New split

I'm trying to figure out a new workout plan for myself. I'm in a build season. I've been doing a 5 day split, chest/tri, shoulders, legs, glutes, back/bi. I see a lot of people doing ppl, upper/lower, etc. I've always focused on a single body part once a week. Which will get the best results? I'm a bikini competitor.

by mrschonk3 via Bodybuilding.com Forums - Female Bodybuilding

So hungry since weightlifting

Hey guys,

A bit of background, I've been a gym goer for a few years now, have always been a cardio bunny mainly and have only dabbled with weights (previous routine was - 1-2 40 minute BodyPump classes per week, x2 30 minute HIIT cardio classes). The BodyPump classes were upper body only, so not anything particularly heavy or taxing.

I've overhauled my exercise the last few weeks, less cardio, and instead of BodyPump classes, I've been doing full-body circuits using dumbbells, so heavier weights and more weighted leg exercises. Same amount of time (40 minutes), and the last 2 weeks I've cut a cardio class and added in an additional strength base workout.

My goal is to gain some muscle. I am 26, 5ft5, and currently 55kg. I have no muscle at all and although I am petite, I have fat around my middle, top of arms, etc. I guess I'm what would be classed as 'skinny fat'.

I've never had a big appetite, would estimate calories at 1300 per day (I'd like to add that I know this is low, but my exercise has never been vigorous and I would only class myself as fairly active... but since I've changed my routine, I am HUNGRY! haha. I am like a bottomless pit and am wanting to eat constantly. A little scary as I've never experienced this huge increase before. My diet has always been balanced, lots of fish, chicken, grains. I have intolerance so know a fair amount in regards to the nutrition side of things and what I should/shouldn't eat.

Anyway, sorry for the ramble, but my question is, is this normal RE the sudden hunger increase? And in regards to building muscle, is there anything you recommend in regards to my current training regime? Should I cut cardio completely, how much extra should I be eating for my goals? This is new to me so I would be really grateful for any tips.

Thank you in advance,
M

by Moja1993 via Bodybuilding.com Forums - Female Bodybuilding

Short & sedentary - HELP!

I'm only 4'8", I know about calories in/out and such. I do count calories (but not losing on 1300 cals a day) and I've been doing workout videos at home (20-60 mins long). Other than that I pretty much sit all day. I'm lucky to get 2000 steps in a day (including my workout video)!

I have 4 kids and I'm pretty sure I'm approaching menopause. I am body type skinny legs and fat midsection up. So fat belly, back fat, chubby arms, fat face. I'm stuck at 120lbs. Not much to some, but I've never really weighed more than 100-105 my whole life - so this is miserable for me. I had my last baby at 40 (I'm 44) and it seems like dropping the lbs is not as easy as it used to be. I don't know what to do. The workout videos are becoming unbearable and I'm not motivated. I was thinking of doing 3x a week full body DB workout (I only have dumbbells) and adding in cardio 5 days a week. Any suggestions?

I'm sure I could lift more than what I do with the videos - but the videos are so fast paced that the most I can do with good form is 8lbs. Anyway, I'd love any sort of advice or even recommendations for a 3x a week dumbbell workout that isn't toooo long. I work from home and have 4 kids... so getting work done is challenging enough.

Would StrongLifts 5x5 be a good place to start? I'm not strong so I won't be flinging heavy ass DBs around. But I only have DBs to work with... I just want to get rid of this extra body fat that I can't seem to get rid of without cardioing away my muscles.

by UTukTheGoodName via Bodybuilding.com Forums - Female Bodybuilding

Breast Augmentation - Pec Spasms when doing chest exercises

Hi there,

I was wondering if any of you ladies has had breast augmentation and/or knows about this..
I had mine done a year ago and it took me quite some time to get back on track with my fitness routine...
I'm basically back to my old routine now, except I can't seem to do anything that requires pec activation (like benching or even just DB skull crushers), because my chest muscle will cramp up if I do... Like really cramp up - so much so that I have to immediately stop whatever I was doing. It resolves right after that though...
Anybody out there with similar issues?
Appreciate the help :)

by Shyvana via Bodybuilding.com Forums - Female Bodybuilding

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Calorie deficit or maintenance?

I am a 41-year old woman (completely new to this forum), 168 cm and 59 kilos. I have worked out 3-4 times a week for many years, but nothing serious. Mainly 1-2 cardio workouts and 1-2 strengt workouts every week. I’ve switched between Stronglift and RYP, just to maintain my muscles.

My diet plan has not been very good. I was 2-3 kilos heavier some years ago, and wanted to lose weight, so I started a 1200 calories low carb diet. In the weekends I ate too much chocolate and candy. I followed this «diet» for years, before I found a nutrition plan online based on correct macros to all meals. Now I eat 18% fat, 30% protein and 52% carbs every day, and in every meal. I started this diet plan in october. Since I wanted to get rid of some body fat I have eaten 1500 calories every day, 300 more calories each day than before.

I’ve continued Stronglift and RYP, and now I’ve just started on a new program that a friend has composed to me. It's actually a muscle gain program with 4x10 sets. Right now I have 3 strength workouts and 1 cardio every week.

Since I still am on calorie deficit, I can’t gain muscles, so the focus is to keep my muscle mass, rather than gain more muscles.

I took this inbody test today. My fat percent i 26%, so I still have fat I want to lose. And I only have 23.8 kilos muscles (lower normal range). The problem is that I’m very hungry every day, so I’m thinking about increasing my calories to 2000 (maintenance). But is it still possible to gain muscles on maintenance? And what about the fat? Will I look even fatter if I gain muscles and keep my fat mass as it is now? I guess the fat mass will not decrease at the same time as i gain muscles?

