Topics tagged with Female Fitness'

Need help with calculating proper dosage for Clenbuterol

hmongsican

2

26 dayskickinchicken (8716): I think you need an algebra forum lol. But if you have to ask you shouldn't use it anyway.

Can I Drink Tea?

evegrant

11

7 monthsobiepowlowski (1): Hi, I used to drink tea when I was younger, now I drink coffee. I am a coffee-addicted person, however, I know that drinking tea before or after sport is an okay process. It is very good and worth for your body to drink more water/drinks per day especially when you get wet and lose a bit amount of water. I consider that you have to go ahead with this moment and don't worry.

Skinny Fat

angelo

4

9 monthssophia990 (1): I use exercise band, they are good for getting the small waist and removing extra belly fat.

Best weight loss pills

marymartins

15

1 yearlasjack (13): a caloric deficit and exercise. There are no short cuts (that are healthy and maintainable long-term).

Is Lemon Water good for Weight Loss

Emmac01

18

1 yearYeags (1144): Lemon water wont significally help any if it did it would eat a hole in your stomach..: plus not enough scientific evidence to prove it helps. Only hard work and dedication works no shorcuts!!!!

Want to enter a bikini competition..

ewhite

8

1 yeareknight (58109): Don’t you people read? This thread is a year old! -3X

Need help.. Double butt..

yogstrong

12

1 yearyogstrong (10): Ok understood, thank you :)

Want to loose 15 pounds!!!!!

Angelica

15

1 yearkeylemike (13): What are you trying right now to lose weight? Are you interested in trying weight loss supplements? For me, https://supplementous.com/ had a great impact so far. I have stopped using other weight loss supplements and i am staying with these supplements for now.

The most famous hair transplant doctor in Tu

sharif1987

1

1 yearsharif1987 (1): http://eng.zenhairturkiye.com/wp-content/uploads/2018/01/olcay-2.jpg Zen hair transplant center is the best hospital in Turkey for hair transplant and plastic surgery. Our Doctor is OLCAY SAYGIN has 17 years of experience in the hair transplant field. We have been classified as the best hair transplant center in Turkey according to the Turkish Ministry of Health. Our hospital is ISO and Temos certified. We are the only hospital who gives...

Stretch marks on butt (srs)

Mustbenice

5

2 yearsEricleader22 (1): Of course but they should fade w time. Eric leader Owner http://www.everybodyspersonaltrainer.com/personal_trainers_in_alexandria__in_home_personal_trainers_in_alexandria_virginia__in-home_personal_training_in_alexandria.htm

Skinny fat woman, cut or bulk?

Louloux

11

2 yearsmikew (11493): @Louloux Congrats on your awesome cut. What's next??

Ms

Howie

4

2 yearseknight (58109): Ask your MD. No one here is qualified to answer this. -3X

Bodypower Expo 2018 Promo Code FREE GIFT

totalpheonix1

1

2 yearstotalpheonix1 (1): Hello Everyone, Use promo code BPJN when getting your Bodypower Expo 2018 tickets to receive a FREE bottle of DEDICATED Eau De Toilette worth £29.99 The expo was huge last year and no doubt will be even bigger this year. Get your tickets early to avoid queuing and also the risk of the tickets selling out as some did last year. Also take a look here for future updates, info and competitions leading up to the expo… ...

My skinny to fit transformation video

teshafit

4

2 yearsKellyKapoor (1): great transformation! :eek:

My "fat to fit" 20 month transformation

zeefit95

3

2 yearsRawn (1338): Nice transformation, lots of hard work

New in the gym

Sistablister

4

2 yearseknight (58109): http://forum.simplyshredded.com/cached/0b8b632376cd0504802d868481677021.png -3X

Loose skin or fat?

Nicolelou

14

2 yearsJsn3004 (3265): I'm just surprised this thread is still kicking despite OP never responding and this thread being 10 months old.

Bouncing Back?

livfresh

2

2 yearsjamiee321 (4): Hey :) There are plenty of dairy/gluten/soy free foods you can incorporate into your diet. I personally cannot tolerate gluten or dairy either! My staple gluten free carb sources are sweet potato (baked into fries with cinnamon), quinoa, brown rice and fruit. As for fat and protein sources, I love coconut oil, avocado, nut butters, chicken, salmon, eggs/egg whites and white fish. Also make sure you season your food- otherwise you'll get bored...

Bad pull? Or muscle tear

Courtneyross52

2

2 yearsSalokin (877): It's hard to say exactly the cause of the injury. We're not in any position to diagnose. It would probably be best to get in to see your MD as soon as possible.

Started training 1 week ago now 7 weeks out

Mascara2muscles

6

2 yearswannabemuscular (33216): Yes, pictures please. Let's see where you're at. How long have you been with this coach? How did you find them?

Is Coconut Water a Laxative?

Emmac01

3

2 yearsHomebounded (1): A serving of coconut water has as much potassium as 4 bananas. I only go to store once maybe twice a week and when don't cut bananas into chips and freeze them, I rely on coconut water. Bananas have fiber,too

Flex Friday

kayla_garretson

3

2 yearsAoverto7 (310): http://forum.simplyshredded.com/cached/4346312aa461d322f7d701153c604f2b.jpg

Are Bananas Fattening or Good for Weight Los

Emmac01

5

2 yearsSOLARSUPLEX (8314): Banana = 20ish carbs. 20 carbs is 20 carbs bruh

Cortisol effect

Lilfitgirl

8

2 yearswannabemuscular (33216): Great. How about some progress pics? :)

Summer Workout Tanks

bioniclefty

5

2 yearsAoverto7 (310): OMG those are hilarious and cute! thanks for sharing! so selfless.

Taking Clen

Keleigh93

5

2 yearsTedDansen (10): Clen is a really bad idea with the cardio that you're going to be doing. It puts a ton of stress on your heart just by itself, so if you do any kind of intense cardio at the same time you're going to be dealing with thickening of the heart muscles at least, and a heart failure at worst. Better to go with something milder like ephedrine or caffeine. And if you're not losing weight fast enough, drop your calories. All that shit will need to be...

Advice needed

Deamaloku

4

2 yearsKyleMurphree (1): To lose fat from the body, one can adopt the following- Cut back on all bad fats Drink at least one gallon of water per day Eat more protein Try programme entrainement sportif program Drink coffee or tea I am sure that this will be helpful.

Register now to join Prudential Ride London-

Starfishcharity

1

2 yearsStarfishcharity (1): World’s greatest cycling event Prudential Ride London-Surrey 100 is back on 30th July at Queen Elizabeth Olympic Park. Starfish Greathearts Foundation holds 25 guaranteed places in this event. You will cycle through a 100-mile route on closed roads through the capital and into Surrey's stunning countryside. It’s just £20 to register and all we ask is that you raise £500 sponsorship. You can also enter as a team with your friends or...

Please, urgent diet help needed

Greekyogurtgoddess

15

2 yearsWest165 (574): The best diet is one that is sustainable. Pick your caloric deficit, track your progress and ask questions if any issues come up.

Video: Squat form forward lean in upper body

monastrand

6

2 yearsWest165 (574): Looks like you're having a hard time with balance. The bar needs to move in a straight vertical line throughout the movement. I agree with wannabemuscular and drop the weight a bit for a while. Also gotta keep those elbows pointing down!

Starting Anavar/Clen cycle- w/ or w/o supps?

jeliza917

11

2 yearsRandy (1): Hey Jeliza917. I find the hardest thing about choosing supplements is quality and how long delivery will take (I´m impatient). I once waited 3 weeks for my delievery because they sent the wrong items frst time around. I stumbled across this site for reviews http://phrmreviews.com/r/alldaychemist-com-review-reliable-store/ and I refer to it now before buying anything online. have you also thought about fish oil for general health? Hope that...

*HELP! BODYBUILDING SURVEY* MALE&FEMALE

Dane_Q

2

2 yearswannabemuscular (33216): @Dane_Q I don't believe there are any active competitors on this forum currently.

