HMVOL7409 Member

You will gain fat. Period. I will be honest and say I see many women try to avoid this as much as possible when trying to bulk and unfortunately they fail to gain at all or their gains are so minimal they feel they wasted their time. Increase your calories at a moderate level, 100 calories per week is what many do and see…

Great gains!

Lol, I am getting ready to turn 34 and have better muscle now then when I competed at 23. It doesn't happen overnight and it doesn't happen in 12 wks. If it's something you're truly committed to you'll work on it as long as it takes. Can someone completely change they way they look in a year? Absolutely but you are going…

Great links; everyone's macros will be different. FWIW I'm 5'2, 34yo currently 136lb though I'm bulking on 3000 calories. Pre bulk I was around 125-128 and would lose on 2000 calories; maintenance was around 2200-2300. I lift 4-5 days a week and only do 1-2 sessions of HIIT for 20-30 mins. Don't care what I burn bc I go by…

0.5lb/wk is average for what a female should aim for, not to mention would actually fall in your suggested range. Bad idea? Not at all. Is it always going to come on that way? Absolutely not.

Like the other 2 fine bulking ladies said, hit your macros and micros and your fine. Once again, it's the amount of your surplus over your maintenance level that determines your fat gain along with whether or not you're progressively lifting; not the food quality.

No. The amount of ones surplus will determine how much fat they will gain; not the quality of calories. Good question here; you can eat all you want but what is your lifting program like?

1. How did you know you wanted to be a nurse? I grew up around it. My grandmother was a WWII nurse and I loved hearing about her experiences. I always wanted to be a doctor, vet, marine biologist etc but as I grew older nursing is where my heart went. Corny sounding maybe, but I will be honest as well and I knew it would…

I agree with Sarah and currently her and I are going through the same frustrations. Cals are up to 3000 and one may call that dirty bulking but I could care less. Either way, cutting is far more easy than bulking it seems!

This. Phat is FAR from a beginners routine and should not be a consideration. I also agree with the above about being cautious with trainers. If they can't answer your questions, try to steer you away from the barbell and basic compund moves, run. There are quality trainers out there with education and extensive background…

It's ok. I know it's hard to see our strength stall but it happens. I know for me, I was extremely stressed a few weeks ago and I saw it in the gym and do believe it played into some of my weight drop as well despite calorie increases. Stress plus cutting is going to wreak havoc on your body, mind and recovery. I stalled…

Girlie I'm 5'2 135lbs plus a lot older than you and 2300-2400 is my maintenance. Lifting has to be calculated in your activity. I upped to 3000 today bc I wasn't gaining at 2700-2800. Edit-Ok I got 4 yrs on you; seriously you look like an early 20 something!

Sounds solid; I don't consider back, shoulders and chest arms that's why I pointed out your statement.

400g is less than a pound; it looks like 0.8lb based on your last weight. That actually is a good gain for a week and like 89 said weight gain like weight loss isn't linear so it comes in spurts. Personally, I reeval after a few weeks not a month but it's what your comfortable with and how long you're bulking. Sorry to…

That's bc that's someone's personal input and I wouldn't touch personal entries. If the ingredients listed is basic ground coffee beans as most is then you're pretty much at 0-2 calories.

34yo female, 135lb and up to 2800 calories. I am pretty much set at: 350c/175p/78f. I'm not sure I would ever eat as low as 15% fat, even on a cut. Why is your % so low? Edit-Nevermind, your math of off. 110g of fat is more like 28% of your calories. :)

This. 30-40 reps is going to get you no where. Time to up the weight and aim for lower reps. One thing that's helped me fire is pushing myself out of the comfort zone. Yes you should have a weight where the last few reps are difficult but when you feel it burn, push out a few more. ????

I thought so but after evaluating everything nothing's changed except I do zero cardio. I figured my maintenance before by calculator estimates and strict logging for 3-4 weeks. It just might be a tedious process! I think I will drop to 2500 when the time comes and slowly go from there. I'm not a fan of drastic, short…

Update for the ending of week 11/12. Have never been more frustrated as my weight has completely stalled for over 2 weeks now. I am stuck at 136 and many days under despite multiple increases in calories, I'm up to 2800 cals now. I had many days where I consumed 3000-4000 calories and no increases but actual drops in…

Nortons Phat is based on 5 days. If you only can commit to 4, look up PHUL. Last sentence really doesn't make sense; doing a split or not, a reputable program has compounds as the focus of the workout regardless. I have done many split versions and prefer the bodypart split with strength/hyper focus due to volume and…

Once again, great job lady! Damn proud of you!

Great job! Fluctuations: Gotta love them!

Ugh for illness! Great plan though and keep it up!

Great advice and welcome!

The only person you compete with is yourself, so YES! ????

No cardio on this bulk for me. Struggling eating up to 2700 cals with weight stalling let alone add in additional fuel to the fire. Plus it's helping my recovery and strength gains to not have that hindering it. Cardio doesn't build muscle, it is a tool to be used in moderation for cardiovascular endurance and health as…

LuLu-You know I love you girl and will be down for this! So manly and men are disgusted by me. Yep, they're disgusted when I out lift them. ;)

Your attitude towards all the adversity life is throwing at you is inspiring. You're a no excuses, keep pushing lady and I love it and respect it. Props!

How are you figuring your macro set up? You never answered on a thread posted a few days ago but just curious as to why you're consuming/aiming for almost double your BW in protein.

There is always room to make time if it is important to you. Meal prepping is not something that takes days to do if you have a plan.