Going for those big shoulders.

Hey all.

I'm brand new here, started lifting 2.5 months ago. I used to long distance run until I got bored of running for hours, and before that I did some martial arts.

My goals are actually to bulk up more with muscle. I want the bigger shoulders and biceps, and I've been really focusing on my back since I have some old damage and weakness from Muay Thai there.

Been working on my TDEE and macros- turns out I was eating too little somehow- upped my intake and felt really great at the gym tonight and was able to get through reps that I struggled with the other day.

This is probably my favorite sport that I've ever done and I've only been doing it for a little over two months. I never got a runner's high once, but the endorphins while lifting are amazing.

Here's my little baby lifter flex photo.

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by oakwick via Bodybuilding.com Forums - Female Bodybuilding

Kelly Adams

I just wanted to give some love to my good friend Kelly Adams . She just completed a long Bikini season ending at Masters Nationals , where she did very well. I told her i would shoot a video for her . Here is the trailer hope you like!.

https://youtu.be/E30kElnemM0

by roeperson via Bodybuilding.com Forums - Female Bodybuilding

Short Documentary Film

Hi

I’m hoping someone can assist me in a quest to find female bodybuilders in Sydney, Australia that may be interested in being part of a short film documentary. The film would be used on social media as well as being submitted to film festivals.

The video would be made up of the following:

1. An interview
2. Footage at the gym training
3. Meal Preparation
4. Anything else like shopping for outfits, applying tan etc
5. Behind the scenes of competition and judging

Any assistance would be much appreciated

by Angelo4444 via Bodybuilding.com Forums - Female Bodybuilding

(Seeking Advice) Getting too bulky

Hello, I just finished my 4th month of a hypertrophy program. I want to get stronger, lose fat while building muscle but I'm trying to avoid forming a "footballer's neck". My arms seem to have gotten bigger as well although I do have a lot of fat there. Should I continue to train my arms and shoulders while progressive overloading or should I lower the load in order to strength train instead?

by SlSTER via Bodybuilding.com Forums - Female Bodybuilding

Is it OK if I don't mix my protein powder with water/milk but eat it with yoghurt?

I find the protein powder water / milk horrible. But I like the taste as a powder. Do I get the exact same benefits and absorb rate with mixing it with yoghurt or quark and then eating it like that?

Nexttime I gotta try that cola favored powder so maybe it goes well with water... dunno tho.

by BiggestSlut99 via Bodybuilding.com Forums - Female Bodybuilding

I feel more burn when lifting 5kg 20 times than I feel when lifting 10kg 7 times?

Is it normal? This is what I found...

quora.com/Why-dont-my-muscles-burn-when-I-max-out-on-sets-of-five-reps

Terje's answer. Even if I don't feel the burn the 10kg 7 times still matters? Since I can't do anymore... similar thing happens when I setup my dumbells at 7kg. Only 5kg I feel really bad burn. 7kg light. 10kg nothing, very little.

I feel like Terje is correct but still looking for 2nd opinion. Does those 7 reps with 10kg matter for bicep boost even if I dont feel the burn?... bigger weights = more mass yes but still asking.

I can do about 20 reps with 5kg, 12-15 with 7kg and 7 with 10kg.

by BiggestSlut99 via Bodybuilding.com Forums - Female Bodybuilding

Needing a steer in the right direction

Hey all

Figured I'd come and ask some people who know their stuff.
Having toyed with lifting for the past 10 years, I decided in March to get a bit more serious with my training and nutrition, but I'm a bit stuck.
I'm 47yo, 5'9.5", currently 175lbs/79kg (down from 185lbs/84kg) and bf is 28.8%, down from 35.5%. I train 6/7, one HIIT cardio session and the rest is all weights, split upper body days/lower body days.

I wanted to try and achieve a degree of body recomposition, rather than cutting and then bulking, which I guess I've been successful at. I've been tracking macros closely etc. My TDEE is 1550, and my current calorie intake hovers around 1350 or so. Staying this low is pretty much the only way I can drop body fat, but clearly I'm not gaining much muscle.

I want to start to bulk up (with the caveat that I'm a perimenopausal woman, so I get that there are limits to what's achievable...) but after years and years of calorie-deficit dieting, I'm really struggling with the idea of eating more.

Anyone got any advice or experience they can share? Thanks in advance.

by Soapachu via Bodybuilding.com Forums - Female Bodybuilding

Overweight Teen Newbie (Photos) and Gym Help

Im a teen, around 185 lbs and 5’5. I would like to look like I have some muscles and definition on me so thought I should skip focusing too much on fat loss for the most part and really try to get stronger.
But, I’m so lost and overloaded on info on how to start.

