Ready or Not?! 8 wks out from bikini competition

This is my first bikini competition. I’m 8 weeks out and don’t feel I’m far enough along but I’m told everyone feels that way. How far out should a good coach tell you that you’re pacing on track not to look ridiculous on stage?! I’m holding off on registration, accommodations and other show day necessities.

by salesbarbie via Bodybuilding.com Forums - Female Bodybuilding

How to lose belly fat and get rid of the pouch?

I have been so out of shape for 4 years, I have not set foot in a gym since my daughter was born and that was 4 year ago. 2 weeks ago I started excercising at home and eating healthier, I was eating so much junk food and sweets and I felt bloated all the time. I am at my goal weight, (I was very skinny before, 90 pounds) now 116 lbs, I am 5'1, but I want to start toning muscle and most importantly, I want to lose the famous POUCH. I just ordered a Peloton bike and are waiting for it to be delivered next Wednesday March 6 (SO EXCITED) Before I got pregnant I used to go to the gym and took a couple of spinning classes. So, the question is, HOW DO I GET RID OF THIS BELLY FAT AND POUCH? What types of excercises do I need to do? Thank you

by MrsD21 via Bodybuilding.com Forums - Female Bodybuilding

For Females, what was your bench press when you did it for the first time?

We had a teen girl weighing 250 lbs+ and bench pressed 100 pounds for reps easily for the first time.
Normally, I don't see girls bench pressing more than 80 lbs first time.
I am just wondering if it's a world record or something.

by MarkSamuel1 via Bodybuilding.com Forums - Female Bodybuilding

Tight or Weak Hips?

I've always had either really tight, or weak hips -- or both.

Before I started getting fit and lost weight (about 30lbs?), it hurt to even just squat down or open my legs in any way at all. And it would hurt my hip sockets, like the actual joints, not the muscles around it. I started doing yoga and just general stretches that I was taught for tight hips, but they still aren't where they should be. Even doing something like a flat-footed squat KILLS my hip joints (it's so painful I can't open my legs past a certain point without just ... being overwhelmed).

Recently I've been trying to do squats, and after being told to just focus on body weight squats I realized I just couldn't go low enough. I started to hold onto things to be able to get down enough to have the 90 degree / burn in the lower glutes and then as SOON as i went against what I was told and used weights (20lbs) it immediately fixed everything. I felt a huge difference, I was able to go as low as I needed to and felt the burn properly. It was beautiful.

But now I'm just wondering: should I just continue with weighted squats and maybe the hips will fix themselves, would stretches help? Or is it really just weak muscles and I need to do more to build the muscle around it? I don't really have side/lower glute muscles (only upper) or hamstrings if that contributes to anything (but I'm working on it!).

by admarrer via Bodybuilding.com Forums - Female Bodybuilding

Need to gain/eat right

I'm going to make this very short as I am actually at work right now.

So I've always had issues with my weight, I gain very easily and lose it just as fast if I stop eating as much. I sometimes will go into a depression where it affects my appetite and I'll only eat 2 bowls of cereal for the duration of the day. I have gotten used to eating small portions because of this and often will eat a small piece of chick and a few tablespoons of rice and that's all I'll eat for the day.

I have, in recent months, putting myself on a weight diet, I was doing okay and went down to eating just a meal for the day. I'm 5'4 and weigh 116 lbs I want to gain up to 125 lbs, which is a little smaller than what I used to be yeeeeeats ago.

I just had surgery on my cervix, cancer related and was out of commission for about a month, prior to that I was having other health problems probably related to my lack of eating because I've been stressed. Sigh.

I need help on what to eat, I know I need protein carbs and fat, I just don't know the ratio or what I need more of to gain the weigh I want. I do plan on lifting to tone my body, something similar to having a body of a fitness model. I tried to attached a link of a fitness model named Nicole Meija who is my goal and also pictures of my body now but BB is saying I need to have a post count of 50 to include a link. My stomach has a slight pouch to it, it could because in days I don't feel like eating I'll eat pasta and cereal. I don't know how to gain and not get an even bigger stomach.

Also, I'm not a big meat eater the only meat I do eat is chicken, which I mostly bake when I'm eating my one meal for the day. I like to eat healthy so please no advice on fast food, I haven't eaten at McDonald's.

