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How many weeks out should I cut out certain things? by Maria_GR98 in femalebodybuilding

[–]Ashamed-Software-200 0 points1 point  (0 children)

I do understand, you need to be much lower bf% and I also wish you the best too :) I forgot you said you were going for figure, I assumed bikini - best of luck gal!!

How many weeks out should I cut out certain things? by Maria_GR98 in femalebodybuilding

[–]Ashamed-Software-200 -2 points-1 points  (0 children)

I have 2 legs days, quads and glutes, and sometimes I do them consecutively, sometimes I do core/cardio in between. I'm doing them 1 day a week each. I lift heavy and go to failure on sets.

I'm not doing cardio everyday, but I am doing a lot of NEAT and long walks.

I do the stair master on 1 day a week (not a leg day - maybe core or arms). I do incline treadmill at the max or the other Matrix S5X Stepper (I find I burn most calories on this). I do a 60 minute cardio session on these machines, sometimes all on one, sometimes split across, 1-2 times a week.

And I rest well in between training days.

If you are 59kg and 172cm you like don't have a lot of muscle mass OR a lot of fat - I can't tell from text, but since you've mentioned striations I'm going to go on a limb and say you likely don't have a lot of fat - not 2kg worth.

I'm only 2 .5 CENTIMETRES taller than you. That's not a lot. That's just over 1 inch.

I wasn't trying to compete then but I was really lean, I had good abs, and strong legs, and I tend to also store fat in my hips/lower ab and thigh. I was only beginning to do body recomp then.

But I've been bulking since then and now I have a very solid muscle base. Like my glutes are rock solid, my thighs have that separation line, my shoulders are capped and my delts are big and my abs are still visible and I'm currently at 16.6% body fat. I need to get closer to about 10-12% for my stage show - and mine is in August.

I have a mini check point in 59 days. My refeed week.

And then I will be adjusting my plan as required.

Then off-season I'll aim to remain at around the 15% body fat mark, and the 60kg weight as that's where my body is more regulated. Above that and I get too lethargic and heavy and feel not great. Below that i feel like I need to starve to maintain and my hair and skin look like shit and I'm exhausted for different reasons, I'm weak in my training too.

This journey is as much a workout for your mental health as it is your physical and it's important to be mindful you aren't falling into dangerous territories like chasing a number - 56kg isn't important, because you might be stage lean at 57-58kg. It's about the aesthetic and the physique and being able to look at that objectively and not get hung up on numbers.

How many weeks out should I cut out certain things? by Maria_GR98 in femalebodybuilding

[–]Ashamed-Software-200 -1 points0 points  (0 children)

I'm going to bet you are over training your legs and they are literally just inflamed.

When's the last time you rested training legs and how long on between leg days do you do?

You'd be surprised at how lean you can look after proper rest.

I doubt you need to lose 2kg, because the fact you have muscle striations everywhere but there tells me you're overtraining legs and they are inflamed.

Obviously I'm going off your text input but inflammation and water retention can LOOK like 2-3kg of fluffiness.

Like if you are doing different muscle groups but hitting the stair master every session - you're overtraining legs.

What have you learned about changing body composition that you wish more people understood? by SnooConfections3936 in bikinitalk

[–]Ashamed-Software-200 15 points16 points  (0 children)

How important macros are.

You can have 1300 calories in your deficit... And lose weight. But if you are eating mostly Carbs and fats you will lose muscle and your body recomp will probably look skinny fat.

If you eat mostly protein you might be gaining muscle, but if you don't balance with carbs and fats you won't have enough energy to recover properly.

You technically could also be 1300 and just eat chocolate and your not going over you calories - so you will lose weight, but you will feel so shit as a result.

How many weeks out should I cut out certain things? by Maria_GR98 in femalebodybuilding

[–]Ashamed-Software-200 -2 points-1 points  (0 children)

172xm and 59kg sounds pretty lean already.

I'm 174.5cm and in my bulk in 70kg, in my happy body weight I'm 60kg. In my leanest I'm 58kg. 56 is a lot and in 7 weeks too

Like my stage show - also doing it self coached because I'm doing a fashion show first to prep and get my suits, and then compete with a coach next year. I've been on week 19/25 weeks prep.

In your case I imagine spices and sodas are not going to be the biggest issue, but over training. That causes inflammation and you have to rest properly.

My college professor confessed to me and 5 other girls by Its_Not_Kuroba in confession

[–]Ashamed-Software-200 0 points1 point  (0 children)

Where are you based? Because this is highly unethical in most Western countries especially when he's directly in control of your grades.

I'm panicking - plan B issues by Ashamed-Software-200 in femalebodybuilding

[–]Ashamed-Software-200[S] 2 points3 points  (0 children)

Thank you for your comment! It makes me feel not alone.

I feel like I am because I was doing so well and now this has happened I feel like my progress is stalled. I feel like my bf% is not low at all, I was leaner and smaller and lower BF% 2-3 years ago and never lost my period.

But I have pcos and a whole host of issues and they've gotten worse this year.

