1400 calories a day + cardio/weight training 4x a week = GAINING WEIGHT, HELP

I have been consistently exercising for four weeks and my work outs consist of 20-30 minutes cardio warm up, 30-40 minute weight lift (alternating arms/abs and legs/glutes to span 4-5 days a week). My starting weight was 122lbs and was hoping to lose a little bit of weight and tone up. I am currently 130 lb (5' 7") and have consistently been eating around 1400 calories a day. Does anyone know why I am consistently gaining weight?

This is what my diet typically looks like:

- soy yoghurt, protein powder, blueberries, and granola (500 calories)
- roasted vegetables/sweet potato w/ an egg (300 calories)
- fish, quinoa/lentils, mixed vegetables (500-700 calories)

I typically only eat between 12:00pm and 9:00pm and start my day with lemon water and apple cider vinegar. Should I be adding more protein or more cardio? I'm open to any suggestions!

by highlowtide via Bodybuilding.com Forums - Female Bodybuilding

Question for my wife

Ok, so my wife has history with fitness (mostly running, volleyball, high intensity yoga) - She'd like to get into lifting with me, but she has very bad joints in her arms (Hypermobility) - What would the best ways be to deal with that and make sure she doesn't hurt herself, and isn't sore for days after weight training? Specifically her shoulders and elbows are very affected by this. What would be workouts that minimally affect her joints?

Thanks

by Oxybrocin via Bodybuilding.com Forums - Female Bodybuilding

Female lower tummy bump

Hi,

I don't know if anyone can help me but for my whole life I've always had this lower tummy bump. Even at my skinniest I had it. I have barely any fat around my upper abs, you can see my ribs most of the time. I just have this hard bump which starts from around my belly button and down. It makes me look fat from my side profile when I'm not! The bump gets bigger after I've eaten and is smaller in the morning but it's always there.

I'm active and weight train 4-5 times a week.

I've attached a picture

Thanks!

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by Mollyeliz27 via Bodybuilding.com Forums - Female Bodybuilding

New and Need a Program

Hi ladies,

I need help. I would love to lose weight and gain muscle. I have always done a lot of yoga but I want to explore body building more because I think it will help me with my yoga and better results but I am so OVERWHELMED by all the workouts and plans and it's all so confusing.

So I was wondering where and how you started? books, sites, plans or any other suggestions on how to start doing weights would be appreciated.

Thank you so much for all your help!! Looking forward to reading all your wonderful suggestions.

by mandysrad via Bodybuilding.com Forums - Female Bodybuilding

1.5 kg weight gain with NO difference in physique.. could it be muscle? (pics)

Hi, I'm new to bodybuiling.com, striding in looking for some feedback/advice.

I've been training 4-5 days per week, lifting only (usually 4 sets of 10-18 reps) no cardio.
The dates in the photos are 3 months apart, but it's only been about a month since I shifted my focus on gaining muscle and increased my target calories.

It seems like I've made ZERO progress, nothing leaner or fuller, exactly the same.
I do lift slightly heavier than 3 months ago, but still nowhere near what I used to lift.. trying to be careful after disc herniation from a fall.

I'm wondering if I need to change something or persevere.
Could the 1.5 kg increase in weight be muscle, just not yet enough to be visible on a photo?
or would it be just stuffing in my gut and I indeed didn't change at all? :(

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by DailyBeans via Bodybuilding.com Forums - Female Bodybuilding

Your Body Measurements?

I know there are a lot of hardcore weightlifting girls here, and I'd be really curious what your body measurements are? I can look up sizes for the average female, but I'd love to see sizes geared towards female weighlifters?

(Didn't find any posts recently asking, so hopefully it's not a question asked already...if so, please humor me😊)

Bicep:
Forearm:
Chest:
Bust:
Waist:
Hips:
Thigh:
Calf:

by sledgurl via Bodybuilding.com Forums - Female Bodybuilding

Snack Ideas (Not Hungry Because of Medication)

I'm on meds that make being hungry non existent. I force myself to eat during the day, but with my workout routine and what my goals are... well lets just say, things aren't in my favor.