I just uploaded two photos of myself and one photo of my goal in my progress pictures.

by need2gainnn via Bodybuilding.com Forums - Female Bodybuilding

180+ bpm jump roping, yet I don't feel exhausted. Waste of time?

Hi guys,
I have been jumping rope for years. Everytime I jump I get my heart rate easily up above 180 bpm but I am still able to hold a conversation. It is like it is not demanding oxygen from me 😂 yet my heart rate and calorie burn is high. When I do any other form of aerobic activity like running or assault bike it is a completely different story . Heart rate might only reach 130 bpm but I am totally gassed. I have noticed since using jump rope as my main form of cardio training I have lost condition and gained fat. What gives? I can jump rope for 40 mins , double unders, high knees and maintain an average heart rate of 172 bpm easily. By the numbers it is High intensity.. but the body composition results don't show.

Any input as to why this is?

Thanks
Haeloo

by haeloo via Bodybuilding.com Forums - Female Bodybuilding

Female/not building lean muscle anymore

Hey guys,
I’m 5’7, 22yo 135lbs female. I started lifting heavy two years ago after I recovered from an eating disorder via modeling career.

It’s been very difficult for me to gain any muscle or bulk. I was completely atrophied and couldn’t move the barbell when I started. I put on about 20lbs through increasing my calories/lifting heavier/progressive overload but it’s not storing well.

I eat about 2,500+ calories that consist of protein/carb/fat. I do 3 days a week of full body w/ percentages and one day of HIIT.

I’m getting increasingly frustrated as I see other women breeze through my max weights within months of lifting or when I don’t see any strength or physical results. My trainer says it’s because I’m not pushing myself hard enough, or that I need to increase calories.

I don’t know what else I can do. I always give 100% and follow my workouts to a T. I’ve been force feeding myself so often that I don’t even enjoy eating food anymore/I end up gagging it down.

I feel ashamed that even my 100% isn’t enough for results. Any recommendations that will help me feel like this isn’t all for nothing?

by goatnakilt via Bodybuilding.com Forums - Female Bodybuilding

Coming Back To Fitness

Hey all!

So I'm struggling over here and have lots of questions. But here's a few if you can help.

I'm not new to working out. I've yo-yoed a lot. Last yr I was 162lb and weight training 3 days per week with some cardio thrown in there too. I was losing weight on 1600cals but it was really restrictive. Life happened and finances got in the way. I ended up being stuck at home (for the most part) for a while and gained 40lb.

Needless to say now I'm back on the horse. I want to do thins right this time. I go to the gym every morning (5 really good workouts and 2 active rest days). I've figured out that my maintenance calories are right at 2000. So I eat between 1600-2000 cals daily depending on anticipated activity level. I'm burning between 300-500cals in the gym. I've been doing this since January so a little over a month and haven't seen much progress at all. I'm getting strength back and my cardio is getting back to the level of where it was so I'm definitely seeing progress there but I'm not losing weight.

That said, if I took a year "off" basically, would the muscle I'm gaining back now be just about the same as a newbie? I know I'm in a deficit daily... I've worked the numbers until I couldn't work them anymore and my food intake is pretty accurate. Is this lack of patience or do I need to look a little deeper and change something?

by nicostar26 via Bodybuilding.com Forums - Female Bodybuilding

Female first-time cutter! Questions and Concerns!

Hi everyone! I am somewhat new to lifting, I have essentially been bulking for about a little less than year now and have made some impressive gains while learning a lot. So I am about to start my first cut... and am terrified.
First of all, I am a teen. I am 16, about 5'2" and 150 lbs. From comparing to pics, I believe I am about 25% to 26% body fat. I know there is a lot of controversy regarding teen cutting, but based on my research, and on the fact that I have not grown in 3 years (my growth was a little stunted from unrelated reasons) , I dont see much of a problem trying to shed some fat. Especially if it is only for a couple months.
I was planning on starting my cut around middle of March and becoming a bit leaner by June by doing a carb cycling method with longer reps (about 10-12) in my workouts, as well as incorporating cardio through walking my dog every day. I thought this sounded like a decent plan.
One thing I am terrified of is losing my gains. It is scary to think about losing all of the work put into building my muscles! But I do think I need to shed some fat so they really pop and I have more abs!
The other thing I was curious about is what to do in between bulking and cutting? Like what do I do when my body is at a good bf% in June, but I dont plan on bulking again until September?
Thanks guys for any input you have!

