How to start body building for women beginners

[emma1992]

I have just joined today as I need some help,
I want to start cutting fat and building muscle. I really want to train like a body builder but I don't know how to go about it I already exercise 5-6 days a week 4 days weights and 2 days cardio. Also on 2 of my weights days I do my mixed martial arts training. I just want to know how I go about the exercise plans and eating plans to
Build muscle and cut body fat %.

Any help will be greatly appreciated thank you.

 

[uvawahoowa]

I have just joined today as I need some help,
I want to start cutting fat and building muscle. I really want to train like a body builder but I don't know how to go about it I already exercise 5-6 days a week 4 days weights and 2 days cardio. Also on 2 of my weights days I do my mixed martial arts training. I just want to know how I go about the exercise plans and eating plans to
Build muscle and cut body fat %.

Any help will be greatly appreciated thank you.

Diet is going to be where you want to start, it will trump any changes you may or may not make to your workouts.

What is your calorie intake right now per day? Macros? Types of foods?

 

[emma1992]

Diet is going to be where you want to start, it will trump any changes you may or may not make to your workouts.

What is your calorie intake right now per day? Macros? Types of foods?

My calorie intake sits between 1200 - 1400 calories sometimes it may be less if I have a hectic day at work but I always ensure I drink 2-4
Litres of water depending on how much I sweat. I'm unsure what macros means sorry and the types of foods I eat would be a lot of lean meats and eggs and a fair amount of veggies, I'm not a big dairy or bread fan so I only have cottage cheese and lactose free milk and rye wraps. I eat oats and nuts occasionally tuna and rye crackers, I like my salads and fruits. Occasionally I have junk food like a chocolate bar or a can of mother once in a blew moon. I have evolve protein powder for women and
C4 as my pre work out mix. But I do love my dinners which is usually something with
Veggies or a bit of gluten free rice/ pasta.

 

[uvawahoowa]

My calorie intake sits between 1200 - 1400 calories sometimes it may be less if I have a hectic day at work but I always ensure I drink 2-4
Litres of water depending on how much I sweat. I'm unsure what macros means sorry and the types of foods I eat would be a lot of lean meats and eggs and a fair amount of veggies, I'm not a big dairy or bread fan so I only have cottage cheese and lactose free milk and rye wraps. I eat oats and nuts occasionally tuna and rye crackers, I like my salads and fruits. Occasionally I have junk food like a chocolate bar or a can of mother once in a blew moon. I have evolve protein powder for women and
C4 as my pre work out mix. But I do love my dinners which is usually something with
Veggies or a bit of gluten free rice/ pasta.

Macros = carbs/protein/fats

For someone that works out 5-6 times per week that's not a very good calorie total, assuming you are having productive workouts.

How do you measure calorie intake? Do you have a food scale? Do you log foods on a regular basis?

 

[emma1992]

Macros = carbs/protein/fats

For someone that works out 5-6 times per week that's not a very good calorie total, assuming you are having productive workouts.

How do you measure calorie intake? Do you have a food scale? Do you log foods on a regular basis?

Carbs and fats I try to avoid unless its but I eat protein with every meal I have or at least try to. And my work outs are pretty intense and so is my training I got told I'm most likely over training but I like to train a lot and I worked my way up to it. I also lift quite heavy because I hate light weights and I have just started the HIIT training on the same days for 15-20 minutes and low interval training after my work out for 10-15 minutes. I tend to feel very low in energy though and always seem to be hungry but worried I will add on excess fat I don't want. I also measure my calorie intake in a book and also on a phone app called my fitness pal which has a food log.

 

[Distilled Water]

Take a look at classic34, MissQ, DocBrown & Gokix811. They are some good ladies, among others to follow. They've got logs going. Should help a lot with your basic questions.

 

[R1balla]

Take a look at classic34, MissQ, DocBrown & Gokix811. They are some good ladies, among others to follow. They've got logs going. Should help a lot with your basic questions.

this.