I do have nice muscular definition, however I am slowly losing weight. My workout is 3 days a week - Monday, Wednesday, and Friday. I do about an hour of weights, and resistance training, followed by 3 days of cardio. Monday's and Friday's cardio are HIIT. With that I need way more calories then I'm taking in, in order to continue muscle growth.

If you please give me food/snack ideas that could be helpful for me, I'd be super stoked! 😊

by sledgurl via Bodybuilding.com Forums - Female Bodybuilding

why I look so Fat even though I Train hard?

Im 26. I do bodybuilding from one year and a half. minimum cardio. I lift big weights. 6 days a week.
currently Im about 32% body fat which is so bad for a 160cm. My weight is 64 kg. I gained more than 10 kg in less than 2 years.
I love workout. My body changed in a significant way when it comes to muscles. My biceps muscles as well as my back. People say I look like a wrestler.
BUT why I look so fat? my belly is HUGE. So are my thights. My body looks ugly although in details it is shaped specially my booty and legs and shoulders.

by honeyyas via Bodybuilding.com Forums - Female Bodybuilding

Steroids and females

Hello.

This may sound like a weird question to put on here.

by KPnutnut via Bodybuilding.com Forums - Female Bodybuilding

Where can I buy women's Poncho in Sweden?

Hello,

In Sweden, There are Many Website & Application to buy Women’s outwear Poncho Online. But if you want to Good Quality natural fibers women's outwear Poncho online. Then you should Visit wearandsmile Online.

The wearandsmile provides all type of fibers dresses as Like tops, skirts, blouse, Poncho, outwears, & Other at Very Cheap price. Explore your Fashion dresses Collection with New & trendy Fashion Designs.

That's my wife says and your life partner and girlfriends which women's website like please share here.

by MariBerggren via Bodybuilding.com Forums - Female Bodybuilding

How long would it take to add a few cm to my glutes?

I have been in the gym for about 2-3 months now. I actually gained 2-3kg, but my proportions didn't change much. For the lower body I did mostly hip thrusts,cable glute kickbacks, lateral cable kickbacks, I used the outer thigh machine to target my glutes and I switched between, deadlifts, sumo deadlifts, Smith machine, leg press, usually doing 1-2 of those. So, usually I did 4-6 exercises that target glutes, 3-4 sets, 8-12 reps, twice a week. Since I don't live close to the gym I do my upper body in the same day I do my lower body. I also increased my weights. My diet isn't perfect, I eat junk food. I eat fruits and vegetables and try to get enough protein, but I find it difficult to get enough calories without adding junk food. Also, the internet is confusing when it comes to the neccesary amont of protein I should eat. Some say that 1.4-1.8g per kg of body weight is enough, I also find it difficult to get more than that with just diet.

My proportions stayed about the same though. I think my thighs and waist grew an extra cm, so actually the lowest improvement is on my glutes. For reference I used to have 61-62 cm waist, 93 cm hips and 53 cm thighs when I started. Now I have 64.5 cm waist, 94.5 cm hips and 55 cm thighs. It seems that I grew more on the parts I trained less.

by ema2396 via Bodybuilding.com Forums - Female Bodybuilding

Figure Contest-Attainable Goal?

Hi everyone! I am a long time lurker, not really much of a poster on these threads. I am 9 months post-partum, and have made the decision to compete in a figure competition. I train much better when I have a contest already picked, and there is a Natural Figure Comp in my state on Nov 10th. I just want to make sure it’s an attainable goal so I don’t go on stage looking a hot mess. Do you all think it is possible??

Current stats:
BF: 29% Goal BF: 15ish %
Height: 5’10
LMM: 130 lbs

I am a life long athlete and have been a 5 days a week CrossFitter for the past 5 years (minus about 6 months at the end of my pregnancy and PP). The muscles are there and used to being worked, just need to take off BF! Thanks for any input!

by tmc99709 via Bodybuilding.com Forums - Female Bodybuilding

I'm gaining weight--and I don't think it's in a good way! Help!

