just a bit smaller. I lean out legs first and they do look a bit leaner, but I doubt I would have noticed it if I hadn't weighed myself.

Long post, I know, so here's cliffs:

1. Always weighed @135
2. Gained 10-14 lbs
3. Tracked calories - applied a deficit - lost zero weight
4. Changed nothing - lost 15ish pounds an about 6-7 weeks (kind of fast!)
5. Feel fine - just puzzled.

Has this ever happened to anyone? Is the maybe an age related thing? Should consult my Dr even though I feel fine?

by gottabelieve via Bodybuilding.com Forums - Female Bodybuilding

Weight gain/strength gains

I have for well over a year now maintained my weight in the 132 to 135 range. I follow a very basic weight lifting schedule where I deadlift bench press and overhead press. I recently added squatting which I had never done with very much weight before. I had finally built my strength to the point where I could do a decent squat around 135. I always felt like my form was too bad 2 really Squat and he serious weight so I kept to kettlebells and stuff like that. So I started squatting and then I gained a lot of weight on my bench and my overhead press. But now in the past month since I've added the squats I have gained on average 3 pounds a week every single week. My thighs have gone from twenty one and a half inch to 23 and 1/2 in. My waist from 26 to 28. My hips from 37 to 39. And so on. I have not changed my diet! There's no way I suddenly added 10000 calories a week to my diet. My boyfriend says this is a product of my training and I just have to deal with it if I want to lift heavy and make gains. And I really do I'm very happy that I got to the point where I can do 3 sets of 5 at 115 on the bench press. But it's kind of meaningless if I put on 12 pounds at that time too. Does anyone have any advice?

by RealtorinCT via Bodybuilding.com Forums - Female Bodybuilding

Arm Definition

Hello all!

I'm hoping I can get a more specific answer to a question I've been struggling with for years. At this point, I have pretty big biceps. But, I am lacking a shadow on the inside of my bicep.

I have heard a few different theories about how to achieve this:
- Reduce body fat (Except I've seen people with higher body fat than me have the shadow I desire.)
- Do more tricep work (My arms are already a little bit bulkier than I want so that's my apprehension there.)
- It's just genetics. (In which case, how can I overcome my genes to achieve my goals?)

Hope someone has some advice! And does anyone share in my struggle? Thank you!

by root6741 via Bodybuilding.com Forums - Female Bodybuilding

Any other skinny girls out there...?

Hey,

I'm a skinny woman trying to bulk/build muscle. Would love to hear from other slim ladies out there and see your transformation pics with details of what program you have/are following. Inspiration and motivation needed please...I'm in my late 30's and wishing I had started this journey a long time ago and hope it's not too late. I'm following The Vikings Bare Bones Series full body workout (3 day program)...man it's tough and wipes me out but I'm enjoying it.

I'm 5ft7, 118lbs. 2 years ago I was over 14lb less, I think my age is helping with the increase in size! Always been skinny, it's genetic.

I'm tracking macros and currently eating around 1800 calories. I am struggling to pack more in...any tips on additional snacks appreciated, and having between 70-80g of protein a day.

TIA

by chocheaven via Bodybuilding.com Forums - Female Bodybuilding

Period loss?

So I'm not exceptionally lean.. I'm 5'6 and ~145lbs last time i checked; an online calculator estimated 22.75% bf, but I haven't had a period in two months. This has happened before for about five years but it was when i was 110 lbs and lowkey anorexic/bulimic/running 50+ miles per week. I have since gained up to 159 and regained my period, then cut down to 145 doing crossfit and eating in a slight deficit. Not really sure why my period is gone though, i feel healthier than I ever have. Also I've recently switched to an oly lifting program instead of crossfit, and have started eating at maintenance so hopefully that helps. Anyone else experience something like this? I could really use some advice, I worked so hard to regain my health and I don't want to lose that again! :) Thanks

by snowphia via Bodybuilding.com Forums - Female Bodybuilding

"Aggressive" Fat Loss Advice

I have been on a cut since January of this year. I have a vacation planned for 13 weeks from now and would like to ramp up my fat loss. Ideally I'd like to drop 20 lbs in the next 13 weeks. I'm currently 165 and have been cutting on 1800 cals per day since January and losing about 1 lb per week. If I take my calories down to around 1400-1500 for the next 13 weeks would I risk doing any damage? I know the recommendation is to start high and slowly reduce calories as you stall.... To me it seems ok but I wanted a second opinion! I lift weights regularly so I can't see this causing too much muscle loss. To hit my target I would need to lose about 1.5 lbs per week which I don't think is unreasonable. Should I expect to stall at all in 13 weeks?

by SMB2003 via Bodybuilding.com Forums - Female Bodybuilding

Cardio/Eating on Rest Days

So I've been trying to gain weight (im 19, 5'5" and 98 lbs) but I'm coming from heavy caloric restriction. I manage to eat around 1,500 cals a day now and more whenever my stomach can handle it.