I’m mostly vegetarian, eat fish once in a while, though I’ve been cutting dairy (cows milk products) out as well.
I just started using Chronometer to log my food.
I just signed up at Planet Fitness which I realize isn’t great, but it’s my only choice around here and it was free for the summer.

I’ve been going to gym 3-5 a week and doing 20 mins on elliptical and a mish mash of weight machines, mostly legs.

I’ve been trying to look thru the workout programs and most of them require barbells/free weights which I don’t have.

Can someone point me in the direction of a decent workout program?

Do I have to create a big deficit in calories in order to gain muscle and eventually reach a final goal weight of like 150?

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by Sashagoals via Bodybuilding.com Forums - Female Bodybuilding

New to the forums :)

Hi all!

I've been on bb.com for a while and even started with the app in January and picked up some friends. I fell off for a bit and am just now jumping back in. I started keto about 3 weeks ago and started going back to the gym last week.

A little about me~ I'm a mom of 4.. 3 teenage girls and a 10 year old son. I have been on a bit of a roller coaster ride since I had my third daughter. I lost all of the weight, like, the second my test came back positive with my son (like magic!) and managed to keep it off after he was born for a long time. Slowly gained some of it back over the following few years and then over the last couple of years, with new relationship came the rest of the weight I'd lost and then some. I've been fighting it ever since, just not seriously. I've tried every diet and program out there only to give up in about two weeks, sometimes less lol. I'm still pretty new to this keto lifestyle but I'm really loving it and kicking myself for not having tried it sooner. Although, I'm not sure I was as ready for it as I wanted to think I was. :) (Lots of emotions in my weight struggles lol)

My goals are shifting from just weight loss to actually building muscle. I've been so focused on "I don't want to be fat" that I hadn't really given myself much thought as to what I DO want. Keto and watching my weight drop steadily has been motivating and empowering for me and even more so since I found out I can build muscle and stick to keto!

Anyway, I'm happy to be here and looking forward to getting to know all of you!

by en142798 via Bodybuilding.com Forums - Female Bodybuilding

Desperately need some advice with my gf

I have a beautiful 21 year old girlfriend. She has some of the most amazing genetics ever - very tall and thick with a narrow waist and very wide hips and naturally a huge butt and thick legs. She sent me pictures multiple times of fitness models she wants to look like

Here's the problem - I just can't get her to be consistently motivated. First month we were together, we worked out 5 days a week. 2nd month, dropped down to 2 or 3 (she cancelled way too much) but last month was decent - she stopped cancelling. Now I'm out of country and first week she went 3 times but this week again, her motivation is non existent. She told me she can't workout without me. Needs me to be there with her to push her. Is this nonsense?

I just don't get it. What's the deal here? She has gotten good progress in 3 months. Her form on every exercise is very good. I'm very encouraging and positive. She badly wants to look like a model and has amazing genetics. This should be a slam dunk

Now in some encouraging news, i asked her to move in with me and she said we will workout together all the time and eat healthy together all the time. How should I handle this? Is she guaranteed to become overweight?

by AceDB44 via Bodybuilding.com Forums - Female Bodybuilding

I can only do about 10-15 with 7kg bicep curls, should I be worried? Beginner here

Not even 3 sets. Usually get super tired after doing 2 sets. And my body is also telling me I overtrain.

Am I really in this bad shape? Anyone got any help understanding only thing from internet I found was talk about big bodybuilders not beginner stuff who joke about 7kg being small weights and this video of this skinny slut doing 50 like it's nothing with 5kg:

youtube.com/watch?v=yJNA941dyAI

by BiggestSlut99 via Bodybuilding.com Forums - Female Bodybuilding

Can I get your honest opinion of my butt? Females or males

I have an extra crease under one of my butt cheeks that I’ve always been really insecure of. I was wondering if you guys can give your honest opinion? Is it as hideous as I think? Do you think certain exercises can help this issue and if so, which side can I focus on?

Thank you, and please feel free to be honest.

IMG_6730.jpeg

by emilyrichards via Bodybuilding.com Forums - Female Bodybuilding

Next step?

Hi all, hoping to benefit from your experience, and I appreciate any thoughts.

I've been lifting for awhile but in the last 18 months started tracking and progressing my lifts. I've gotten super lean and defined, but I'm doing my own "thing" and probably just enjoying newbie gains right now. I would like to switch to a proven program--considering PHUL.