Hi! This is my first post here because I don't know where to turn for some real thoughts. Let me give you a little background on me: I'm a 42 year old female who has been a regular exerciser for about 17 years. For many years I was a runner (marathons) and that was my primary form of exercise. In the last 5 years or so I did start to incorporate a couple of days of strength training into the routine--mostly light weights, lots of reps. This year I wanted to start something new and really focus on building strength and muscle. So, I am now doing 4 days of resistance training per week (heavy weights, lower reps) and 2 cardio sessions, for 6 workouts per week. I am 5'7". At might lightest (as an adult) I weighed 135, but was hovering around 140 for most of my life. I was at 139 when I started this new training plan 4 weeks ago. I intentionally have not been on the scale, but got on this morning and am at 145.6. WHAT??? Now, my clothes aren't fitting differently, that I have noticed, but I almost passed out. The internet wants to tell me that this is muscle. Not in 4 weeks it's not. So what is going on here?

Oh, and let me briefly talk diet: For many years I ate paleo. When I hit 135 it was when it was all paleo, all the time, no cheats at all. Once I loosened up a bit, allowed for some pizza on a Saturday night, I couldn't maintain that weight. But my diet has not really changed since I started lifting. I'll give you an example by listing what I ate yesterday--but I eat pretty clean 85% of the time. So yesterday: Home-made breakfast smoothie (strawberries and blueberries, 1/4 avocado, 3 walnuts, protein powder, tbsp almond butter, almond milk), 21 raw almond (snack), home-made cauliflower soup for lunch with two hard boiled eggs, dinner was a chicken breast with steamed broccoli and cauliflower. I drink about 60-90 ounces of water a day.

So--that's where I am. Incredibly discouraged and not knowing what to do! I can't really cut any additional calories and train at the level I want to, but obviously, something is not right here. :(

by Ekozitza via Bodybuilding.com Forums - Female Bodybuilding

Training break, fat loss plateau, etc.

Hello everyone!

I’m a long time reader/lurker and I really appreciate the wealth of information I’ve learned from the BBF.

I’m looking for some advice for those who may have experienced something similar in the past — it’s a long story (aren’t they all?) but essentially I’ve been an athlete my whole life. I was a professional athlete for a few years after racing at the collegiate level. Two years ago I quit as a means to recalibrate my hormones (I hadn’t had my period in six years, I had gained 15lbs despite training and keeping my calories low…thanks coritsol). I never stopped exercising, though. Just took it on in different forms.

Over the last year, I’ve focused a lot more on strength training, CrossFit, etc. I’m absolutely loving it but the fact is: I am tired.

I’ve pretty much only taken 1-2 rest days/week for the last 8 years. Of course there were circumstances that kept me away longer, but never more than one week in almost ten years.

I am no stranger to overtraining, but I am newer to strength/crossfit/etc. I have lacked motivation, I’ve been perpetually tired, sore, and starving.

I’m focused on body recomp (not so concerned with scale weight, but definitely looking to drop some body fat %) and I haven’t seen that move at all despite religiously counting macros and training 5-6 days a week.

This leads me to believe I could benefit from a break, both diet (eat at maintenance or slightly above…shooting for 2100 calories as a 5’4, 128lb female, any feedback here much appreciated) and exercise (just going for walks, that’s it).

I’d love to hear other’s experience. I don’t want to say I’m looking for “permission” or “affirmation” but ya’ll know how hard this can be. I want to keep getting stronger and break through this fat loss plateau and I’ve seem to have exhausted my options. I don’t want it to be due to laziness or lack of motivation, but I’ve been digging pretty deep to figure out what that looks like.

Again, I figure the more info I give the better the feedback will be so my apologies for a long post but I *really* appreciate some insight/anecdotal experience.

