21% bf, should I bulk or cut now?

Hey gals!

I'm a long time lurker, first time poster. I'm trying to figure out exactly whers to go in my journey now. I've struggled with anorexia for a large part of my life, and for the last 6-9 months I've been recovered (recovering) and working out hard and eating at a large surplus compared to what I had been. I really just want that beautiful bubble butt and a nice defined tummy along with everything else just looking shapely and fab. It's only been in the last 2-3 months that I've been hitting the gym 5-6 times per week. With a split of Glutes/Back + Arms/Glutes/Arms + Chest/Glutes/Cardio + Abs. I finally got my hands on a measuring tape and have determined I'm at 20/21% bf. My goal is for over all lean muscle mass, continue to grow my glutes and am not sure if I should be eating at a defecit or a surplus. Or rather, at 21% should I be bulking or cutting? I feel like maybe I could still have some fat to shed. I currently eat around 1,800 a day (though I try not to count too much as this is a bit of a rabbit hole for me). Please help me! I feel rather clueless at this point. The only thing I tend to keep my eye on is protein to make sure I'm getting enough. I've tried to upload some pictures but my post count is 0 haha 😅

by bekwins via Bodybuilding.com Forums - Female Bodybuilding

Training Goals- 1 month out from a forced 2 month break ( vacay + surgery)

Hey guys!

So in 1 month I go on a 2 week vacation to Europe where I will be staying active plus lifting when I can, but prob won't be following a super structured program. Then 3 days after that I get home from that I'm having surgery to remove my breast implants. I'm planning on not really being able to lift much for up to 6 weeks after that.

Im in a place where I would like to lose 6-10 pounds overall. I'm feeling torn on if I should do a 4 week mini cut before I leave for vacation to drop a few pounds- which maybe would help stave off getting to an even more uncomfy place from travel+ being sedentary during recovery. Or if I should maintain/eat in a sliiiight surplus to have my metabolism nice and healthy and make as many muscle mass gains as possible before the period of inactivity.

Any input would be appreciated. Im at a place where I'm spinning in circles with what to focus on in the last month and I really want to get everything I can out of this time!

Thanks!

by texas0628 via Bodybuilding.com Forums - Female Bodybuilding

Getting back to it after having kids.

So 5 years ago I was in the best shape of my life but having children and a couple of pop up medical issues has left me at the heaviest of my life. I was 155 when we got married and now I'm tipping the scale at 220. Somehow my body composition has gone from 45% fat to 37.8% after starting to be a bit more active in general.

My question is this, as a mother of 2 toddlers and a wife with a full time job that works overtime frequently; how can I make a meal plan that suits my needs and theirs that won't take forever or break the bank? I'm limited to about $500 a month so that $250 every two weeks.

Any ideas or experience that might help?

by flab2fab93 via Bodybuilding.com Forums - Female Bodybuilding

cardio! loosing fat

Hi All

i am a 26 year old female, i had been training for about 2 years but to be honest never really took it seriously until about 6 months ago, i have been eating a calorie surplus and lifting heavy, i have noticed changes but have also put on a fair bit of tub especially on my stomach

i go on holiday in around 6 weeks and really want to loose some fat (i know you cant gain muscle and loose fat!) but i have started just doing 20 mins on interval training on the treadmill before i train (5 times a week) im still eating the same though, do you think this is okay? am i doing enough? too much? should i also reduce what im eating? or play around with my protien, fats and carbs?

sorry if i sound a little naive to it all but any help would be appreciated

thank you! x

sorry just to add i am eating 2100 cals a day - 185g protien, 185g carbs and 70g fats

by hol1234 via Bodybuilding.com Forums - Female Bodybuilding

super wings send fruit cutting toys how to cutting Kiwifruit easy and fruit toys

Hi, everyone, thank you for watching our video of the fruit cutlery toy. Today our super wings sent a lot of fruit, let them hurry to cut them.

by mlifun via Bodybuilding.com Forums - Female Bodybuilding

Extremely low heart rate.. dropping instead of increasing?

Hi guys,

Just a quick question...has anyone had any experience with an extremely low heart rate ? As in today while working out (post 60 mins on the elliptical and 40 mins legs) while doing the hamstring curl machine I looked down at my hr tracker to notice my heart rate was 38 and dropping to 36 and rising to 42 bpm while performing hamstring curls. This happened on the leg press and while doing bb squats and while driving home from the gym it was at 36 bpm.
This has happened a few times while working out to me.ive had an ecg done and a halter monitor and my great tracker is 100% accurate and in line with the ecg monitor so can't say my watch is wrong. All results came back ok
Just wondering has anyone else had experience with this or is it something to worry about?