How do I apply iifym to my diet?

konner05

6

2 yearsSalokin (877): do what is best for your body and the sustainability of the diet.

How to fix rounded shoulders

airawear

1

2 yearsairawear (4): Full blog post: How To Fix Rounded Shoulders Hey guys, Some of us have been hunching forward for a huge part of our lives because of the way we work. This is especially so if you have been working in front of the computer for a large part of your life (studying, working, playing games etc.) As a result of this hunching, you may have developed rounded shoulders, causing your posture to be hunched forward. In this post, I am going to...

For wemon weights and cardio or just cardio

Spencer1104

5

2 yearsgetfit24 (43): One of the best advice ever given to me at the gym was to never neglect weights. So I suggest she does cardio and lift weights while keeping an eye on her macros :)

Squatting help

Katielou87

10

2 yearsJesus (166): Do not assume i pretend to be Jesus. K thanxxx.

Sportswear start up brand questionnaire

GreysteinFitness

2

2 yearscrystalmepretty (22): 1. How much do you usually spend on sportswear? ~$100 a month 2. How many items do you buy per year? 10-20 4. What is your favourite sportswear brand? Lululemon, Popflex, Victorias Secret 5. What is the most amount of money you are willing to spend on a pair of leggings? Sports bra? Tops? Jackets? Leggings ~$80, Sports Bra ~$50, Tops ~$70 6. Is the fact that the products are manufactured in an eco friendly environment important to you? It's not...

Online Trainer Wanted

Reborn2011

2

2 yearsCannonball (6283): There's plenty. Just beware; if they're charging more than say 15 bucks per week it's a scam.

Macros for cutting

VictoriaAlexis1

4

2 yearsWest165 (574): Do a bit of research on leptin and refeeed days. Your body is probably getting used to the drop in calories. 450 calories under isn't as bad as I thought it would be, 1400 calories just seemed a bit low. Then again I'm 60+lbs heavier lol.

My Log 2016

Fayzeh

115

3 yearswannabemuscular (33216): Good to see you pop in @Fayzeh !!

New clothing brand

Rapture

6

3 yearsTucane (172): Send me one of those black/gold caps. I promise i'll wear it in public:-)

Bodypower Expo 2017 Promo code BPJN

totalpheonix1

2

3 yearsJsn3004 (3265): FUCK YEAH I've been wanting one so bad but my parents told me I'll have to wait until my birthday

Asymmetry

A_em

7

3 yearsSOLARSUPLEX (8314): @A_em No problem, i see this happen with new lifters (not that you are new) a lot because their dominant side will be much stronger than their other side.

Do you know Spectro Supplements ?

etiennegagnon

1

3 yearsetiennegagnon (1): Hello ! Spectro Supplements is a brand selling supplements to improve workout. Each of our products is 100% natural and adapted to a specific need. For more than a decade we have helped hundreds of thousand people around the world to reach their goals by offering them exceptional fitness support and high quality products. We are currently organizing a contest #SPECTROCONTEST. Click here to participate and try to win 3 products of your...

Anavar cycle for women?

Noname_

31

3 yearseknight (58109): So long went we understand, yes. The word you're looking for there is "repercussions." -3X

Any ladies cutting after reverse diet?

Aussie_gal

6

3 yearsAussie_gal (1): Oh no that's bad!!!! This approach to weight and health (reverse dieting and being more balanced and not living in the gym) is new to me and I guess I need someone to hang my faith on that it works..... I hated the diet change but there is stuff online about body types and Layne Norton talks about it too.... Don't u guys rate him at all? Maybe I am a sucker that's paying big bucks for crap coaching. Yeah I think I'm going to quit...

New to Lifting Worried about Cutting Help?

blakeelizabeth

6

3 yearsblakeelizabeth (4): Thank you eknight. Appreciate the input and guidance.

Bulking for women

feronica

5

3 yearsA_em (2410): Exactly, just try. The idea of getting stronger instead of focusing on each particular muscle is a very good option! I saw the best results when I focused first on a proper form and then on getting stronger. Eat a lot and lift heavy is something I would advise to each novice female, who is not overwieght. Good luck 💪😉

Hello!

fitnurse_onthego

2

3 yearsFiremanSi (42408): THeres a few sticky threads like the FAW and programming for dummies that u should definately read to start with. Welcome otherwise.

What is your Favorite detox..Mine is

bri1212

12

3 yearsjamesjben (1): Hahaha what?! Best detox? Water, man. Or maybe even Green Tea as its good for many reasons, but hey, Water.

AVATAR NUTRITION Newbie

misslifty

9

3 yearsHamb0 (2893): As @eknight stated, the amount of calories a relative unit/amount of muscle burns per day, is insignificant compared to other functions of the body. Yes, given the same bodyweight, a more muscular person *could* expend more energy than his/her counterpart, but that is only if you completely take other variables and factors out of the equation. The fatter individual might just have a larger extent of energy expenditure from running other bodily...

cheap and durable Elliptical machine

syfurian

2

3 yearsFrostshock (13324): http://i3.kym-cdn.com/entries/icons/facebook/000/019/649/OK_thumb.jpg

Not losing weight?

barbellbunny

28

3 yearshaole (2109): @ValMadalinski I'll be honest and admit that I don't know much about fat burners but my rule with supplements is that they should all be used sparingly or as little as possible. You should be getting everything you need from your regular diet/food intake. Fat burners are a "shortcut" and might help cut fat but unless that person learns how to keep the fat off then they will be right back to where they started when they get off the...

hello

clover_nev

3

3 yearsclover_nev (1): Thank you wannabemuscular.. appreciate it

Post Bikini Competition Diet

anastasiaova

3

3 yearsabuzer (1): Congrats : )

Saw this..couldn't resist..

emmyweird84

5

3 yearsA_em (2410): http://forum.simplyshredded.com/cached/7d56b0e065733790591085207e646f6b.jpg by Chris Gillen. He also added he ran out of space for butt implants and quotes from Holy Bible. :D

Protein Powders

emmyweird84

30

3 yearsemmyweird84 (1216): Found a great alternative http://forum.simplyshredded.com/cached/2d0f94713166f936e2df5bb7a9095587.jpg

Clen headaches body aches?

fit12

4

3 yearsfit12 (1): I calculated it correctly with the liquid and I did 50mcg both days. and I just take it orally

How long to get visible abs

Ernieknowsasecret

7

3 yearsanastasiaova (22): I think it's impossible to say how long it would take for you. If your diet is on point and you're slowly decreasing overall body fat, abs will show up one day :) Also depends on your genetics and where you store fat and where you lose it first/last x

What tools do you use to track your diet?

odimon

11

3 yearsanastasiaova (22): MyFitnessPal is the best!

Effect of reverse dieting on metabolism?

Lizzy

1

3 yearsLizzy (4): I follow IIFYM and am ready to cut following my first ever reverse (bulk). To give you an idea I am 5'3 118, reversed over 9mos (with the intent of gaining as much muscle as possible while minimizing fat gains) from under 1200cal to my current #s of 130p, 300c, 76f (roughly 2400 a day) with a 1 lb overall bw gain. I don't necessarily want/need advice on my macros, I've got a decent handle on that part. I am however really confused as to the...

how to work on my legs this time?

panchakshara

7

3 yearsdan87 (1): I've recently started doing a 9 sets of squats every leg day, 3 x wide stance, 3 x narrow stance, 3 x front squat. One each at 5 reps, 10 reps and 15 reps. My legs are getting battered but it's working! Try it out!

New veins but not feeling lean?

barbellbunny

6

3 yearswannabemuscular (33216): Maybe you're carrying a bit of extra water due to female hormones? I find the mid-section is the last to show improvements. Arms and shoulders always come around first.

Advise please!