Thank you all!
Margaret

by margaret1992 via Bodybuilding.com Forums - Female Bodybuilding

Best push exercises for Versa Gripps

Hi, I recently just bought a pair of versa gripps. I was wondering if anyone uses them for their push exercises and have noticed a difference?

by mackenzieeanne8 via Bodybuilding.com Forums - Female Bodybuilding

Achieving a Specific Look- Not Weight

I had a Bod Pod test today and it came back 14.5% FAT. I'm 6 ft tall, and weigh 143 lbs. I am an athletic build that puts on mass easily- very responsive to weight lifting. I guess my question at this point- having spent years trying to achieve a specific weight- is I'm now trying to achieve a specific look. I like being leaner and less 'bulky' per se- though I know that term is not great. What type of regimen would work for a woman like me- and there have to be many others! I suspect they are doing pilates and yoga:( High reps/low weight? high weight/Low reps? There is an underserved group of women who want to lift, but don't want giant quads. That in mind, I think all women crushing it in the gym look HOT. It's just a personal preference. Thoughts?

by faganke via Bodybuilding.com Forums - Female Bodybuilding

Not gaining weight + mass gainers

Hello hello
So, I've struggled in the past with anorexia. I am now at a good place mentally and am trying to focus on eating correctly and gaining. I'm a vegetarian, 5ft 3 108lbs and currently taking in 2,000 a day. I still feel pretty hungry but eating more has become a chore.

Would you rec. weight gainers? I am working out 5 days a week focusing on weight training and only do about 10mins of cardio every other day. I am on my feet all day for my job as well. I'm just having a lot of trouble gaining weight and always feel hungry even after eating so much. Any advice? sorry if this is all over the place. I'm a bit all over the place right now myself haha.

by NHeart via Bodybuilding.com Forums - Female Bodybuilding

Beginner looking for a good workout plan??

Hello everyone,,
I recently saw some pictures of Natasha Aughey on my twitter feed and now: I have a goal of what I want to look like eventually. I have not been working out as of late, because I am in college. For one, I don't have a ton of time and the gym on campus is not always open at reasonable times. I also don't really like working out in front of people, and I get embarrassed easily for no reason, so that has definitely stopped me from going. I feel like I'm being judged by the student athletes- who are mostly guys- and that's not really something I like, so if anyone has tips for getting over that I'd really appreciate it.

I'm looking to gain muscle- I really don't care about weight loss. I'm 18 and I weight 150-something, or around that (I don't have a scale on campus, but that's what I was around this time last month). As far as dieting, I have to eat the food on campus- though it's generally very healthy.

Realistically, I can work out 4-5 days throughout the week, considering my class schedule. I'd really like to gain muscle in my arms, legs, and abs- but I know I have to work out my entire body I'm just mostly interested in gaining muscle in those specific areas. I know I'm not going to look how I want immediately, but I need to start somewhere- right? Literally any advice/guidance would be helpful thank you so much.

by Shaktibhau via Bodybuilding.com Forums - Female Bodybuilding

Am I doing something wrong?

I'm looking for some advice please. I have been following the modified PHUL from the forum here consistently for over a year now. I have only ever missed a few workouts when I was sick or on vacation. I have definitely made some progress but I don't feel like I am where I should be for the amount of effort that I put in. I am trying to gain muscle and weight. I struggle with some health issues that set me back at times and also make it a little difficult to gain weight. I'll start getting stronger and had my squats up to 115 lbs at one point (that is a lot for me) but I'm back to struggling with 95lbs now. Idk if its bc I don't deload or I'm not eating enough? I'm 5'3 102lbs. I have put on 5 lbs since I started. How do I know if I'm on the right track or if I could be progressing more?

by Kcampbell87 via Bodybuilding.com Forums - Female Bodybuilding

Help me plan please!

Hey guys,

So I'm 19 years old and a female. For stats, I weigh about 135 and am 5'2". I was hoping to get some advice on my general beginning workout program and nutrition a little bit as well. For context, I've worked with personal trainer to start on my form and outline a plan for me, but that was a while ago and I haven't really found that that plan has helped me reach my goals.