Thanks,
Haeloo

by haeloo via Bodybuilding.com Forums - Female Bodybuilding

getting back into weightlifting - stuck in a rut!

Hi all,

I used to be really into weightlifting and I had really good momentum. I was building up my strength and endurance and seeing improvements.

But, since October 2018, I fell off and I don't know how to get back on again. I've lost a lot of endurance, strength, and I've gained about 30 pounds. I feel really gross physically/mentally, and really discouraged and disappointed in myself.

Does anyone have advice about how to get back into weight lifting? How to get motivated? How to get back into a routine? I feel so stuck in a rut. Any advice would be so appreciated.

Thanks :)

by coffeequeenie via Bodybuilding.com Forums - Female Bodybuilding

Refeed Q’s

Hey all!
I’m 5.5 weeks out of my first NPC bikini show of the season and my coach just implemented weekly refeeds. Yesterday was my first one and this morning I’m up 3 pounds...normal?
When should I expect this to drop if so?
Thank you!!

by Acavett via Bodybuilding.com Forums - Female Bodybuilding

Help

Hi all, I am very new to this. Over the years I gained a lot of weight and then more after having my daughter but I also lost all my muscle. I used to have toned thighs and bum and boobs. Now I’ve worked hard and lost weight over the past few years but the stubborn fat in the last two months. I’ve startrd lifting and going to power pump classes and body conditioning. I’m definitely getting stronger but I want to lose the fat on my thighs and bum and gain muscle for a round lifted bum. I’m worried to lose too much weight and lose more bum and boobs and also my face really ages but I cannot see any muscle growing on bum. What should I do regarding working out and diet. I’m 5ft 3.5 and weigh 130lb. ThNk you

by DAOT13 via Bodybuilding.com Forums - Female Bodybuilding

Muscle gain

Hey people ,have need help i want little muscle gain for me .Butt,leg ,shoulder and back but im not sure what i should do.

Full body,body split ,push pull or upper lowe body.
Also im reading a lot so its better we do workout only like deadlift,squat ,miltary presses,push press and etc:) But the same time the most good looking people which i know make a lot isolation workouts for muscle group on machines.But yeah i have one friend she do only weights workouts and she looking very good. Here is my idea but ,really need help


A Lower body
Squat 7x8
Front squat 5x6
sumo deadlift BB 5x7
romanian DB deadlifr 4x6
split squat 3x8 with kettleballe
lunges
glute kick back on machine 4x20

or just
Squat
deadlift
split squat
lunges


A-Upper body
2 minutes sqaut with 20 kg and abs 3x10 with plate
Miltary press 5x6 or push press or dumbell press
Barbel or dumbell or kettleballe row 5x8
DB or BB bench press 5x5



3 day is for glute day
1 3 sets 20 repeats of
sumo squat with kettleballe 30 kg
glute Hyper-extension with 10 kg plate
glute kick back on cable on 4 floors side

2 3 sets of
abductor 30
adductor 30
glute kikckback with weights 20

4 day Upper body


5 Lower
Squat
Sumo deadluift or romanian
uniteral leg press
sumo squat
glute kickback on machine


I want to know thats better or workout like that
Squat
deadlift
1 kind of leg press 2 legs
2 kind of leg press uniteral
3
4
5
6
any other leg machines

for upper something like
Barbell row
cable row,mchenes row
Press for shoulder
3-4 workout for shoulders on cable

by sugarbaby92 via Bodybuilding.com Forums - Female Bodybuilding

Teen fat loss

Hello, I'm a 16 year old girl. I have extra fat on my buttocks and stomach. My BMI is 19.5 which is completely normal, but my body fat percentage is 24.1%. My parents were really skinny at my age, so was I until I became a teen and started to eat junk food, my lifestyle was and still is sedentary, but this hadn't have an effect on my figure till my teens. I've been eating healthy since last summer, but it didn't have any effect on my fat, I started to eat junk since last two months, still no effect on my body. So I guess not diet, but exercising is the one to be blamed for my problem. I was walking for 2 hours everyday, but still without a result. I then found out it doesn't burn much calories. I want to have a body like that in this image, I don't want to have bulky shoulders or six pack.
Which exercise should I choose? Is swimming a good option for quick results? Like 1 month.

by randomstrangere via Bodybuilding.com Forums - Female Bodybuilding

Need Beginner Routine for my GF

Hi all, my girlfriend and I just started going to the gym. I used to lift for over 5 years then took a few years off, so now I'm starting back with a beginner routine (Rippetoe's Starting Strength).