My split is usually:
Mon. & Fri. - Legs
Tue. - Biceps & Triceps
Wed. - Back/Shoulders/Chest
Thu. - Rest or Light cardio and abs
Weekends I either repeat Tue/Wed workouts, or a full upper body day and a light cardio/ab day.

My question is: how much cardio should I do? (I'm a student so my only daily activity is basic household stuff and walking to classes.)
Also, should I eat the same on rest days?

Any other suggestions or advice are also greatly appreciated! :)

(Pls dont judge! I'm fairly a beginner :/)

by collegefitlife via Bodybuilding.com Forums - Female Bodybuilding

Advice for GF starting to Lift

My girlfriend wants to be more active and start lifting and we have started the Bret Contreras strong curves beginner program. However she follows a lot of fitness models and such on Instagram and wants to do more fun work outs(circuit / HIIT style BW stuff) where she is always moving; because they look good she wants to do what they are doing. I've suggested we try to find something more HIIT style but also incorporates weight training as well. Any suggestions on either a program or a different direction we can take training? I don't want her to hate working out because its not what she wants to do.

Sorry for the rambling and thanks for any help.

by Poigbok via Bodybuilding.com Forums - Female Bodybuilding

Your thoughts on loss of strength with male-to-female transition

A weird one, perhaps. I’m writing an article regarding how males who transition to female (so taking T suppressors and estrogen) lose muscular strength. I’m trying to get a handle on expected losses etc. I’ve come across a story and something doesn’t feel right about the reported stats. I wondered if you might share your thoughts.

Male - 6’3’’, 100kg, natural athlete representing country in a contact sport in a ‘power’ position. Deadlifts 210kg x 5.

November 2015, age 26 - begins transition. Hormone treatment only, no surgery, nor any intent to have any.

October 2017 - assessed for suitability for inclusion in a female sports team. Strength recorded as ‘off the charts’ (I figure this to be at least 160kg deadlifts?). Refused entry, with physical disparity and subsequent danger to female opponents cited.

February 2017 - accepted into female sports league. Height and weight the same as pre-transition. Social media claims that she can now only deadlift 80kg x 5.

80kg x 5 is novice level for a female of that build, let alone for someone who was at a male level of T for 26 years, and let alone for someone who just four months earlier was ‘off the charts’. All the scientific data I’ve read measures around a 25% loss in muscular strength in post-transition males far further along the process than this athlete (longer hormone regime and surgery).

She’s reporting 60%+ loss in strength overall, and 50% loss in the last four months. Given her very strong incentive to underreport her strength, am I way off to smell a rat here?

Like I say, this is a bonkers topic. It’s probably entirely inappropriate in this thread but you people have always seemed pretty knowledgeable and I’m just trying to get a feel for this. I have no intention of reporting any thoughts gathered.

by doctoremma via Bodybuilding.com Forums - Female Bodybuilding

Fed up!!!

I've been training for about 6 months and started with a cut. I lost a lot of fat but became far too bony and 'sharp' according to my husband!

I've always felt like I could he pushing myself to the point of failure with every rep but I don't, I'm a bit of a pussy and find it painful. Is this why I haven't seen gains in muscle mass?
Saying That, I had a leg and bum session yesterday that I did go to failure on and felt like jelly afterwards so I'm pretty pissed off that I've only got some slight aches in my calves and nothing else in my lower body!!! If I'm not sore I feel like it was worthless and again I didn't push enough BUT I DID!!

I'm really losing heart here and don't know what to do. Coupled with the fact I'm putting weight (fat) back on my bum and stomach.

I'm tempted to cut again just to get rid of the fat and start over.
God knows what to do about my gym sessions.
I have a holiday in a few months and was working on getting a pert and full bum but it's not happening that way.

Please help !!!! I enjoy weightlifting but I'm falling out of love with it at the minute!!!

by sciteach via Bodybuilding.com Forums - Female Bodybuilding

How do I get rid of these rolls under my bum?

Ive always had this issue no matter how small I am, so I'm guessing it's genetic but if any one has any suggestions that would reduce this, it would be greatly appreciated!
I currently do 2 days a week of hamstring/full leg workouts & 1 day of HIIT.
Thank you in advance!

Tinypic.com/r/nh08pc/9

by emmajay109 via Bodybuilding.com Forums - Female Bodybuilding

How to get rid of these rolls underneath my bum?

I currently do 2 days of leg/hamstring exercises per week and 1 day of HIIT, but they don't seem to be getting any better!
If anyone has any suggestions it would be greatly appreciated, thank you in advance!

