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Muscle Building as a female

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  • Muscle Building as a female

    Hey all! I wanted to ask about muscle gain for women. I am currently preparing for an audition and want to put on a little more muscle, lose some fat. I am already pretty fit and do not want to look like a women on steroids. So, any advice on nutrition modifications or fitness things to try? Thank you all .

  • #2
    Lift heavy, eat above maintenance.

    If you don't want to look like a woman on steroids, don't take steroids.

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    • #3
      Originally posted by Miscellangela View Post
      If you don't want to look like a woman on steroids, don't take steroids.
      This. Unless you are one of the very rare women that has a ton of natural occurring testosterone, you are not going to look like one of those huge female bodybuilders no matter what you do. In my research, I've read that a woman training HARD (as in, hours a day like a pro body builder) plus eating the standard pro body builder bulking diet can only gain 2-3 lbs of muscle in a MONTH tops if they are doing it naturally (no steroids). And that's if they make it a full time job with 6 meals a day and 2X their bodyweight in protein a day. We simply don't have the natural testosterone, generally, to bulk up the way a man will even if we work just as hard and eat the same way.
      High Weight: 225
      Weight at start of Primal: 189
      Current Weight: 174
      Goal Weight: 130

      Primal Start Date: 11/26/2012

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      • #4
        Hard to give much advice when you don't provide any information as to your current diet and exercise routine.

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        • #5
          Sorry for the lack of information. I was quickly posting. So I am an aerialist. I participate in Aerial 5 days a week for 2 - 4 hours per day. I do heavily contortion training seven days a week. I also do tumbling and handstands between 2 and 3 times a week. As for diet, I eat a 60/40 ratio of vegetables to meat. I eat about a pound of meet a day. I am 5 foot seven inches tall and weight 124 pounds. I have a hard time getting to that pound of meat. My appetite is a bit small. Hope this helps!

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          • #6
            Read The New Rules of Lifting for Women. Then do what it tells you.
            I have the simplest tastes. I am always satisfied with the best.

            Oscar Wilde

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            • #7
              NRoLW has a great pitch, but amazingly 'the same' workouts. Looking at your workouts & diet, I would say experiment with a carb up and see how your body looks like after you eat a few potatoes on the very next day - sometimes the pump carbohydrates give you produce a really pretty muscle definition for the same muscle.

              The alternative is an annoying 3 oz of lean protein with unlimited green veg every 4 hours for a week and copious amounts of dandelion tea. That leans out and makes muscle stand out. But I doubt you can train on it and perform as you need to during your audition.
              My Journal: http://www.marksdailyapple.com/forum/thread57916.html
              When I let go of what I am, I become what I might be.

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              • #8
                Meet Staci: Your New Powerlifting Super Hero | Nerd Fitness
                The Champagne of Beards

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                • #9
                  NRoLfW, or any decent book on lifting, will at least hopefully convince the OP that they need to challenge themselves to lift heavy and not fear "looking like a woman on steroids".
                  I have the simplest tastes. I am always satisfied with the best.

                  Oscar Wilde

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                  • #10
                    At 124lb and 5'7" I can't see how you are carrying much fat anyway? especially with your very active lifestyle
                    Caution! My replies may contain traces of nuts!. My posts are just my opinion based on my experience with the primal way of life, there is no assurance it will work with others in the same way.

                    Started Primal 15th October 2012
                    Height 5'9"
                    Start weight 200lb
                    Loss so far 33.8lbs, now 166.2lb
                    Goal was 168lb's

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                    • #11
                      Not all women will achieve the same success as Staci. I have been power lifting for 3 years, can do pretty nice lifts, but I stalled out pretty fast, and when I eat above maintenance, I gain 75% fat, and only 25% muscle. And I promptly lose accumulated muscle mass when I start losing fat. And yes, I did it in the scientific way.

                      I also found LeanGain impractical to follow because all the meat we own is grass-fed and high quality hence high fat, so maintaining low fat-high protein days means eating crap like whey protein and canned tuna as opposite to the good meats. Meh. But I followed it for a few months with no results.

                      Right now I am trying to minimize # of lifts and do 2-3 sets, one with a weight as close to max as possible, and the second - to failure at low cadence. And I only train every 3rd day. Did not see any increase in muscle mass yet.
                      My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                      When I let go of what I am, I become what I might be.

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                      • #12
                        @ Leida power lifting is awesome and definitely has its place. But if gaining muscle mass and/or losing fat is your goal, powerlifting is not the way to go. To do this I would recommend cycling German volume traing with hypertrophy training, alway using slower eccentric tempos.

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                        • #13
                          As said before, it's impossible for a woman to gain muscle like a man unless she is doing some serious doping. Lift heavy and enjoy the results.
                          ----------
                          Primal since August 2012. CW: 317.

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                          • #14
                            Originally posted by Miscellangela View Post
                            Lift heavy, eat above maintenance.

                            If you don't want to look like a woman on steroids, don't take steroids.
                            This.

                            For a more detailed account of what it takes to pack on muscle (probably more than you want to, but still... ) have a read of this: Bigger Smaller Bigger

                            The guy did a "crazy experiment in the name of science and conquering boredom. The specifics: Gain as much weight as possible in 4 weeks, lose as much weight as possible in 5 days, and try to gain it all back in 24 hours." to mimic what wrestlers, boxers etc. do to make weight for a fight.

                            Very interesting read and really highlights the amount of food needed.
                            If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                            Originally posted by tfarny
                            If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

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                            • #15
                              Originally posted by Misabi View Post
                              This.

                              For a more detailed account of what it takes to pack on muscle (probably more than you want to, but still... ) have a read of this: Bigger Smaller Bigger

                              The guy did a "crazy experiment in the name of science and conquering boredom. The specifics: Gain as much weight as possible in 4 weeks, lose as much weight as possible in 5 days, and try to gain it all back in 24 hours." to mimic what wrestlers, boxers etc. do to make weight for a fight.

                              Very interesting read and really highlights the amount of food needed.
                              That is insane. Very cool

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