Now, I need to find a good routine for my girlfriend. She isn't a fan of Rippetoe's because it doesn't focus on her glutes as much as she'd like, and she doesn't really want to put on mass all over. Her primary goal is to get a bigger butt and secondary goal is to get increase strength (full-body). So, my question is: What routine would you recommend for a beginner female, aged 22?

A bit more info: We workout 3 days a week (MWF). We go to LA Fitness, so don't have access to Olympic weights. She prefers smith-machine squats over barbell, because she can barely squat the bar. She's petite, like 5'1" and about 95 lbs.

Any input is appreciated. Thank you for your time.

by Anony6321 via Bodybuilding.com Forums - Female Bodybuilding

Stop increasing weight to maintain size?

Hi. I've been lifting for past 6ish months on a full-body program. I have pretty much maintained my weight but have made significant increases in strength. Right now, though, I feel like my upper body is a little bit out of proportion to my lower half. If I want to start a lean bulk but focus on growing my lower half, would it work to just stop increasing weight for all of my upper body lifts and just my lower body ones?

by ansing via Bodybuilding.com Forums - Female Bodybuilding

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by SJFGJSKJ via Bodybuilding.com Forums - Female Bodybuilding

Ever changing lifts?

A little while ago I was training with a bikini coach. I’ve since stopped working with this person (won’t get into the why) but still want to lift. My question is this. Did split workouts 4 days a week. The exercises I did for each specific day would alternate every week. For example: on a back/chest day one week I would do WG lat pulldowns, Sumo Deadlifts, DB Bench press, cable face pulls and cable straight arm pulldowns. The next week I may have one of the same lifts, but that’s it. New ones from week to week really. Is this common?

by Jen315 via Bodybuilding.com Forums - Female Bodybuilding

How to lose belly fat when I'm already at a low weight?

It's not low enough, I want to go down to at least 95 lbs. I'm 108 lbs right now and I'm very short (4'10). I'm 22 years old if that helps.



The rest of my body is ok weight wise right now but I still have a lot of belly fat. How do I get rid of it? And will just going down to 95 lbs get rid of the belly or should I be doing something else also? Thank you in advance

by RainRoses via Bodybuilding.com Forums - Female Bodybuilding

Boob job down time

Ok ladies I think I’m ready to do it. Who do you guys recommend and what was the down time for it ?? How long out of the gym ??

by misslizzlopes via Bodybuilding.com Forums - Female Bodybuilding

Post-show weight gain... how much and how fast?

This isn't another OMG I gained sooooo much weight thread... ;)

I competed for the first time Saturday the 6th, got 4th place in a solid lineup according to the judges. I was at 108 pounds the day of the show (water depleted - posted pics on my profile). I know this isn't an healthy weight for me and I'm expecting to gain a bit of weight, just wondering what I can expect in the next few weeks? I was on a HFLC diet for my prep but now I'm reintroducing fruits... and proteins bars.... No binge or anything, but definitely more banana bread and peanut butter than before. I do feel kind of guilty eating more carbs but I'm working on that, as I know my body needs it.

I'm sitting at 112-113 pounds 5 days later, which seems reasonnable (I think?) given I'm back to a 'normal' routine and water intake now. I'm expecting to get to 115-118 pounds or so. Does that make sense, a 7-10 pounds gain on a tiny person like me? Is that too much?

Of course I'll talk to my coach, but he said to take a break and contact him when I get back from vacation next week. I'm a little obsessed and I'm already planning my next move ;)

What's your stage vs off season weight?

Thanks!!

by maeva27 via Bodybuilding.com Forums - Female Bodybuilding

Is it possible to lose weight and keep your boobs?

Seems really hard to. I want to lose about 10 pounds. I already lost 10 and so far my boobs haven't gotten smaller. What can I do retain my boobs even after losing more 10 pounds?

by sadkitten97 via Bodybuilding.com Forums - Female Bodybuilding

Struggling with abs

Hello,

I have been lifting on and off for a few years now. I recently got back into lifting and would like some guidance on my abs. Here's some info about me:

I am 5'2" and 108.5 pounds. I used the Omron HBF-306C Handheld Body Fat Loss Monitor and it said my body fat is estimated to be at 15% (which I think is really off). I have built up some muscle, and they are pretty visible, except for my abs. I could see my triceps, biceps, shoulder, back, and leg muscles without flexing. My stomach is just flat. I can see the top of my obliques and barely the first set of abs (at the top/near chest).

I have been tracking my macros/calories with myfitnesspal and I have been doing well. I'm currently eating at a maintenance, and was previously on a deficit in order to lose some accumulated fat (months of not eating well and not working out). Now I'm basically leaned out.