Tinypic.com/r/nh08pc/9

by emmajay109 via Bodybuilding.com Forums - Female Bodybuilding

Height to weight ratio for competitive physique

Hello all

I know that the key to a successful physique is all about BF %, but I cannot seem to find guidance anywhere as to what is an "optimal" weight to height for someone who wants to compete. I suppose I'm trying to calculate when bulking can stop and cutting should commence. I seem to have plataeued in my training and need some advice.

I am 5ft 4inches tall, and weigh 150lbs. I have trained heavy with weights for years and want to move towards a more lean and tight look and compete in my first competition in July. My BF% is far too high at 28% but I'm not sure where I should be going with my workouts to move towards that goal, as I believe I should be lighter than I am.

Do I work on a calorie deficit and focus on cutting fat whilst lifting heavy for the next 22weeks; in an aim to shed lbs? Or should I eat for a surplus for the next 10 weeks to increase muscle mass and then cut like crazy for the 12 weeks pre-contest?

My mind cannot escape the fact that I am technically overweight.

I work out 6 days a week. 2 days upper. 2 days lower. One day LISS + abs and one day HIIT + abs. Rest 1 day a week.

Calorie intake for the past 6 weeks has been 1600 with a ratio of 40% protein, 30% and 30% carbs. Scales show no movement on weight during that time (other than a small variance of 2lbs which I put down to the menstrual cycle) and a BF reduction of 2%.

Am I on the right track with just over a 1% reduction in BF a month? If that's the case then I'll never be contest ready in 5 months :(

by Pittawithcheese via Bodybuilding.com Forums - Female Bodybuilding

Switching to yoga for maintenance?

Hello!

At this point in my fitness journey, I want to step back from weight-lifting for a little bit and focus on a lower impact sport. Since I am not trying to build size at this time, I was looking towards yoga. I would really like to help reduce pain and discomfort accumulated from a car crash that I was in, and work on flexibility and balance.

I am at the point with my body where I am content with my size, content with my level of leanness, etc. I have been doing bodybuilding strictly for aesthetic purposes and not for competition physique.

Am I completely out of my mind for wanting to take this direction? I do not want to give up sports completely, but I also recognize that my body needs a break from something as strenuous as weight lifting. Specifically impacted by the crash were my knees and back. I intend on eating similar to how I was eating with lifting (just at maintenance levels). Am I going to lose the size that I worked to gain if I take a break from lifting for a little while to pursue something like yoga?

Thanks!

by euphoriarockets via Bodybuilding.com Forums - Female Bodybuilding

Cheated on my diet! 10 weeks out !! Help

I’m a little over 10 weeks out until my bikini competition. I ate pizza and I’m feeling super guilty I just wanna know if I ruined everything.


Updated:

Sorry I didn’t include my information before,

I am 20 years old, 5’5, about 128 pounds, tomorrow marks my last day of high carbs, I’m supposed to start cutting this week, been dieting for about 40 days. My show is the last week of April!

by jennaswe via Bodybuilding.com Forums - Female Bodybuilding

Please help. My program isn't working for me.

I'm currently doing The Vikings Bare Bones full body routine as I can only train 3 days a week. I'm finding that it's too much for me in one workout and towards the end I have no strength. I'm also finding that it's too upper body focussed and I'm a woman who wants leg and booty gains!

I'm thinking I should change to a ppl routine or upper/lower split. Heard good things about Strong Curves.

Has anyone else been in this position and what would you recommend? I know there are stickies in the forums and I've read them but it's good to hear from someone whose been in the same position.

I just want to utilise my time in the gym the best possible way I can.

Thanks in advance!

by chocheaven via Bodybuilding.com Forums - Female Bodybuilding

Calorie deficit and weight plateau

Hi guys.
Some info first:
Female
25yo
5'8"
About 145
About 19% BF according to my gurus scale

Im at the end of 6th week of prep for a show in May (about 10 weeks to go). I have a trainer who also makes my meal plans. The first 3/4 weeks i was losing a steady 1.5lbs/wk. But recently my weight has stopped dropping and bouncing between 143 and 145. I workout 6 days a week weight lifting, abs, and 30minutes cardio (stairmaster) at the end of each session.

My meal plan is pretty low calories.
Trainer has me consuming about about 800 calories, 6g fat, 51g carbs, 75g protein
Meal 1: 4 egg whites, 1cup oatmeal
Meal 2: 4oz chicken 2oz sweet potato
Meal 3: 4 oz tilapia 2oz sweet potato
Meal 4: 4oz tilapia green veggies
Almonds for snack
1 gallon water

I have adjusted a few things myself due to how low everything is and i cant manage to eat oatmeal, makes me nauseous. So what i eat is
About 854-900cal, 11g fat, 51g carbs, 83pro.
Meal 1: 4 egg whites, 2 turkey bacon (jennyo), 2 slices pepperridge farms light style soft wheat bread.
Meal 2: 4.5oz chicken 2oz sweet potato
Meal 3: 4oz tilapia 2 oz sweet potato
Meal 4: 4oz tilapia
Almonds has been making me nauseous
Sometimes i eat green beans for a green veggie.
1 gallon water.

