How to get a smaller waist?

Hey BB,

So I've been 120lbs my whole life. I work at Nordstrom and I rarely have time to eat (skip breakfast, eat lunch on my break, during dinner time I usually eat a small meal) and that's my routine.

The quarantine literally made me go from 120lbs to 140lbs. I went from eating 1-2 a day to 3-4 times. I guess because there's nothing to do and I keep eating (and snacking on chips as well) and on top of that, because I'm just at home (not being active) that contributed to my weight gain.

Anyways, in light of this, the only positive thing is that my butt got bigger. I have a slender figure, and now my butt is "plump".

Since my butt got "big" I've been just working out recently (doing only butt work outs) and my butt has gotten more firm.

My question is:

- How to make it more "sphere" on both sides
- I have a slender figure but my waist/butt proportionate isn't "even", so I would like to make my waist smaller so my butt looks bigger, if that makes sense.

Also, I am getting use to working out (my butt) and would like to continue on the life style, however, going forward I would like to know what type of "foods" should I eat for a bigger butt? And what foods to avoid?

Forgot to mention I am a (gay) male. Decided to post here since girls would know about the butt workout.

Edit:
Also, how to get the "side of your butt" more big?

by luxury91 via Bodybuilding.com Forums - Female Bodybuilding

How do you work out a week before your period?

A week before my period I lose all interest in lifting heavy weight and building muscle. I have been incorporating barre workout routines to deal with this.
How do you deal with the hormones during the luteal phase (last two weeks) of your menstrual cycle?

by AMarieV via Bodybuilding.com Forums - Female Bodybuilding

Asymmetry in muscles on hips/thighs

Hello,

I have a good amount of asymmetry in the muscles of my hips/thighs. I'm pretty sure the right side of the picture is the side that is oddly developed. What kind of exercises might I be able to do to even this out and develop the muscles in the area? My swimsuit is bunched up at the waist to show the hips without interruption, so the dip at my waist is not normally there. Thanks for any help.

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by coseda via Bodybuilding.com Forums - Female Bodybuilding

Skinny Fat Female Teen - Please rate my routine/nutrition

I am currently 5'5 130 lbs.

I am not super chubby. I just have some fat I want to lose in my midsection, and on my arms. My butt carries fat but it's wide and flat so I will worry about fixing that when I begin my bulk in the future.

I weight trained last year but wasn't consistent with progressive overload and my nutrition wasn't good. I want to get back to lifting and actually be more serious about bodybuilding when gyms are open again. I want to lose ~2lbs per week till I am around 114 lbs so I can start at a lean base when I bulk in July. I am planning on doing a 12 month bulk gaining maybe about 1.5-2 lbs per month. I am also saving up so I can get a coach soon which I'm super happy about. My goal is to compete when I am in my 20's, and I still have years to work towards that dream.

My TDEE is ~1900.

My BMR is 1400 so I try to eat around 1400 calories a day, no less than that. I am planning on weight training 4x a week using the SC beginner full-body program. These workouts burns about 200 calories from my research (of course it depends on your weight, intensity, etc.) I walk my dog for an 1h and a half (her breed needs lots of exercise) everyday which burns about 300 calories according to an app I use.
Is steady state cardio like walking everyday okay for some one that's skinny fat like me?

Workout:
Monday - SC A Day, walk dog
Tuesday- SC B Day, walk dog
Thursday- SC A Day, walk dog
Friday - SC C Day, walk dog
Saturday - HIIT, walk dog
Sunday - HIIT, walk dog

I'm incorporating weights/resistance bands that I have at home. No barbell/dumbbells tho :(

These are my macros:
Carbs: 88 g
Fat: 62 g
Protein: 123 g

Should I up my protein a bit?

by ellixir via Bodybuilding.com Forums - Female Bodybuilding

The best legs ever

If you want to see the biggest legs on Earth. And the best videos!

Micaela viscido!

by alexml1234 via Bodybuilding.com Forums - Female Bodybuilding

Reducing bodyfat percentage

Hey guys thank you in advance for taking time to give me some advice. I'm really lost.

I was overweight at about 174cm weighing about 85kg, mostly from fat + extremely bloated all the time. Lost 12kg and came down to 70kg about three years ago. I had a very skinny fat physique due to complete lack of lifting or knowledge (barely ate, did loads of cardio). Now I've slowly crept back up the scale to 79.8 (17lbs) as of a few days ago although I think I'm carrying it slightly differently.

I don't eat dairy more than once a month/two months in form of light dusting of parmesan on pasta or a bit of butter to make pancakes (rarely ever). I don't eat meat (I'm pescatarian) and I never drink soda/fizzy drinks. Only water and teas (that's what I like).