Katapocolypse

20

3 yearsHamb0 (2893): You have most of it right, yea. I'll just explain a few details. Cardio is, strictly put, not necessary to lose weight. A calorie deficit IS necessary though. You can use cardio as a tool to expend extra calories, and create/increase the deficit. From my personal example, when i want to lose weight, i usually add in a little extra cardio, because it allows me to eat more, while im in a deficit. The options for me, would be something like eating...

Gym Clothing

realwomenlift

5

3 yearsrealwomenlift (1): Sorry that's I can sell through another vendor

Gaining Weight!!

sandy

6

3 yearssandy (1): Ok, thank you. Maybe I will just go back to what I was doing. I would rather stay the weight I was then to continue to gain. Have a great day!

Anavar Cycles for females

Angiekillerz

2

3 yearsAoverto7 (310): I could be wrong, but i don't think this is the correct forum for your question.

Dropping weight for event

barbellbunny

4

3 yearswannabemuscular (33216): @barbellbunny You look stunning. You don't need to drop any weight! I saw your IG too. Geeez, you look awesome.

New Workout Routine

Fayzeh

4

3 yearsFayzeh (1546): Thanks. Just read the first post in the Routine for Dummies thread. I forgot how that had numerous workout pointers that are summarized nicely. Thanks @eknight and @solarsuplex. Recommendations helped a lot.

Post Partum Body Fat Loss

powerofnow

14

3 yearspowerofnow (1): hey method, yep im eating fish so that makes me a pescatarian lol. This diet is basically to heal my skin, but i have just taken out dairy and gluten, not sugar yet as i did not want to overload my body. Yep thank you for the advice, i am watching my diet using the myfitnesspal app to make sure im getting all the right nutrients. Thank you

Not loosing weight

misschelseabrown

6

3 yearsJesus (166): Nothing wrong with a pound a week. Just think.. in one month you would have lost a whole 4 pounds. Thats 1.8181818181818181 kilograms.

Aesthetics: curvy vs. shredded?

emsay

37

3 yearsemmyweird84 (1216): All I can say is...dang I still have a long way to go. But you definitely look amazing, and a little extra BF never killed anyone, especially for us women!

Bodypower Expo 2016 promo code BPJN

totalpheonix1

1

3 yearstotalpheonix1 (1): Hello Everyone, Use promo code BPJN when getting your Bodypower Expo 2016 tickets to receive a FREE signed athlete framed photo! The expo was huge last year and no doubt will be even bigger this year. Get your tickets early to avoid queuing and also the risk of the tickets selling out as some did last year. Also take a look here for future updates, info and competitions leading up to the expo… ...

Trying the 40/40/20 help!!!!

EBZ_94

11

3 yearsJamesM (22): eKnight is a freakin' time saver!

Need help, extremely frustrated

Stuckinplace

84

3 yearsemmyweird84 (1216): @eknight....that's definitely well put. Much appreciated reading material this morning. @Stuckinplace I understand your frustration. For me it was a hard adjustment on my macros because for the weight loss (100lbs) I experience, it literally was calories in vs calories out. But when I started focusing on weight lifting and weight maintenance, you cannot have a calorie deficit or a carb one for that matter. I'm not like eknight with all the...

Female Chest/Bust exercises

julezy97

2

3 yearsA_em (2410): Hey @julezy97! Exercises that come to my mind which could help you attaining your goals are: bench press incline dumbbell bench press flyes reverse flyes push ups I'd go with heavy weights. Apart from them what is the most important to keep your breasts in a good 'shape' is a proper size of the bra (most of the women wear inappropriate size), masaging them regularly with cosmetics, avoiding sleeping on your stomach, and...

Grip Strength

Lizzy

16

3 yearsLizzy (4): @chloekypps it's gotten a lot better actually. I've tried a lot of the suggestions (not pole dancing unfortunately) and think I like the plate pinches the most. I also got a set of the "crush grips" and keep one in the car so when traffic/other drivers get frustrating its like a productive stress reliever. Most of the time on pull days it still just hurts but Im sure if I keep at it it'll get better eventually. Building muscle is...

12 week shred

Trhome

9

3 yearsSOLARSUPLEX (8314): @Trhome Yeah this site is kinda weird. We as the forum have no connection to the actual site. The only person here is @mikew and he is the forum mod. IDK how he is connected with whoever runs the main site but he might be able to get you an email to contact in reference to the actual program. We can only help with the info you give us. And even then, we may solicite advice that is different than the program you paid for.

help with cals/macros

rebecca307

8

3 yearseknight (58109): Spot on. -3X

Tips for training without a gym

Chloekypps

18

3 yearsChloekypps (10): Thanks to you all. I got myself a good set of resistance bands which are going to be easy to carry around! I do miss lifting heavy but I have to work with what I have.

Advice on post pregnancy deadlifts

Dem41

4

3 yearsA_em (2410): I'd add that whether -pre or -post pregnancy, each woman should do them.

Help! Lol

Trhome

2

3 yearsSOLARSUPLEX (8314): yeah i tried it, it works great for men. and read this entire thread and all of its links before you continue posting. This has the answer to guaranteed 90% of the questions you are about to ask. http://forum.simplyshredded.com/topic/13958/page/1/simply-shredded-faq---read-before-posting/ Sorry for being blunt. We get this type of question pretty much every day. Feel free to post questions you have about anything in this thread, but...

19 year old girl wanting to lose weight

Babynicci

5

3 yearsmikew (11493): From the FAQ: http://forum.simplyshredded.com/topic/3699/page/1/carbs-dont-cut-em/ http://forum.simplyshredded.com/topic/7904/page/1/carbs-dont-cut-empart-deux/

Calories to macros inaccuracy

YM97

5

3 yearsSOLARSUPLEX (8314): Food labels are allowed to be within 20% from their actual contents iirc. So often times your bag of chips was actually 13.3 ounces instead of 12.8. Also some companies like to say NO CARB but not mention that there is 12 sugar alcohols and 3G of fiber

fat loss supplements

Msjamaica

10

3 yearsFiremanSi (42408): @Msjamaica Fatloss supps are just generally full of Caffeine, just gives u more energy for the day enablingyou to expend more enrgy therefore creating a bigger deficit. Thats it.

How to make counting MACROs easier?

Sierrapb

15

3 yearsSOLARSUPLEX (8314): They're* on my own post. Yeah they have these 3D printers called ovens. You put stuff in them and hit a few buttons. Come back 45 min later and it printed you whatever you put in it.

hamstring problem

ajkin

3

3 yearsJsn3004 (3265): I'd go to a doctor to get that checked out. Either way make sure that you are properly stretching and doing mobility work.

Perfect Personal Trainer Supplement Package

OptimalEffects

26

3 yearsjbarr69 (4): In for free sups

Bmi, bodyfat, mirror...HELP

Striveforbetter

9

3 yearsStriveforbetter (1): I mean my profile pic is from 3 weeks ago if that helps lol

Aderol

jnikebb

4

3 yearsjnikebb (25): @Jsn3004 have you ever thought about auto correct?!! It's people like you who make people not want to ask for help and advice. I'm not stupid. I know how to spell the damn drug. Please don't reply if you're going to be rude.

5/3/1 for female?

MizAlmie

5

3 yearsMizAlmie (4): "Progress not perfection" thanks for the reminder. @RobotEars @Dem41 @Jsn3004 Super encouraging words. Glad to hear some of your positive experiences with the program and input. Thank you!

12 week female fitness program - what's next

l0nepinemall

10

3 yearseknight (58109): HIIT after a training session is actually better than fasted AM cardio for natural athletes. Stay the course you're on! -3X

Attempting to loose that last stone

Claire

3

3 yearseknight (58109): Can't spot reduce. How many total kcals are you eating? How much protein are you consuming as a vegetarian? -3X

I feel like I'm stuck

emmyweird84

30

3 yearsemmyweird84 (1216): You know you're absolutely correct about learning more than I bargained for lol. But I'm kinda enjoying it.

