| What is the most effective way for a female to develop muscle?
Posted: 11/4/2009 5:16:43 PM | | Actually what I am doing is working and is not a waste of time. Everyone is different. And I trust who I am training with. He is not some fake wannabe trainer. We alternate a lot of things as well ; some days lighter weight high reps (6 x 20) or sometimes heavy weight not so many... we alternate this stuff........and still, diet is probably the biggest part of this whole journey. I have a ton of muscle, what we are doing with it now is shaping it, so I do not lose the mass I have. Get cut up. All that fun stuff. :) The past 5 weeks a lot has changed with my body and for the better thanks to this guy......so if it ain't broke don't fix it!! | |
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| What is the most effective way for a female to develop muscle?
Posted: 11/4/2009 6:12:58 PM | You are aware that there are also natural/tested bb federations out there, right?
My reply was in response to the perception of the huge 200lb+ 3% body fat female bbers who women think they will turn into overnight if they so much as look at heavier weights.
Figure / fitness athletes are a different thing altogether (haaaawt!) | |
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| What is the most effective way for a female to develop muscle?
Posted: 11/4/2009 10:50:12 PM | I agree. The quickest way to put on lean muscle mass, is protein. Protein is key.
For me, my protein diet consists of...
6 egg whites, and 2 whole eggs. (8 total)
1 bowl of oatmeal
1 pound of boneless, skinless chicken breasts
3 cans of tuna (in water)... And please, save any mercury comments.
3 scoops of protein mix.
This might sound like quite a bit of food, but with it spread out throughout the day, it's actually not all that much.
Aside from eating, and drinking lots o' water, you should be well on your way to putting on lean muscle mass.
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| What is the most effective way for a female to develop muscle?
Posted: 11/5/2009 7:49:54 AM | | Same diet here, minus the oatmeal. I get ****ed at too over the mercury comments. People always find something wrong with my diet, yet they cannot seem to follow it themselves. Go figure. I just laugh. It really is not that much food. Hell, sometimes I eat more. 6 days a week working out, I need the food. Do not listen to the BS. I don't. I just keep gaining muscle and losing inches. Sometimes it is frustrating, but in about 3 more months, we will see who is laughing at my nutrition. And no, I do not cheat. This is what I do, every damn day. | |
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| What is the most effective way for a female to develop muscle?
Posted: 11/5/2009 3:20:11 PM | I agree. The quickest way to put on lean muscle mass, is protein. Protein is key.
For me, my protein diet consists of...
6 egg whites, and 2 whole eggs. (8 total)
1 bowl of oatmeal
1 pound of boneless, skinless chicken breasts
3 cans of tuna (in water)... And please, save any mercury comments.
3 scoops of protein mix.
This might sound like quite a bit of food, but with it spread out throughout the day, it's actually not all that much.
Aside from eating, and drinking lots o' water, you should be well on your way to putting on lean muscle mass.
Three cans of tuna? Have you even considered the mercury you're putting in your body? JUST KIDDING.
No, that actually isn't that much food if that's throughout an entire day. I don't eat much tuna but I do eat everything else in your regimen plus a lot of brown rice. I also eat a lot of whole wheat bread.
I'd say I get a decent amount of calories more than you and all I can do is maintain my weight right now. Still wanting to gain another 20 lbs or so. | |
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| What is the most effective way for a female to develop muscle?
Posted: 11/5/2009 3:42:01 PM |
Still wanting to gain another 20 lbs or so.
Eat more, but eat clean. Sounds like you're on the track, but eating BIG, is key. Did you get that, BIG? 
Easier said then done. I think it's funny when people try to give lectures about eating clean, etc...
Eating healthy, and maintaing it, is EXPENSIVE. Yep, damn right it is. I could easily drop $100 just on fish, and chicken alone, and that's not even including everything else, and that's only for 2 weeks!
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| What is the most effective way for a female to develop muscle?
Posted: 11/5/2009 3:52:18 PM | | Yep. I a dropping 140 to 200 just on meat. Sometimes more.This is not including other stuff like protein powder, bottled water and other "stuff". People bash my diet all the time...I get a lot of "omg watch your liver" or "google this google that you are going to die" . Yeah, ok. lmfao meanwhile they are out at the bar on weekends getting drunk or eat like shit every other day and do not have muscle mass. Gotta love it. | |
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| What is the most effective way for a female to develop muscle?
Posted: 11/9/2009 12:29:17 AM | | u can take bulgarian tribulus.. lol it's testosterone. and u won't gain much muscle mass through cardio, that tones, hence y ppl who do anything past 400-800m races r fairly slim. light and high reps or cardio tones and heavy n low reps bulks (power lifting).. if u want muscle mass u will have to to some intense plyometrics, lift, and or take in more calories and protein. and it depends where u want to gain muscle mass. jus increase the weight for ur free weights a bit n a few less reps. try doing it 3 times a week. so mon, wed, fri, is good. keep doing the cardio as well. | |
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| What is the most effective way for a female to develop muscle?
Posted: 11/9/2009 10:54:37 PM | Yep, ever since I took up weightlifting and eating "clean and big" i've been pretty broke. Turkey, chicken, and a bit of tuna and tilapia put a dent in the wallet. Ever since I've increased my calories I've reduced my protein shakes to just one post workout and I've made very good gains from it. Protein shakes really curb my appetite in the wrong direction.
Yes, I do get advice every now and then from people that don't look like they've lifted or worked out a day in their lives. I've gotten bad advice from people on this site too. Some people do a couple hours of google research and they think they're geniuses lol. | |
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Glen_Q
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Joined: 11/6/2009
Msg: 35 | |
| What is the most effective way for a female to develop muscle?
Posted: 11/10/2009 2:45:12 AM | take you current caloric intake and subtract 300-500 calories a day. or take in somewhere between 14-16 calories per pound per day.
eat .6-1.o grams of protein per pound of body weight
eat every 3 hours, focus on more carbs and higher calories during the first meals, and slow cut them as the day goes on.
try not to eat 2-3 hours prior to going to bed
have a plan and stick to it, guessing all day is not the way to be successful with a diet and or work out program
find a workout program that works for you, but to build muscle it will have to increase some of the intensity of the resistance training, and make sure you are sufficient protein for recovery which by looking at what you have for your diet it sound like you are getting it in. | |
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| What is the most effective way for a female to develop muscle?
Posted: 11/12/2009 11:53:40 AM | Thanks for the info on calories per pound and protein per pound.
I have increased my workout routine as follows:
Monday: upper body reps 12x, 10x, 8x, 12x
Tuesday: cardio
Wednesday: lower body, high reps, lower weight
Thursday: cardio
Friday: upper body - same as Monday
Saturday: cardio
Also going to fine tune my diet a little more and hopefully should be on the way to get my desired results. | |
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| What is the most effective way for a female to develop muscle?
Posted: 11/20/2009 2:40:06 AM | Miki... best way to attain your goals is to write them down and read them everyday. I have mine posted on the fridge and behind the taps on my bath. They are what keep me on track. Mix your reps with slow heavy and fast light to try for a more effective weight loss. ... though you look pretty trim already. You sound very determined to get to where you want to be which is really good and I am sure you will attain your goals....
You sound like me 9 months ago and I am still full of determination and always giving myself a new challenge. | |
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