Currently I lift 6x a week with this split: back/arms, legs/core, chest/shoulders/arms. I usually hit every muscle group 2x a week and work in the 8-10 range. PHUL and most of the programs I look at seem like they are overall less workload than what I'm used to. I assume there's a good reason for that and I'm probably overdoing it.

So the question: if I switch to PHUL (4x a week), will I lose my progress? Or would you advise a program other than PHUL instead?

Thanks, I really appreciate any feedback.

by smighty321 via Bodybuilding.com Forums - Female Bodybuilding

Looking worse after working out

Hi! I am generally not a forum-type of person, but I am going through something and thought this would be the right place :)

I have never been fat, but I did not used to go to the gym until about a year ago and a half. I was doing pole dancing at the time instead.
I was not athletic by any means, but I looked slim, with a flat stomach and big chest, and could eat pretty much anything without gaining weight.

I was a bit unhappy about my legs and butt as I had a bit of cellulite, so I decided to get into better shape by hitting the gym.
At first I only went to classes for a few months, but then I decided to do more. So I have been following Freeletics bodyweight and supplementing it with weight lifting.

I am 27 years old, I am 165cm (5.4 feet) tall, I weigh 52kg (114 pounds), and have 18% body fat. Despite these numbers looking better than before, I feel like my body has gotten worse!
When I am wearing clothes I am okay with how I look, but I am terribly embarrassed to walk around in a bathing suit.
My belly now sticks out like it is bloated all the time and my butt just got bigger with no positive effects. My breasts also got smaller, which I guess I was expecting, but I thought it would be worth it if everything else looked fine :(

Should I keep going with my training and healthy eating? Is this supposed to happen in the beginning?

Thank you in advance!

by bi589 via Bodybuilding.com Forums - Female Bodybuilding

Really bad body aches, nausea day after workout. Not DOMS?

I workout at least twice a week in the gym and bike at least twice a week. This has never happened before. I went to the gym from 10PM to 12AM and decided to work out hard to compensate for missing some classes the next day. I ate a green smoothie, salad, handfuls of cashews, and some rx bars that day. A light day but I felt great, had a lot of energy. Did the stairmaster for 35 min, 5x5 squats only 100 pounds I'm F5'5 125 pounds, 5x5 reverse leg curls, front and side arm lifts, and front leg curls 5x10 70 pounds. It didn't seem like I overexerted myself, took a shower, went to bed fine but woke up the next morning in full body aches and pain mode. I tried rolling out my muscles but it didn't help much. A few hours later I started feeling nauseous any time I got up, couldn't eat, and the pain was getting worse. I had to leave work early and sleep the rest of the day I was so exhausted. I was only able to eat fruit later in the evening and then had to go back to sleep. I've had DOMS and this was 10x worse if that's what it was. This was yesterday, even today I have a slight headache, slight nausea but feel 80% better. Has this ever happened to anyone else?

by bnb17 via Bodybuilding.com Forums - Female Bodybuilding

Slim Thick physique

Hello, my name is Maria.
I've always been lazy about exercise. I recently went back to the gym and decided to take a week to do cardio only because I have no condition (I’m a very sedentary person, my diet is not bad but it is not very healthy either).
I used to be very obsessed with diets and I tried diets of all kinds and I almost had an eating disorder for eating less than 500 calories a day.
After that experience, I understood that weight is not what matters, but how I look and how I feel. I was trying to be someone I wasn't, but now I embrace my curves and see my body in a more positive way (I'm Latina and my physique is somewhat stereotypical, my thighs and my buttocks are naturally large so the fat normally accumulates in these areas, the torso is more small, my hips are wide).
What I'm interested in training now are my thighs, abs and I want to focus on toning and increasing the size of my buttocks, especially (slim thick).
I would like someone here to be able to guide me about what to eat (many people recommended me protein powder, some people say I should eat lean but others say that I have to bulk to gain muscle and I am afraid to gain a lot of weight), what kind of exercises should and how many times I should train glutes and thighs a week, how much cardio and what type of cardio (elliptical or climber).
Some coaches told me in the past that because of my body type, it´s going to be easier for me to have the physique I want in a short time (If I´m consistent).
Realistically, how long can I see results if I have discipline?
I am 20 years old, height 173 cm and weight 167 lbs.

Sorry, I know these are a loooot of questions, but I really don´t know anything about fitness, I also don´t want to believe in IG gurus or fitness youtubers that give but advice but have done their complete bodies with a surgeon.

Thank youuu very much.

by mariaoc via Bodybuilding.com Forums - Female Bodybuilding

How do I get trimmer arms, hands, biceps without big shoulders? Hands like these?