Soo...
Goals:
I'm trying to do a lot of body recomposition. While I am not overweight, I do carry a lot of fat around my abdomen, face, and arms especially. However, I've observed through sports that I tend to gain muscle strength and mass relatively easily. So, my goal right now is to lose the extra fat stores on my body and also gain muscle. My primary motive in gaining muscle is for aesthetic and core strength, as I want a more balanced and toned body (I'm very quad dominant, so trying to build up hamstring strength).
Short Term: Lose fat, gain and maintain muscle, I hope to accomplish this over the spring and summer.
Long Term: I plan on bulking and really getting into lifting and gaining muscle mass this fall and winter.

Current Workout Plan:

General:
Day 1: Legs, Abs
Day 2: LISS Recovery, Chest, Abs
Day 3: Rest Day
Day 4: Legs, Abs
Day 5: LISS Recovery, Chest, Abs
Day 6: Rest Day (maybe run if not sore)
Day 7: Abs, LISS Recovery


Right now, I'm kind of designing split routines as I go along. I'm choosing the exercises and weights based upon research and what feels right for me. A bit is social media based, but also reading a lot of articles on the right content. I also like to do supersets to keep up the intensity and help me mentally concentrate on form and progress. I'm really focusing on abs because I wanted to tighten my core and as I lose more weight I want a toned stomach. For the last couple weeks and probably for the upcoming days, this is what my current week looks like with the :

7 Day Schedule:
Day 1: Legs/Glutes and Abs (this was light as I was tired from a hilly run)
-Legs: Lateral Leg Raises(25lb Plate)/Anterior Leaning Lunges w DB 4X
-Abs: Situp/Plank 4x
-3 Mile Run (I like to run, and try to incorporate into my week a couple times)

Day 2: Leg Recovery, Chest, Abs
-Chest: Incline DB Flys (10lb), Incline DB Presses (15lb), Bench Pushups, Dumbbell Pullovers (10-15lb) 3X
-Abs: Leg Lifts/Reverse Crunches 4x
-Recovery: 30 Minutes Walking on Incline

Day 3: Rest Day

Day 4: Legs, Abs
-Lower: DB Squats (45lb)/DB Single Leg or Regular Deadlift (50lb) 4x, Lateral Leg Raises (25lb)/Anterior Leaning Lunges w DB 4x, Weighted Calf Raises 4x
-Abs: Situp/Plank 4x, Bicycle/Vertical Crunch 3x, Heel Touches/Russian Twists 3x, Leg Lifts/Reverse Crunches 4x
-Stretch: 25 Minute Incline Walk

I haven't planned out the rest of the days yet, but will see what looks and feels good or appropriate. As of right now, I'd like advice on how I'm balancing my different body groups throughout the week, and how the exercises in my workouts look. Are there any red flags of things that I'm doing that are perhaps a waste of time or not oriented towards my goals?

Thank you!

by lastonefastone via Bodybuilding.com Forums - Female Bodybuilding

Overeating please help?

Hi,
A bit of background, I've been "working out" for 4-5 months, mostly doing pilates and lifting sometimes, recently I've started going to the gym regularly and really training my legs/arms, and I've started to overeat like crazy, I don't know why, I feel out of control. Today, I ate 1,700 calories as my maintenance, and I was still physically hungry, as in my stomach was rumbling and I felt like a vacuum. I've been feeling like that since I woke up this morning. So I got up tonight, and I ate 700 more calories. I'm really upset at myself for it. The thing is though, things like that have been happening all the time since I started working out more and I feel so powerless against it. I should NOT be eating this much. I wasn't even craving anything I was just so hungry. I've struggled with eating disorders in the past and I know I cannot trust my body to know what it needs.
I'm really scared I'm going to get fat, and I don't know if it's normal to be overeating like this, I don't think it is and I'm just scared, any ideas on how to make it stop?

