But I DID, I did do 5x5, 3x5, Madcow, Max/Failure super-short lifting and without cardio fat comes on too fast. Lyle McDonalds is VERY clear on that point. To keep fat gain under control women must do cardio... Cross-fit says that WODs are more effective for Bodybuilding than the bodybuilding on their web-site. I know what my weight/LBM was before I started cross-fit, so by the end of this week I will weight myself again, and report weight/LBM after month of cross-fit WODs and compare to gains on pure lifting without cardio at surplus.i am curious to see the results of your muscle building experiment. when it comes time, i think you understand that the cardio, as well as the WODs have to come to a stop. one of the first rules of building mass is eliminating the excess cardio. then you will have to eat in a surplus. i'd say the 1gram of protein per lb of bodyweight would be a good place to start as well. also, in the future, when you are attempting to cut weight (fat) at least 1 gram of protein per lb of bodyweight. as for a lifting plan, a hypertrophy-specific plan might suit you better than a 5x5 or 3x5 program. following something like westside for skinny bastards might work. or working with more of a traditional bodybuilding split might benefit you as well. growing muscle is definitely not easy work. and considering the fact that you are a woman in her 30s, thats just 2 more strikes against you. best of luck
By the way, did LeanGains, and it did absolutely nothing, except made it absolutely impossible to eat with the family when you have grass-fed and pasteurized meats stashed in the freezer. The family enjoys a beautiful grass-fed steak, and you are hugging a can of tuna... doesn't feel no more right than eating art sweetened jello instead of an apple because you count carbs. The artificial macros can move you a few notches, but in the long run are the wrong thing to do, because I do not believe in creating a body that can only be sustained through careful engineering and using 'component' foods. Might as well go on a diet of protein shakes. With oil one day, without - the next.
There gotta be the way of eating real food, where veggies, fruit and meats combine joyfully for flavor's sake in soups, stews, whatever, and have a firm body that is not like you gonna compete 24/7, but doesn't have the dribble either.
OMG, you managed to say in 2 sentences what I wrote like 2 pages about. KUDOS!It frustrates me that their are two myths circulating the fitness world...one, that lifting weights will somehow turn women into giant, manly bodybuilders(false) and the one that if you lift weights, women will transform into bikini competitors with fat-scorching metabolisms who can eat a ton....also, sadly, false. If only the world worked that way...