by LizardLover via Bodybuilding.com Forums - Female Bodybuilding

Tachycardia (POTS) Questions Regarding RHR

I have tachycardia (POTS), which all the tests have been done; verifying no underlying problem. Heredity thing I have. My question is, I workout 3 days a week. An hour doing pretty heavy weights, and 30 minutes of HIIT. I was doing 4 days a week, buy it seemed my resting heart rate was always slightly higher, so I figured 3 days per week (still trying to figure my body out, even after 2.5 years of intense exercise). My question is because of the tachycardia, is it possible to have a lower (athlete's type) heart rate, having tachycardia? I seem to only get it into the low 60's, yet I would like to get it into the 50's?

Maybe it's not possible having this condition ... thought possibly there might be other athletes with this condition, whom might like to chime in? (And I'm not asking in lieu of a doctor).😊

by sledgurl07 via Bodybuilding.com Forums - Female Bodybuilding

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by zecoduff via Bodybuilding.com Forums - Female Bodybuilding

Are barbell frog pumps effective?

Hi, I'm a beginner and I've been trying to build my glutes. I've been working on the incline barbell glute bridge and it's my favourite exercise because I really feel the burn but I was wondering if I start doing barbell frog pumps, would it be essentially the same as the barbell glute bridge or does it work different muscles?

I do incorporate frog pumps with a resistance band but I just want to get the best out of my exercises so I can reach my goal.

I'm really looking forward to helpful information thank you!!

:)

by Houda98 via Bodybuilding.com Forums - Female Bodybuilding

Pulling in your stomach and keep it there? Man arms

I dont have a whole lot of fat around my middle, it looks really good when I pull it in I cant seem to find an exercise to strengthen the muscles to keep itt that way. I do tons of crunches, ab ball the standing abductor the twisting machine nothing seems to strengthen my abs and keep those muscle pulled in so I dont look so dang fat! I have even laid in bed and pulled in my abs in 3 sets of 25. I do this sometimes at stop lights while driving etc.. What am I doing wrong? Im about ready to just go get lipo.
My second question is how to get bigger arms without taking pills shakes and cheaters. Im afriad of burning out my adrenal glands. I see women all the time with HUGE biceps when they flex and I have never been able to acheve that! Do I just nee to lift way heavier?

by Aluviel via Bodybuilding.com Forums - Female Bodybuilding

In it for the gains, bulking advice appreciated!

So I decided to stick this bulk out longer than I originally thought, likely until mid summer or fall (Started in Oct!). I really want to chase some decent gains after meeting these two ladies I follow on IG and look up to (KKfit!). I know super short bulks won't lead to much muscle gain, and I'm enjoying the energy I have most days at the gym. I have a few questions, and I'm sorry if they're long winded!

- I'm really trying to build my upper body, but I'm dealing with some shoulder tightness that made me cut my shoulder day short (possibly due to my side sleeping?). Are there any good guides for shoulder workouts with extra detail to correcting ones own form? I feel like I'm doing something wrong but I can't quite pinpoint what exactly... It's so easy for me to observe and correct form for others (I, a PT), but when it comes to my own, I can't keep looking down or to my side to see my form and where my arms go exactly.

- I'm going to a big event next month and want to look a little less floof. Would it be detrimental to go to maintenance or a slight deficit for the two or three weeks leading up to it, and get right back on the bulk afterwords?

-Sometimes I can go two weeks without gaining weight, then suddenly jump a whole pound. Is it likely most of it is muscle, or fat? I know it rare for females to gain more than half a pound in a week so I'm worried those sudden jumps would be mostly fat. So far I've gained about 6, almost 7 pounds during this bulk, so i'm crossing my fingers that only 2-3 of that is fat!

- How difficult is it to cut fat after a bulk? When I was first cutting down before this I had the hardest time getting that last little bit despite dropping my calories and carbs so low with so much cardio. I was getting miserable and don't want to get back to feeling that way.

