Women and bulking

[KatCali85]

I am not going to lie, I do not want to get fat. How do women add muscle without bulking and gaining a lot of fat?

[gaspers04]

I would assume just as men do, maybe less calories. Clean and lean diet with plenty of protein. Does the 1-2gr of protein per pound of body weight apply to women? Maybe I should just be quiet and let on of the fit and knowledgeable women answer this...lol

[ElementalVirago]

Originally Posted by gaspers04

I would assume just as men do, maybe less calories. Clean and lean diet with plenty of protein. Does the 1-2gr of protein per pound of body weight apply to women? Maybe I should just be quiet and let on of the fit and knowledgeable women answer this...lol

^^This.

[Violent Volume]

You're not going to gain much fat if you are eating clean most of the time and exercising.

[dmaipa]

im with everyone who replied. Females don't have enough testosterone in order to build the bulkiness that guys can. I think i've read a research where women have around 10 times less testosterone than men. Testosterone being know to increase protein synthesis and muscle size shows that women shouldn't need to worry about bulking up as men would when they do serious strength training.

[Kpettitt]

Lift heavy... eat smart! you want to add about 500 calories above your 'maintenance' level for calories. I'm attaching a spreadsheet that will help you calibrate that if you don't know it already. Add calories slowly so you can monitor the weight gain. Add 100 calories every 2-3 wks. If you gain too much fat, cut back- if you not adding any muscle gains- add more! The harder you are working out the more hungry you will be

http://www.karacooks.com/share/Calculations.xls

don't be afraid- your clothes WILL get tighter- your definition WILL fade some... but you can always cut back down afterwards and you will look even better!!! so good luck and have fun eating!

[sneezingstardust]

Lift very heavy, and eat good food. I don't think you need 500 cals over your maintenance at all. Most women don't. Around 200 calories over your maintenance on a consistent basis coupled with a smart training program will help you add muscle very slowly, with bare minimum fat gain.

If you're doing any type of cardio though, don't be scared to knock the calories up a bit to make up for the extra expenditure. Forget the scale, just go by look and feel, and if you think you're gaining weight way too fast, back off a bit (but be realistic as well, you HAVE to accept SOME fat gain, even if just a little).

Women can only build muscle so fast. It's all about time, hard work, and consistency.


As K said...have fun eating! EAT YOUR STEAK, MISSY!