I take a caffeine pill at lunch.
I take omega 3s at breakfast.
I was taking metamucil and it worked for the first few days but then stopped working.

I see that i have leaned out each week with my progress pictures.
When im laying down i have a six pack. But im bloated and i do see im carrying a good amount of water.

I want to go up on stage weighing at least 135. That is 10lbs to lose now in 10weeks. I know it is doable but not if i cant figure out what my body is doing. Work did just switch my shift. Im in the navy and now working mids (11pm to 7am). Maybe my body is retaliating to the changes being made....

any advice?
Im also willing to try supplementst fat loss pills/thermogenics/stacks ect...

by sclem92 via Bodybuilding.com Forums - Female Bodybuilding

Please help with my wife's stomach issues

Hello. I am looking for some advise for my wife. She has been trying to maintain a healthier lifestyle and we are running into some issues. Specifically related to her stomach. She currently does a mixture of 21 day fix, Insanity Max 30, and running. The problem is that when she tries eating better (cleaner) she develops pretty intense stomach cramps and really bad gas. Its bad enough to where the kids complain about it, so she goes back to just eating cereal all the time or doesn't eat much at all and that stifles the progress that she is making by the workouts. She is starting to get really frustrated with her lack of progress because of this. Please provide some advise on what the issue could be and something that will help remedy this situation.

by ehr1024 via Bodybuilding.com Forums - Female Bodybuilding

Total Beginner, help?

I'm a total beginner. I've never really been to the gym but I've always really wanted to get into shape but I'm not sure where to stop. A little about me:

Height: 5'2"
Weight: 125
Age:19
B-W-H: 34C-27.5-36
I generally wear a size S/Size 4
I generally consume between 1600-1800 calories w/a macro breakdown of 40carb-30protein-30fat. In addition I do moderate cardio for roughly 30 mins about 5x a week.
I also am on a pescatarian diet (by choice) because I'm a recovering bulimic and I find myself less nervous when I don't eat meat but I can change to lean protein. I try not to consume junk food/processed sugar as much as possible but it happens occasionally. I also only drink water for liquids and am dairy-free.

I guess my goal is definitely to be leaner and more tone. I know weight is not something to be fixated on but I would love to be 110 if possible. I want to know what's a good starter workout plan? What combo of cardio/weight training? I don't follow a particular plan. So if you guys could share a detailed plan of yours, I'd love to try!

I don't have a lot of fat on a specific spot on my body, it's pretty evenly distributed. But I do have pretty prominent hip dips, any advice on reducing this? I've always had quite a small bum so any tips for that would be so greatly appreciated.

Also what are your diet tips? What do you generally eat within a day? Protein shakes...yay or nay? If yay, as a meal replacement or as a post workout? And what about pre-workout? Please let me know your favorite brands as well!

I look forward to all of your advices :)

by cly98 via Bodybuilding.com Forums - Female Bodybuilding

Recovering From Eating Disorder, Want to Gain Muscle!

Hi everyone! My name is Monika and I'm a 21-year-old college student. Recently, I extended my four year program into five years to give myself time to recover from my eating disorder. It lasted ten years but I'm finally taking the time to eat a lot of healthy food, exercise, sleep and to do regular check-ups with my doctor.

Anyways, now that three (almost four) successful months have passed, I REALLY want to begin resistance training. I'm a complete beginner when it comes to working out with weights. But my goals are to build strength, muscle, and to build endurance to work as a tree-planter this summer. I would always feel incredibly sad when I couldn't find the energy to play sports with my athletic younger brother. I just want to become the more confident and physically strong version of myself. I'm willing to work for it (And finally moving on up from assisted pull-ups to the real thing would be amazing haha).

Any workout advice would be greatly appreciated! (I've read into nutrition a ton, but the workout aspect is what is especially daunting to me)

Thank you so much!

by Monikachama via Bodybuilding.com Forums - Female Bodybuilding

Tips for a beginner?

Hey, i'm new to strength training and I was wondering if anyone would share any tips on diet, or exercise. I'm starting with a clean bulk; I also want to know some glute activation exercises, and how to build quads. If you have any opinion on inexpensive protein powder, that would be great too (I like chocolate, or peanut butter).

by Aiden2440 via Bodybuilding.com Forums - Female Bodybuilding

Need suggestions for weight lifting schedule

Hi!