-Also I'm starting to struggle hitting my macros! Especially on busy days since I work two jobs and workout in between. Then on rest days I have a hard time hitting them because mentally I have a hard time justifying the need for so much! (Im up to almost 2700 a day! Never thought that would happen LOL). Do I really need so much on a rest day? What are some fast, on the go, high protein high carb snacks other than bars and yogurt?

I'm really new to this whole bodybuilding scene, so bear with my long winded and scattered train of thought 😂

by danaflava via Bodybuilding.com Forums - Female Bodybuilding

Female Bodybuilding - A Condensed History of the Sport

The history of female bodybuilding and female bodybuilding competitions if rife with controversy and scandals. Only in the last couple of decades have the sport and athleticism of women's bodybuilding been recognized and taken seriously. The double standards applied to women make this an even more challenging sport.

by Gabriel450 via Bodybuilding.com Forums - Female Bodybuilding

Bikini comp prep bathroom troubles.

Hi ladies, or gentleman, I made an account just to post this question, great TMI question but figured there's probably someone out there who's had my problem.
I'm in my first bikini comp prep and I can not go #2, like hardly ever. I'm not bloated, or cramping or uncomfortable and I wouldn't even notice it really if it wasn't making me weight check ins not as accurate.
I'm having flaxseed, greens, cut down a lot on whey even cut it out for a bit, eating bran buds for the minor times I get carbs, my coach had me drink metamucil (puke), eating whole foods and fibre filled things, started taking a magnesium supplement, and tried a few spoonfuls of mineral oil. Nothing has made it happen. I did take ducalax elax one night and that is the only thing that did it, but I don't have to rely on laxitives. After that the scale was down 2.5 pounds, so you can see where my frustrations are even though I feel fine really.
Does anyone have suggestions?
My diet I'm around 130 protein 90 carbs 50 fat at 8 weeks out.
I'm 120.2 pounds
Thank you!

by emmaccc via Bodybuilding.com Forums - Female Bodybuilding

Please Help

Hi there,
I am new to this and do not know what I am doing. I am looking for help. I go to the gym about 5 times a week and workout. I do not know what I should be doing. I hear I have good form. I drink a gallon of water a day. Take protein after I workout. I try to eat healthy but am not losing weight. I weight train then do 15 mins of cardio. I just need direction. I want to lose about 30 lbs. I weight 208 and am 5'7. Can anyone give this beginner some direction. Thank you :)

by veasy112 via Bodybuilding.com Forums - Female Bodybuilding

Looking for a little something for the wife...(weight workout ideas for a novice?)

Hello all,

So my wife and I joined a local gym a couple months ago - she's been going mostly for a yoga class and exercise bike. Think I've convinced her to start trying weights for the first time. She's in good overall shape (at almost 40) - enjoyed ballet, even took classes as an adult, and depending on the season, bike work. I've had good luck with weights, so she's willing to give it a shot. I'm looking for a good routine for her just to get started - say, 2x a week, probably starting with dumbells/kettleballs. She's a little intimidated with the barbell compound exercises, never having done this before, and I'm hardly an expert. The intent would be for her to get a little taste now, then probably some trainer sessions to learn the compound lifts. Any suggestions for a VERY intro, 2x a week program?

Thanks,

Mike

by mikeasu via Bodybuilding.com Forums - Female Bodybuilding

Is this normal for a female

Btw, I’m 16 years old not 49!
So my mom and sister have both been going to the gym for 7 years now, and they’ve become pretty muscular. My mom is now 40 years old and my sister 22. But last Saturday the said that they wanted to show a trick to me and my father. So me and my father sat down on the couch and my mom and sister took off their shirt and were standing there in their bra’s. And I found it a little strange and I looked at my dad. But then they said look what we can do, and out of nowhere the were flexing their muscular tits up and down. I didn’t know a women could do this, is this normal for a women? And wasn’t this a bit strange that they did this? But I did enjoy it a little bit because I’ve always been into muscular women, but never saw one in real life, so why can’t they be your family which I see everyday?