I used to train my mom and had her doing HIIT and worked well. for cardio, what kind are you doing? i have found that jump roping and swimming are king.

 

[MANotaur]

Emma shoot me a pm

but yeah your diet seems on spot...you could include more fatty acids and MCTs thatll go a long way in your losing bodyfat and also taking care of your lipid panel.

another thing is make sure your getting at a minimum of a 1:1 fast carb to protein ratio immediately post workout and a good PWO meal about 30 after your last rep that contains lots of fiber, slow carbs and is based around a lean protein. normal ratio for PWO shakes is usually 2:1 but ive found that the women i workout with respond better to the 1:1 ratio.

 

[xigotmailx]

What type of workout routine would a woman do for bodybuilding/fitness in general? Same as what a man would do? Because I have a lot of girls that ask me to help them workout and stuff, but every routine I see specialized for females has like 8+ lifts and all kinds of awkward ***** ****

 

[MANotaur]

What type of workout routine would a woman do for bodybuilding/fitness in general? Same as what a man would do? Because I have a lot of girls that ask me to help them workout and stuff, but every routine I see specialized for females has like 8+ lifts and all kinds of awkward ***** ****

Shoot me a pm and ill help you out a lot more but same idea as a guy just domes are slightly modified. Depends more on what they're goals are

~ MANotaur

 

[Celorza]

Calculate your Total Day Energy Expenditure (more like estimate ) there are formulas for women too, and just use the activity multiplier. Then subtract around 200-300 kCals from that number to begin with in order to create a caloric deficit, this is how you drop weight.

Remember this:
-1g of Protein is 4 kCals (roughly, it can be debated it's less)
-1g of fat is 9 kCals
-1g of carbohydrates is 4 kCals

Now upon that, let's say your caloric expenditure (on a deficit) landed at 1500 kCals (just an example). First of all you must remember to keep protein and fat intake at the essential levels, since they are both the essential macronutrients for humans...alas your macros would sit like this:

-1g of protein per lb of bodyweight
-.45 to .5g of fat per lb of bodyweight

Let's say you weight an EXAMPLE weight of 120lbs ok? Well macronutrient essentials would look like this:
-120g of protein
-54g to 60g of fat

That should add up to around: 1020 kCals, which leaves 480 free kCals, you divide that by 4 and you come up with 200g of carbohydrates.

Alas Diet wise you would be taking in:
-120g of protein
-60g fat
-120g of carbs

To create further caloric deficit I would suggest dropping carbohydrate intake, when it reaches around 50-85g, you can start different diet approaches like having higher calories one day, and then lower on the next, as long as your total caloric intake per week is on a deficit, you will still lose weight. Another way to do it is simply increase cardio time but keep the same consumption. Cabohydrate refeeds might be needed ever 4-6 days depending on how much exertion you produce...

As far as a training program, plenty of smart folk around here like Zir ReD and Rodja, both certified trainers and Jason (Zir) being a Dr. in these fine arts too. I would anyhow suggest having a balanced plan upon the guidelines of internal and external rotations of the shoulder cuffs, planar balance, proper muscle balancing and enough prehab and stretching.

Like others mentioned too, you might want to hit up Doc Brown or MissQ , both avid female physique/bodybuilding specialists ! Good luck, if you have any questions, we are here to help!

 

[xigotmailx]

Cel you are a beast bro! Glad to see you are still around brotha

 

[Celorza]

Cel you are a beast bro! Glad to see you are still around brotha

Hey bro thanks.

Of course I'm here, as long as there is AM , there will be a Celorza !

 

[MANotaur]

Calculate your Total Day Energy Expenditure (more like estimate ) there are formulas for women too, and just use the activity multiplier. Then subtract around 200-300 kCals from that number to begin with in order to create a caloric deficit, this is how you drop weight.