Hello

Parrothead

3

3 yearsParrothead (4): Thank you @silversshredded

T3 vs T4

jnikebb

6

3 yearsBeans (4204): I'm kidding, I have no idea what those are.

Questions about making a great booty, etc...

fitnessgurl88

11

3 yearsjennaf (1): Guys, you can share link here? _____________________ sexy jumpsuits

Currently. Progress 3 years.

eddyserb

6

3 yearsRobotEars (1174): 1st forum lol of the day.

Question About female weightlifting plan

oX0MIZZ0Xo

2

3 yearsKansas___Boyyyyy (3361): I doubt you'll recover in time to do proper sessions in under 48 hours.

is this natural possible?-woman

Franceska

10

4 yearsjja0016 (829): please dont do steroids.. especially as a girl just workout and live a healthy lifestyle.. dont take it too serious

Poverty Macros (overate)... what to do?

emsay

19

4 yearsdarklight79 (3088): You got "shat on" because you only wanted to hear what you want to hear. They've been polite so far till you kept going round in circles and they started losing patience. My advice would be the same. Move on. One burger isn't going to make you fat and one salad isn't going to make you shredded. Consistency. The grand scheme of things. You're only human and even the best of us fail at times. Learn to forgive and go easy on...

Female cutting advice

haole

1

4 yearshaole (2109): I'm trying to help my coworker lose weight by diet alone right now. I'm having her track what she eats for a week and check her weight every morning just to get an idea of where she is at. I've already noticed her diet is terrible and she has been eating less than I would recommend for a cut. I'm don't want to overload her with too much info so I'm starting with watching just daily calories for now and then picking better foods to get her...

program for my girlfriend

Cross

10

4 yearsErickFromOmaha (4195): Open thread to view post.

should i do figure or should i stay in bikin

paulisu

3

4 yearspaulisu (4): Thank you

Not a tighter butt, but a bigger butt

balkan123

3

4 yearsA_em (2410): Don't igonre hip thrusts/glute bridges. I feel like girls are so crazy about the squats, but there are many other exercises that will help you build nice, round glutes. As mentioned- hip thrusts, lunges, floor work (with ankle weights/resistance bands) focusing on your hamstrings (e. g. donkey kicks, rainbows). I do circuit training on a leg/glute day and I love it. A lot of different movements with heavy/low weight. Just keep it...

Female Training Routine

EBZ_94

5

4 yearssathernut (13): Get a book called Strong Curves. Thank me later.

Calling for help, need study links!!

Thatguy81

24

4 yearswannabemuscular (33216): Hahah, I've never controlled my wife. Can't be done. That's one of the reasons I liked her at first. She was feisty and strong minded. (been together 20 years now) The problem is that she constantly complains about a little bit of fat here or there that she can't get rid of. Cardio, cardio, cardio, and low carb for years and years. It's obviously not working well enough to get her to that next level that SHE really wants. She's just to...

Would Anavar work for me? (pic)

Guadalajara

35

4 yearsErickFromOmaha (4195): Open thread to view post.

Girl Trying to get stronger!!! 💪

Charlatte987

6

4 yearsErickFromOmaha (4195): @Bucky she showed you. Lol

Advise on Anavar?

shybearfit

11

4 yearsCross (7): But you really need to be careful with a coach beacuse some of them are just idiots,if I were you I would train without him,if you need some form check just ask someone for advice,there are a lot of coaches who just fckd up someone Find good program,get your nutrition done and you should be just fine

looking to start 5mg dose of anavar FEMALE D

lauralovestolift

8

4 yearsErickFromOmaha (4195): I would've looked at tren first but that's just me.

does Pauline Nordin take gear?

lauralovestolift

4

4 yearsZyzzst (4486): @ErickFromOmaha honestly they kind of do just a little less hairy hahahahaha

Carb Hierarchy?

mgntrains

5

4 yearsdarklight79 (3088): IIFYM & M @wannabemuscular is actually being serious.

185 front squat female

slaviknifanov

1

4 yearsslaviknifanov (31): 185 front squat female https://www.youtube.com/watch?v=GIEs7yKbu94 too bad we dont have any older version but she managed in 3 months to go up from 95 lbs front squat to 185 lbs ! sick progress shes doing bulgarian method :P https://www.youtube.com/watch?v=GIEs7yKbu94

Interval Training and Fat Loss

LifeofaFighter

3

4 yearsLifeofaFighter (25): Yeah I am currently still an amateur but plan on going pro after fully completing PT on my back after herniating 4 discs in my lumbar and cervical. Michael Caulo is my full name you can check out some of my fights and more info on sherdog or mixed martial arts

word up

oceanair

8

4 yearsoceanair (18010): @hollyhopeful5678 That's probably the nicest thing anyone has said to me on here. ❤️❤️❤️

Need help with finding a coach in NJ

jersey23

3

4 yearsjersey23 (1): @mikew awesome, thank you!

Ocean's Training/Cutting Log

oceanair

500

4 yearsTrev182 (14986): This log is done!!

Follow me on my 6-week diet/exercise plan!

Mikaelakins

7

4 yearsA_em (2410): Welcome, @Mikaelakins, Sounds like plan! However, stick here for longer and you will get rid of most of this cardio and your warm ups will last 10 mins top! :) Good luck and keep posting!

Figure Competition

Jen25

7

4 yearsTimmothyGen (1780): True^ We don't know what she looks like. Yes some crossfit gals are buff but that's mostly the actually pro top level girls. Pictures would help tbh

Trouble cutting for bikini show

jnikebb

46

4 yearsGetFitGoFigure (121): That is quite a stack for a bikini girl, although... I am very focused in the natural BB realm so, do what your coach says this close to a show. You hired her for a reason! :) Also, note that cutting for a show year after year, if done improperly (ie too fast, too large kcal deficit, not a good reverse etc), can make cutting harder every time. You may be experiencing that effect this time around depending on how you cut, reversed and...

Experience and opinions on fitness program

tb92

11

4 yearstb92 (28): @wannabemuscular LOL. Something like that. Will do. Thank you!

1 MONTH of stronglifts update

queenquebec

15

4 yearsqueenquebec (25): Hey, everyone! Right now my lifts are Squat 140 bench 90 bb row 85 deadlifts 135 ohp 60 I'll be switching programs after another month or so. I do like greyskull lp 3/weekly routine. It seems pretty simple and effective.

bulgarian method with my girl

slaviknifanov

5

4 yearsslaviknifanov (31): i think i remember you from my old previous videos god i was awful haha such a typical beginner its unbelievable

First time squatting in rack. Critique form?

Jiaxie97

9

4 yearssmashley23 (1): I wouldn't worry about going past your toes. Your knees go past your toes all the time and they're fine. Link 1 Link 2

Deadlift program suggestion please

qtdreams92

8

4 yearssmashley23 (1): I ran Maximum Strength for four months, it's a four month upper/lower program, and I hit a 315 deadlift after it. I can't remember what I was pulling before but I think it was 230. I liked 5/3/1 as well, but I just wanted to throw out another option.

Scott Abels cycle diet.

Irongoddess

13

4 yearsthe1 (33860): @eknight - i fully agree with you on all of your points too, i just mean that he isn't a joe schmo and does have a pretty reputable back ground.. even though he may just hype up his diet with fancy words when its just basic carb cycling with refeeds more or less

Clenbuterol/getting in shape advice

Johlene1980

52

4 yearsfortheone (16): Hey @Johlene1980 don't leave just stay the course.

Hey everyone

kkautz

15

4 yearskkautz (13): Ok. I have another question that's probably in the facts but I'm gonna ask anyway lol. My maintenance calories are 2165. But according to MFP I'm only taking in up to 1700 at the most. Like I said I need to lose fat. Since I went from crossfit to doing the 12 wk shred I haven't done much cardio. My weight has stayed the same as when I first started working out 2 years ago. But I can tell I've gained muscle and maybe lost some inches. I did a...

madarasvike_fit log

madarasvike_fit

14

4 yearsblackbull (22): @madarasvike_fit &

12 week female fitness program

tb92

10

4 yearskkautz (13): Thanks

Critique high bar squat form!

Jiaxie97

17

4 yearseknight (58109): Did you even bother to read my response to OP? -3X

Where do I go from now?

robinxchrom

13

4 yearsColossus (76): You have a point there, I need to look at my last 4 years really and understand the reason for not been able to maintain the type of fitness and training motivation i used to have prior to that... Quite a lot of changes in my personal life like the new babe, new company... Anyway, this is my personal catarsys. Things seems to have re adjusted now since I've decided to start fresco with a new approach and with the support Of groups like this is.

qtdream's P/P/L training log: *Ibiza Dreams*

qtdreams92

99

4 yearsqtdreams92 (1630): Sun 28 June 2015: LEGS A Warmup: Box Jumps, Lacrosee Ball rolling Back Squats: 3x5 (65kg), 1x5 (72.5kg), 3x8 (50kg) Front Squats: 3x5 (55kg) DB Lunges: 3x12 (2 x 10kg DB's) each leg Standing Hamstring Curls (Machine): 3x12 (10kg) Standing Calf Raises: 2x18 (50kg) Leg Extensions Unilateral: 3x12 (16kg) Glute Leg Kickback (Machine): 3x15 (27kg) each leg I did calf raises at the squat rack today with a 20kg plate...

rach_smith2006 workout log

rach_smith2006

9

4 yearsFiremanSi (42408): @rach_smith2006 Cardio is Definately best done seperate from workouts but if u haven't the time then keep going as u are but I would mention LISS sessions should be done for at least 30-40mins to actually burn some cals.. 10-20moms won't burn much. That's considering ur doing it for caloric deficit purposes !! Hahaha... Straight to the point !!

Advice required

rach_smith2006

12

4 yearshollyhopeful5678 (1693): I'm afraid I don't know enough to advise you....one of these champs will help you with that question. For me, personally, when I ran SS I just kept the weight and reps the same until such time as I felt ready to increase the weight, based on keeping good form. My form goes to garbage on OHP when I go to heavy...

BB Acne - It Does Exist

Slowprogress91

9

4 yearsthe1 (33860): hahaha

female gaining weight and not comfortable!!

belly01

9

4 yearseknight (58109): Your GP really isn't qualified for this- that's why she's a GP, not a specialist. Have her give you a referral to a dietician and you'll be more likely to get some guidance. -3X

Bodypower Ireland 2015 Promo Code BPIIAF

darrenmc

2

4 yearsblackbull (22): @darrenmc Thanks will pass that on to a mate of mine that lives in Ireland.

Progress pics + Need weekend advice

Fayzeh

78

4 yearseknight (58109): Just to clarify, my "lotsa this" was for @NorIda's post. Blindly suggesting something when you admit you're still learning is the ultimate blind leading the blind. I get that. I tried keto years ago. It sucked. Nothing about it was beneficial for me. I also agree that the best diet is one you can stick to. I personally don't know anyone who can stick to a keto and make progress long-term. -3X

Gym Shark and Euros

oceanair

16

4 yearsFiremanSi (42408): @shannowman Agreed man. So expensive for anything over here !!!

Calling Personal Trainers and Runners

Fayzeh

15

4 yearseknight (58109): Hey- I gave the board an hour before I answered! @nine0seven sent you a PM. -3X

Chicken (not the food) :P

Fayzeh

10

4 yearsFayzeh (1546): Thanks @wannabemuscular. That was a confidence booster. Messaging between sets. I went up to 120 pound 10 reps... I know I can push more weight and more reps but worried bout form and getting stuck. Guy beside me is going heavy not even 90 degrees. Lol going back down to 90 pounds now for another set. Good form. So much in my mind to write but g2g

Front squat form... Please help

Jiaxie97

16

4 yearseknight (58109): If you are physically capable of sitting in a chair without your knees going forward, though, then it's not a biomechanics issue. -3X

New SS motivation vid

haole

14

4 yearsArimac44 (451): I fuckin dispise the simply shredded site. Last time a visited the site the amount of male physique / bodybuilders that they run profiles on always claim to be " natural" when there juiced as fuck. I have know problem with AAS but when these fucks get in there and preach there shit it irritates me. I know that they probably have endorsements and shit and can't blantley admit to AAS use but I would and do respect athletes that are...

Reverse hyperextension

Fayzeh

16

4 yearsFayzeh (1546): @eknight I see what you're saying. I'm going to workout at a different gym and see what equipment they have. Not to be stubborn, but smaller stability ball following the form u posted above. I didn't notice the hip thing at all. I will also try the incline suggestion @the1. See how it feels. Maybe add weight if I find it too easy. The stability ball was hard because I had to legit reach my arms to grab that bench! I knew something was off.

Training after breast implant surgery

Yolanda

9

4 yearsGetBigDieMirin (46): yolanda be cool

Arms are bigger but just look fat!

BostonStrong

4

4 yearsjja0016 (829): So, you're saying you're losing inches on your waist and getting bigger? As a beginner that is the only time you can gain muscle AND lose fat. So, nice gains, enjoy it while it lasts. Newb gains only last your first 6-8 months. The only advice I can think of is to maybe decrease your calories just a tad so you lose a little more fat.. I bet your arms look great though if you posted a pic. Some people are just big boned and...

Need help converting liquid clen into 20mcg

jnikebb

29

4 yearsArimac44 (451): http://i46.tinypic.com/k4wbko.gif Mate of mine's sister use to work with race horses. Definitely had it's advantages.

Routine modification due to back soreness

queenquebec

1

4 yearsqueenquebec (25): Alright so I've been following stronglifts on consistently for 7 weeks now and I've had lots of back pain. My form on squat/deadlifts are good, but I find my core is weak and need some attention. I also notice that, adding 5 pounds to the bar every sessions was over kill for me. From the info, I gather I should be focusing on goblet squats, plank/glute bridges, stiff leg deadlift and front squats, for a good 6 week to recover. I was...

Those annoying callouses.

qtdreams92

24

4 yearsGrizzlyBerg (9214): I guess I'm a beta cunt for using a pumice stone to keep my calluses in check. But hey what do I know about deadlifting. I will never understand why people think tearing calluses is alpha. It's fucking pointless and easily avoidable. Edit: I don't mean to single you out. I see it on the Internet and in the gym.

New here, just an intro.

BostonStrong

7

4 yearsthe1 (33860): welcome to the forums, 1700 cals sounds okay.. try it out for a couple of weeks and if nothing is changing then change your calories/macros.

How much do men like 'muscley' women?

qtdreams92

109

4 yearsGrizzlyBerg (9214): Fireman gets it. I was just kidding. Can we ever just bust each other's balls on here.

does pilates help with back pain & abs

queenquebec

7

4 yearsqueenquebec (25): Thanks! I've been doing pilates core exercise 2 or 3 weekly and I feel so much better. Mainly planks, bir-dogs, glute bridges, bicycles etc. I am also doing weighted cable crunches,bench reverse crunches and core twist but ok only 2 a week.

Ice Cream Fitness and Rest Days

amberxnicole

14

4 yearsqtdreams92 (1630): @amberxnicole hey welcome! you're starting out with heaps of good knowledge so is just a matter of putting into practice. And once you start seeing the results which will certainly come, you will feel like you want to progress even more! :) Take that from someone who has been through it, it is well worth the effort thats for sure. and NEVER be too hard on yourself, because we are our worst enemies sometimes.

Push vs Pull.. how do you do 1:2?

qtdreams92

14

4 yearseknight (58109): I do. If you use a thick enough band, they're a grea movement. -3X

Need help reaching my Macros...

megz425

5

4 yearsBeans (4204): Skim milk, fruit, some breads, cereal, rice cakes, all some things I eat to hit left over carbs or protein to avoid fat. Rice cakes in particular are great. Store brand that I buy are 315 cals per 7 cakes, fills you up and almost no fat.