by ronjansie2002 via Bodybuilding.com Forums - Female Bodybuilding

Female Body Builder with Irritable Bowel Syndrome (IBS) Problem

I am preparing for a figure competition but struggling with my diet as my IBS continues to flare up. I was diagnosed with IBS more than 10 years ago.
I have been follow a FODMAP diet.
I cannot consume any dairy based protein or pea protein. I am too scared to try brown rice protein.
I am always bloated, and have really bad gas. I feel sluggish. I do not feel toned and fit like I should with the amount of exercise I do.
Should I cut egg whites, my 1 tbsp. of peanut butter? How can I consume the protein I need?
I do consume a small bottle of diet tonic water at night which has artificial sweeteners but I have always had this drink and never suffered like this.
I have cut down alcohol consumption to a minimum. I have 2 gin and tonics every month or nothing at all.
I come home at 8.30pm at night after work, studying and training so I have my evening meal at 9.30pm and go to bed at 10.30pm.
Is that too late to eat even though it is a clean meal?
I wake up with stomach pains, feel really full, bad gas.
I look like I'm pregnant.

My diet:

4 scrambled egg whites, 1/3 cup oats, 1/3 cup blueberries

30g almonds

1tbsp peanut butter, 2 rice cakes

100 grams Chicken mince cooked with zucchini, capsicum and carrot and spinach salad, 1/2 avocado, tomato, balsamic vinegar

Small tin tuna in olive oil, 1 tbsp. peanut butter

100 grams Chicken breast or 150 grams Salmon and spinach/rocket salad

by atw0908 via Bodybuilding.com Forums - Female Bodybuilding

Could you help me out?

I am a beginner at working out at the gym so any motivational tips on how to keep on track?
Also, I study IT and i have a school project going on right now. Its weightlifters and I would be grateful if you take a look at it. You do not have to be 100% honest but just answering the poll would be great help.
Please add ":" after https for the link to work.
https//docs.google.com/forms/d/1hbuxaI7jmPyYv_RFkk9il4Ouo7MJOh5CBvy__nc4Sqo/viewform?fbclid=IwAR3Pks_IncCCzwu4SwmO8pdxl7u9bYx8 ElAAN7itLZPJtmXneYIZpbiKeM0&edit_requested=true

by kr98 via Bodybuilding.com Forums - Female Bodybuilding

Recovering endurance junkie (body comp q)

Hey all!

I've been slowly breaking up with my tumultuous relationship with endurance sports and chronic cardio. What was once a full-blown love affair with bike racing, making it to the professional level, turned into purely an obsession even though I hated it. I was completely addicted to cardio and in turn experienced complete burnout from overtraining. After unexplained weight gain, six years without a period, and a whacked out hormonal profile, I decided to take a step back. That was two years ago.

Since then, I have found joy in many types of fitness. But I was still relying 90% on cardio. I have been strength training pretty seriously for the last eight months and am now focused on CrossFit as the forefront of my training. In addition to absolutely loving this new style of training for myself, I am also loving the newfound time I have in my life. Going from training 10-20 hours a week to 5-8 is pretty rad.

That said — I have a couple questions regarding body comp. I'll be completely honest, I have never had an aesthetic goal since I was always performance oriented. I'm at a point where training is no longer a job, and thus I feel pretty comfortable saying I am training to feel good and look great naked. Haha.

My issue is that I am still going through withdrawal from chronic cardio, so even when I'm on the ground from a training session I feel compelled that I *should* go run, or ride, or something afterwards. Like I just said, I really don't have time for that and from my experience the results in aesthetic changes are counter productive. I stay really active throughout the day and ride my bike everywhere for transportation and/or walk at least 10-15k steps a day.

That was a really long explanation for a pretty basic question: in keeping my nutrition dialed (I have a nutrition coach and my current macros are 200c/135p/60f and I'm 5'4, 127 lbs) and focusing pretty much primarily on strength/CrossFit with 2-3 days/week of dedicated cardio should I expect to see changes in my body comp?

I would love some anecdotal feedback from women who have been on this journey longer than I, or that perhaps have similar stories.

