Hormonal birth control experiences?

Just curious on birth control side effects for athletic ladies. Has it impacted gains in the weight room for anybody?

I bloat easily - I carry an extra 5-6 pounds of water for a week every month. I’m thinking I might be especially prone to side effects. Does anybody have any experience with true fat gain on the pill, or is it all water? Any thoughts on the difference in the combo pill vs one hormone only?

by WannabeStrong13 via Bodybuilding.com Forums - Female Bodybuilding

7 weeks post op abdominal incision VS workout

So I had a C section style surgical cut on my abdomen 7 weeks ago. Yesterday I tried some ab workout moves and was sore afterwards where the incision is.

I had my post-op checkup with the doc days ago and he said everything seemed fine.

Should I lay off of abs movement for another few weeks?

Would gym circuit machines be a better idea than at home workout moves?

by MaxxyPaxxy via Bodybuilding.com Forums - Female Bodybuilding

Good time to Bulk?

Hi,
So I've wanted to bulk for awhile, but I'm mostly scared to take the plunge cause I don't want to gain a lot of fat. I was cutting for awhile because I wanted to get down to 100 pounds (I normally float between 105-110). But I've kind of lost interest because whenever I lose weight, I just look like a smaller version of what I looked like before. I don't necessarily look any leaner. Here's what I look like currently. (I'm only 5' btw) Do you think I'm at a good place where I could bulk, put on a reasonable amount of muscle without too much fat? I want to do as clean a bulk as possible. Also how much should I be eating? I've been eating about 1400 calories a day. I work a mildly active job, I weightlift 4 days a week, and I do hiit 1 day a week. Thank you in advance for your advice, I definitely need it.

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by keybladekid via Bodybuilding.com Forums - Female Bodybuilding

more evidence tha those bf machines are inaccurate.

I work out at a lifetime. The trainers here told me that that the machine (in body 570) aren’t totally accurate but very, very consistent. They swear that it can measure your bf increase or decrease per time very accurately. But I don’t buy it. I’ve noticed that I measure completely different before or after a workeout. I figured this was related to water since I drink a lot during a workout yet don’t sweat very much. Today I measured and just for kicks immediately reneasured but said I was 28 instead of my real age. Wow, I was so suddenly more than 2% lower. So they must use some algorithm that heavily factors in age. It kind of annoyed me. I’m not sure why it bothered me so much. I felt like it was saying.....you are just too old to be fit. LOL I know it’s silly to take a machine personally, but it hit a nerve. I think it’s because I worry about my ability to maintain as I get older. I know a lot of members are younger here (I’m 49), but I’ve worked out most of my life. My body body does look younger because if it. I don’t think I’m using that machine again.

I don’t really care enough to pay for a decal to get a more accurate bf score. It was more out of interest.

I just though I’d share because I see members still depending on those scales as being accurate.

by PattyU via Bodybuilding.com Forums - Female Bodybuilding

jamie easons 12-week-post-pregnancy Question

Hi All,

I am about to give birth in a week and stopped working out 2 days ago. So post pregnancy I wanted to start back to working out but felt I should follow a plan for post-pregnancy instead of my usual intense workouts I would do. My question regarding Jamie Easons post pregnancy workout is that it is a beginner fitness level. Would I get anything out of this? My typical workouts pre-pregnancy is 4 days of lifting (kettlebells, free weights) and 2 days of cardio (usually just spinning) with some yoga here/there.

Thank you All!!

by onikolai via Bodybuilding.com Forums - Female Bodybuilding

Muscular discomfort advice needed please

Hia

I had major surgery to remove an ovary and large cyst 7 yrs ago (I'm now 38)

I've recently started to work out and am specifically weight training.

Now, day to day where I had my major surgery doesn't hurt, in fact I forget I even had it done quite a lot. But...I did an intense abs/core workout the other day and the muscles in the area of where I had my surgery are incredibly sore.

I'm assuming it's because the muscle hasn't been used in some time and probably also weakened further due to major surgery.

The rest of my body is sore but that's because i'm working out for the first time in years so it's to be expected and it's not that uncomfortable.

Before I keep going I wondered if anyone here has had a similar experience? Is it normal?

by AlisonJane79 via Bodybuilding.com Forums - Female Bodybuilding

Need to lose weight quickly

I am a fatty woman and I want to lose weight quickly.
Would you know about, please let me know..

by forgageds via Bodybuilding.com Forums - Female Bodybuilding

Lose fat, leg muscle, build butt

Hey all,

This is on behalf of my girlfriend.
5’3” , 120 lbs

She wants to keep losing weight aka fat and leg muscle by caloric deficit and cardio which has seen great results for her so far.

Reason why she wants to lose leg mass is because she naturally has larger legs with lots of muscle and she does not find it attractive and wants to get rid of it. It’s working.

Now the difficult part. She wants to build her butt. Genetically she says she doesn’t have a large butt and rather a small to nonexistent one. And of course genetics play a large role in that.

What would you think is her best plan of attack?
1.lose fat
2.lose leg muscle to really slim them down
3. Build her butt muscles

by justinkramp98 via Bodybuilding.com Forums - Female Bodybuilding

Strength training total/split question

Hello everyone,

I know it might be a silly question but please bear with me as I am still new to this and googling didn't answer me.

What I've been doing is (2x lower 2x upper) a week (~30 min each)

Can I do (3x total a week) by simply combining a lower session and upper session (and doing them in one long session 3 times a week?) or does it absolutely have to be specific exercises that target both muscles?

I need to lose the remaining 20 pounds but no longer losing (working out for 2 years). I was told I need to do total body workout.

I use fitnessblender but they don't offer a lot of TOTAL BODY strength training workout, mostly lower/upper based.

If not, can you please advise me on a good source for a total body workout program as most I found online are split-based

Thanks a lot everyone in advance

Rana

by Rana002 via Bodybuilding.com Forums - Female Bodybuilding

Gaining weight while training and keto

I need help!

I'm a 28 yo female, 5'4, 135lbs, no clue on BF%

I have been straight cardio and keto since three years ago when I had my daughter. Got down to my normal weight of 125-128lbs by 1,200 calories, low carb and pretty much walking on the treadmill everyday... Once I got down to where I was, I never increased calories..

Fast forward to January, after the holidays, I decided to get strict on my diet and work outs again.. Thinking I was gonna tone up and lose some body fat, NO!!! I GAINED!!

I don't weigh myself often, I just judge by how clothes fit.. and they keep getting tighter and tighter..

I weigh all my food, track my workouts with Apple Watch and a Fitbit! I get anywhere from 15,000 - 20,000 steps a day..

I've recently added HIIT work outs, 2 rounds, followed by LISS - 30 mins of it... ( Body weight squats, lunges, sprints, hill sprints, planks ect) I try to exercise almost everyday but no less than 6 days a week..

I have been trying to change up my workouts, I tried upping my calories to 1500-1700... nothing! I just keep gaining..

I follow a 5% carbs- 25% Protein and 75% fat diet.. its hard for me to hit 1500 cals a day bc I'm just not hungry and no, I do not eat my workout calories..

Some weekends I might go up to 2000 calories but I account for everything! Nothing doesn't get weighed or put into MFP..

I'm at a loss.. I should be losing! I know what everyone is goin to say is input vs output but I'm telling you.. I don't eat my exercise calories... I weigh and track EVERYTHING..

Could it be hormones? Over training? Under eating? I am so lost... Help..

by gemma115 via Bodybuilding.com Forums - Female Bodybuilding

Please can I have your advice on my full body routine - is it too much?

Hi all,

I'm still relatively new to the gym. I'm 5'7, 122lb, wanting to gain some curves. A PT at my gym pulled together the following program for me. I literally feel like I am dying at the end of it...it's tough! I know this is because I need to build my strength and fitness. But I wondered if it may be too complex. Please can you give me your opinions. (PS I am not training with the PT, he kindly offered to pull together the program for me to do alone):

Training days - 3 times a week

Workout 1:
Deadlift (using trap bar) - 6x4
Superset - DB chest press/Skull crusher - 10x3 (both)
Superset - Wide grip lat pull down/close grip upright bb row - 12x3 (both)
Superset - Seated DB press/Reverse flys - 8x4 (both)
Superset - High row machine/BB or DB Bicep curls - 10x3 (both)
Superset - DB walking lunges/DB calf raises - 20x2 (both)
Superset - BB Good Mornings/BB Squat & press - 12x2 (both)

Workout 2:
Hack squat machine - 8x4
Romanian deadlift - 12x3
Superset: Incline DB press/Incline fly - 10x3 (both)
Supserset: Low row cable/wide grip upright BB row - 12x3 (both)
Superset: V car lat pull down/DB hammer curl - 10x3 (both)
Superset: Standing military press/DB bent over row/bodyweight dips - 10x3, 12x3, 12x3
Single leg extension - 10x3
Seated calf raise - 10x3

Workout 3:
Kettlebell goblet squat dropsets - 8x5
DB chest press - 8x4
DB one arm row - 10x3
Superset: Straight arm pulldown/Cable face pull - 15x2 (both)
Superset: DB shoulder press/DB shrugs - 8x4 (both)
Superset: Cable bicep curl/cable tricep extension - 10x3 (both)
Lateral raise - 10x3
Glute kick back machine - 8x4
DB split squats - 10x3
Lying leg curl (machine) - 12x3

Would appreciate any advice and critique.

Thanks in advance

by chocheaven via Bodybuilding.com Forums - Female Bodybuilding

For Females. What was your first bench press when you started?

I normally saw females benching somewhere between 70-90 lbs when they benched for the first time.

I know one 16 year old girl, who benched 100 lbs for reps recently, and she only benched for first time. I think that's pretty awesome and too impressive for even guys.

by MarkSamuel1 via Bodybuilding.com Forums - Female Bodybuilding

Need help with my macros and getting leaner!!!!

Wanted to get advice or any input on my macros. I feel like my progress has stalled and I’m trying to get in the best shape I can by sept 4. 11 weeks. My stats are 28y/o 5’3 at 140lbs. I have been working with a coach for awhile now and have added a great amount of muscle, strength has gone up and have definitely leaned out but as I mentioned I feel like I’ve hit a plateau. Feeling very soft and puffy, and skin doesn't feel like its getting thinner :(. Below are my cals and macros. Any input would be appreciated.

1512

P-168
C-120
F-40 (maybe too low ...?)

My workouts are tough. Hypertrophy wrk 4 sets of 9-12 reps. Trying to go as heavy as possible.
Monday- legs
Tuesday- back
Wednesday- shoulders
Thursday- arms
Friday- legs butt/hamstring
Saturday- outdoor activity.
AM fasted Cardio- 4x per week 45 min LISS

Whew, that was a lot. Sorry for the long winded-ness! Please help.

by ruizfit123 via Bodybuilding.com Forums - Female Bodybuilding

question about v-shaped glute type

as i've continued working out i noticed i've lost a lot of my glutes (i made a post about this before), but that they became v-shaped instead of round (so the mass is all on top instead of on the bottom or on the sides).

are there any exercises to make the glutes more full on the sides and on the bottom, or can you not change the look to that much of an extent? how much do the hip abduction machines actually work for this?

by admarrer via Bodybuilding.com Forums - Female Bodybuilding

Newbie says hello

Hi Ladies,

I am new to this forum and just wanted to say hello! I am from Germany, 37 years old. I am a lifting beginner and started 3 years ago.
I am not interested in competition, only in train hard and loose some more fat and build muscles :-)
This forum seems so interesting, I think I have to take a week off from work to read here :-D
Hope to find some advices to build up my strengt and form my body. I work out not only for this nice effect, it also frees my mind and I love the quiet time in the gym in the morning. I lost 12 kg in this 3 years, changing my nutrition and hit the gym!

Cheers, Bina

by BarbellBina via Bodybuilding.com Forums - Female Bodybuilding

Bulk more?! Peep my pics and boss me around

Started strong curves and quit smoking 4 months ago. Up to 5'8 144lbs.

To improve tone and shape and the massive cellulite in the glutes and legs should I keep bulking? I don't care necessarily to look more muscular and like my body I just feel like the amount of cellulite makes shorts uncomfortable and would like more tone.

by SmartWentCrazy via Bodybuilding.com Forums - Female Bodybuilding

How do I bulk up if I look like this ?

I am thinking of taking up powerlifting but I look like this. What is it I am severely lacking in ? I eat nuts, poultry, fruits and veg but I still can't seem to bulk up.

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by Raspberry76 via Bodybuilding.com Forums - Female Bodybuilding

Can't go ATG on Squats - Should I still do them?

I have some knee issues and cannot go ATG/parallel on front or back squats. Are they still worth doing? Would a lighter weight be better?

by LeanButNotMean via Bodybuilding.com Forums - Female Bodybuilding

HELP! Gaining muscle vs fat booty gainz

After the baby I’ve been on a journey of gaining my muscles in my glutes back it’s working pretty good as i always had anice shape butt and I upped my calories intake but I’ve noticed that I’ve also gained some hip dips as they called these days I never really had them before what do you suggest doing I eat pretty clean six days out of the week And workout 5-6 days had to cut on cardio so i can stop losing weight

by Baddvv via Bodybuilding.com Forums - Female Bodybuilding

How do i broaden my shoulders?

Hey guys,

I have small shoulders (small boobs and small chest), I am pear shaped, 156cm tall and 52kg heavy. But somehow fat gets stored in my arms, i guess that's a genetic predisposition. I'd like to start working out on broadening my shoulders and chest while slimming down my arms, my legs and bum. I'd like some workout advices and nutrition advices. I prefer a toned and athletic body rather than just being slim, so if there exist a magic where you can lose body fat and gain muscle at the same time, that'd be great.

Thankss

by JGKM via Bodybuilding.com Forums - Female Bodybuilding

Focus or eating disorder?

I need help and idk if it's time to seek a professional. I think I am developing an ED.

First, my background:
I always loved working out but I was still chubby so I went to a nutritionist and lost almost 20lb by educating myself on food and doing low carb. Ended up ****ing up my metabolism and keept maintaining at 1400kcal, very restrictive, for more than a year. I had 40g carbs daily and I used to dream about food everyday.

Flexible dieting is triggering for me. Eating unclean food makes me bloat of glycogen and salts. So I went to a differenr nutritionist and he prescribed me a clean bulking diet with only clean food, except for going out on the weekends, when I can have 2 free meals meeting my macros and calories with a higher surplus. I prefer to concentrate the fun foods in a certain frame of time so I don't feel like I'm pigging out.

I lost fat and gained muscled by upping my calories since march, and now have moderate amounts of carbs and 1800kcal daily. Felt bad about increasing kcal and started doing more cardio tho. I thought I was being balanced, eating and training hard and also eating what I felt like on the free meals.

But I worry ALL THE TIME. Heres what I think it's getting problematic:
1) I think about macros, calories and food all the time. I can't just see a meal for its taste, just by its nutritional value.
2) I feel bad if I can't work out everyday or do cardio everyday for almost an hour. I feel like I am gonna bloat or get fat. But I get frustrated because I get fed up of doing that much cardio, it's tiring.
3) I keep pinching my belly fat during the day or looking to the mirror multiple times a day.
4) I feel bad when I eat my free meals. I feel bad during social meetings where my friends and boyfriend are drinking and eating unclean foods. I feel bad if my family buy chocolate or leave cakes lying around the kitchen. I even argue with them if we go out to eat together on sundays and they pick a place where I can't track my macros.
5) I was a party person and used to go out like once a month to drink and dance. Now I refuse to drink and sleep late because I'm gonna get fat and won't be able to work out early in the morning.
6) I still crave the foods I feel bad eating. Sushi, pizza or burger and fried on the weekend. Dessert. I love them but hate them at the same time.
7) I weight myself everyday and I feel bad if there's a subtle change in weight due to fluctuations, poop, carbs or menstrual cicle. I then proceed to work out A LOT and I have taken light laxatives lately just to se the scale go down by friday and feel like I can reward myself with something tasty.
8) Some days I appreciate my gainz and definition and think I am getting too strong or ripped and think about reducing work out sessions and relax when it comes to being too strict. But other days I feel like I am falling off the track and not being focused enough.
9) I was super body positive but started to be an a-hole and dictate rules to other's people nutrition.

And most important, I have this big 18 day trip with my boyfriend to the most amazing places in a month and I can only think about the fact that I am not gonna have access to a gym and that I will surely want to drink beer, eat typical street food, chocolates and relax. I wanna enjoy it but I feel like I'm gonna loose all the progress and get fat.

Those made me feel bad before but now I'm having short anxieties crisis. I treated anxiety in the past but now it's coming back. In part because other aspects of my life are also stressful lately so I feel like I deserve to take a break from bodybuilding and taking it easier on myself. Moody all the time.

Am I just being focused and not working hard enough or these are ED signs? Do you think forcing myself into relaxing and enjoying my super special and expensive trip will "reset" my brain? Or maybe make me forget a bit about all of that stuff.

Thanks for listening to me.

by itsmeisa via Bodybuilding.com Forums - Female Bodybuilding