I want to lose about 25lbs of FAT this time. I feel really weighed down and all round not happy with my body right now. I carry so much fat in my midsection, my back and my arms I really just hate my body and know I can be healthier, feel lighter and look better. I want to lower my body fat percentage right down whilst building or at least keeping any lean muscle I have. I am a beginner because I've never lifted properly or consistently so I think I am in a good position to shred fat while gaining some lean muscle mass.

What to do in terms of exercise and everything?? I have a peloton bike and I really enjoy spinning but I was thinking of doing a muscle building workout (these are called strength workouts right? and then following it up with 30 minutes of HIIT 3x a week and the doing some light cardio on other days. Can anyone recommend any 30 minute full body bodyweight muscle building routines I can do during this lockdown? And general advice so this goes smoothly please. Tired of failing

by lilbiscoff via Bodybuilding.com Forums - Female Bodybuilding

Working out for 4 months, eating healthy and I see only little result

Hello,

I am a female of 22 years old, 5.3ft (1.62 m) tall and weight 119lb. I have been working out for more than 4 months (5 days a week), mainly lifting weights and moderate to intensive cardio for the last month. I follow a strict diet where I consume only 1,000 calories while burning 2,000 per day. I eat 80-100 grams of protein per day, limiting my fat and carbs intakes as much as possible. I would say on average my diet consists of 50% protein, 15% fat and 35% carbs. After putting all this work, I just don't seem to see any of the results I expected. I have lost 2lbs which I assume has been mainly body fat. I have also gained some muscle, but nothing very noticeable. Is there anything I am doing wrong? Is there anything I need to change or improve? My goal is to decrease my body fat percentage while increasing my body muscle mass.

by pparker983456 via Bodybuilding.com Forums - Female Bodybuilding

BCAAs (arginine) and intestinal problems

Hey friends, I've been working with my doc to figure out why I have come intestinal bleeding, and it took me a long time to make the association, since I haven't had that problem in a few weeks and I also haven't been working out for the last few weeks, but I got back on and for the last week I've been taking BCAAs before exercise and the bleeding is back.

After reading through some medical journals I've come across an abstract about arginine having an adverse effect on intestinal irritation in athletes specifically (they said in comparison to people with diabetes who are treated with amino acids). I can't post links yet because I'm a nob but the paper is through PubMed and the title is "Adverse gastrointestinal effects of arginine and related amino acids."

I'm wondering if anyone has their own anecdotal accounts of intestinal irritation, nausea, runny poops, blood, etc or if they have heard of this in other people. I know every body is different but I just want to see if I can collect some supplementary anecdotal info since it's been hard to find other info on this from google searching. I figure you guys would know best. Thanks so much!

by StrawberryTime via Bodybuilding.com Forums - Female Bodybuilding

Beachbody alternative for Noob

Hi! I bought a package for beachbody a little over a month ago. I like the videos a lot and it has actually gotten me to work out regularly, which I have always struggled with. After research on the super expensive supplements, I can tell its not worth it for the shakeology and energize supplements. I bought some protein powder at Costco for now, but I am really wanting to get the best for me and a pre-workout supplement too.

I don't want a high caffiene content - I currently don't even drink coffee daily. I am also on thyroid medication so no tyrosine. I like more natural if possible for the pre-workout, but I do need something to help me in the mornings have the energy for the workout.

For protein, I like vegan but am open to whichever would be best for a very beginner workout.

I really didn't workout at all for 5+ years and before that it was mostly dance. I have a weak core and poor balance. I am super tight so I have been doing a lot of yoga with Pilates. I don't need results fast I just want to do this correctly.

Also, my budget is tight right now so keep that in mind. Thanks!

by Babaa92 via Bodybuilding.com Forums - Female Bodybuilding

Is growing the side of your butt possible?

I'm 17 F 5'5 132 lbs

I have square hips and a small waist. From the back my hips look large but square. I carry fat on my lower butt and upper thighs (only places in my body I have stretch marks) so from certain angles my butt looks okay. Sadly from the side it's as flat as flat could get. My lower belly sticks out more than my butt sometimes. I did SC inconsistently for about a year (bad nutrition/dedication) and I haven't lifted in 2 months. Once gyms are open again I am planning on starting the SC lower body routine and incorporate a day for arms.

My goal is to just make my butt stick out so that it looks nice when I look at it from the sides. I know that hip shape can't change and I'm okay with the way it looks from the back. I'm also part asian so that might really play a role in size. I don't need a Kim K butt, but I do want it to look more shapely. Is this possible for someone like me to make the sides grow even with an already pretty bad body composition?

How many years did it take for any of you with my type of butt to build significant size? I'm thinking about cutting down to ~ 125 lbs just because I have a tendency to carry some fat in my lower belly, before I bulk for 1 year.

