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Thread: BodyBuilding for Women

  1. #1
    madmaxine
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    Default BodyBuilding for Women

    OK, I need to bulk up in 3 months. I've never been built due to keeping the "soft" feminine look & being a pole dancer. Some questions for dancers who work out frequently, or even compete as bodybuilders:
    1) Can you add about 10-15 LBS of muscle with mostly vegetarian food sources?
    2) What will working out do to natural breast tissue?
    3) Do you use herbal supplements?
    Thanks in advance. Any and all info you have to share is appreciated. I am really concerned about my breasts, as they have carried me so long careerwise, I'd hate to wreck them (36Bs on a small 5 foot frame.)

  2. #2
    Senior Member grinew127's Avatar
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    Default Re: BodyBuilding for Women

    Work out all the time with weights, now.

    Please check the following link

    http://female.bodybuildbid.com/training/musclemass.html
    Giselle Rine W. , -------- 127 Chesterfield.
    You weren't on Match Game in 1974.

  3. #3
    Veteran Member ChocolateKiss's Avatar
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    Default Re: BodyBuilding for Women

    To answer your questions:
    1) To add that much muscle is possible even if you are a vegetarian. To add that much muscle you need to eat 1-1.5grams of protein per body weight everyday. For example I weight 122lbs. And I make sure that I eat AT LEAST 122 grams of protein each day. Since you are vegetarian, you can get protein from tofu, soy products, whey protein shakes, protein bars, I don't know if you eat eggs, or dairy, but if you do you can get a lot of protein from egg whites, yogurt, and cheeses. Also I know that veggie burgers (Boca, MorningStar, etc.) have a substantial amount of protein in them.
    2)If you are doing cardio, your body fat will diminsh, and you can't spot reduce. Breast tissue is body fat, so if you are aiming to lose body fat your breast will more than likely get smaller. But if you do chest exercises (incline chest press, pectoral flies, regular chest presses) your breast will seem perkier.
    3) I don't use any herbal supplements, but I do use other supplements such as whey protein, glutamine (amino acid).
    "There is an inner beauty about a woman who believes in herself, who knows she is capable of anything she puts her mind to. There is a beauty in the strength and determination of a woman who follows her own path, who isn't thrown off by obstacles along the way. There is a beauty about a woman whose confidence comes from experience. Who knows she can fail, pick herself back up and go on... This woman is you. You are strong, you have inner and outer beauty, you are amazing" (anonymous).

  4. #4
    Featured Member DSUsb19's Avatar
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    Default Re: BodyBuilding for Women

    I like to fancy myself somewhat of a bodybuilder. I still have some chub, but I'm very strong and muscular. I use the low reps-high weight theory. I will do about 4 or 5 sets of 8 or 10, with heavy weights (about 70% of my max at least), depending on how I'm feeling that day, and I work out at least 4 days a week. It's not natural for a woman to get much bulk, or be very muscley. Women naturally have long, lean muscle. It takes supplements, HGH, or steroids to really bulk up. I bulk up pretty quickly, as I had cancer as a child and was given steroids to counter the loss of appetite from chemotherapy. I would definitely suggest consuming lots and lots of protein. What bodybuilders do before competition is cut down to simply fish or chicken and water. Then a few days before competition, they cut out the water. That's a little extreme if you're training, so just watch what you eat, and make sure you consume lots of proteins. Hopefully your guns will look more chiseled than my little punky one.
    Last edited by DSUsb19; 11-04-2007 at 09:03 PM.
    *~If you play with reservation, you never play to your full potential.~*

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    In beer there is freedom. In water there is bacteria. ~*

  5. #5
    madmaxine
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    Default Re: BodyBuilding for Women

    ^ That's not a "punky" looking bicep, DSUsb19! That's diesel!

    This might seem silly, but I saw something on TV about how Demi Moore went from one body shape- long & lean (for "Striptease") to built (for "GI Jane") in a few months. I know she had trainers and the best of everything to use for her transformation, but I admire her- it could not have been easy.

    Great link, grinew- thank you.

  6. #6
    Veteran Member ChocolateKiss's Avatar
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    Default Re: BodyBuilding for Women

    Yeah it takes a lot of hard work, dedication, and determination to make a huge transformation like that in just a few months, but if you really want to do it, it can be done, good luck.
    "There is an inner beauty about a woman who believes in herself, who knows she is capable of anything she puts her mind to. There is a beauty in the strength and determination of a woman who follows her own path, who isn't thrown off by obstacles along the way. There is a beauty about a woman whose confidence comes from experience. Who knows she can fail, pick herself back up and go on... This woman is you. You are strong, you have inner and outer beauty, you are amazing" (anonymous).

