Female Bulking Advice Needed

tjthegreatone

Have to say dying of jealousy at the OP's photos. If I had abs like those my work here would be done!
Wow. Far from a bulk yet...still working on getting calories under control but bumping for future reference if/when the time comes.
All the best with your new goal OP! With your determination and sensible approach I'm sure it'll go to plan.

vlabbate

Hi You pictures are amazing. I am trying to do the same thing now by bulking up on food to build muscle mass. I went from 1800cal to 2000, to 2400 and on my heavy lifting days I am at 2700cals. I was told to do this before work out eat a protein source, plus a complex carb exchange, work out, after work out protein source with a simple carb exchange. Additional protein shake at night, with peanut butter. My dietician has me following 40% carbs, 30% protein, 30% Fat. I need the mono saturated fats to produce testosterone to boost muscle mass growth. My trainer had switched me off of metabolic full body work outs to SS weight training 10-13 reps for hypertrophy with 13 min interval running on treadmill after work out. Hope this helps.

Barbellgirl

Looking good Haven't read whole thread, but I just finished my first bulk. I aimed for a max of 1/2 pound a week gain since we can't gain muscle very quickly. I prefer to use formulas to work out my protein and fat, and just fill the rest of my calories with carbs, so only my carbs really move up and down, rather than use a straight percentage split.

Thank you. I do get more than my minimum protein and fat requirements. I currently get 1.54g protein per pound of body weight, my fat intake is .495g per pound, and the rest are carbs. I feel very good at these levels and wouldn't want to drop the protein and fat any lower due to satiety.

I'm also shooting for a 1/2 lb. a week and 2 lb. a month weight gain. I'd love to see any pre and post bulking pictures you have.

Barbellgirl

Have to say dying of jealousy at the OP's photos. If I had abs like those my work here would be done!
Wow. Far from a bulk yet...still working on getting calories under control but bumping for future reference if/when the time comes.
All the best with your new goal OP! With your determination and sensible approach I'm sure it'll go to plan.

Thank you very much, you are super sweet. Just stick to your plan. Determination and persistence will get you there too. :flowerforyou:

MityMax96

Awesome pics BBGirl

How long you been doing IF?

Love seeing moms with better bodies than teenagers. :happy:

Barbellgirl

Hi You pictures are amazing. I am trying to do the same thing now by bulking up on food to build muscle mass. I went from 1800cal to 2000, to 2400 and on my heavy lifting days I am at 2700cals. I was told to do this before work out eat a protein source, plus a complex carb exchange, work out, after work out protein source with a simple carb exchange. Additional protein shake at night, with peanut butter. My dietician has me following 40% carbs, 30% protein, 30% Fat. I need the mono saturated fats to produce testosterone to boost muscle mass growth. My trainer had switched me off of metabolic full body work outs to SS weight training 10-13 reps for hypertrophy with 13 min interval running on treadmill after work out. Hope this helps.

Thank you for sharing this. Our macros are very similar and I can definitely see why you would need slightly more fat. That's interesting advice about the different carbs before and after, but I understand the reasons for them. My new personal trainer has me doing something similar. Insulin is definitely our best friend at times.

SS, does that stand for Starting Strength or something else? Thank you again, and are you tasking pre and during bulking pictures?

Barbellgirl

Awesome pics BBGirl

How long you been doing IF?

Love seeing moms with better bodies than teenagers. :happy:

Thanks Max. I've been doing IF for the last 2-3 months. It comes very natural to me. I don't wake up hungry. But I love breakfast food so I'll eat breakfast for dinner quite a bit. On the rare day that I am hungry when I wake up, I eat. I generally eat though from noon to 10 pm.

MityMax96

I have been doing it for 63 days now, loving it....

Just think I will have to tweak caloric intake....went from ~182 -> 176 lbs.

Did that happen with you, or did you stay at same weight?

Barbellgirl

I have been doing it for 63 days now, loving it....

Just think I will have to tweak caloric intake....went from ~182 -> 176 lbs.

Did that happen with you, or did you stay at same weight?

I'm not sure my results are typical Max. I was doing absolutely nothing except sitting all day, eating fast food and drinking alcohol at night before I decided to turn my life around which was in May. I was at a normal weight but just a higher body fat. When I started lifting and eating healthy foods I stayed the same weight but gained muscle and lost fat.

I worked with a personal trainer for five week starting in mid-June because I wanted to learn to use free weights. The second week we worked together she measured my body fat using the calipers and repeated the test with the same calipers four weeks later and I went from 23 to 20% body fat in that time. I think it was the combination of strength training, cardio, IF, a clean diet, lots of rest, reducing stress, and newbie gains. I was eating at a slight deficit (about 200) at this time and not eating back exercise calories.

Eta: since increasing my calories last Monday from TDEE of 1800 to 2000 I've gained 1/2 pound. That puts me exactly one pound heavier than I was when I started, and I will tell you, muscle looks so much sexier than just skin with fat under it and no muscle tone.