Will pictures help?

by sumi614 via Bodybuilding.com Forums - Female Bodybuilding

During PCOD or PCOS can body building been done

During PCOD or PCOS can body building been done

by AltiusHospital via Bodybuilding.com Forums - Female Bodybuilding

Late period and irregularities

I have been prepping for a show since January of this year (it is now April 11th.)
My show was supposed to be yesterday but due to the Coronavirus, as all of you know, shows were cancelled. So I went off my prep and started eating a 70/30 diet about 4 weeks ago. I also obviously have not been lifting weights because of the quarantine but instead have been doing HIIT training and biking 10-15 miles a day.
Throughout my prep I did not lose my period, however I am now at least two weeks late from my last period due date.

Do you believe my irregular/late period is due to diet change, exercise change, or a combination of both? What else could be the cause?
I tested negative on a pregnancy test so that is ruled out as well.

I’d appreciate any insight. Thank you!

by alib365 via Bodybuilding.com Forums - Female Bodybuilding

Losing tummy fat

I am a 30 year old female, I have been training with a personal trainer/nutritionist for the last year but I can't seem to get rid of the fat on my stomach. I had a child 5 years ago via C section. I am 5'1", peaked at 220#, now down to 132#. What can I do to help get rid of this that's left? I am trying to build muscle as I go but can't seem to get rid of this.

My daily calories are roughly 1200-1400. Macros broken down ~100-130g protein, ~100-160g carbs, ~30-40g fat.

I work out 5-6 times a week with weights and cardio.

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by pink21blue via Bodybuilding.com Forums - Female Bodybuilding

Weightloss probleme zone: legs

So i'm 5'5 and used to weight 250 pounds in the last 2 year i've lost 80pounds but the thing is i overall lost a lot of size but my legs, specifically my calfs and a little of my quads literally didnt get smaller at all! i put on some of my old pants and around my stomach is the pants are really big but i legs fit perfectly in there.
I get that i naturally tend to have bigger legs and also i can build leg muscle really easily but is there a way or another reason why my legs are still that big and what can i do against it?
i'm still trying to lose a couple pounds also as of right now i try to do more reps with less weight and variate with yoga/cardio in between.

by Ria11 via Bodybuilding.com Forums - Female Bodybuilding

ladies help with a supplement survey

Hey ladies, I have a friend working on her RD (registered dietician) she has prepared a survey as part of her thesis and she needs to get 100 people or more , actually the more the better
it's anonymous and does not ask for any personal informations it's legit and it is from NYU , there has been a predominant male participation I was hoping to get more females to partecipate

if you have 5-7 min to spare it would be awesome if you could participate in this survey
only requirement is age 40 to 59 ..
there is a strong possibility that the results might be published since apparently there aren't many studies done on this age group

this is the link
https://nyu.qualtrics.com/jfe/form/S...hvVmKBVyQjW0x4





thanks and be safe

by BrotherWolf via Bodybuilding.com Forums - Female Bodybuilding

Is this an appropriate plan for a beginner?

Hi, I'm trying to use the corona lockdown to kickstart a better workout routine. I was in hospital for an extened period of time two years ago and gained a lot of weight, lost a lot of muscle, strength. Before, I'd eat about 1700-1900 calories, do easy calisthenics or run 3x a week and kickbox 2x a week.
Now I have no idea how much I eat, probably way too much, since I gained about 20 kg in 2 years. I kind of lost motivation to get back on the horse and start all over after the hospitalization. I know that generally gaining muscle while losing weight is unlikely, but I'm hoping to see some beginner's progress.

I am now 28, weigh 79 kg at a height of 160 cm. I'm aiming to be around 60kg.
My current BMR should be slightly below 1500.

I am currently trying to lose some weight in order to gain more mobility, as well as create more strength and muscle.
I am aiming at 1500 kcal a day, with about 30/30/40 protein/fat/carb ratio. I'm a pescetarian and don't eat meat and dont have access to a variety of fish during self-isolation, so my protein will be mostly eggs, beans, canned tuna, nuts and soy.

Since lock-down started last week, I do half an hour of yoga each morning, half an hour of calisthenics during lunch break, and another half hour of calisthenics after work.

So far there has been no change in my weight. Is this an appropriate plan? Should I reduce calories? What would be a better balance to achieve my goals? Is calisthenics even enough to build muscle even in a beginner? Unfortunately I have to do with whatever is in my apartment. Should I just focus on weight loss until I get access to a proper gym?

I assume that lockdown where I live will be at least 2 months, which is the time period that I wanted to focus on losing weight and gaining muscle. After that, I will focus more strongly on losing weight. I don't really have a timeframe in which I want to achieve my goals, maybe until around early next year. Mostly I want to get in shape quickly and then establish a sustainable workout routine again.

I appreciate your advice!

by Jaydenn91 via Bodybuilding.com Forums - Female Bodybuilding