Are you planning on supplementing with testosterone? If not, you won't get bulky muscles without trying.
Just to clarify...you are a woman and maintain 11-15% body fat year-round? That is competition-lean (dry and cut) for figure athletes. Just out of curiousity...are you a figure competitor? What is your motivation for going primal?
Thank you very much to those with helpful comments rather than unhelpful (and somewhat rude) remarks. I am a personal trainer and maintain a body fat typically around 13-15%, but sometimes drop to 11, which I don't sustain for long and don't try to. My BMI is healthy (though at the lower end), because I already have a good muscle base. I don't want to look like a man, which I personally feel a lot of crossfit advertises for women. I want a feminine physique which I feel I have being a chronic cardio girl. Thus, I am a bit fearful of changing my routine since it works for me and I have the body I want. Mark's book was intriguing and I learned a lot in his fitness insights, I guess I'm just afraid of giving up what I know works (at least from outward appearances). There are a lot of cultures sustained for generations on distance running and as a trainer, I know what happens from experience when my clients and myself use explosive movements with heavy weights. I was just looking for more insight into the topic as it has my wheels turning! I guess I will keep on reading and learning. Thank you again!
No I'm not a figure competitor. I went paleo about 2 years ago when I became really sick on the raw food diet. I took a food allergy test and realized I was allergic to a lot of what I was eating! My doctor (a naturopath) turned me to Robb Wolf's book which launched me into a whole new field of research. I used to be at 20% bf, but just wasn't comfortable in my own skin. After tweaking my diet, the extra weight came off and I am able to maintain 13-15% rather easily (staying in paleo bounds) and feel a lot better about where I am.
Thank you. I used to follow Rusty Moore's s Visual Impact for Women (5 sets of 5 reps) but found my arms getting bulky so I scaled back, and just focused on his cardio recommendations which have worked well for me. However, after now finishing Mark's book on the toll a lot of cardio can have on a body, I am confused on the best thing to do for my body. I have the body I want, but at what expense, you know?
Any woman who can maintain their bf in a 13-15% range has no worry of looking too bulky from weight training; you'd have to bulk up to get bulky. Long-term, you're wearing yourself out with chronic cardio, so you have to decide where your priorities are.
Aesthetics are a very personal decision. Most in-shape men will disagree with you that crossfit women are too manly looking. IMHO, the chronic-cardio bunnies do not look as healthy nor as attractive as a crossfit woman.
I'm concerned that there may be something deeper going on here. Unless you've done the 5x5 workout over a sustained period and increased your protein intake, your arms would not get bulky...I'm just saying, in a totally non-judgemental way...
Good luck with your quest!
‘Three Day Split RPT’ Routine | RippedBody.jp
Ignore Martin's picture at the top, he eats as much protein as I do and weighs a third less.
I didn't like the rules you gave me, so I made some of my own.
Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe