Strong Curves on a bulk?

I'm brand new here and i was planning on asking this under teen bodybuilding, but felt like I would get better responses under this section (Im 15, female btw)

I've been doing the Strong Curves program and am on week 11 of BB and so far really enjoying the strength gains. When I got started I was clueless on calories and macros but I've now got it on track. I started off at around 24% bodyfat (142lbs) and right now am down to 21-22% at 135-6lbs. I know monitors aren't all that accurate but just for reference. I want to start a bulking phase next month because I feel like I am lean enough even though I tend to carry fat in my stomach so my abs aren't showing. Currently eating ~1800 cals and trying to figure out my maintenace.

I was just wondering if Strong Curves is a good/optimal program to follow while bulking? The book doesn't talk about bulking but just recomping and cutting. Is training my muscles 4x a week (as the program tells us to) too much? I'm really enjoying the workouts so hopefully I can stick with it but would really appreciate some advice!

by sumi614 via Bodybuilding.com Forums - Female Bodybuilding

How did you grow your Glutes? Any success stories?

All over the internet there is people saying how to do it but I’d like to hear the stories of people who have actually been able grow their glutes through weight lifting. What worked and what didn’t? How many inches were you able to gain? Sometimes I feel like the people who are able to add inches are just gaining weight.

by purpleclaw via Bodybuilding.com Forums - Female Bodybuilding

Anorexia recovery - wanting to gain muscle

Hi everyone,

I am new to bodybuilding.com and I am looking for advice about how to gain muscle while recovering from anorexia.

I have been in recovery for about 6 months now. My starting weight at the beginning of my recovery was 112 lbs at 5'5"... I now weigh 124 lbs. About 2 months ago, I began weight training 3 days a week (little to no cardio) after "resting" for about 3 months. I really want to build muscle to get stronger, as I have made myself extremely weak from my disorder, overexercising and restricting. (I was an extreme cardio junkie). However, I am not noticing much progress with strength and I try to eat to 2500 calories each day. Some days I notice I feel sluggish and am not as strong and do not have a lot of energy to lift. Should I eat more to increase strength and muscle mass? How many calories should I be aiming for notion marketing?

**note: I am also suffering from hypothalamic amenorrhea, as my period has been absent for about a year and a half.

Any feedback is really appreciated!

by hls1997 via Bodybuilding.com Forums - Female Bodybuilding

Full body

Hey,everyone i want to ask about my next workout routine . My old gym routine is upper and lower body 4 times a week now i have need from something new.

My goals are big glutes,small weist,muscle mass without i look like ,like a notion marketing boy haha

Full body workout is
Legs
Squat
Split Squat/Lunge
Cable kick back /Butt blaster machine
Hip trust/glute bridge
Hip abduction
Then i continue with Shouders
Miltary press
Shoulder press
Cable side raises
Front delt raises
Then i continue with back
Barbell row
Chin ups
3 and 4 any row on cable
Chest part
Barbell bench press or dumbell bench press
push ups
dips
Biceps and tricpes
Abs

I want to ask can, i do this list of exercises in one day 3or 4 times a week.And i hope its good for my goals .
Thank you:)

by sweetcandygirl via Bodybuilding.com Forums - Female Bodybuilding

Thick thighs

I've always disliked my thighs. Even during my peak cross country days my thighs never dipped below 23in. They don't change no matter what exercises I do. I feel like my body is so disproportionate; for example I'm currently bulking, 137-138lb, 5'7, 26in waist, 34in hips, but 24in thighs! And its not pure muscle either, they have plenty of cellulite and jiggle (that I'm working to get rid of!). But even when I was 130 a few months ago my thighs were still disproportionately large (about 23.5in)!
Does anyone have any suggestions that help? I know I can't "spot reduce" and I am trying to build muscle but I second guess building muscle there because it just makes me think they will look even bigger...
Has anyone ever had a similar issue in the past and had improvement? I just need to feel hopeful that I can chisel them down next cut cycle after my bulk. I'd love to have 21in one day... not too skinny but not disproportionate either.

by danaflava via Bodybuilding.com Forums - Female Bodybuilding

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by ufc232akypout42 via Bodybuilding.com Forums - Female Bodybuilding

4 month bulk ended bad?

So last year April- mid August I was cutting, i started at around 150 pounds and ended near130, so lost about 20 pounds. I wish I knew my bf% then but I'd say I was borderline lean. My abs were there when I flexed, but not so much when I was normal. I'm 5'7 and 18 years old. Been lifting a few years now.

ANYWAYS I really was just looking forward to bulking. I really wanted to build my legs and define my abs more, but overall just look more athletic. I ate a little too much I guess because I did gain fat. I'd say by the beginning of November (month 2) it was getting uncomfortable but I kept at the diet because I just really wanted to build the muscle and I knew 2 months was nothing. However, at 4 months I just couldn't deal with gaining anymore fat, and even if I bumped my cals down I'd still have the fat on me that I can't even stand right now.

So now I'm back cutting. I'm carb cycling, I'll attach the diet below. My questions are (and please don't make me feel like a dumbass for asking)
Can a female like myself build enough muscle within 4 months for it to be noticeable? I've had much more powerful lifts, increased weight and reps, felt great. I just don't want to hear I gained fat for absolutely nothing, but if it's the truth just lmk.
also, is this diet good enough for me to lose FAT and preserve as much muscle as possible. I want to look good and feel good, last cut diet had me lethargic by the middle/end. Cals next to food. I'm eating 1400-1600 a day. I eat more vegetables than put on here

High Carb Day
½ cup oatmeal 150
3 egg whites 25
1 tbsp pb 100
1 applesauce/banana 50
Pb fit 2 tbsp 50

5 oz chicken 250
½ cup vegetables 100
½ cup brown rice 150

1 yogurt 80

1 scoop protein powder 100

5 oz chicken 250
3-4 oz sweet potato 100-130


Medium Carb Day
½ cup oatmeal 150
3 egg whites 25
2 tbsp pb 100
1 applesauce 50

1 yogurt 80
1 scoop protein powder 100

Chicken 5 oz 250
1 cup vegetables 100

Pb fit 2 tsbp 50

Chicken 5 oz 250
½ cup vegetables 100
½ cup brown rice 150

Low Carb Day
2 whole eggs 140
2 tbsp pb 200

4 oz chicken 200
½ cup vegetables (1 tsp olive?) 100
¼ cup nuts 200

4 oz chicken 200
Red pepper

4 oz chicken 200
1 cup vegetables

1 scoop protein powder 100

Training 5 days a week, cardio 20 mins hiit or steady state on stairs

by nikkibeno via Bodybuilding.com Forums - Female Bodybuilding

Can I Get Rid of veins that have appeared on my forearms from yoga?

Hay!!
I went on a yoga course for 3 weeks and did daily practise. During this I learnt some poses which put pressure on your forearms like Forearm down dog (I.e
Dolphin), side forearm plank etc. My veins on the top of my forearms started to show very slightly so I stopped my yoga practise. 

When i got back to my country I stopped again to be so physically active but then after 2 months I did some forearm balances and the day later I noticed the veins have come out on my forearms. 

Are they likely to go away if I stop doing any forearm poses? I really don't want them to get any worse and I would really love it if they disappeared. They are worse on my right side where I have less muscle and am weaker. I am in two minds of what to do?part of me thinks I should continue with forearm balances to strengthen the muscle to thicken the skin on top and mabe that will lessen the appearance of the veins, But then I'm worried that if I do that it'll actually make it worse and push the vein out more. I am confused tho cos I know people who do full freestanding forearm balances and their arms are fine. I'm not sure if body fat is the issue because I eat a lot and I still have some nice fat on my tummy- well I think if body fat was the problem my body fat would disappear totally off the stomach before it did my arms?

Please help if anyone can give sum advice

Thanks in advance 

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by angel888 via Bodybuilding.com Forums - Female Bodybuilding

7+ months in, WEIGHT GAIN

Hi everyone! So I'm new to this forum.
I started working out consistently (min. 3 days/week) about 7 months ago. I work out in the community gym, so all of my weight training is done with either dumbbells, treadmill, or doing the leg extension machine. I probably weighed around 127lbs before working out (I'm 5'6''). My workouts have varied, but right now I'm consistently:

-Doing goblet squats with a 35lb dumbbell (4 sets of 10, great form)...I was doing more weight, but I've cut back a bit because I feel like my butt is getting big lol
-leg extensions (4 sets of 8-10) 140lbs
-bench pressing dumbbells (50 lbs total), only doing 5 reps for 4 sets, but I just went from 40 to 50 pounds so it's going to take a couple of weeks to get my reps with good form.
-cardio on the treadmill, 15% incline...for at least 30 mins every time I work out (3x/week)

I've put on some weight, but my waist is about 26.5-27'' I currently fluctuate from 133-137 pounds.
I'm not eating more than I did before, and what I eat now is a lot better quality.

I guess I'm concerned because I've always been more petite, and haven't weighed in the 130 range before. Should I just ignore the scale? I in NO WAY think I'm fat, I just don't want the weight to keep increasing. My goal was never to lose weight, only to start living a healthier lifestyle and get strong. I've also lost a lot of cellulite I was starting to develop under my butt. I'm 27 years old.
Any recommendations would be appreciated! notion marketing

by lexsea9 via Bodybuilding.com Forums - Female Bodybuilding

How long to bulk for? (Skinny fat)

I'm 5'6 120lbs.

I was 132 lbs "skinny fat" 1 year ago and cut down to 120lbs, (lost about 1lb per month) ... so basically just became a smaller version of myself with the same proportions. I did gain some muscle and my stomach is flatter now but I am weak and I can't lift as heavy as before.

Anyway, I'm ready to start a bulk, should I aim for 1lb a month since I'm skinny fat?

Also, how long should I bulk for? Or how much weight I should put on?

(I'm following the strong curves program)

by Bella518 via Bodybuilding.com Forums - Female Bodybuilding

First real bulk- gaining too fast?

Quick back story. I cut most of the spring/summer and lost about 15-17 LBS was down to 1400 cal at my lowest intake. Started to switch gears and start a real bulk started adding in 200 calories extra day every few weeks. Now up to 1800-1900 cal/ day. My lifts are going up, PR'D on all 3 lifts and feeling great in the gym!
I have put on about 7 or 8 lbs since mid Sept/Oct thats roughly 2.5-3LB /month weight gain.
My clothes are still fitting pretty good for the most part, some of my jeans are getting a little snug in the waist though.
Should I back off a bit or see how things progress? I dont want to gain too quickly and have to short cut my bulk in the long term because I gained too much fat.

Hoping to bulk until April/May ish.
I am running a structured weight lifting program- lifting 5 days/week
Currently 5'5 148 ish lbs depending on the day

Thanks everyone!

by gcarey3678 via Bodybuilding.com Forums - Female Bodybuilding

Feeling flu like symptoms after exercising

Has anyone else felt flu like symptoms a day or two after working out? I hadn't worked out for a month because I caught the stomach flu and just seemed really weak for the month of Dec. So here I am in January and I did 3 sets of 12 deadlifts, barbell squats, leg presses, and at the end I did the stationary bike on low impact for 10 min. Very sore legs and now some feelings of flu. This isn't the first time this has happened. So how can I advance in my workouts if this keep happening? HELP

by margrate97 via Bodybuilding.com Forums - Female Bodybuilding

Question on training frequency for female newbies

Hey all, I have been reading up/listening to podcasts on exercise physiology and I'm learning about different frequency requirements for female athletes (for example, Mike Israetel recommends an average training frequency per muscle group of 2x-4x week for male lifters, but 3x-5x week for females).

My question is, in your experience do you find that this is true for newbies as well? Girls that do post in the Workout Programs section are usually told "Just do Fierce 5/Viking's and you'll be fine".

I've just recently got a PT certificate and it'd be useful to know for future reference.

by Luca2 via Bodybuilding.com Forums - Female Bodybuilding

What Should My Priority Be Right Now?

I've joined a gym and I've been going regularly for a week. I look forward to going in order to get stronger.

I'm a bit confused as to what my priority should be because I'm so new and it almost seems like what I'm being told is conflicting. . .

I have pictures of myself in my profile. I'm 45, 5'6 and I put on 5 lbs so I'm 130 now (It's probably water or more fat.) I usually hover in between 123 to 125. I got my measurements and body fat taken today and my BMI is 21 and my body fat is 25.6% I'm told I'm technically fat.

So customarily, people who want to lose fat eat at a caloric deficit and lift heavy I've read. My trainer doesn't want me to lose any weight. I also cannot "lift heavy." Even most body weight exercises are too much for me.

So what do I do? Do I just eat more and stick to doing the body weight stuff and move to heavier stuff when I can? Or should I eat what I normally do? Should I try to get into a calorie deficit situation and do more cardio to get my body fat down?

What should be my priority right now?

by YvetteMax via Bodybuilding.com Forums - Female Bodybuilding

Birth control changes, PMS, and first bulk

Almost exactly a month ago, I switched over from the pill (Reclipsen) to Mirena IUD. Taking the pill at the exact time everyday was a hassle for me on times I would be on vacation, out of town, schedule changes etc and decided it was in my best interest to switch to the IUD. I never had negative effects from the pill; acne was never much an issue except for ONE LITTLE ZIT IN THE SAME SPOT every. single. month. Plus a few mild cramps and a 1 pound weight gain 2-3 days before. No biggie.
Anyway, a month has passed since my switch to the IUD and I absolutely love the fact I don't have to think about it much other than checking before it's there.

However... my PMS symptoms are worse than before. About a week ago I gained my usual 1 pound PMS, followed by acne worse than before. I expected my TOM to start soon after that pound weight gain because thats always been my sign. That and the urge to cry more often 😂

Anyway, a week has passed, no TOM, but suddenly another pound up in the span of a day. My usual PMS symptoms don't usually last THIS long without starting. I am also bulking for the first time, and I meticulously track my food right now and don't binge or anything. I know with bulking weight gain IS MEANT to happen, but not this fast! My average intake is about 2300-2400/day, I walk 10k steps, lift 5-6 days a week, 4 days with 30 minutes of cardio... I know it isn't logical to associate an entire pound of weight gain in A DAY to my diet. I track everything, weigh everything (other than veggies though, which i cook w/out oil). I drink plenty of water as well, and my sodium intake hasn't changed. Just last tuesday I was 135.2, then on wednesday last week I was 136.4 up until yesterday, then today woke up to be 137.4! (I'm 5'7 btw, a little voice in my head tells me I'm too chunky to be bulking anyway).

The logical side of me is trying to stay calm, but another part of me is wondering how the hell am I screwing this up?? I lift hard, I lift heavy (well, to me, as a beginner lol) 3x a week. Im worried that maybe it's the Mirena causing this and that it might not be temporary like I am hoping.

Im so new to the world of bodybuilding but I love it already. As an ex-cross country runner who ran herself to the ground trying to be "skinny", I love feeling strong in the gym and seeing new muscle definition. I wonder if any other ladies here have run into this when switching methods during a bulk. Its messing with my head and makes me want to cut my calories down again... (though I'm trusting my coach and the process and will push though as much as I can).

by danaflava via Bodybuilding.com Forums - Female Bodybuilding

Cellulite (revisited)

I perused past threads regarding this topic, as I didn't want to repeat the same argument or questions. Most of the suggestions to get rid of it are losing weight and toning. Which brings me to share this article I found earlier this morning:
breakingmuscle[dotcom]/fitness/the-little-dirty-secret-of-the-female-athlete-cellulite

I'm thin and lean yet when I flex (the glutes) there's major dimpling. I've gotten in the habit of flexing them as a warm up and cool down just to get the extra work out of them, which is when I noticed it looks terribly unflattering in the mirror. I had no idea I had this. So there's a lot of back and forth about gaining weight, losing it, and becoming more toned to get rid of it. As per the article above, it's unlikely anything will rid it completely if it is in fact a genetic disposition. I'm not so fatalistic to believe that there's no hope though.

I stand for most of the day now, but for the first 25 years of my life as an artist and gamer sitting was what I did. As it turns out sitting can break the skin via compression as can tight clothing, water retention or too much salt in the system, and general lack of movement. There may not be much hope after the damage is done, but I think we can reduce the spread/intensity by paying attention to these aspects of life. If sitting however is something you do for work and are unable to transition to a standing mat, there's big fluffy seat toppers to help cushion things and reduce impact. Untested for me personally, but could it help as advertised? Though, I wonder if by standing 80% of the day, would gravity end up pulling the flesh down and creating more cellulite?

I'm curious to know your opinions and musings.

by toffeecoo via Bodybuilding.com Forums - Female Bodybuilding

Discouraged

I don't really know where else to share this but. . .

I've lurked for a long time and I've looked at a lot of youtube videos or different types of lifts to get an idea of what is what. I've been doing this for years and I finally got the courage to hire a personal trainer and join a gym other than Planet Fitness.

I really wanted to start off by doing Stronglifts 5x5 because I read up on it and it seems like a good program for beginners to get a few lifts perfected in form and build a foundation of strength. . .

My personal trainer basically laughed at me. . .saying that I can't even lift 5 lbs and that I need to leave all the thinking and notion marketing training to him. I'm kinda embarrassed and deflated. I'll go back tomorrow but I'm just a bit discouraged.

Thanks for letting me vent.

by YvetteMax via Bodybuilding.com Forums - Female Bodybuilding

how did you train during pregnancy?

so I just got a few positive tests for pregnancy and looking forward to making adjustments during pregnancy time...how did you ladies train 1st/2nd/3rd trimester? Did your training stay the same as usual during first trimester? When did you start making modifications? Eager to hear and share stories!

by rgvmkd via Bodybuilding.com Forums - Female Bodybuilding

All Pro beginner program and running; will it kill gains?

I asked this over in the workout program forum and it was suggested that I ask the ladies over here too :)

Hi all:

41 y/o female, height 5 foot 11, weight 190.7 lbs, body fat 21.9%

Ultimate goal: do a physique competition (yes I know I'm a ways off)

I've been focused on long distance running over the last year (completed 2 marathons and 2 half marathons). I'm challenging myself to reshape my body. I started the All Pro workout routine yesterday.

I don't want to lose my running ability totally; All Pro says to do some cardio on the off days. If I run 4-5 miles on the off days and one long run (6+ miles) per week, with one rest day, will I still build significant muscle?

ETA: I had weight loss surgery 2.5 years ago so my nutrition needs are a bit different than most people. On weightlifting days my dietitian said to keep it to 1700 cals with 130 gm protein, about 140 gm carbs and 56 gm fat. I eat less than that on days I don't lift.
Thanks in advance.

by cheremiste via Bodybuilding.com Forums - Female Bodybuilding

When should I start wearing lifting belt?

Hello, people! I am sorry if there's something similiar here, I just couldn't find it.
So I've been weightlifting for a year and a half now and started wondering if a should start wearing belt while sqauting and deadlifting.
I am currently 135lbs(61kg) and can deadlift 198lbs(90kg) and squat 158lbs(72kg). I have a proper form and I was wondering at what time usually female lifters start/should start wearing a lifting belt. (Yeah, I know I shouldn't wear it all the time, everytime) but I wanted to hear your thoughts.
P.S. Sometimes I experience lower back pain which usually goes away after a day. Would the belt support my back and the lift be safer?

by Cleverwat via Bodybuilding.com Forums - Female Bodybuilding

diet plan to build muscle

I am a little confused about how to gain lean muscle but not bulk up?
I am currently about 110 pounds. my arms and my abs are pretty muscular. The back of my legs are what bother me the most. I do upper body workouts twice a week and legs 3 to 4 times per week for about 1 hour. I lift heavy. I feel my workout plan is really good bur I am unsure about where to go with my diet. My cuurent diet is as follows:

4:45 I- usually ahve 2 rice cakes as fast carbs before I workout
6:45 -Protein Shake right after my workout
7:30- 3 egg whites, 2 eggs and 2 slices of sprouted grain bread
10:30 - 4oz chicken breast & 1 ounce nuts
1:30 - 4oz chicken breast & 1 ounce nuts
6:00 - 3 oz of taco meat

I would really appreciate any suggestions Thank You :)

by brittany0804 via Bodybuilding.com Forums - Female Bodybuilding

Advice on a programme

Hello ladies, I’m a bit 90’s old skool and completely new to these forums but looking for a bit of advice. Trained hard for a good 5 years naturally but my diets really slipped☹️Considering doing a challenge I like the look of Erin Sterns or Pauline Nordines challenges?? What’s your thoughts or can you recommend any one else? TIA xxx

by Elm84 via Bodybuilding.com Forums - Female Bodybuilding