Boogage

Bumping to follow your progress. I'm trying to find my maintenance cals so I can start a lean bulk.

MityMax96

I have been doing it for 63 days now, loving it....

Just think I will have to tweak caloric intake....went from ~182 -> 176 lbs.

Did that happen with you, or did you stay at same weight?

I'm not sure my results are typical Max. I was doing absolutely nothing except sitting all day, eating fast food and drinking alcohol at night before I decided to turn my life around which was in May. I was at a normal weight but just a higher body fat. When I started lifting and eating healthy foods I stayed the same weight but gained muscle and lost fat.

I worked with a personal trainer for five week starting in mid-June because I wanted to learn to use free weights. The second week we worked together she measured my body fat using the calipers and repeated the test with the same calipers four weeks later and I went from 23 to 20% body fat in that time. I think it was the combination of strength training, cardio, IF, a clean diet, lots of rest, reducing stress, and newbie gains. I was eating at a slight deficit (about 200) at this time and not eating back exercise calories.

Eta: since increasing my calories last Monday from TDEE of 1800 to 2000 I've gained 1/2 pound. That puts me exactly one pound heavier than I was when I started, and I will tell you, muscle looks so much sexier than just skin with fat under it and no muscle tone.

Roger that.

Work is paying off, keep it up.

Barbellgirl

10/10/13 Leg gains!!!! I'm up a 1/2 pound for the month, slow but steady progress.

SonyaCele

congrats on the 1/2 lb!. Do you measure your bf% also to track lean mass gain? i've been tracking mine on an electronic scale, I did a water tank about 6 months ago and in 6 months i'll do it again. i also do measurements with a tape measure, i find them more accurate than the scale. but i use all the info to track progress.

Barbellgirl

congrats on the 1/2 lb!. Do you measure your bf% also to track lean mass gain? i've been tracking mine on an electronic scale, I did a water tank about 6 months ago and in 6 months i'll do it again. i also do measurements with a tape measure, i find them more accurate than the scale. but i use all the info to track progress.

I just got one of those Omron hand held devices this week, and I know they aren't terribly accurate but I'm going to use it for trend tracking. I'm also taking measurements.

iceqieen

I just wanted to say, you are awesome :flowerforyou:

Serah87

Congrats!! Soon to be bulking in the near future. 27 more pounds to go and BF% is 25.1, hoping to get that down to 18%-20%. Again congrats!! You look awesome!! :flowerforyou:

Ohh by the way, I am 44 yrs old.

Barbellgirl

I just wanted to say, you are awesome :flowerforyou:

Thank you ver much. :flowerforyou:

Congrats!! Soon to be bulking in the near future. 27 more pounds to go and BF% is 25.1, hoping to get that down to 18%-20%. Again congrats!! You look awesome!! :flowerforyou:

Ohh by the way, I am 44 yrs old.

You are making fantastic progress. When you are ready, there is a new group here called 'women who bulk' that are sharing their experiences with one another. :drinker:

Mobilemuscle

I have been doing it for 63 days now, loving it....

Just think I will have to tweak caloric intake....went from ~182 -> 176 lbs.

Did that happen with you, or did you stay at same weight?

I'm not sure my results are typical Max. I was doing absolutely nothing except sitting all day, eating fast food and drinking alcohol at night before I decided to turn my life around which was in May. I was at a normal weight but just a higher body fat. When I started lifting and eating healthy foods I stayed the same weight but gained muscle and lost fat.

I worked with a personal trainer for five week starting in mid-June because I wanted to learn to use free weights. The second week we worked together she measured my body fat using the calipers and repeated the test with the same calipers four weeks later and I went from 23 to 20% body fat in that time. I think it was the combination of strength training, cardio, IF, a clean diet, lots of rest, reducing stress, and newbie gains. I was eating at a slight deficit (about 200) at this time and not eating back exercise calories.

Eta: since increasing my calories last Monday from TDEE of 1800 to 2000 I've gained 1/2 pound. That puts me exactly one pound heavier than I was when I started, and I will tell you, muscle looks so much sexier than just skin with fat under it and no muscle tone.

Hard work pays off

If you plateau I would HIGHLY recommend learning to cycle your carbs

that is possibly the most effective technique you can do to gain muscle/burn bodyfat simultaneously and I used it extensively during my competitive years(as did my S/O at the time when she was doing bikini comps)

cmeiron

If you plateau I would HIGHLY recommend learning to cycle your carbs

that is possibly the most effective technique you can do to gain muscle/burn bodyfat simultaneously and I used it extensively during my competitive years(as did my S/O at the time when she was doing bikini comps)

Can you please explain what you mean?