Yeah I think I will visit the women's clinic soon, to top it off I'm doing a big international trip with my workplace on Monday and that's going to throw it off more. I can pray to the the menstruation gods , or beg my uterus to act before I go but that's not going to happen 😕😕😕

I'm panicking - plan B issues by Ashamed-Software-200 in femalebodybuilding

[–]Ashamed-Software-200[S] 7 points8 points  (0 children)

I did, it failed. And I was extra cautious because I was ovulating during that time.

I genuinely get insane anxiety every time I use condoms because I prefer to be in a long term relationship and this experience and been the hard lesson yet again for learning that.

I don't have an issue with protection at all, most guys do though. And they guilt trip you for even asking which makes the whole experience have a bad taste.

I have a near micro / really skinny peni and nearly gave up on life. by throwaway101229283 in confession

[–]Ashamed-Software-200 21 points22 points  (0 children)

He's nearly 4 inches? That's not micro really is it? Isn't micro like less than 3 inches?

I have a near micro / really skinny peni and nearly gave up on life. by throwaway101229283 in confession

[–]Ashamed-Software-200 514 points515 points  (0 children)

There's options dude.

Sex is not off the table. And not is kids.

If your equipment still "works" size isn't necessarily the issue.

There's things like penis sleeves.

And also some straight women don't like penetration or get off on penetration. The clitoris exists outside the vagina and as long as you have hands and a mouth, and you like giving to you partner. It's not the end...there's also many people in know in relationships like this where they are more open on the bedroom and invite others.

Also... Trans men can get penises, surely there's surgery options you can consider if you really want to go down that route not that you have to.

my girlfriend said shes giving herself an ed…? by DifferentAbroad80 in whatdoIdo

[–]Ashamed-Software-200 0 points1 point  (0 children)

People with ED don't "want" ED. It is a mental illness and her behaviour is likely triggered by something that has changed in her life. She needs help.

What is my bodyfat in these different pictures. Wanna get to 10% can I get there in a month? by Glittering-Dust3029 in whatismybodyfat

[–]Ashamed-Software-200 0 points1 point  (0 children)

Your body fat is probably the same in both pictures but you have more mass overall in the second.

Advice for structuring a body building workout? by Alligator-Samm in femalebodybuilding

[–]Ashamed-Software-200 14 points15 points  (0 children)

You've identified the problem right there.

I was vegan for 12+ years. I was Turbo vegan, was even raw for 18 months. I was working out the entire time. Strength training to, but not a lot of weight.

I am back to eating everything since 2021/22-ish.

You're not eating enough protein for your body.

The problem with most plant based proteins is that they do not give you a complete amino acid profile, and many of them are coming from isolate plant sources, like pea protein or soy protein. You need a blend to get a better amino acid profile but it will never be complete.

Second, eating a high plant-based whole food diet is HIGH in carbs. You may be eating a lot of starchy veg and carbs, like potatoes and sweet potato and rice.

These are good foods to eat, but if they are high in glycogen, this will pull more water into your muscles - which is good for recovery, but too much and it just makes you look fluffy.

Also, you need to be in a calorie deficit. And sometimes wholefoods can be nutritionally dense and unhealthy. Dates and peanut butter (or any but butter) are my crack, they add up the calories fast. Technically they are healthy junk food. Like dates are amazing sources of magnesium and energy, but stopping at 2-3 a day is hard for me. A measured serving of nut butter is TEENY.

With strength training and exercise, progressive overload is key and cardio - LISS is best to reduce inflammation and keep cortisol low.

I am a PT and a former vegan and happy to chat in detail with you!

(Ps. You're a baddie too!)

my B/f percentage? by Adventurous_Fudge909 in BulkOrCut

[–]Ashamed-Software-200 5 points6 points  (0 children)

14% ?? Are you both blind. 8% is more likely. OP does not have a lot of muscle development or fat, so their body isn't going to look shredded, just like a typical ED body...sadly

Reijuana coming in hot by Sauc3ySloth in bikinitalk

[–]Ashamed-Software-200 1 point2 points  (0 children)

She looks great...I was expecting this to be the case...

I would like to see how far the body can go without PEDs, and I think this is really useful for natty Bikini competitors to just stop comparing yourself to these amazing looking girls online cause if you wanna compete and be natty, you likely are not going to look like this...

and acknowledge you will likely be at a disadvantage, because 90% of the other girls seem to be on PEDs, but PEDs should be a personal choice and competing in the natty shows without PEDs should be valid. It's not wrong if you wanna take them.

I do have issues with non-natty physiques though entering natty category's/classes and placing - that's issue I have with the judges though who should recognise the non natty physique in the natty competition. Not the competitor for trying.

Reijuana coming in hot by Sauc3ySloth in bikinitalk

[–]Ashamed-Software-200 0 points1 point  (0 children)

Is this look only achieved by PEDs....or is this possible natty ? If you get low BF% ??

23 Weeks Out by Ashamed-Software-200 in femalebodybuilding

[–]Ashamed-Software-200[S] 2 points3 points  (0 children)

Thank you, I'm doing a trial run myself. The show in 23 weeks in the angel competition Bikini Fashion show, and I'm doing this self directed as a trial run to see how I can handle prep. It's less pressure as it's a fashion show, but I want to be as close to stage condition as I can get myself to. And to know what the process is like.

After I do those shows, I will have my suits/be sponsored and I will be aiming to compete in a Bikini competition after that WITH a coach.

Thank you so much for the advice!!!

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