My Diet: I make it a point to eat fruits, vegetables, and protein with every meal. I do not drink juice or soda, only water. I do not eat a lot of junk food at all, mostly because I want to avoid exactly what is happening to me right now (overeating.)

Edit: I am not 49, idk why the thing says that. I'm 18, 5'0 and 102 pounds (or at least I was 2 weeks ago, god knows i'm probably more than that now)

by sydneybaby via Bodybuilding.com Forums - Female Bodybuilding

Strength Benchmarks?

Curious on your thoughts regarding strength goals for woman.
I have done alot of reading online and finding all sorts of differant answers.

I started questioning my lack of strength/muscle size progress which led to me wondering.

My current max lifts (tested about 4 -5 months ago)
DL 195#
Bench 110 #
Squat 175 #

148 LB BW lifting approx 2 years

I am running a structured lifting program which emphasizes the big 3 with periodization and progression.

Added a few pics on here for reference regarding muscle growth/size.

Thanks All

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by gcarey3678 via Bodybuilding.com Forums - Female Bodybuilding

large fat on my pussy

what should i do to lose fat on my pussy

by hbonowcancel via Bodybuilding.com Forums - Female Bodybuilding

Hipthrust mistake

I was hipthrusting infront of a mirror today and i notice something really weird. When i thrust up one side comes up higher than the other- also the leg seems to be higher. Of course both my feet are in the same position on both sides so it is not that. But i have no idea what this could be?

by Sara444 via Bodybuilding.com Forums - Female Bodybuilding

Cut or Bulk...struggling with the last bit of fat!

Hi Everyone,

I'm new to bodybuilding.com and I hope someone can help me with this. I have been on this weight loss journey on and off for almost two years. I am 5'2, was 138lbs to begin and now I am 117lbs. My measurement is 34-27-36. I have been doing a lot of weight training exercise 4-5 times a week, and sometimes I add about 15-20 minutes cardio at the end of each weight training workout about 2-3 times of the week. My calorie intake has been around 1400-1600 eating a very clean diet (approximately carbs: 140g/protein 130g/fat 45g) per day and I am losing weight at a slow but steady rate with this diet. I feel like I'm pretty toned overall, but I still have fat hanging around my buttock and belly and want to lose that to achieve the picture I'm attaching. I also want to have more muscle definition on my upper body. I hardly do any isolation exercise. Most of my workouts are compound movements. I am wondering according to my current physique, if I want to achieve a look with more muscle definition, do I need to lose more fat or gain more muscle? I am only 5'2, and I don't want to be bulky at all...

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by meowmeowmix via Bodybuilding.com Forums - Female Bodybuilding

test boosters for women

are there any good test boosters out there that are safe for women ?

by soul2267 via Bodybuilding.com Forums - Female Bodybuilding

Calorie deficit, but no weight loss?

Hi all! Asking for some help on behalf of my girlfriend.

She is trying to lose some fat but isn't seeing any results, im not too sure myself as to why so thought ill ask here for advice! Her TDEE is approx 2000, she is eating 1500 calories a day (protein 150g, carb 90g, fat 60g). Training about 4-5 times a week (Upper/lower split and hiit cardio). She is really healthy, doesn't drink alcohol or smoke, drinks plenty of water etc. She has been doing this for months but has seen no weight loss at all, we have been measuring her every couple of weeks too and seen no changes, apart from today it seems she has gained a little around the stomach, which i think is just some bloating, doesnt make any sense for her to gain size while in such a deficit and training so hard. In the past she tried 1300 calories a day but saw no change. Her macros are accurate, scanning everything on myfitnesspal and weighing her food out. She is wanting to cut carbs out completely. Any suggestions on what to try next? Thanks all

by MrJessiePinkman via Bodybuilding.com Forums - Female Bodybuilding

Any ladies who have experience with powerlifting?

Hi ladies.

As I’m about to turn 30 this year I have a few new goals as people sometimes do. I’ve been toying with the idea on and off for a few months of entering a PL competition (I know a lady who I work with has just entered her first one and now has gotten the serious bug)

Anyway, I know that you don’t have to have any certain high numbers to enter but nevertheless, I’d like to try and get my strength up first and look at entering one before the big 3-0 in November at least!