Barbellgirl

Hard work pays off

If you plateau I would HIGHLY recommend learning to cycle your carbs

that is possibly the most effective technique you can do to gain muscle/burn bodyfat simultaneously and I used it extensively during my competitive years(as did my S/O at the time when she was doing bikini comps)

Thank you. I actually played with carb cycling when I got my body fat down before and liked it. My trainer, who competes, mentioned 'fat cycling' and I can't wait to hear more about that. It sounds tasty.

Mobilemuscle

Ive done fat cycling before and found it is effective for a more endomorphic bodytype... but try it out and let us know

I always found that doing a sequence like this

Day 1 Moderate
Day 2 Moderate
Day 3 Low
Day 4 High
Day 5 moderate
Day 6 VERY Low
Day 7 VERY HIGH

worked wonders

You need to log your carbs and see how your weight and tissue quality/energy levels are to find the moderate days since there are multiple variables

But I found that low days were generally 50% of typical carbs days and very low days were 25%

High days were 150% carbs and very high days were 300%(meaning i would eat 1000+ carbs those days when I was 260+lbs and my SO was eating about 350 carbs at 115lbs)

Amazing results maintaining maximum muscle and stripping away fat

Barbellgirl

Ive done fat cycling before and found it is effective for a more endomorphic bodytype... but try it out and let us know

I always found that doing a sequence like this

Day 1 Moderate
Day 2 Moderate
Day 3 Low
Day 4 High
Day 5 moderate
Day 6 VERY Low
Day 7 VERY HIGH

worked wonders

You need to log your carbs and see how your weight and tissue quality/energy levels are to find the moderate days since there are multiple variables

But I found that low days were generally 50% of typical carbs days and very low days were 25%

High days were 150% carbs and very high days were 300%(meaning i would eat 1000+ carbs those days when I was 260+lbs and my SO was eating about 350 carbs at 115lbs)

Amazing results maintaining maximum muscle and stripping away fat

Thank you very much. :flowerforyou:

Did you increase your fat on the lower carb days?

rachael1805

this is mind-boggling, in all the right ways- best thread on here!

Chicklit007

you look awesome! Do you have any before photos???

Barbellgirl

you look awesome! Do you have any before photos???

Sure do. When I started this process of getting in shape, I wasn't horrible looking. I was just very soft, fluffy, giggled too much and had ugly cellulite on the back of my legs. It's a condition that I call "skinny fat." I know some people don't like that term, but I feel like it described me. I was skinny, but had way too much fat and not enough lean body mass. Here are my progress photos up until the ones I posted at the beginning of the thread.

Please pay particular attention to my arms and my lower legs. It may not be the easiest to see in pictures, but when I started my legs were soft and squishy and when I sat down, yuck. Now, they are strong and firm whether standing or sitting. Several posts above you can see what my legs look like now. Even in July I couldn't flex my legs, but I can now. :laugh: :embarassed:







I worked hard those first few months to get my body fat down, now I'm focused on building muscle. I've come to love muscle and the fit look, and now I want more of it! :laugh: :flowerforyou:

Mobilemuscle

Ive done fat cycling before and found it is effective for a more endomorphic bodytype... but try it out and let us know

I always found that doing a sequence like this

Day 1 Moderate
Day 2 Moderate
Day 3 Low
Day 4 High
Day 5 moderate
Day 6 VERY Low
Day 7 VERY HIGH

worked wonders

You need to log your carbs and see how your weight and tissue quality/energy levels are to find the moderate days since there are multiple variables

But I found that low days were generally 50% of typical carbs days and very low days were 25%

High days were 150% carbs and very high days were 300%(meaning i would eat 1000+ carbs those days when I was 260+lbs and my SO was eating about 350 carbs at 115lbs)

Amazing results maintaining maximum muscle and stripping away fat

Thank you very much. :flowerforyou:

Did you increase your fat on the lower carb days?

No...it is carb cyclical as well... very necessary

mrdexter1

clearer pictures, and you re trainer is spot on to have you work on shoulders arms and chest to give the illussion of / define waist and its just a case of putting the work in and getting diet right, and accepting age is a slight handicap which will inevitably slow progress.

Handicapped by age at 52 and also with inevitable lower testosterone levels most men ignore or havnt a clue about, i have a similar work load ahead when i finish stripping all my fat off and it does seem a bit unfair i m able to visit my doctor and be reffered to hospital to confirm i can have testosterone replacement injections - Not sure that as its all above board you could call that cheating, but i ve timed my fat off to coincide with this treatment so i can bulk with the same testosterone levels i had when youthful !

jah8670

You look great keep on doing what your doing.

MyChocolateDiet

This is an exciting transformation to watch. Congrats on your efforts so far and can't wait to see what you decide to do with your body next. It was a beautiful canvas to start with and can't wait to see your masterpiece. If you've been directed to ETP group I think you are in the right place for the tools to get you where you want to be. Good luck! :flowerforyou:

softballislife7

you look amazing!