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    Opie's Avatar
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    Muscle Building as a female

    Primal Fuel
    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 .

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    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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    Quote 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.

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

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    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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    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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    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.
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    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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    At 124lb and 5'7" I can't see how you are carrying much fat anyway? especially with your very active lifestyle

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