Remember this:
-1g of Protein is 4 kCals (roughly, it can be debated it's less)
-1g of fat is 9 kCals
-1g of carbohydrates is 4 kCals

Now upon that, let's say your caloric expenditure (on a deficit) landed at 1500 kCals (just an example). First of all you must remember to keep protein and fat intake at the essential levels, since they are both the essential macronutrients for humans...alas your macros would sit like this:

-1g of protein per lb of bodyweight
-.45 to .5g of fat per lb of bodyweight

Let's say you weight an EXAMPLE weight of 120lbs ok? Well macronutrient essentials would look like this:
-120g of protein
-54g to 60g of fat

That should add up to around: 1020 kCals, which leaves 480 free kCals, you divide that by 4 and you come up with 200g of carbohydrates.

Alas Diet wise you would be taking in:
-120g of protein
-60g fat
-120g of carbs

To create further caloric deficit I would suggest dropping carbohydrate intake, when it reaches around 50-85g, you can start different diet approaches like having higher calories one day, and then lower on the next, as long as your total caloric intake per week is on a deficit, you will still lose weight. Another way to do it is simply increase cardio time but keep the same consumption. Cabohydrate refeeds might be needed ever 4-6 days depending on how much exertion you produce...

As far as a training program, plenty of smart folk around here like Zir ReD and Rodja, both certified trainers and Jason (Zir) being a Dr. in these fine arts too. I would anyhow suggest having a balanced plan upon the guidelines of internal and external rotations of the shoulder cuffs, planar balance, proper muscle balancing and enough prehab and stretching.

Like others mentioned too, you might want to hit up Doc Brown or MissQ , both avid female physique/bodybuilding specialists ! Good luck, if you have any questions, we are here to help!

Couldn't have 'splained nutrition 101 any better! Bravo!

And don't leave am....ever. Or I keel you! Cause den I hafta splain how fats are good and how to eat carbs and splain things like peri wo nutrition! That's why we have you here!

~ MANotaur

 

[virago88]

Calculate your Total Day Energy Expenditure (more like estimate ) there are formulas for women too, and just use the activity multiplier. Then subtract around 200-300 kCals from that number to begin with in order to create a caloric deficit, this is how you drop weight.

Remember this:
-1g of Protein is 4 kCals (roughly, it can be debated it's less)
-1g of fat is 9 kCals
-1g of carbohydrates is 4 kCals

Now upon that, let's say your caloric expenditure (on a deficit) landed at 1500 kCals (just an example). First of all you must remember to keep protein and fat intake at the essential levels, since they are both the essential macronutrients for humans...alas your macros would sit like this:

-1g of protein per lb of bodyweight
-.45 to .5g of fat per lb of bodyweight

Let's say you weight an EXAMPLE weight of 120lbs ok? Well macronutrient essentials would look like this:
-120g of protein
-54g to 60g of fat

That should add up to around: 1020 kCals, which leaves 480 free kCals, you divide that by 4 and you come up with 200g of carbohydrates.

Alas Diet wise you would be taking in:
-120g of protein
-60g fat
-120g of carbs

To create further caloric deficit I would suggest dropping carbohydrate intake, when it reaches around 50-85g, you can start different diet approaches like having higher calories one day, and then lower on the next, as long as your total caloric intake per week is on a deficit, you will still lose weight. Another way to do it is simply increase cardio time but keep the same consumption. Cabohydrate refeeds might be needed ever 4-6 days depending on how much exertion you produce...

As far as a training program, plenty of smart folk around here like Zir ReD and Rodja, both certified trainers and Jason (Zir) being a Dr. in these fine arts too. I would anyhow suggest having a balanced plan upon the guidelines of internal and external rotations of the shoulder cuffs, planar balance, proper muscle balancing and enough prehab and stretching.

Like others mentioned too, you might want to hit up Doc Brown or MissQ , both avid female physique/bodybuilding specialists ! Good luck, if you have any questions, we are here to help!

Thanks this helps me out heaps.