Post-Bulking Progress Pictures (Female)

achief192

Amazing job!!!! Keep it up !!

Stephanie2167

You look amazing! Great job!

ARDuBaie

You can definitely see definition in your calf muscles (gastrocnemius). You look great! Good job!

drivermarshy

wow i have found my new motivation to continue! thank you and well done on what u have achieved!!

treatingmybodyright

What a great example of how weightlifting can transform your body! Congrats!

estevo66

You look great

november03

Wow you look great! Thanks for posting and being an inspriation!!!

gailosborne

really super work = fabulous inspiration.

nursegnet

Wow! I love this post! Very inspiring!

RainbowBrite86

This is AWESOME sauce! Hon, you've done a great job! ♥

melissaw1232

You have inspired me to lift heavier!!!
You look Awesome - like the hot mom I want to be!! lol
kudos to you!

keesh1123

Just the BUMP I needed

Congrats on your success!

jamaicanlady

This is where I want to be. I just LOVE muscles too. You look FANTASTIC!

courtwhitear

Can I share your post on my website? I am looking for great and inspirational content (it's called Wellness Women) and I would love to show women a different side to taking care of our bodies! GREAT JOB! You look awesome!

Rae6503

Can I share your post on my website? I am looking for great and inspirational content (it's called Wellness Women) and I would love to show women a different side to taking care of our bodies! GREAT JOB! You look awesome!

Um. Sure. I guess.

Yanicka1

Can I share your post on my website? I am looking for great and inspirational content (it's called Wellness Women) and I would love to show women a different side to taking care of our bodies! GREAT JOB! You look awesome!

Um. Sure. I guess.

Ohhh you are getting famous. You should get an agent

Rae6503

Can I share your post on my website? I am looking for great and inspirational content (it's called Wellness Women) and I would love to show women a different side to taking care of our bodies! GREAT JOB! You look awesome!

Um. Sure. I guess.

Ohhh you are getting famous. You should get an agent

You can say you knew me when. ;-). You are one of my oldest MFP friends.

AntWrig

You're looking great. I can't wait to see you when you cut down. I am adding you as a friend.

cowgirlzride

Well if that is not inspiration I don't know what is. GREAT job.

mandypooh2103

a Freakin mazing!!!!!

debilyn574

Great job! I need to re-read this and not get discouraged by my weight going up!

momotivation

bump, hope I can use this in the future!

wjranch

Do you have any specific strength goals? I know you said you are about to start cutting but I'm just curious.

I'm actually pretty happy with the strength gains I've made, and yeah, I'm not sure how much more I can make once I start eating at a calorie deficit. My squats have been stalled at the same weight for a while now, which is annoying. I really wanted to do the "big plates" (so 135) for deads and squats but haven't made it even close with squats. I might switch to 5 x 5s or something.

I am also very interested in 'heavy lifting' ........ I am working a 3 x 8 with a minimum 5 lbs increase each workout....... 3 days a week. (i've posted my weekly workout routine on my profile blog) Tonight I squated 115 lbs and deadlifted 115 lbs.... my chest press is stalled at 105 lbs though I plan on switching that one up Monday...... any suggestions would be welcome? LOL

I am planning on being able to squat and deadlift my own body weight by next friday! 125 lbs I WILL DO IT!
Good Job!! You look fantastic and I LOVE the comparison you've made between muscle vs fat ......... 12 down to a 6 with only a single pound difference! That should spell it out very clearly for anyone who doubts women should lift weight and build muscles!!

Rae6503

I did end up switching to Strong Lifts 5x5. The website is a little gimmicky but I've heard it's a great program for strength gains. I really wanna get past 95lbs on my squats!

eschwab855

wow

iamladibeast

bump

enelira

And because I'm an attention *kitten*, I put the 3 side by side:

When did u decide to bulk and what did that mean for your diet.

I want start the lifting heavy but I am new at this. I am 5' 3", 130-135lbs and I have been doing a calorie deficient diet. I want to definitely gain muscle and definition and decrease my body fat %.... does it work like that? Can I do both?

For a newbie what program do your suggest I should follow. And how do I incorporate cardio and yoga? Will that work against the liftin? Also as far as diet, will I have to change it from a calorie deficient diet?

Sorry for all the questions but what you have done had great results.

Rae6503

When did u decide to bulk and what did that mean for your diet.

I want start the lifting heavy but I am new at this. I am 5' 3", 130-135lbs and I have been doing a calorie deficient diet. I want to definitely gain muscle and definition and decrease my body fat %.... does it work like that? Can I do both?

For a newbie what program do your suggest I should follow. And how do I incorporate cardio and yoga? Will that work against the liftin? Also as far as diet, will I have to change it from a calorie deficient diet?

Sorry for all the questions but what you have done had great results.

I actually decided to bulk when I still had about 10lbs of fat to lose. Mainly, I just wasn't in a place mentally to diet anymore and it was fall so winter seemed like a good time to "bulk". I guessed that maintenance for me was about 2300 net since I was losing about a half pound a week eating 2000 net. So I started eating about 10% above that, so 2600 net. I gained about 3lbs right off the bat, then nothing for a long time, so I upped it again to 2800. I follow IIFYM meaning, I try to eat my minimum protein (1 gram for every pound of lean body mass), and minimum fat (0.3 grams for every pound of total mass), and everything else is free game.

It's difficult for most people to increase muscle mass while on a calorie deficit. People new to lifting, can but it won't be by much. You can make great strength gains while dieting however. Since it's summer and you still want to lose some fat, what I'd suggest is eating at a small calorie deficit (500-300) below maintenance and lifting. You'll probably make some decent strength gains, maybe gain a little bit of muscle, and lose some fat over the summer. Then come fall you can decide if you want to do a traditional bulk.

I actually answered your other post about Strong Lifts. I just started this program and think it's great. As long as you start with just the bar, and really pay attention to the videos and the good form tips, this is a great program for beginners. If you can maybe have someone video you at first and have people here check your form. Good form is really important especially on the big lifts like squats and deads. Cardio is great, but don't over do it. You don't NEED to do an hour or more every day like I seem some people doing. A half hour of low-moderate intensity cardio after lifting is fine. Maybe something higher intensity stuff on non-lifting days. Take at least one full rest day a week (or just do yoga or go for a relaxing walk).

I hope that helped. Let me know if you have any other questions. I'm not an expert but I've done a good amount of research and collected a good friends list of the super smart people on this site...

enelira

Thank you so very much. This was great information.

i did see the other post but I guess I still had questions

:happy:

ricksnaustin

AWESOME JOB! That's inspiring.