Testosterone, pcos, body recomp

Hi all,

I need some help and advice. Ive been trying to recomp for a couple of years now, and feel like im just spinning my wheels.

History, between 2016-2020 i lost ~85lbs. Ive managed to keep it off with consistent weight lifting and counting calories, but Im stuck at low calories and high body fat percentage. Im still at 28-30% body fat, and I want to get to 20%. I have pcos and insulin resistance, so I eat low carb (~50 grams net carbs) to keep my blood sugar and A1C in check. Over the last two years ive been trying to add lean body mass, and have tried to increase my protein to 100-130 grams a day, and increase my weight lifting frequency & weights, but it just feels like ive added fat instead of muscle. Ive gained 8lbs so far this year, but im not stronger. I always feel tired and weak, and dont have any energy.

I recently went to get my hormones checked and my testosterone dropped to below postmenopausal levels, even though Im only 36 and have a regular cycle. Ive been taking metformin for 7 years, but also take DIM to try to lower the excess phyto-estrogens.

I know metformin can lower testosterone, but I didnt realize it was such a large effect. Can anyone tell me how to naturally increase my testosterone levels? Do i have to lower/stop the metformin? I dont want to increase my A1C and have to go on insulin...

I consulted with an HRT doctor, but insurance doesn't cover it and it will cost $4,000 a year for a low dose TRT treatment. I know it also has side effects of its own, so i would rather fix this without TRT if possible.

Female 5ft, 3inches
36 years old
Currently 147lbs, 28-30% body fat
Lift weights (20-30lbs dumbbell workouts at home) 3-4 times a week.
Eat between 1400-1650 average weekly depending on workouts/hunger

Total testosterone 10 ng/dl (normal range 14-76)
Free testosterone .7 pg/ml (normal range 1.4-15.6)
Testosterone bioavailable 1.8 ng/dl (normal range 3.5-36.1)


Thank you for any help and advice

by Dragwah via Bodybuilding.com Forums - Female Bodybuilding

6 weeks progress

Hi everyone,

So I'm just over 6 weeks in. I've posted progress pictures in my gallery. According to the scales I've gained about 3 pounds but I think it looks like I've gained more than that?

Anyway, enjoying it so far. 🙂

by Petal040 via Bodybuilding.com Forums - Female Bodybuilding

Skinny 24F with GI problems and Bloating

Hi everyone,

This is not really a bodybuilding question but rather a beginner question for someone who has health issues. I've always been relatively skinny, with a flat stomach. I had a recent septoplasty unrelated to my stomach that caused me bloating. I've been on a journey to gain muscle anyway but now I see my stomach bloated its hard to get into the mindset that it will ever go away. Just tmi, I have also been experiencing chronic constipation the past few months. I never had it to this extent. I tried everything, herbal laxatives, probiotics, no sugar, clean diet, frequent exercise. Nothing. I met with my GI doctor who did a colonoscopy. Nothing. Just internal hemorrhoids and inflammation.

I checked with my gyno. I'm relatively healthy but I have a functional cyst on my right ovary which she says women get all the time and will go away. So here I am, at 24, a skinny woman but a bloated stomach when I wake up (which I'm not used to). Now I'm thinking I have to do pelvic floor exercises and bust my ass at the gym with abs, and squats so it all goes away. I'm afraid even when I do gain muscle mass I will always have the bloated stomach appearance but I'm not letting it get in the way of my goals.

The thing that bothers me the most is I always feel exhausted. I can barely go to work, do my masters, and go to the gym. I don't have much of an appetite anymore because I bloat after one big meal. I can't really gain weight eating small meals. Going to the bathroom takes forever. I feel like an 80 year old woman.

I feel like if I don't gain some muscles within the next year or so I could be declining in health and I don't really see myself surviving too long. It's painful and having IBS sucks, but I just want to know if anyone conquered this through rigid exercise and if maybe someone whos had it more severe beat it through heavy weightlifting. Thanks.

by Thatgirl25 via Bodybuilding.com Forums - Female Bodybuilding

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by mudispellhome34 via Bodybuilding.com Forums - Female Bodybuilding

Is my weekly routine ok for abs and building muscle?

I am female. 25 years old. 5”0. Started off 47 kilos, 20% body fat. Now I am 45 kilos (99lbs) and 19.5% body fat.

I am really wanting abs - this is my main goal. I aim to achieve this by getting 17% body fat or less. My secondary (but equally important) goal is to get visibly strong glutes.

Here is my weekly training routine. If you notice anything wrong or if it could be improved in any way please let me know.

Everyday I use the stationary bike for 30 mins when I wake up, in heart rate zone 2.

5 days a week I do a 30 min workout using dumbbells/bands, working on glutes or arms or abs.

1 day a week I do heavy lifting with deadlifts, squats etc followed by 20 min intense run ending on stairs.

I run three times a week. 1 day is long run, other is short and intense. Last one is speed or hills.