I’ve done lots of reading on the topic but it would be great to hear from some females who have actually done competitions or have just trained in PL in general.

Any advice on if this below program is a good starting point and any other tips would be much appreciated. I found it here: https://rippedbody.com/novice-powerlifting-program/
I’m not new to lifting but have been out of strength training for a good few months (excluding body weight exercise) so I just want to start of with a novice program for at least 3 months.

Mon (hypertrophy)
- Back squat 3x8 (70% 1RM)
- Bench press 3x8 (70% 1RM)
- Lat pull down 1x10

Wed (power)
- Bench press 3x3 (80% 1RM)
- Conventional deadlift 3x3 (85% 1RM)
- Standing/seated dumbbell press 4x10

Fri (strength)
- Back squat 3x4 (85% 1RM)
- Bench press 3x4 (85% 1RM)
- DB rows 4x10
- Bulgarian split squats or lunges 3x8

My PR’s for the three major lifts (this was about a year ago though, working my way back up to them): Deadlift -200lb Squat 130lbs Bench 70/80lbs

Right now I weigh around 127lbs, maintaining I think (haven’t weighed in a while) but I’m not opposed to slow bulking at all if needed. Eating around 1700-800kcal on rest/easy cardio days, 1900-2100 on lifting days. High protein/high fat/moderate carb (I find it easier to get more calories from fat than carbs) Also 5’5.

Anything I should be doing different in terms of workout and/or nutrition?

Also, anybody find cardio a necessity or a hindrance? I’ll soon to be cycling to and from work at least 3 days a week (about 4 mile/25 min per day) and then was thinking maybe of adding 20 min HIIT on an off day. Or would sled pulls/pushes/strength circuits in the gym on an off day be more complimentary? Or nothing at all?

Loaded post there I know but any advice/shared experiences would be welcomed!

by Spartess via Bodybuilding.com Forums - Female Bodybuilding

Train on weekends?

Hi, I'm a 22 yo female beginner who wants to start to work out for a esthetic purposes (mainly my butt XD and overral health). Unfortunately I can just train on weekends (Friday, Saturday and Sunday). I was already taught proper execution on exercises. I was told to run the following routine (give me your opinions)

Friday:
3x5 bench press
3x5 bent over row
5x5 squat
5x5 hex bar dl

Sunday
3x5 military press
3x5 chinups
10x10 hip thrusts
3x10 rdls
3x10 sitting back box squat

by Mattfers via Bodybuilding.com Forums - Female Bodybuilding

5 weeks out and cheated :/ Feel like sh*t

Hi,

I'm 5 weeks out from my first competition and I was doing flawless (or almost) until today. BAM comes my period!! I guess it's a good thing I still have it but I have to say I wish I did not... Anyways, period = major cravings. Last month it wasn't so bad but yesterday and today was different. I could taste different foods in my mouth as the hours went by (random stuff I never even want or eat). I dealt with it yesterday but today I gave in and had some granola stuff while feeding the kids, reasonable amount I guess (maybe 250 calories max). And 2 pieces of dark chocolate (not on my plan). I decided to skip my PM snack (chicken and olive oil), thinking it would 'compensate' calorie-wise. Wise or not? I may not meet my macros but my calorie goal, I would think yes.

I've been doing super low carb, for about 10 weeks, I guess it was bound to happen :(

I feel kind of defeated and worthless?! I know I just need to suck it up and not cheat. But... Did I mess up? My trainer and posing coach both say I'm right on point... I've been comparing myself to other competitors (damn social media, I need a break) and sometimes doubt myself, it's such a mind****. Other days I feel amazing and believe I could actually place.

Also, are those major cravings normal? I've had cravings since day one but those ones were very different. It's interesting actually... but f*cking hard to deal with.