I was wondering what I should do for the next steps? I don't know if I should eat in a surplus to build more muscle/gain weight (basically a lean bulk).

by SmaII via Bodybuilding.com Forums - Female Bodybuilding

Injured at 8 weeks out

I also posted this in my journal, but thought I might get more traffic out here..


Day 88 and upper body training,as of this morning, has come to a halt. My shoulder is pretty beat up and damaged. I am told no upper training for 8 weeks, then pt, then possibly surgery.

So here we are with 8 weeks to go and I don't know what to do. I can continue to train lower body and do cardio for the the remaining time and hope the upper body muscle loss is not that significant ( lets be real though.....right) and keep the date for the shoot. I could postpone it, but I really really don't want to do that, or I could move it up a few weeks and even though I will not be quite as lean as I had hoped, be happy with that.

My original thoughts were to just keep plugging for the 8 weeks. Train lower body, abs 3 times per week, and keep cardio where it is...

So....advice anyone?

by ms_mac via Bodybuilding.com Forums - Female Bodybuilding

Boobs

Really stupid question, but do your boobs return in the off-season? I am a C now and I refuse to get implants. I'm okay with having no boobs for the show, but want to make sure I will eventually return to a B/C.

How long did it take your boobs to return post-show?

by BrandiHall via Bodybuilding.com Forums - Female Bodybuilding

OCB Pro Card Qualifier...SO CONFUSED!

Hi there!

I am starting prep for my first show so I am new to this world. I plan to compete in the debut division of the bikini category.
My show is an unconditional qualifier, but I am so confused as to how the awards are given. Will I even be eligible to earn my pro card if placing high enough in the debut division of the bikini category, or do I HAVE to compete in the OPEN division of bikini to win a pro card? (eye twitch. My brain is throbbing)

- The exact verbiage on the OCB website reads "Unconditional Pro Qualifier: Overall winners in Open and Age 40+ divisions for all categories will definitely become eligible for OCB pro contests regardless of size of turnouts in divisions." Does this mean if I compete bikini instead of open that I'm not eligible to win a pro card?

- How high do you have to place to win a pro card?

by BrandiHall via Bodybuilding.com Forums - Female Bodybuilding

Needing to lift 30 more pounds in 2 weeks. Help?

Hey guys, I don't frequent this website and I have never posted, but I got a call earlier today that has pressured me in asking for help from experienced people. I dont know anything about bodybuilding or weight lifting, and I apologize for being so clueless and if I am misusing the forum in some way. But you guys are my best bet.

Anyways, I am 19, 5'1",100lbs, and I am trying to join my state's Air National Guard. So far, I've found the best job to help me pursue my dream career and I have been very excited about getting to boot camp. Getting my paper work done and meeting my future unit has taken place over the course of a couple months, but we finally planned to meet up for my official swear-in in just a couple days. Except my recruiter pulled a cruel one on me, called me this morning and told me he neglected to tell me I MUST be able to lift 80lbs over my head to even get the job. I cannot currently do that. I'm extremely weak, as I can currently do only 45 or 50 lbs, but he negotiated with me that he can wait 2 more weeks or else he has to drop the job.
This has put tremendous stress on me. Is it even possible for me to lift 30-35 lbs more in just two weeks? If it is possible, can you guys please give me some tips on how I can get there so quickly? How many calories should I start eating, what routine should I start following? I have no clue what to do, so any help is appreciated. I have a gym membership, so whatever you guys can tell me I will do it.
Thanks.

by omghelpme via Bodybuilding.com Forums - Female Bodybuilding

Routines for female beginners

Hey all, do you find that the same routine recommendations given to male novices (Fierce 5, Starting Strength, Greyskull LP etc.) are equally good choices for female trainees even taking into account gender differences in response to training? (e.g. faster recovery and higher optimal frequency for upper body muscle in girls)

Thanks!

by Luca2 via Bodybuilding.com Forums - Female Bodybuilding

Novice in 50s looking for gym

Hi, I am brand new to this site which looks fantastic.
I am very out of shape but determined to something about it.
I am looking for a good gym around the Inner West to Campsie region in Sydney.
Any recommendations and suggestions would be much appreciated.

by SydGrl1 via Bodybuilding.com Forums - Female Bodybuilding

OCB Vegas Victory Classic 4-13-2019. Earn your Figure Pro Card!

Hey gals!

We have an OCB show in Las Vegas next week, the only natural show in Sin City for 2019. I am making a feeble attempt at seeing if we can get any last minute entries. You might already be prepping for another show or an NPC competitor looking to participate in natural org. Whatever your motivation is, come join us! Use it as a run for another show! Support natural orgs!