I’ve just joined the community but I have some experience with having a trainer. I no longer have the funds for a personal trainer but I would really like to start lifting again. Without direction I always feel lost walking around the free weights and machines. I find myself asking “Should I do legs today? Or chest? Maybe the arms? I did 5 machines 15 x 3 reps each... is that enough?” I’m so unsure of myself. So I’m looking for suggestions.

What is your schedule usually? Such as: Monday is leg day and I usually do 7 different leg exercises at 3 sets of 20.

Or where should a “Beginner but not really” start when working on their own for a muscle gain- fat loss regimen?

In case it helps... I lost about 15 lbs in 3 weeks doing cardio and calorie cutting alone. I kind of weight lift but without direction it’s not consistent. I’m in the middle of a calorie cutting deficit so I’m not sure how much muscle building I would actually be doing anyway.

Thanks!

by 89ellipsis via Bodybuilding.com Forums - Female Bodybuilding

About to start Fierce 5 - looking for advice

Hi All,

I've been doing a bit of ****arounditis for the last 6-8 months for various reasons and am finally able to settle into doing a dedicated novice program. Fierce 5 looks like something i can take on with more consistency. I'll be incorporating some glute work (bridges, etc) but is there anything else you would recommend adding in for a good base, and why?

TIA

by 4Me2017 via Bodybuilding.com Forums - Female Bodybuilding

Trying to gain weight

Hey guys. Well, listen, I'm really desperate. Last summer I noticed I had gain a few pounds, so I decided to take them off. I love running, so I started to do cardio almost every day for 30 min. I cut some calories and by almost the end of the vacations I looked as I wanted. I started eating normally again and stopped running. However, I kept on loosing weight! I becase anxious and depressed, I reduced my exercises and tried to eat even more. Still no results. But I kept on trying on the gym by using bigger weights. Then, by November I had sort of gain 2 kg, which I lost because of stress and a lot of exams at the same time. By Christmas I decided to try a calorie tracker, workout harder, and after all this, I see results! I mean, I have more muscle and fat, I see that in the mirror. But the scale says that I lost more weight!!! What should I do now?!
I'm 19 years old and I am 157. I'm tinny! and do almost nothing but sit around the hole day in a chair. I'm scared because I must follow the paleo diet because of health issues...
I'm not sure what to do anymore. Please help me to gain mass without getting fat. I tend to accumulate it on the wrong places (like face or neck) 😭 and I hate it.
Please, my family is too worried and so do I....

by Rubidragon via Bodybuilding.com Forums - Female Bodybuilding

Should I bulk, cut, or maintain?

I've been doing a slow cut + doing crossfit for about 8 months now and have lost ~15 lbs, and I wanted to get opinions on what I should do now. I feel like i still have a lot of fat to lose but I'd like to get more into oly weightlifting (possibly competing) and gain a lot more strength and muscle. Should I suck it up and continue cutting? Or should I focus more on my lifts/getting stronger and eat at maintainence? I don't think I'm in a good position to bulk so I'm deciding between those two.

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by snowphia via Bodybuilding.com Forums - Female Bodybuilding

Sportswear for pregnant women

Hi Ladies!

We hope this is one of those great news that will make your life a bit easier..

We are three women from Sweden who launched a Kickstarter campaign and in need of some women power to get this baby growing!

2 years ago we saw a rising need for sportswear designed for the pregnancy body. We thought that breastfeeding in regular sports-bras, tights showing urine-leakage and comfortless for the babybump wasn’t pleasant at all!

So we launched Active by Sweden, functional sportswear designed for pregnant women and the response has been amazing. Women all over the world has contacted us to buy our clothing and now we need all help we can get to support every mum who wants to keep training during pregnancy.

Our collection includes supportive training tights protecting from visible urine-leakage, a breastfeeding sports bra with pockets for nursing pads, a long sleeve top with space to grow and a

If you can help by spreading the word or if you want to buy the new collection that will be produced using Kickstarter money it would mean a lot. We ship all over the world to those who buy or product for 40 % off on Kickstarter.

You can follow us on Instagram on activebysweden

See the Kickstarter campaign, search for activebysweden

And our Webshop at: activebysweden(.se)

Our email in case you have any questions: beatrice.dahlstrom@activebysweden.se

by beda87 via Bodybuilding.com Forums - Female Bodybuilding

Should I do Starting Strength even if it's not designed to achieve my long term goals

*Decided to repost here for advice from other girls*
Hi everyone! I started reading consistently about weightlifting, nutrition, fitness, etc on December last year. Mainly because I wanted to have a clear understanding of all the basics before going into the gym and also to reduce the risk of getting my shoulder more ****ed up. At first I thought I would build my own routine based on what I have learned but after reading several threads here about the importance of begginer routines and how I don't know **** I've *convinced* myself to start with one these. However after reading that these programs main goal is to build strength I'm not so sure. My main goal is aesthetic, Hypertrophy or however you call it. I want to grow my legs and nonexistent butt along with a balanced upper body. Strength takes a second place. I'm not dying to be able to squat 400 lbs, I just don't want to be as weak as I am. I'll probably be more than happy once I'm able to do 5 pull ups in a row lol.