It’s soon summertime and I don’t want to increase my fat mass. Considering my situation, what would you recommend?

by smurfine via Bodybuilding.com Forums - Female Bodybuilding

Pear Shaped Female Workout Routine??

Hello my wife is pear shaped and she wants to tone her body. I'm looking for a workout routine for her but can't decide. I know she needs to lift heavy, do compound exercises to change the way her body looks. She wants to have broader shoulder, bigger lats etc etc.

She's currently doing the Thinner Leaner Stronger routine, but I think this routine is too much lower body focused.

We are looking for a 3 or 4 day routine or maybe even a 5 day routine. It can be a full body, ppl or u/l split. She started lifting 1 year ago. What routine is the best for her to change her body shape?
Fierce 5?
All pro's?
PHUL?

She's 5'3 and weighs around 128 pounds

Like I said before her goal is to try to change her body shape/body composition and look less pear shaped.

by geegle13 via Bodybuilding.com Forums - Female Bodybuilding

Should i stay in Figure or move to Wellnes/Womens Physique?

let me know your opinions. Current weight 70kg or 154lbs. also looking to meet other females into lifting, i just started all this, BB.com and IG, if you want follow me and i'll follow you back, GirlPower

@amy_muscle

Attached Images

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by ColombianaFit via Bodybuilding.com Forums - Female Bodybuilding

Intermediate Lifter - First Bulk

Hi guys, I´m a 25 year old female and have been lifting continuously for about 3.5 years. Although about 7 months ago I started focusing more on macros, tracking more accurately, and training consistently 4x a week. I haven´t lost much weight since then but definitely got stronger and lowered my body fat percentage, so I´d say I probably recomped.
However I´m still at 28% bf and am planning to cut to get to around 23% and then start my first lean bulk - by the time I start, I will have been training like this for almost a year. Right now most of my lifts are close to intermediate lifter strength standards.

My question is: if I´m an intermediate lifter but have never bulked before, how much weight/muscle should I plan on gaining per month? I don´t want to gain too much, expecting beginner gains, and then find out it was mostly fat. My guess is around 1-1.5 pounds per month, with half being muscle.

Thanks for the help and any advice you can give me :)

by jennaks08 via Bodybuilding.com Forums - Female Bodybuilding

New to bodybuilding

Hi everyone! I know there's guides and everything posted here but I also just wanted to ask a few specific questions. I'm 24, 5'2", 115 lbs and approximately 25% body fat. My goal is to get leaner without necessarily losing a bunch of weight. I have a history of an eating disorder so I'm hesitant now when it comes to special diets and things like that. Basically, I want to gain lean muscle mass and drop my body fat to about 16-17%.

In order to do that, what is the best course of action to take? I've heard some people say that a calorie deficit is needed to lose body fat but then I hear other people say to eat your maintenance calories but eat healthy foods and you'll see results. I've been counting macros as well. Currently I'm on 35% carbs, 30% protein, and 35% fat, calories at about 1900, sometimes less but never under 1600.

I currently do 4 days of strength training and 1 day of cardio, with hiit interspersed throughout my 4 strength days. Should I be doing less cardio, more cardio? More weights, less weights? It's so confusing for me to find the right balance. I take 2 rest days a week, one is a complete rest and the other is an active rest in which I do an hour of light yoga.

I guess my question is - what do I do? What what you recommend for someone my height, age, etc. in terms of calories, macros, should I be cutting calories or maintaining them, what amount should I be working out and what general exercises should I be doing? Do I have to lose weight to lower my body fat or can I replace the fat with muscle? Should I lose more weight?

It won't let me add photos but please look at the pictures posted on my profile in the gallery.

Thanks!

by Effieop via Bodybuilding.com Forums - Female Bodybuilding

How to Get Best Body Massage in Chennai

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by jhonjosva via Bodybuilding.com Forums - Female Bodybuilding

Training Partner in Dallas

Hello, I am located in Dallas near White rock lake and I am looking for a training partner. Powerlifter that switched to physique, training for figure.

by emmatbei via Bodybuilding.com Forums - Female Bodybuilding

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by Julie434 via Bodybuilding.com Forums - Female Bodybuilding

Can I build muscle with the equipment I have?

Female, 20yrs old. Lifting for 1 1/2 years but am scared to bulk since I don’t have a proper gym to go to currently.

This is the equipment I have at home:

- Olympic barbell/plates (total of 250lbs including the bar)
- power rack
- Bench (not very sturdy/heavy, but it is able to incline/decline)
- dumbbells sets of 8lb,10lb,12lb,15lb,20lb,25lb,30lb
- EZ bar
-60lb kettle bell
- a home gym lat pull down machine (not great quality like the one at gyms but gets job done. It also has a low and high cable attachment to it so I’m able to do cable seated rows, tricep pushdowns, cable bicep curls, glute kickbacks, etc with it tho it’s not a very smooth pull.
-variety of pull up bands
-resistance bands for the booty

Do you think equipment like leg extensions, hamstring curls, leg presseould be beneficial? Or is the stuff I have enough to build muscle? I plan to add to my dumbbell/barbell collection as I progress and out grow the weight but I feel like I’m missing out on really being able to define my muscles by not having all gym equipmemt/machines.

by yana999 via Bodybuilding.com Forums - Female Bodybuilding