Female calories

robinxchrom

2

4 yearsBeans (4204): http://www.bmi-calculator.net/bmr-calculator/ This is the calculator I usually use. You can enter your info, then use the Harris Benedict multiplier provided in the link below the calculator.

New on here

Fayzeh

35

4 yearsFiremanSi (42408): @sirprotein GFY... Truly.

PleSe critique deadlift form!

Jiaxie97

3

4 yearsLVjack (2749): I watched the video again a couple times and it does look like the bar is staged too far forward on your initial pull. I'm going to assume you press into your toes really hard and your heels slightly raise up though most of the lift. Correct me if I'm wrong. First off I would suggest having a ritual set up that you preform the same each and every time. For example; when I squat I grab the bar with my left and first then my right. Then I...

Help. I'm fluffier than I'd like to be.

JLtheDream

14

4 yearsthe1 (33860): ^^ agreed, I know lots of women who step on stage ripped at 12-13%.. 20% is more healthy and achievable food/diet looks great and so does training.. keep at it !

carb cycling help!

macydawn

34

4 yearsthe1 (33860): ^^ great way to be @macydawn

When the weight stalls...

Hamer93

23

4 yearsFiremanSi (42408): @Hamer93 Think about it for a second man apart from less carbs there will be less retained water in the body and girls are generally NOTORIOUS for not drinking enough water. Great quote from Silent Mike recently: I drink water like its my Job !! 😁

Unhealthy cut phase?

Beckysweetstuff

12

4 yearseknight (58109): Not needed for thermogenics. A week out of being on stage and in conjunction with water manipulation, I've seen some old-schoolers do that, but I don't know if it's the current practice. I know it's difficult to wrap your mind around. I get that it's completely new and crazy to hear, but there is no magical, "better" nutrition plan. There just isn't. Eat reasonably and burn more than you consume. This is the physique of someone who...

My P/P/L Program (proposed)Comments please?

qtdreams92

31

4 yearsqtdreams92 (1630): Funny :) I have been working out. but my trainer is using simplified PPL (no deadlift no bench). Next month I want to restart but with the full program so the advice on here has been really helpful. Well I am excited to start this! I'm going to vacation so I'll def be hitting the training hard when I come back. Between training, work, and my other sports I will pay a lot of attention to my diet and sleep. lol I wish I still had the same...

Cutting phase :)

MeganRosehart

15

4 yearsFiremanSi (42408): @qtdreams92 I'm sure @OP will be able to take alot from our conversation... The reason i suggest LISS is its easier on the joints, easier to recover from and doesnt effect ur strength as much as HIIT does.. If i'm doing LISS i respond to emails, come on SS and respond to new thread and comment, watch youtube videos on lifting or Podcasts on lifting and nutrition... Easy way to make it productive and less taxing on the body.

That time of the month

qtdreams92

11

4 yearsmacydawn (100): I feel like it actually helps me... Before I start a workout I will be rolling around whining but then once I actually get going and do something, I notice my cramps go away. :)

Cutting Dilemma- 5.5 weeks out

GetFitGoFigure

96

4 yearsBeckysweetstuff (4): well, are both hot. :D

Hormone response to carbs

qtdreams92

12

4 yearsqtdreams92 (1630): Oh I LOVE quinoa! I made quinoa sushi on the weekend, was lovely :D

Getting Started

Paigeegee

2

4 yearsqtdreams92 (1630): Of course it is possible, as they say where there is a will there is a way. Have you trained before in the past? Do you know you what your BF% is, what is your weight currently and what weight are you aiming for? To be ready for a bikini competition takes commitment, discipline and it is a lifestyle there is no instant result. It is a lot of hard work but that is no issue if you ENJOY it and LOVE it, and you are MOTIVATED by results. Hmm,...

Do you see a difference between squats?

Jiaxie97

1

4 yearsJiaxie97 (10): First video a week ago, second video this week. Any difference? I'm just working on keeping more upright. Thanks. First: https://www.youtube.com/watch?v=0Rr8ux5HZN8 Second: https://www.youtube.com/watch?v=5XhKpbanYOg By the way, my gym has no squat rack, so please don't judge. Thanks again.

lean out

alisam

7

4 yearsRicktoripped (16): We are our own worst critics. Keep on improving!

Squat form, critique?

Jiaxie97

27

4 yearsqtdreams92 (1630): @Jiaxie97 I think you're parents will accept it soon enough. Once they realise gym is not just for men and there is no risk of you turning into a man by getting stronger. Or try my tactic. I started listing the things I could be doing if I didn't lift, and dad was like 'no no, you stay at gym!'. Ha.

shoulder help

Sheila

24

4 yearsSheila (1): thank you. I guess when I lose some more weight they will show up better like the front and rear. I tried that machine for the first time yesterday and didn't really like it but may try it again. my lateral raises I should have add are done with a straight arm

Help with girlfriends macros!

Kecaldesian

7

4 yearseknight (58109): That looks better, IMO. -3X

PLEASE CRITIQUE DEADLIFT FORM!

Jiaxie97

13

4 yearsBeans (4204): @Jiaxie97 Ha that's a hard one. I'd imagine as long as you're not using crazy weight, it's not a big deal. Might be hard as you start to progress though. Try to convince everyone in your gym to start squatting. When I first started going to my gym, I saw almost nobody squatting for weeks, now everyone squats lol.

Train and Cut Log

calexrose

27

4 yearscalexrose (46): I'm still here! Its been a while since I've written here, but I'm still at it. I just updated my workout journal in my profile to update the past few weeks I haven't been here. I am seeing gains in the strength department and some fat reduced on my body. I think the thyroid medication is working for me. My feet is not freezing cold as it was and I have more energy. My skin isn't as dry as it was. I am laying off the HIIT since my cortisol...

IIFYM Questions

taylor

7

4 yearseknight (58109): MuscleandStrength.com and http://www.bmi-calculator.net/bmr-calculator/ Estimated your height at 5'3". They both came up the same. IIFYM.com is notorious for being too low. -3X

Squat form!

Jiaxie97

10

4 yearsTyrannosaurusFlex (2641): It's due to the tibiofemoral force exerted on the knee joint in the lowest part of the movement. I don't remember exactly, but @eknight proved this to be the case, backed by peer-reviewed scientific studies. Your posterior chain will develop just fine without going "ass to grass".

Please critique squat form! Desperate?

Jiaxie97

54

4 yearsJiaxie97 (10): Thanks so much! For my legs I try to keep them shoulder width with knees and toes pointed out. Can't video from that angle, but I believe it's okay!

URGENT help needed Plz PICS

Greekyogurtgoddess

12

4 yearsGreekyogurtgoddess (1): You sure did, thanks :) I feared someone would say this, but I'll stick with it for at least a week just to see what happens. I know I gain muscle easily, but I can't expect miracles. If nothing happens I'll lower to 1600

Losing fat but maintaining weight?

jc3717

4

4 yearsfuba141 (10): If you've been doing this for awhile, then you'll come to know what's best for your body, it's a never ending process. Everybody is different too. For those stubborn thighs try adding bodyweight squat to your routine. It worked for a lot of people.

My Motivation

wxfreekj

11

4 yearswxfreekj (157): @SOLARSUPLEX Thanks man! You'll get there. No doubt. I'm in a never ending cut.. in Feb 14 I was 263 and 39.7% bf.. I'm down to 185 and 16.4 according to my bod pod analysis last week. And thanks for the kind words.. it's pretty awesome to have someone to lift with that motivates and pushes you.. and it helps that she's hot and lets me sleep with her! =)

losing stomach fat

roseyc123

62

4 yearsroseyc123 (58): who u talking to kiddo ?