  7. #7
    God/dess Casual Observer's Avatar
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    Default Re: BodyBuilding for Women

    A very good book on the subject, as is the book for men. The book is well-written and puts the focus where it belongs--on form and discipline to achieve maximum results.

    If you like soy proteins, you can indeed pack on weight during a serious lifting regimen. A lot of the powders geared for bodybuilding are probably unnecessary given your goals (not o mention expensive), so long as you can get down high-quality protein as the bulk of your diet--even if that's through Clif Builder's Bars or PowerBars or something similar. You might like the variety of what GNC offers, but you can get just as much from a more conventional diet.

    Like CK said, you will lose breast mass if you start losing fat (which you will). This isn't really avoidable.
    Idealism is fine, but as it approaches reality, the costs become prohibitive.

    William F. Buckley, Jr.

  8. #8
    Crissychan
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    Default Re: BodyBuilding for Women

    At most GNC's now they have a brand by Stallone and it has a pure protien choc. pudding.... it is super yummy when you cutting calories and need choc. When I quit dancing 2 yrs ago I ballooned up to 210 and with the help of my SO and some serious hours at the gym I'm down to 5'8 and 150. Good Luck, let me know if I can help....




    This is site has awesome advice for vegans as well!

  9. #9
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    Default Re: BodyBuilding for Women

    IMO, no, you cannot pack on 10-15 lbs of muscle eating just vegetarian. Part of the reason is that you will have to rely on soy products for most of your protein intake, and they are full of estrogens... which inhibit muscle growth in women and men. In fact, for this reason I caution men against using soy products for the bulk of their protein, too.

    To achieve the fastest muscle growth possible, you need to eat at least 45% of your calories as protein. This gives your body plenty of building-blocks to make muscle from. You should consume 40-45% of your calories as carbs (you need them to keep your brain running well, as well as to keep your muscles fed) and lastly, 10-15% of your calories as fat (it is impossible to avoid it entirely, as there is some fat in every food.)

    Eat 5-6 small meals a day, keeping to this ratio at each meal as closely as you can. For fat loss, you should aim for a few hundred calories below your BMI. For fat stasis, eat at your BMI. To seriously bulk, I agree with the above poster, you may gain fat, too.

    So to return to the vegetarian issue... vegan will not work. Vegetarians who eat fish, eggs, and dairy can do just fine. Egg protein is VERY useful - scrambled whites, or hard boiled whites, are quick and easy. Cottage cheese is simply a MUST for your last meal - it gives your body something to slowly digest at night that can all be put to use as new muscle (you are doing most of your muscle creation while sleeping, not when you're working out.) Fish is a staple for most bodybuilders, though those who go for serious bulk feel like they are starving to death if they are confined to just fish! These folks are driven to poultry because it is just more dense and contains slightly different amino acids.

    As for carbs, go for high-fiber whole foods such as steel-cut oats instead of rolled oats because it's that much more difficult for your body to break it down, therefore making you feel fuller longer, actually burning calories to do the breaking down, giving you the benefits of the vitamins, etc. in the fibrous parts and the benefit of the fiber itself for your digestive system. Cut out sugars and processed grain products (cereal, bread, etc.) Eat banana only directly after your workout, with your whey protein (the high glycemic quality of banana delivers the protein direct to your muscles that way, when you most need it!) Stay away from high glycemic foods at all other points in your day. Attempt to keep your blood sugar on as even a keel as possible. Check out this site for a lot more great nutrition tips on how to build muscle:

    As another poster mentioned above, do heavy weights with 12 or less reps, and short rest periods between. Try supersetting one muscle group against another (12 reps of chest exercise immediately followed by 12 reps of a triceps exercise, no rest between) three or four times in a row.

    Do you cardio and weights on opposite days. Take one day of rest per week. Take two free meals or one "free day" a week so you don't lose your sanity - it's ok to give in to that craving on that day, but don't go hog wild.

    This is basically the Body for Life plan:

    As for breast tissue, bodybuilding the BFL way will cause you to lose fat, so you may lose a bit of breast size - BUT - if you are really working on sculpting your pec muscles it will lift them and make them perkier and very very attractive. Too much fat loss can make breasts disappear entirely, though:

    Don't worry, most of us girls just don't have the genetic makeup (or lack of good sense) to ever get this extreme! Happy muscle building!

    Holotta Bootay

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