So should I take advantage of the "noob gains" on a program like SS or should I take advantage of them on a begginer program that's more related to my goals?

If this is relevant somehow:

Female, 17 years old. Probably around 46 kg. Never have been over 50kg. Skinny fat? No athletic background and completely out of shape due to been sedentary my whole life. Bad flexibility and mobility. Posterior pelvic tilt and hips that crack lol.

by gigi890 via Bodybuilding.com Forums - Female Bodybuilding

People say I'm bulky

greetings from Austria! sorry for any grammatical errors.

my work colleagues started saying to me Im bulky. I started working out after 1 year break (chest/bizeps, legs, shoulder/trizeps, back in 4 day training). My husband is bodybuilder so we train together. I train like him 15 reps, 8 reps, 3 reps for every exercise we increase the amount of weight so we can only make that amount of reps but I guess you all know what I mean. Im now with 100 lb bench press and 285 lb leg press.
3 months later almost all muscles are there again. Im very short 4 ft 11 and weight 138 so I am not thin at the moment. The problem is... muscles grow under the big fat layer I have now and everyone tells me Im "bulky" and I have too much muscles now since I startet working out. I know I need to loose a lot of weight and I have a lot of homework to do... I dont "Look" so much fat but I dont want to look bulky in my upperbody. what to do? ignore the people or should I stop working my upperbody and go for more cardio?
I once read that bodybuilders in bikini class dont workout their upper body like that. is that true?

my last Bioelectrical impedance analysis showed:
42,5 lbs Fat (32.5%)
52,2 lbs muscle mass
and a body mass index von 28.

im endo/messo.. if this helps.

by Retasa1106 via Bodybuilding.com Forums - Female Bodybuilding

Finding a posing coach??

Hi ladies! I’m hoping to get recommendations or advice on how to find posing coaches in or around the upstate South Carolina area. I am competing (OCB bikini) for the first time in September and would like to find an in-person posing coach for this first competition. Thank you!

by AimeeMarie via Bodybuilding.com Forums - Female Bodybuilding

Got my **** together

Sorry posted and bailed. I was being a whiney little bitch. As you guys said, that was part of my problem and brought on myself No more. I want to take care of me and use only energy from supportive people. Yeah, I’ve had to grow up because I do what makes me happy. That means toxic unsupportive people are no longer in my life. I have been taking care of rl, and hopefully you won’t judge me by my pathetic, insecure weak self post. Not the best pic but at least shows I’m not as weak as I sounded. Selfie stick woulda helped lol

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by Homebounded via Bodybuilding.com Forums - Female Bodybuilding

Iskra Lawrence

Hi my partner want to begin a program so that the end goal is have a physique similar to Iskra Lawrence. We are looking for a YouTube channel or website that has a similar program that she can use. Any help in the right direction would be appreciated :)

by SwirlesY via Bodybuilding.com Forums - Female Bodybuilding

New and need help

hello,
i'm keeping myself as annonymous as possible but I would like to ask for help on getting a flat belly. I've always had "a belly" and I've been trying to get rid of it for a while now but it's not going away :/
Help!

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by myusername5 via Bodybuilding.com Forums - Female Bodybuilding

What ratios should I be eating!

Hi I’m just wondering if I want to do a mini cut what ratios of protein carbs and fats should I be aiming for I’m
5’3
110 lbs
24% bf

by liadri via Bodybuilding.com Forums - Female Bodybuilding

New on this forum, badly need your advices..

Hi everyone!
I’m reading from you guys since many months but I never felt that I needed to become a member.. till now, I really need some help from people who know more than me.
I’m 30 years old, mom of 3 kids. I’m 5’7 and reached 180lbs at my maximum. I did a diet and managed to lose 51lbs in 6months. I tried my best to lose that fat the healthiest way that I could: I calculated my TDEE, ate at a reasonable deficit, I ate whole food and from scratch, mostly 45% carbs 30% protein and 25% fat. I started to workout only 3 times a week, mostly cardio at first then I felt quite addicted so I needed to do cardio every single day. Sometimes i run, sometimes I do elliptical, sometimes I do jump rope.. I love that feeling of exhaustion afterwards (I know I’m weird.. but my kids drive me crazy so I need to take it out somewhere! Lol)
Also since 3-4months I do everyday some weight lifting which helped to tighten the skin on my arms completely (I’m happy) and I also do abs exercises like planks, inverted crunches etc for my tummy. BUT (here is the problem) my belly skin is very distressed from the 3 pregnancies that I had, I have many strech marks (deep) and lose skin too.. I didn’t stop to eat at a calorie deficit yet because I thought that this stubborn little pouch of fat on that area would ending by leaving with the little extra lbs left, but no.. it’s still there..
I’m pretty skinny I already lost everything else, love handles etc.. even my boobs (too sad.. lol ) so I don’t want to lose more (hubby wouldn’t be happy...) but I want that tummy fat to get the hell out of my body!!!
I don’t feel flappy everywhere else, I mean, I definitely don’t have my 20 years old body anymore but I accept that, Im thankful for the body I have even though it’s far from being perfect.
Any advice on how I could get rid of that belly fat though? I can’t afford a gym membership so I feel there is not much more I could do now..
Thank you everyone for your help.