21 yr old female diet/training advice

Racht4

8

4 yearsEat2Trainn247 (2557): @Racht4 completely agree with all other points/suggestions mentioned so far. Additionally, I would strongly recommend allowing for variety and flexibility in your daily meals rather than sticking to a restrictive meal plan. Ultimately,this can lead to restrictive behaviors resulting in binge-like episodes. Focus on lean proteins, high-fiber carbohydrates, healthy fats, ample fruits and vegetables, and most importantly, foods you enjoy. Every...

Steady State Cardio V HIIT (*SIGH* I KNOW)

Slowprogress91

14

4 yearsdarklight79 (3088): @jakkedtv. liked n commented. Thanks. Good comparisons.

ESPN girl squats 300. Hilarious comments

Rand

2

4 yearsMissQ (4): I must be blind....

Post happy today. Question?

jillianrae

5

4 yearsGetFitGoFigure (121): Do you have a cheat meal/ refeed meal each week? When I am cutting and in a calorie deficit over time, those refeed days really get me through the week with a high carb day mid week...... FYI (sorry if you already know this info): refeed meals are eaten withing 2-3 hours after your workout. about 1.5x yoru normal daily carbs but all low fat. My refeed days right are are usualy 275-375 carbs, 30 fat, 120 protein. I eat mostly pancakes and...

Newbie and clueless to everything.

ZestyZoe

3

4 yearsGetFitGoFigure (121): The forum faq is a great place to start. Get your diet in check and strength train to increase your lean body mass. the more muscle yo have, the more calories you burn. :)

5x5 program makes me binge! help

queenquebec

25

4 yearsqueenquebec (25): @SOLARSUPLEX It's been better on the binging. I've doing cardio only once a week 45 min. I realize that I was eating too little on my off training days that was the reason for my binging. As for the weight loss, it's stop the for last 2 weeks. But, I've also been taking zantrex 3, so that might help a bit.

How to calculate how many calories to eat?

calexrose

5

4 yearscalexrose (46): @JHughes thanks for your suggestions! I found out yesterday afternoon from my doctor that my thyroid function is low, so that's probably been playing a factor. I will work on getting that under control and keep measuring and tracking my food intake.

Female Muscle Building "Genetics"

KitNmiTNs

12

4 yearsBucky (3871): some days I just go on a serious chicken binge or something and end up eating all my protein by like 3pm, don't workout until 6-7pm. was just curious, I'll throw in some extra protein for good measure then.

24 YO Female Seeking Shredding Advice

Slowprogress91

31

4 yearseknight (58109): ^^ solid advice. I train fasted and use BCAAs. -3X

Gazzy's log

GazzyK

21

4 yearsGazzyK (127): @Frostshock I know! It deserves some CPR :) I meant to say my hips feel tight when squatting not after. So going to try some mobility stuff as I'm finding there's limitations to how low I can go before my form starts to get out of whack. @calexrose I need to revisit the log fireman so put up some time ago about foam rolling just to remind myself of the benefits. On another note I managed to hit 100kg on leg press the other day! Was so...

Bikini Comp and Newbie!

dmorgan71

38

4 yearsGetFitGoFigure (121): You are welcome dmorgan. I also do not want to trash talk any coaches or their programs. As stated before... there are many avenues to a goal. If you have anymore questions, please feel free to contact me directly as well. :) GetFitGoFigure@gmail

Healthy cleanse?

Meesh23

23

4 yearsMeesh23 (16): @FiremanSi oh ok yeah I should look more into the macros. I've been drinking lots of water and getting high fiber, that's about it haha thanks! :)

New to Simply Shredded program - questions

Pagrandma59

5

4 yearsPagrandma59 (1): Thanks for the reply. I guess because the program is featured on this site that I might find other's who've done it and could give me direction. As to your questions, I have 2 rest days a week (weekends) because that is what fit's my schedule of getting to the gym. I am cutting and have seen progress in the short time I've been working on it so I am happy with my numbers and I am overloading (for me at least) I'm not lifting heavy according to...

Newb with questions

Liz_ZX6R

14

4 yearsLiz_ZX6R (1): @wannabemuscular Barbell squats Leg extension Leg Curl Calf Raises Lying leg curls Leg Press

Favorite hamstring exercises?

headoverheels143

15

4 yearsErickFromOmaha (4195): Straight legged deads is my favorite

Any body going to Body Power Expo

FNO

5

4 yearstotalpheonix1 (1): https://www.facebook.com/pages/Bodypower-Expo-2015-PROMO-CODE-BPJN/433023393513138

Thinking of taking up Yoga

wannabemuscular

2

4 years_RudeCrew (15100): HAHA this is why when my girlfriend asks "Can I do my yoga now?" I say "Ya babe, no problem" and then kick back and enjoy.

When Hope Is Not Enough (Log)

hollyhopeful5678

90

4 yearsSalokin (877): I've got the full power rack, so I just do pull-ups instead of pull downs. I've got 2 Olympic bars I spread across the spotter bars; 1 in the front and 1 in the back so that I can do dips between them. The power rack I say is a must, you can do almost anything with a little creativity. http://forum.simplyshredded.com/cached/f75b052d1c981ea42bee05bdd3be3628.jpg I got one like this off Craig's List for about $125.00

Where do I begin?

kirchekai25

5

4 yearshollyhopeful5678 (1693): Tilted Kilt?? That's my guess. Great tips already posted, so I'll just add this from my own personal experience. I would separate your plans from your husband. He isn't going to lose his job, so he likely isn't going go give up the wings and pizza. But everywhere that sells wings and pizza also sells salad so don't give him the power to drag you down, you can make your own choices to eat well and exercise even if he doesn't.

Abs for days

Meesh23

10

4 yearsMeesh23 (16): Haha! Steve Cook is the best lol and yes planks def is a popular one! Thanks for all your input guys!!

Eva's RFL log

Amunet

8

4 yearsAmunet (136): This marks the final day before adding back carbs. Weight here is 125.0. http://forum.simplyshredded.com/cached/4a32c9ed1f9668bc887b87307e57eadd.jpg

trying to figure out muscle gains & weight!

queenquebec

7

4 yearsGetFitGoFigure (121): hey girl! so, it is very helpful to track progress by body compsition... knowing your body fat. Then you can calculate your lean body mass so you know how much fat you actually have. From there, you can figure out how much you would like to lose to reach your desired body fat percent or desired leanness. There is also a great calculator to figure otu macro ratios for your goals at IIFYM.com. clickable text Also, I am very sure you gained a lot...

Why do we need cardio for fat loss?

Amunet

17

4 yearsAmunet (136): @zeusammon Hey I learned my lesson. Thank you baby. And I did read the links thanks for informing me. I'm just trying to gather knowledge that's all.

Training Log By The One And Only Ocean :)

oceanair

45

4 yearsoceanair (18010): Sorry I haven't been updating. Starting a new log this week on my weekend with updates and all that jazz for the new year.

Clean vs. Dirty eating

MeganRosehart

26

4 yearsBeastmode1607 (88): @MeganRosehart get your micros and don't fux with bad foods on prep unless your coach tells you to do it for some really weird reason

Training program Please help!

Douze

22

5 yearswannabemuscular (33216): @Douze is gone guys. Another newcomer driven away ....

looking for motivation and advices

A_em

43

5 yearsA_em (2410): Thanks guys for all your precious advice. I will definitely consider them. Thanks @Douze for sharing your story. Reading other threads only showed how nothing I know about training with weights. Well... be back when finally start doing it :)

Training for Bikini VS Figure

Douze

30

5 yearseknight (58109): After slinging multiple personal insults at me in the thread (and another one) OP then PM'ed me asking for advice. I posted the advice in here and she didn't like it because she had already read it. She PM'ed me again, so I clarified my response and she still didn't like or want to accept the answer. Nothing was misunderstood. She's simply and Emily 2.0. Nothing I can do about that. -3X

Aesthetic and Female Motivation Video

Bornersthetics

2

5 yearsHighdeas (1635): I didn't know boner aesthetics was a thing

Anyone got a Yeast Allergy ??