Again, apologies for the long post but I love geeking out about this stuff and it's really fun to be totally psyched on a new sport for the first time in almost a decade!

by coffeewatts via Bodybuilding.com Forums - Female Bodybuilding

numb below under-comes from lifting?

hi Ladies pls tell me your experience. Did u have any numbness on your genitals since doing lifting? I do have some real issues and dont know where it comes from. Gynacologist said its everything ok, but I dont feel not like before..its more numb, less very less feeling. I know it is NOT psycologic. Dont know what to have to check next, maybe neurologic?


did anyone had this problem? I do cable crunches, can this happen because any nerve damage from crunches?

thank you

by Suna7 via Bodybuilding.com Forums - Female Bodybuilding

Everyday same workout

Hello people ,you think this workout is okay :) . My goals are gain muscless on booty and legs,toned upper body and slim weist.
The workout is
Monday
Back squat 5x8 5x5
Miltary press 5x5 5x8
Sumo deadlift 5x5 5x8
Barbell row 5x5 5x8
Push ups
something for abs and glute kikc back

Tuesday everythng in 5x5 and 5x8
Front squat
Shooulder press
Romanian deadlift
DB row

Push ups,glute kickback abs

Wednesday,Saturday and Sunday OFF

Thursday and Friday the same workout but in 3x10 and 4x10 or 3x10 and 3x15:) + glute kickback ,abs and push up


Bye :)

by anie789456 via Bodybuilding.com Forums - Female Bodybuilding

Building a “cartoon” body.

I’m new here and frankly fairly new to disciplined exercise in general (I walk a fair bit and lift small weights in front of the tv) but I’ve made a commitment to build myself my dream body before I hit 35 (I’m 29). My goals are pretty specific and diet and exercise can only give me a portion of what I want. My goal is a sort of glamour model/Jessica Rabbit sort of look. I tight lace and have had implants and am planning to go bigger on those and get some work done on my face and possibly a bbl (though the danger involved in that makes me leery and I’m still doing research). I don’t want to compromise my health but I’m willing to do a lot to achieve my aesthetic goals. Any advice would be welcome and it’s lovely to meet you all

by VixEnd via Bodybuilding.com Forums - Female Bodybuilding

at home arm workout

So...….. my life has changed drastically (and so have my goals) and I no longer have access to a gym. I really want to get back into training but I don't know what to do.
I one of those weird people who would rather train legs/ hate training arms BUT I still want to have toned arms.
So what is a good bodyweight arm workout?
(if it helps I have TRX straps, ankle weights, and 5lbs free weights)
my goals are to be able to do a handstand (which is near impossible for me right now) and to become a contortionist. I've gone to a contortion website and joined a form there but they say to START with just doing handstands, and backbends - neither of which I can do.

so yeah, I'd really like a routine that I can use to build up my strength/tone.
Thank you in advance.

by FurtureSHEHULK via Bodybuilding.com Forums - Female Bodybuilding

Notion Marketing: More Tips for More Sales

Notion Marketing: More Tips for More Sales: None of these take much time, yet any of them can add think about deals to your main concern. Or on the other hand attempt every one of th...

Macros/Petite/Rehabbing

Hello,

I rarely venture out onto the forum so please be gentle with me ha ha. I'm 47 years old next week birthday. I've been on here since Jun 2018 doing corrective /stabilization work and slowly building. I don't lift heavy but I am making progress and I'm heavier than I used to be, just really slow process of building muscle endurance fixing muscle imbalances getting that kinetic chain working together. In october I had a reinjury of my ankle which turned out to be an ostio condrial lesion (and not just an ankle sprain like I thought it was) so am rehabbing that currently and it's coming along quit well.

I'm in this for the LONG HAUL and no one can stop me or get rid of me now LOL. Spending money on coach (and PT) is the best investment I've ever made.

I'm struggling with my macros tho. Hard for me to trust the process or stick to it for that matter. I've been doing some meal prep but just am winging it.

I'm 5'2" and 110 lbs and scale says 21.4% body fat and I think that's probably accurate. I am SMALL BONED - a true petite and not just short. I want to be able to lean bulk. Can you lean bulk when your still rehabbing and not lifting as heavy as others? For example, I'm shoulder pressing 20 lbs, curling 15 lbs, DL 50 (cuz ankle), bentover rows 20 lbs.

I think I mainly need help with macro percentages and if I could find something that will work for me that I don't feel fat and that I feel like I'm still giving my muscles adequate fuel to keep getting stronger (I'll get to hypertrophy, but that's not the goal YET, a big YET, cuz that will be the goal when I get there). I have several tendinitis/bursitis I'm working thru as well.

Thank you for any ideas, thoughts, suggestions - I'm open to all.

by glacierlilly1 via Bodybuilding.com Forums - Female Bodybuilding