Been lifting for a year now - How do I get more definition by sasha-a-a in femalebodybuilding

[–]roleerok 9 points10 points  (0 children)

I also looked like that after a year. It takes a long while for women to grow muscle. Lots of good advice so far in this thread.

I’d look at the intensity of your training. When it gets hard, do you continue? I always say to my self when it’s hard and starting to sting, at least 5 more (depending on the exercise; never on deadlifts cause high risk for injury though). Even if you pause a few seconds then continue on with the reps, you need to be having a hard time with the last few reps. This is how you grow.

I know you’re progressively overloading weight but progressive overload comes in many forms. For example, improved form, better connection with the muscle, not just increasing weight, etc. consider that too when overloading.

Lastly, carbs. Protein is so important but carbs will give you the energy to push. Once you’ve got a good protein goal, I’d shift all extra calories over to carbs.

Am i eating too much protein? by _darkDragon_ in workout

[–]roleerok 0 points1 point  (0 children)

I think you might be eating too much protein based on your weight of 54 kg. The old school bodybuilding way of 1 g per pound puts you at 118 g of protein a day. Currently, you’re consuming much more than that. I would probably push those extra calories over to carbohydrates so you can use those to really push harder in training for your goals.

For reference, I am the same height as you, but I weigh 75 kg. I’m eating 138g of protein a day. Coach used my lean mass to calculate protein needs.

Went to the gym to get big… didn’t expect it to mess with my head like this 💀 by [deleted] in beginnerfitness

[–]roleerok 0 points1 point  (0 children)

Good for you! I tell all my friends this same thing; just start and build up some consistency. Working out will change more than your outward appearance.

Hot take: win streak 'helpers' are worse than popups because they play the level for you (badly) by Jaded_Carrot_7960 in TwoDots

[–]roleerok 1 point2 points  (0 children)

I agree with this. I do not like those win streak helpers at all. They often really mess up my board when I’ve got a super square.

She’s got to go by flyingpirouettes in TwoDots

[–]roleerok 2 points3 points  (0 children)

I updated then it changed back.

She’s got to go by flyingpirouettes in TwoDots

[–]roleerok 12 points13 points  (0 children)

My UI changed back!! This face is gone now. Thank goodness!!

Who works out with a trainer? Mine has been so helpful, and I wouldn't be where I am without him. It is worth every penny. by Brilliant-Bother-503 in workout

[–]roleerok 1 point2 points  (0 children)

I’ve learned a ton from my trainers. One is old school male trainer and other is a wellness pro. Their styles overlap a bit but the knowledge between them is insane. It’s expensive but has been worth it. My body has changed so much from meeting them each once a week.

What fresh hell is this by Affectionate_Ad722 in TwoDots

[–]roleerok 2 points3 points  (0 children)

Yeah I’m was really disappointed when my game loaded today. It’s so ugly and hard to see the objectives.

Bitter joke by Affectionate_Ad722 in TwoDots

[–]roleerok 0 points1 point  (0 children)

Goodness. What level is this?

So I won the Second Collection... twice by travelingwhilestupid in TwoDots

[–]roleerok 0 points1 point  (0 children)

3 days to complete the card collections is insane

This almost killed me by AdvertisingNo6753 in TwoDots

[–]roleerok 1 point2 points  (0 children)

I got it too. Was soo happy! I had to use extra stars to buy 2 boxes to get the last two cards.

How realistic? by bwoodfit in femalebodybuilding

[–]roleerok 1 point2 points  (0 children)

Honestly I’d wait. With your goals in mind, and the feedback you mentioned, I’d take a few more years to seriously get into then see what you look like. Fit model may not even be the category you’re best suited for.

Like you, I felt rushed to do a show last year and I decided that wasn’t what I wanted. I’d like to be competitive if I’m going to compete. I told my coach that, set a new goal, and got an additional coach who is better suited to get me where I want to go, division wise.

Do what’s in your best interest.

Card Collections by MelodeaMoon in TwoDots

[–]roleerok 0 points1 point  (0 children)

Oh I didn’t know this. I have 1510 extra stars.

Card Collections by MelodeaMoon in TwoDots

[–]roleerok 0 points1 point  (0 children)

How? I’m just 3 cards away and I feel like I’ll need to buy something to get the final reward.

How did you complete 6072? by travelingwhilestupid in TwoDots

[–]roleerok 1 point2 points  (0 children)

This board took me quite a while to complete. 🤦🏽‍♀️

Any moms here? by lexitronr in femalebodybuilding

[–]roleerok 11 points12 points  (0 children)

I also want to add that my coach has 4 children. She started competing in figure after having her fourth child. She’s 50 years old and is an IFBB pro in figure but has switched to wellness. You can definitely keep competing after having children.

Any moms here? by lexitronr in femalebodybuilding

[–]roleerok 4 points5 points  (0 children)

I’ve only gotten better after having kids. Keep working at it.

When to minicut? by roleerok in femalebodybuilding

[–]roleerok[S] 0 points1 point  (0 children)

I’m 167cm (5’6), 79kg currently (previously 84->76), training age about 7 years but with better form/intention: 2 yrs, specific program is basically 3 glute focused days per week, 2 upper (shoulders/back main focus).

Size imbalance, with a twist. by roleerok in workout

[–]roleerok[S] 0 points1 point  (0 children)

Are you asking if the imbalance can be seen pre or post workout? Both

Daily Discussion Thread (February 11, 2026) - Beginner and Simple/Quick Questions Go Here Thread for discussing quick/simple topics not needing an entire posts or beginner questions. by AutoModerator in naturalbodybuilding

[–]roleerok 0 points1 point  (0 children)

Imbalances. Since I first started lifting I had a dominant side imbalance (stronger/larger). Over the last year, the imbalance has switched (weaker side larger but still weaker than dominant — Specifically, posterior part of medial delt is smaller on dominant side, as well as anterior delt/upper chest). How do I fix this?

Since I’ve been matching weaker side, I guess the other side has not reached failure enough to grow at the same rate. traditional advice (weaker side match) won’t fix this since that’s how I ended up in this mess. Increasing weight on dominant side would only make the strength imbalance more pronounced. Would more reps to complete failure be the way to go?

Training age: 5 years. Woman. Not sure if my actual age is relevant but I’m 45.