We only need one more gal to compete in figure to make this a Pro Qualifier; that means beat 5 ladies and earn your way to compete on the OCB pro circuit! That is pretty rad if you ask me. :)

Of course, I want all divisions to sign up; we have a great venue, after party and lots of camaraderie. Entries accepted until midnight on 4/8/2019.

DM me for info and/or review the links below.
https://www.facebook.com/OCB-Vegas-V...8879767037409/
http://ironangelsandbeasts.com/vegas...-bodybuilding/

by Melina81 via Bodybuilding.com Forums - Female Bodybuilding

Push up and down.

Let's do push ups.Another ten! Then sit ups another 10.
If we do this for a week.By now we feel a difference on our chests and tummies.
Notice some abs forming?
This is not a get fit quick thing.Be patient.
Let's add 10 squats today.
Work plan:
*10 push ups
*10 sit ups
*10 squats(new addition)
We can do it.
Feel free to visit any gym.

by trufomnutrition via Bodybuilding.com Forums - Female Bodybuilding

Is this woman natural?

https://www.pinterest.com/pin/622411610979762217/

I was looking up DIY leg press on pinterest to find some plans and this came up on one of the pages. Normally I don't click on the random suggestions but I was wondering as a newbie to weight training if you think she's natural?

by FritoFace via Bodybuilding.com Forums - Female Bodybuilding

Not making progress

I’m 19 year old female and have been weightlifting for 8 months now but I feel like I’m not making good progress. I’m 5’8 and I’ve gone from 115lbs to 121lbs. I went from squatting only 30lbs for 12 reps to squatting 45lbs for 12 reps. Deadlifts, 50lb x 12 reps to 90lb x 12 reps. I feel like I should have made more progress than that. I used to track macros but am currently just eating intuitively and make sure to incorporate protein sources. Am I not getting stronger due to lack of weight gain? I feel stuck and starting to lose motivation :( any tips would be nice

by yana999 via Bodybuilding.com Forums - Female Bodybuilding

What workout plan would suit me?

First of all I’m a 19 year old girl, who doesn’t really know how to train.

A few months ago I decided to start going to the gym for the first time in my life, but I didn’t know what to do there and there wasn’t anyone who could help me. So it didn’t last long (3 months max) before I decided I didn’t like that gym. I decided I want to take up training once again (because I honestly want to start doing excercise and get in shape) and I’ve found a new gym, but I still have no idea what I will do once I get there. I’m also not sure if I should stick to the machines or if I should try lifting (because I’ve done some research and apparently it is the best option to achieve that awesome and fit shape I want) and if so, how do I begin?

So basically, what kind of workout plan should I follow? How can I gain muscle and strength? What’s the best routine?

I guess I should write what I want to achieve... I want to gain muscle in order to look slender and fit and not just skinny. And I also want to gain strength because I’m rather weak. I suppose I want to focus more on my belly, my legs and my glutes (but some arm definition would be nice). Another things is I probably can’t train more than three or four times a week because school requires me to study a lot.

I’m posting this thread in the hopes of finding someone more experienced who can help me out to start training :D

by giuliacorilu via Bodybuilding.com Forums - Female Bodybuilding

Too short, can’t lift bar off of rack for incline bench press

Hello everyone,,,
I’m a beginner trying to get into lifting and using the bars for the first time but I’m having some trouble.

As the title says, I’m too short to be able to lift the bar off of the rack. Even if I were to arch my back to push the bar higher, I am also not strong enough to push the bar off of the uprights :(

I’ve read some similar subreddit posts that suggest sticking to dumbbells. However I read that barbell lifting is necessary for gaining mass.

Does anyone have any suggestions for how I can overcome this issue? Thanks in advance :)

by johnmickenzy via Bodybuilding.com Forums - Female Bodybuilding

Popular and effective.So...

The most popular exercise. Here we go again.. That's right push ups!!

Some people think that's easy.Well not for everyone.

Look there is plenty of gyms around!
Go right ahead.Do them lifts.

This is for the basics.To tone our bodies.
Trust its way way easier to get good muscles after a good body tone.(speaking from experience)

So let's tone our bodies.

Let's do ten push ups then ten sit ups!
(Optional)Consider doing an extra set of both.

by trufomnutrition via Bodybuilding.com Forums - Female Bodybuilding

How should we exercise?

How should we exercise?
Well yesterday our arms did push ups.
Today we walk!
Now when we walk for 30minutes
Today.Do one thing.
Swing those hands!! Yes swing them!
With each step.
Don't cheat swing those hands while walking.
Also stretching our necks by looking up and down after the walk do this ten times.

by Lubosi via Bodybuilding.com Forums - Female Bodybuilding