by FancyFrenchie via Bodybuilding.com Forums - Female Bodybuilding

body fat %

Hello everyone,

This is my first post. I am a 37 year old, 5'4'', 126lb female and I have been weightlifting in a structured manner for one month (4x a week, heavy compound lifts + accessory work, minimal cardio). I do have some prior lifting experience but it was not structured and it was lower body only. I am currently in a deficit, I am counting cals and macros. My goal is to lose fat and gain muscle but I'm not sure which I should do first. I definitely have some fat to lose and I'm thinking I should first get much leaner before I start building muscle?

I don't know what my bf% is (it is estimated at 23% on my profile but it seems higher to me). By looking at my picture, can anyone tell me what it might be? And based on that, should I aim to cut or bulk first? Also, at my age, how long will it take for me to see significant progress, if my training and diet are consistently on point?


Thanks guys

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by brankers via Bodybuilding.com Forums - Female Bodybuilding

First post from a petite skinny fat person

Hi ladies!

I'm looking for advice on what I need to do to go from skinny fat, to fit.

I'm 4'11", and weigh in at around 112lbs. Clothes on, I appear thin. But, beneath the clothes is a whole lotta belly and fat. Years of bad eating habits and genetics means all my extra weight has gone right to my middle. I keep trying to upload a picture to show you, as I promise I'm don't have body dysmorphia. The fat is really there. I can't get it to work though 😐

Nutrition wise, calorie wise, I think I'm doing alright. I eat a fairly clean diet, I'd say 90/10, and I know my calorie, fat, carb and protein numbers.

My problem is, I don't know where to start to try to get rid of the belly fat.I don't want to loose weight, not interested in being any lighter than I am. So, how do I get rid of the fat? I keep reading about bulking up, adding some muscle, and then cutting to loose the fat. Is that the way to go?

I do not have a workout routine, and have never lifted weights. But, I want to and I can work my way around the site for a routine. I just need a push in the right direction to get me started. Would you kindly offer me your advice on what I need to do?

by mischelita via Bodybuilding.com Forums - Female Bodybuilding

Keeping What I've Gained (Muscle) While Recovering from Surgery?

I have a surgery coming up in a few months; which will I'll not be able to "lift, pull, bend, twist" for 12 weeks. Arrrrr, I've work so hard to get this strong, and obtain nice muscle definition. Is there things I can do while recovering to at least keep what I have, and not loose it? Or am I simply gonna have to suck it up, and except losing a strength, and muscle?😥 TIA

by sledgurl07 via Bodybuilding.com Forums - Female Bodybuilding

Hoffa syndrome and bodybuilding ?

I was wondering if it is possible to body build when you have Hoffa syndrome? I still not ready to give up on my dreams of physique body building. My knees dont line up straight and i have fat pad impingement of the knee. I am hoping to hear from someone who has experience with this. Thanks

by OctoberLady via Bodybuilding.com Forums - Female Bodybuilding

Joined but never set up profile etc last year

I get teased by my friends that I’m buns and guns. However, yesterday my husband said you’re 38 you need womanly curves. Stop trying to look like a man. It hurts cuz I had finally started liking myself because I’m a former anorexic that was 83 lbs. now I weigh 123. As if that didnt hurt enough, I get constant questions cuz I eat every 3 hours. I know weakness is a choice, but I can do over 100 push-ups now and don’t take creatine or anything other than whey, kasein at bed, bcaas and hydracharge from kaged. I stopped taking citrulline cuz biceps and delts were bodyshamed last month. I feel my muscle is my body armor. Any advice how to talk to others that you don’t give a crap if hurtful? I know you’re prolly thinking show pic but new and a little nervous about even posting this. I get hit on plenty so I know I must look good and I wouldn’t have that nickname. Hello btw. Sorry it’s early

by Homebounded via Bodybuilding.com Forums - Female Bodybuilding

What can/should I do while breastfeeding?