Have to point out that even though I'm low carbs, I'm still eating 1700-1800 calories daily which is a lot for a woman my size. I'm not doing tons of cardio either, 30 minutes a day on top of my lifting 4x/week.

I guess I'm just looking for tips, reassurance and maybe some hard truth from other competitors! I'm seeing my trainer tomorrow so we'll have a talk of course.

Thanks!!

by maeva27 via Bodybuilding.com Forums - Female Bodybuilding

I want to gain weight?

I've always wanted to lose weight, not gain, but for some reason I turned 180 degrees after moving in with my mother. She always tells me to eat more, saying I'm too skinny, and I've always thought that she was out of her mind for saying something like that. Cause I'm not skinny (I'm 49kg now after weight gain). But now after gaining a few kg and cm, I feel so much better, like.. for the first time in my life I feel kinda sexy and feminine? I've always thought that since I'm not that tall (I'm 156cm, or 5ft1), I would have to be small and skinny with the thighgap and everything to be feminine, but now I feel like more weight looks better on me.
I still want to stay at a healthy bmi, and I want to train a lot so I can make sure that I don't get a lot of fat around my waist (cause that's not healthy either), but rather gaining muscle in my lower body (I really want to gain some strength as well). My body seems to store the fat mainly in my lower body regardless though, but I don't want my fat% to get too high. I'm not sure how far I want to go yet, but I'm thinking that I could start with 3-5kg and see how I feel.

The problem is that I'm scared. I've never wanted this before, and I'm scared I'll regret it if I gain more. I'm also scared of what people around me would think. I know my boyfriend likes the way I am now, and he says that he wouldn't want my body to change, but he thinks I want to lose weight. I'm not too worried though, just don't want him to feel like I've degraded myself.
I'm also scared of losing controll.. What if I can't stop myself from gaining? Or what if I wouldn't want to stop myself, what if I suddenly felt like I never could get big enough?
I just don't know if it's a good idea, but I just want it so badly. I want wider hips, I want to be stronger, and I really wouldn't mind a bit more fat all over tbh.
Is it worth it? Or should I just let my body stay the same?

by zumzumi via Bodybuilding.com Forums - Female Bodybuilding

Unable to drop fat

Hi Guys,

I know, I know, just another thread about that fat loss but I am really beat why my body isn't responding to the changes implemented in my plans so I would appreciate some expert advice. I seem to be unable to drop any more fat. I started my cut about 6 weeks ago at 65 kg. At the time I was eating around 2500 - 2700 calories doing no cardio and lifting quite heavy 6 days a week.

My cals got reduced over the last few weeks and I am now sitting at 1560 for two days and 1740 for one then repeat no change on rest day. I am doing 6 days of lifting, still going as heavy as I can and 35 minutes of light cardio 5-6 days. Food is squeaky clean, meaning no processed foods, sweets, alcohol or cheats and the macros are as follows:

Plan A 1,737cals:
Carbs 157g
Protein 145g for
Fat 58g

Plan B 1,581 cals:
Carbs 135 g
Protein 147g for
Fat 50g

I have a small pre-workout meal of protein, a small post workout of carbs and protein then spread the rest of my food out to late afternoon and evening as I am having a hard time getting decent sleep when going to bed hungry.

I feel pretty hungry in the afternoons which would be fine, except that instead of going down, my weight has actually gone up!! So far I went down to 63.5 kg but in the last few days it actually crept back up to 64.1 kg!!
I am totally baffled. I KNOW I am not over eating. I prep all my food and don't cheat. Check-ins with my coach are starting to get embarrassing as I don't know what to tell him apart from that there is no progress! Last season I ended up on 1050 cals a day with a weight session and cardio twice a day and stopped losing in the end. I really don't want a repeat of that as it was hellish. I have 10 kg to go to achieve last years stage weight by June and at this rate it's not going to happen! I have attached some pics from the start of my cut and yesterdays check-in pics. Any advice hugely appreciated.

TIA

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by Nadjal via Bodybuilding.com Forums - Female Bodybuilding