I really really really want hands like the main singer in this video:


youtube.com/watch?v=0-yBejAuns4




She has crazy trim stomach. Muscularish trim hands without too muscular while having small shoulders. I want her body - not exact replica, maybe slightly bigger biceps but yeah.

I have currently little too much fat with most of that fat being in thighs and butt.. I don't want to get rid of that - but I think some of that will get out once I trim and I won't mind it that much. But the rest of my fat is in my belly, I have just bad belly at the moment. Just horrible.

And I am naturally small shouldered person so my belly fat makes me look so un-natural. I need to get rid of that belly fat.

I could just lose weight and be done with it.. but the problem is that I don't have any muscles in my body. I am literally one of the weakest beings ever. I need upper body muscles, I want to be more powerful, have more strength without big shoulders. So I want hands like hers. Trimmed, slightly bigger biceps than hers with small shoulders. Just feeling of "wow, she is so trim" I want to feel.

I don't go to gym but I own single hand weight that goes from 2.5 kg to 10 kg. And I own pulling bar. And I can always do push ups down on the ground.

What should I do? Eat the exact amount of calories for my weight or slightly less? Or maybe more for 2-3 weeks and then trim afterwords like those oiled up bodybuilders do. Do one handed bicep crunches with maybe 5kg weight (with it I can do about 7-14 in a row). Also push-ups and stomach crunches? Hmm.. what else should I do?

by BiggestSlut99 via Bodybuilding.com Forums - Female Bodybuilding

Desperately need feedback on my current calories/macros. Am I eating too much?

Hi everyone. I’m looking for some honest feedback and critism on how I’m eating for my goals. I’m an 18 year old female, ectomorph, 173cm and 61kg. I consider myself very active, I work as a waitress which is constant standing, walking and doing stuff and I’m currently weight training 4-6 times a week. I think I train fine in the gym, I’m keeping track of my workouts and making sure I’m progressively overloading each session. 4-6 sets each exercise (1-2 warm up sets, 2-4 working sets at 8-10 reps each). My goal is to build as much muscle as I can, I’m not fussed about staying too lean. I’m planning on doing a cut once I’m happy with my muscle mass.

My calories are currently sitting at an average of 2,700-2,800 calories a day. 380g carbs, 60-80g fat, 170g protein. Am I eating too much!?

I think I covered everything... if I missed anything please let me know!

by mollylovesmolly via Bodybuilding.com Forums - Female Bodybuilding

Help for my wife

My wife and I have as of a couple weeks ago started going to Planet Fitness six days a week (affordable). We have the program designed by the trainer that we stick to, we do extra classes for core, strength, cardio, and the 30 minute circuit, and we both started a low carb/high protein diet. The issue is, I see her losing some motivation because her weight is bouncing. She'll go from being down a pound, to being up 2.5 or so pounds. I think it's because of muscle gain, as I am seeing results as far as muscle definition. She however sees the muscle definition, but still gets down about the weight bouncing. Is there any advice you could give me in regards on how to help her with this?

by Vegas313Knights via Bodybuilding.com Forums - Female Bodybuilding

Brand New to Bodybuilding.com Forums Newbie Question Cutting Calories

Hi,

I have gathered very useful information from these forums in the past and have decided that it’s time to start posting (apologies in advance if this is not in the correct location). I am a 38 year old female who is nearing the end of my first cutting phase. My original goal was to lose fat until all my abs are visible, maintain for a bit after then bulk. I’ve gotten to the four pack stage (I do have developed abdominals) and seem to have stalled my fat loss. I’m sure everyone knows this can be frustrating to quit seeing results after working so hard. I am very strict with my nutrition at 1600kc/day with my estimated tdee at 2300. I also do compound lifts 3 times per week and have a very active job. My estimated muscle mass is 75lbs., weight 141. My question is if I am eating too little calories and have possibly slowed my metabolism. Not sure if I should increase or just wait this out. I also am very excited to start bulking but don’t want to quit early from my original goal “just because it’s easier”. Thanks in advance for any help and I look forward to being a member on these forums.

Cheers,
tiffany

by jazzcabbage via Bodybuilding.com Forums - Female Bodybuilding

Looking for something new

Hey ladies, I've been lifting for a few years now.

I have been doing the following split for a LONG time:
-Back, biceps, rear delts
-quads, calves
-chest, shoulders, triceps
-glutes, hamstrings
I throw in abs and running in there randomly as well.