My last post here was when I was determined to lose 15 pounds and get back to my college weight. A week later I found out I was pregnant, so of course, I put my calorie deficit diet on hold.

I delivered in December and am 15 pounds away from my pre-pregnancy weight so now I have to lose that + the 15 that I wanted to lose before so 30 lbs which seems like a lot!!

Since I am breastfeeding right now, I am not sure what is the best way to handle things. Can I still lose weight while breastfeeding and maintain a healthy milk supply for my baby? Or do I put this on hold until after I'm done breastfeeding? I am hoping to breastfeed for a year so that's going to be a while...I am not happy with how I look right now, though.

TIA for any info!

by brasileira via Bodybuilding.com Forums - Female Bodybuilding

Arms getting more toned, but don't look slimmer??? Really need help

Hey everyone,

Ever since the end of November, I have been working out pretty consistently. I take about one rest day a week and target different muscle groups every 3 days. Day 1 is chest, shoulders, triceps. Day 2 is back, biceps, and core. Then, Day 3 is my leg day. I usually do 3 reps of 12 when doing any exercise. However, my major issue is with my arms. I never had much definition before and they usually have been pretty average if not slightly bigger. I've always been athletic, but I never had slim or toned arms. I am 5'4, 125 pounds, with a shorter torso and longer legs. I'm not sure if my torso is the reason my arms have always been bigger, but even now after lifting so much, my arms are just increasing in size. My t-shirts don't even seem to fit, and the reason I even began lifting in the first place was to make my arms slim and toned, not bigger with more muscle.

What should I do? I don't know if I should stop lifting or lift less because I really don't want my arms to get any bigger. Any help would be appreciated.

by Applegirl99 via Bodybuilding.com Forums - Female Bodybuilding

Feel like all I’m doing is getting fat! :(

Hello! I’m a 21 yo, height 5’10, weight 9 stone. I’ve been working out regularly (3/4 times a week, strength training) for about 4 months and I love it, and at first I was happy with the results.

I never wanted to change my shape, just wanted to get stronger. I’ve always been tall and slim and had an incredibly flat stomach. However recently I’ve really noticed weight gains in my stomach area, and I’ve lost the shape I used to have at my waist. I’ve put on about half a stone in about 3 weeks and I even have stretch marks.

I would say I eat a lot more than before I started working out, but nothing excessive.

What is happening? I’m really really discouraged by this, my stomach was the only part of my body I was happy with and now I don’t even like looking at it.

I’m sorry if I sound really ignorant! I’m not following any sort of plan I’m just trying to figure it out on my own as I go.

Thank you so much for reading!

by taymae4 via Bodybuilding.com Forums - Female Bodybuilding

21/F, want to lose weight and build muscle! Confused by calories?

Hi, I’m new to this only started going to the gym regular 5/6 days a week for just about over a month and half. I do 15 mins cardio 5x a week and then weight training different muscle groups each day, if I go to the gym 6th day I’ll go 45 cardio only workout. I’m 5ft 2 and around 58kg.

So I’m a bit confused.... I’m aware that to lose weight you need to be in calorie deficit but from what I understand in order to fuel muscle growth you need to be in calorie surplus. So I’m really confused about what my daily calorie intake should be???? Calorie deficit or surplus?? Or lose the weight first?? My goal is to become really toned and hopefully work on getting them abs!

Second question, I have read that if you eat 1500 calories of say unhealthy food v healthy food you will still lose weight. But, what would the effects be on saying eating less healthy food but still not going over the calories?

Thanks guyyyyyys!

by louise88x via Bodybuilding.com Forums - Female Bodybuilding

Tips for a newbie!

Hey everyone,

I am a skinny girl looking to build muscle and get fit. I have just done my first boxing workout at my new gym. It was a gruelling hour of sprinting, burpees, sit-ups, punching bag, squat jumps, plank and treadmill. For a newbie like me I was wrecked. My trousers kept falling down and I was one of only three women - the other 14 trainees were men. I really enjoyed it though.

As I am new to fitness, I was looking for some recommendations on what to eat/drink before/after workouts to build muscle and how often I should work out a week. I have school during the day so I go in the early evening. Thank you very much.

by gymmouse8 via Bodybuilding.com Forums - Female Bodybuilding

Has anyone done The Vikings - The Bare Bones Series

Hey,

Just been looking at this in the Programs forum and wondered if any of you ladies had followed it and seen success?

by chocheaven via Bodybuilding.com Forums - Female Bodybuilding

Is it possible to make my thighs slimmer but make my booty bigger?

I want to slim down my thighs but build my glute muscles. Is there a way to do this or do I have to accept that I will get bigger thighs if I want a bigger butt?

by grumpsneko via Bodybuilding.com Forums - Female Bodybuilding