Bodybuilding Women

chrystel1
chrystel1 Posts: 2 Member
edited November 17 in Goal: Gaining Weight and Body Building
Looking for advise from women on how to loose weight and gain muscle. Serious discussions only! Looking for friends to bounce ideas and questions from as well as tips and tricks!

Replies

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited April 2017
    I'm male, recomp is your goal.

    Use the search function and you'll find a ton of threads involving how to recomp successfully.

    There are no tricks, run a lifting program knowing that you won't progress as fast as bulking and eat at maintenance.
  • sardelsa
    sardelsa Posts: 9,812 Member
    Are you at or near your goal weight? Then yes recomp will help you lose fat and gain muscle at the same time.

    If you still have weight you want to lose, I would focus on lifting and eating at a small deficit and ensuring you get adequate protein to retain muscle.

    So it will depend on your goals.
  • New_determination
    New_determination Posts: 1,460 Member
    Agree recomp and patience
  • usmcmp
    usmcmp Posts: 21,219 Member
    sardelsa wrote: »
    Are you at or near your goal weight? Then yes recomp will help you lose fat and gain muscle at the same time.

    If you still have weight you want to lose, I would focus on lifting and eating at a small deficit and ensuring you get adequate protein to retain muscle.

    So it will depend on your goals.

    This.

    If your body fat is still high and you have a bit of weight left to lose recomp is not appropriate yet.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    sardelsa wrote: »
    Are you at or near your goal weight? Then yes recomp will help you lose fat and gain muscle at the same time.

    If you still have weight you want to lose, I would focus on lifting and eating at a small deficit and ensuring you get adequate protein to retain muscle.

    So it will depend on your goals.

    This, thirded.
  • ritzvin
    ritzvin Posts: 2,860 Member
    If looking to start weight-training, then Stronglifts 5x5 is a decent simple program to start with (alternating squats/deadlifts/overhead press and squats/bench press/rows as the main lifts and default 5 lb/session progression). There are some other good programs too. (You can get the book off Amazon or wherever, and there are also a variety of Apps to support it and the other common training programs).
  • Kimo159
    Kimo159 Posts: 508 Member
    I agree with a few of the other posters, eat at reasonable deficit and lift if you still have weight to lose. If you're near your goal weight then lift and eat at maintenance.

    I assume you already have a lifting program going but if you don't you can refer to this thread:
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
    There's a lot of good options so just pick a program and stick with it if you haven't already picked one.

    Good luck!
  • JoRocka
    JoRocka Posts: 17,525 Member
    sardelsa wrote: »
    Are you at or near your goal weight? Then yes recomp will help you lose fat and gain muscle at the same time.

    If you still have weight you want to lose, I would focus on lifting and eating at a small deficit and ensuring you get adequate protein to retain muscle.

    So it will depend on your goals.

    thirded- fourthed- whatever- this.
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    Kimo159 wrote: »
    I agree with a few of the other posters, eat at reasonable deficit and lift if you still have weight to lose. If you're near your goal weight then lift and eat at maintenance.

    I assume you already have a lifting program going but if you don't you can refer to this thread:
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
    There's a lot of good options so just pick a program and stick with it if you haven't already picked one.

    Good luck!

    Yes! In addition to eating for your goal (whether you need to cut more fat or are ready to jump right into a recomp), find a good established/progressive program!
  • richardgavel
    richardgavel Posts: 1,001 Member
    You might want to reset expectations. I assume "lose weight and gain muscle" is thought to happen at the same time, but you won't get that. In a recomposition, you can lose fat and gain muscle and stay at roughly the same weight. Or you can lose weight, get to a lower BF and then focus on adding weight in the form of muscle. None of this, though, implies that you shouldn't start weight training as soon as you can, at the very least to preserve existing muscle.
  • usmcmp
    usmcmp Posts: 21,219 Member
    richardgavel wrote: »
    You might want to reset expectations. I assume "lose weight and gain muscle" is thought to happen at the same time, but you won't get that. In a recomposition, you can lose fat and gain muscle and stay at roughly the same weight. Or you can lose weight, get to a lower BF and then focus on adding weight in the form of muscle. None of this, though, implies that you shouldn't start weight training as soon as you can, at the very least to preserve existing muscle.

    A new lifter or someone who is obese can gain muscle while losing weight.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    OP do you have an idea what your current body fat % is? That will determine what you should do ..keep cutting, bulk/cut, recomp...
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