I'm happy with my progress but I feel like my lower body lags a little bit behind my upper body. Not only that, but I'm bored with my routine at this point. I would like something that focuses on my lower body, I feel like I know enough to put my own routine together but every time i try, i feel like i'm then not doing enough upper body lol... i still want to be balanced, so i'm struggling to come up with something new.

So I was wondering if you guys think strong curves would be a good routine for me. The only thing is that i thought it was catered towards beginners, so i wasn't sure if it was right for me or not.

Totally open to other suggestions as well.

Thanks!

by fitfanatic123 via Bodybuilding.com Forums - Female Bodybuilding

Arm toning working without making shoulders more broad?

I have naturally broad shoulders (bones), but I also have very fat flabby arms which make things worse. I need to lose 15 kg minimum and Im currently losing weight so that will help, but I want to tone my arms because even when I was skinner I had fat somewhat flabby arms.

I’m more concerned with toning my triceps than my biceps, if that makes any sense. I don’t really care if I have defined biceps I just wanna the inner part of my arm to be less flabby and more toned. I’ve seen a lot of before and after transformations and sometimes their shoulders become more broad (or at least appear to be that way) What kind of workouts should I do to tone my arm and avoid making my shoulders broader? Thanks guys.

by myjourney11 via Bodybuilding.com Forums - Female Bodybuilding

Bloodwork for poor recovery and low libido

I'm trying to solve a mystery for a friend of mine. She is a 27-year-old woman. She spent most of her life not doing anything physical (exercise, sports, etc.) and she had a lot of problems as a result. For example, she would be rubbing her neck due to pain every 5 minutes. She would get both migraines and regular headaches chronically. She has been exercising and eating really well for 1-2 years now and has improved in many ways. She has more energy, increased lean mass, and the neck and head aches are very rare now.

Here is the mystery: She still has two consistent problems - recovery and libido. For recovery, if a workout would take me 3 days to feel back to 100%, it would take her 3 weeks. She always has pains in her body. So although she is gaining strength and muscle, her body just isn't repairing itself normally. She also has hyperlaxity (all of her joints are too stretchy) which might be related. As for libido, she says she is horny like once a month, and it's very easy for things to kill the mood.

I have a strong suspicion that whatever this problem is, it is at the core of these symptoms. She wants to take blood tests to figure out what's going on with her and what abnormality may be at the cause of it. I've been reading list after list of blood tests for health in general, but a lot are clearly geared toward men, or they are for general health. I haven't found info specific to these issues yet (aside from Test, Estrogen, Progesterone, Estradiol for libido).

What do you recommend that she gets checked? And what are optimal levels for each figure?

by DanteK13 via Bodybuilding.com Forums - Female Bodybuilding

a little help with these cals and macros

I am 5ft4 female weighing in at 135 w 20%bf. I am having a hard time calculating how much to eat and what macros to stay with. I am currently trying to cut but also gain some muscle if possible. After a bunch of calculations on TDEE websites, I'm sitting in at 1600 to lose weight. As far as macros 156g carbs/52g fat/117g protein. Would that be a fair assumption to lose or should I be bulking? I lift 4 days a week and run one solid day. I do incorporate sprints twice a week on non-leg days of course. so Total 5 days of working out. One day rest, one day LISS. any help would be greatly appreciated

by epana001 via Bodybuilding.com Forums - Female Bodybuilding

Where Do I Start?? 🇬🇧

Just some advice needed really...

My only experience of phys has been 2 years of CrossFit. Yes, some of you may not agree with it and I get that but it really worked for me. I’m a 5’10” woman and I was 102kgs. CrossFit, an amazing coach and a diet change got me down to 82kgs but ended up sitting comfortably at 86kgs. Had a nice shape, muscles were showing and my legs were lovely. I moved to over 200 miles away 2 years ago and since then my level of training has dropped to nothing. Partly due to health problems (allergies and M.E/CFS) and partly due to not feeling that welcome at the local boxes. I now feel desperate to get back involved in the gym. I feel like I need that focus back. My weight has dropped to to around 78kgs but I just take that as muscle loss. I have never been a fan of cardio or 24hr gyms but I would really like to focus on my body. I’ve developed some bad habits recently and I go to bed bloated after binging on crap and I feel really disappointed with myself. I would describe myself as a bit of a slug at the moment.

I am absolutely fascinated by female bodybuilding but I literally have no clue where or how to start. Money wise I will have to sign up to a 24hr gym but I have no idea in relation to workouts/weights/reps or food etc.

Any advice will be greatly appreciated so thank you.

BTW... I’m a 35yr old Female not a 49yr old Male... Can’t figure out how to change my profile!

by TS62 via Bodybuilding.com Forums - Female Bodybuilding