So far I have lost 1% body fat. I eat 1500 calories a day. Less if it is a rest day and 1500 exactly if it is training day (with protein powder).

Is there any way I can improve this routine for my goals? Or is it okay and I just need to be patient?

by Sachi259 via Bodybuilding.com Forums - Female Bodybuilding

Is my weekly routine ok for abs and building muscle?

I am female. 25 years old. 5”0. Started off 47 kilos, 20% body fat. Now I am 45 kilos (99lbs) and 19.5% body fat.

I am really wanting abs - this is my main goal. I aim to achieve this by getting 17% body fat or less. My secondary (but equally important) goal is to get visibly strong glutes.

Here is my weekly training routine. If you notice anything wrong or if it could be improved in any way please let me know.

Everyday I use the stationary bike for 30 mins when I wake up, in heart rate zone 2.

5 days a week I do a 30 min workout using dumbbells/bands, working on glutes or arms or abs.

1 day a week I do heavy lifting with deadlifts, squats etc followed by 20 min intense run ending on stairs.

I run three times a week. 1 day is long run, other is short and intense. Last one is speed or hills.

So far I have lost 1% body fat. I eat 1500 calories a day. Less if it is a rest day and 1500 exactly if it is training day (with protein powder).

Is there any way I can improve this routine for my goals? Or is it okay and I just need to be patient?

by Sachi259 via Bodybuilding.com Forums - Female Bodybuilding

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by libertyman via Bodybuilding.com Forums - Female Bodybuilding

Gaining Weight /Possibly Silly Question

I hope this is okay to post in here. I hate trying to "google" these things.
Long story short (well, a bit long) -
Family history of overweight people. I understand we're starting to realize part of this is genetics now, so I feel it's important to note. Thyroid issue and PCOS. Both of which are under control, and have been for many years.
40 years old. Love to exercise. Up until about 2 years ago, I was doing 2 a days most days - Running or some sort of cardio in the morning, then weight lifting or HIIT-type workout after work in the evening. Ate well, as it increased my performance, and well, honestly, with my family history, I know what I'm up against. Was very strong for my size, and very muscular - 5'4" 165. Not skinny by any means, but very fit, very muscular.

Then, went through a very difficult time, including the sudden death of both parents - one of which was quite horrible. During this time, wasn't sleeping at all, was woken up in middle of the night to have to rush to the hospital with just horrible situations and decisions - just high stress all around. To cope, switched to 3 a days pure cardio, 7 days a week - dripping in sweat, hour plus long cardio sessions on no sleep.
You can guess what happened there - craving of sugar, occasional alcohol use to sleep when I could, and insanely rapid weight gain. had to be over 198 at one point - was too scared to get on the scale

Now (as of about 3 months ago), my cortisol levels are starting to recover, and I'm starting to get my blood levels back on track, and have focused back on diet and exercise. Watching macros and lifting again, seeing body change - noticing muscle come back very quickly. (Which, surprisingly took a lot longer to get strength back than you'd think!) High on protein, but not doing any crazy keto or anything like that. Was down to 185 last week
Now, here's the ridiculous question - and I KNOW I know better, but I need the reassurance.
Was lifting really heavy with lots of reps this week. Muscles are honestly at full exhaustion at this point, especially core. Got on scale - and was up 3 lbs on this week's weigh in :(
Is it possible with 5-6 times a week workouts, most days with weights, pretty much every day with bodyweight - that my muscular growth is outpacing the fat loss?

S: Heated Yoga with weights, M: Barre with Weights, T: HIIT, W: rest, T: Full Body Weight Lifting, F: Elliptical with resistance/incl (basically a rest day), S: 50/50 Indoor Spin with Resistance, Jump off for full body resistance training with weights

by lemke2013 via Bodybuilding.com Forums - Female Bodybuilding

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by youcefelt via Bodybuilding.com Forums - Female Bodybuilding

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by jamesabangmaa via Bodybuilding.com Forums - Female Bodybuilding

Fat loss / body composition while breastfeeding

Hi Ladies,

A little advice please. I'm 3 months post c-section and have been back to working out for the past month doing weight lifting and HIIT daily along with a high protein, moderate carb diet (protein oats post workout in the AM, protein salad for lunch, yoghurt and nuts for snack and healthy balanced dinner) around 1800- 200kcals per day I know breastfeeding burns around 500kcals a day.

Pre-pregnancy I was 128lbs, 18% BF and in great shape. I exercised daily all through my pregnancy until the night before I had my baby. I'm 40 years old.

Now, 3 months postpartum and I weigh the same as I did 10 days after I had my baby (I lost 20lbs within one week and have been holding onto the last 10lbs ever since)

Mammas ... did you find that you held onto that last 10lbs until you stopped exclusively breastfeeding? My BF is now 28% and weight is exactly 10lbs over despite working out and watching calories. I usually lose BF very quickly but not right now!

Any tips / insights would be great :)

by Travellingyogi via Bodybuilding.com Forums - Female Bodybuilding