FiremanSi

9

5 yearsFiremanSi (42408): @wannabemuscular thanks man that helps. Ye I'm allergic to dust and tree pollen myself looking into gettin the shots done soon as apposed to the daily med's. I think it's more cause he diet literally is shocking and just contains a lot of yeast products, dairy and eggs in some form. Cause she was intolerant to cows milk and eggs also. Nightmare.

sagging skin on stomach problem

queenquebec

15

5 yearsqueenquebec (25): Also, should use the scale to track my progress or bodyfat percentage test? Right now I'm building muscle,but I'm to cut in a few months.

Tattoos & Fitness Modeling???

runnernae11

16

5 yearsMMB (3616): Aie aie aie

100ml t3

Casandra59

3

5 yearsBucky (3871): 100ml of t3 huh..? hellloooo incoming thyroid storm.

LOG: keeping the drive alive <3

Johanna

43

5 yearswannabemuscular (33216): @Johanna You disappeared again! How's it going?

Biggest Loser Challenge - Ocean's Cut Log

oceanair

500

5 yearsleanr0x (4183): finally filling your log! i hope you are going for another one :)

where do i start?

shantell

30

5 yearseknight (58109): Absolutely. Neuromuscular adaption to weight training- and thus, hypertrophy gains- take about 6-8 weeks to reach full potential. If you change every workout, that will never happen. -3X

Seriously?

oceanair

25

5 yearsKansas___Boyyyyy (3361): ...thats barack obama...president of the united states...and adrian peterson...

Advice on Anabolic steroids

jillianrae

71

5 yearsbslo (262): @_RudeCrew Most definately will.

My gf @misskelseysmith competed yesterday

the1

20

5 yearsthe1 (33860): ^^ haha wasn't worth posting honestly, I still remember him writing that but it didn't phase me then and it still doesn't :P

Help, feel sore right after "pull" :O

Sandrablabla

16

5 yearsSandrablabla (1): Thank you for all the help! I will follow your advice, going to do legs today and core tomorrow. The pull day will probably be tuesday so I'll upload an other vid where I try doing the deadlift right, I could film my row as well I need feedback on that because it feels like I'm doing it wrong since I can do 52.5 kg on that, feels like it's too much considering my weak biceps. I forgot to mention that I also do leg raises with my forearms resting...

Beginning of lean muscle build (hopefully)

CorrinaC

42

5 yearsFiremanSi (42408): Hard to judge when the photos arent side by side.. but ur obviously working hard.

Anavar

dawn

32

5 yearsimcca001 (7): Trev182 haha

Lowering calories on a cut help!

queenquebec

13

5 yearsqueenquebec (25): @Beans yeah,that's most people think about fat loss programs, 12 to 20 x 4 sets. I actually had this one training tell not to the 5 by 5 program by Elliott hulse, because "lifting heavy makes your muscle huge" haha this training was bragging about her degree in "exercise science". She also think calories don't matter so long has I eat "clean". And about dark meat, I mean chicken thighs, drumsticks instead of...

Changing it up

Johanna

9

5 yearsJohanna (892): Thanks guys! I will start a log soon. Cut/maintenance log. I'm not super interested in cutting weight, but I'd like to see if I can. Idk if I'll be able to keep it updated, but I'll try :)

Female starting at a high BMI

persianbootysquats

10

5 yearsSRorhrbac0808 (47098): Just sayin... Seems like because your friends are competing you feel the need to as well. But, hey, maybe it's something you really want to do... Only reason I say this is because I tried to prep for a show earlier this year and shit went sour fast (I was a little bish). Obviously you know it's something difficult to do. So just saying... It's difficult to come in with proper conditioning. Haha. But good luck with your goals and stick around....

HELP. Female bulking

MeganRosehart

30

5 yearsTyrannosaurusFlex (2641): It also lacks direct hamstring work, add something like lying leg curls too imo.

Instagram

TC1128

33

5 yearsoceanair (18010): @Zyzzst no, i'm not biased. steve deserved top 5 for sure. def not 1st or 2nd though. i know that sadik has a much better physique and posing. steve is an aesthetic dude. so anything less than 5th place would be wrong. i do agree that mark anthony looked like shit when he won, and honestly, i don't think he belongs up there.

Mi

TC1128

26

5 yearsDEXchidera (616): Lol

Nancy Georges Mental Coaching Program

Andrealyn75

4

5 yearsTrev182 (14986): Please stop. Your helping her by comming on here as no one and i mean NO ONE will be interested.

The epic hunt for the perfect squat ass

heddaway

495

5 yearswannabemuscular (33216): Whoooooo! Where you been!?? Glad to see you back in here. Looking great as usual. :) Glad to hear the knee is better too.

This chick is pretty strong!

wannabemuscular

1

5 yearswannabemuscular (33216): Click the link - check it out . . . https://www.facebook.com/video.php?v=367702706717298

Newbie alert!

tash0904

4

5 yearsAarronStenner (10990): Welcome!

PLEASE HELP.

MeganRosehart

13

5 yearswannabemuscular (33216): Sounds better. Remember, it's a starting point. If you're maintaining weight and don't feel you're gaining as you want, slowly add calories. Like 100 per week or so. And on the flip side, if you're gaining too fast, pull back on the calories a bit or add more cardio. Oh, and nice midsection!

critique my workout

thebulkybutch

49

5 yearsTimmothyGen (1780): Das it mane

leg routine critique

queenquebec

14

5 yearseknight (58109): @queenquebec IMO, that looks much better. -3X

Bulking for Woman?

CorrinaC

31

5 yearseknight (58109): ^^ this was my thinking in WS4SB. It's basically a 4 day upper-lower. -3X

Diet Help

thundathighz

7

5 yearsthundathighz (1): Dem 41 Ok I was about to say... Thanks for clarifying. Wow 348 carbs I know I shouldn't freak out but I cant help it... Right now I haven't been watching calories at all so maybe I need to shut up because I'm probably eating much worse. Fat and carbs and not enough protein. thebulkybitch- Wow I was thinking this myself. I use to do paleo but I would get carried away with fats and I know I need more carbs for "bulking" muscle gaining...

Need critique on lifting program

queenquebec

17

5 yearsambitiongainer (391): @queenquebec best advice I would give you darling is go on youtube like you usually do and check out a well know female bodybuilder that has a physique that you like and then follow her program and I know one of your main goal is to get your ass bigger so you'll see what to do while watching those females ;):D deadlifts is one of the best exercises ever made but not everybody likes doing it, you should know what you like and what your body...

Cardio, Cutting and Macros

Jessi_A

19

5 yearsSOLARSUPLEX (8314): As @beans said, its hard to distinguish tone over text. Especially when it does seem very harsh (often times it is, but we are all tough here, you included), and we would like to help you. I guess you are looking to do something the optimal way with not the optimal circumstances. If you had planned to do this maybe 6-8 months earlier, then you could have slowly added to your Kcals so you would have much more to create a deficit from. Of...

cutting and it's new

sportydar

3

5 yearsFrostshock (13324): That's Waaaay too low, 900 cals total is insane and bad for you better that you're eating more but you definitely need to lower the protein to around 1g/lb, that'll bring your split to around 30p/20f/50c which is optimal for muscle gain and recovery as well as overall energy. This +1 Losing 30lbs is way too much and you'll probably end up losing muscle mass as well as fat resulting in the same overall look but a lower weight. You have to...

Pawzup log

Pawzup

10

5 yearsPawzup (64): Tried DB SLDL today. Definately felt it more in my hams and glutes. Did 18kg 3x12 DB, and 20-25kg BB. Thanks for the advise @eknight. Did a vid to check my form let me know what yas think. Cheers! http://youtu.be/05yyrYgTo6A http://youtu.be/93o2F9F1CGU

Should my girlfriend cut?

Pawzup

8

5 yearsErickFromOmaha (4195): My girlfriend had the implant and didnt get periods it is normal. But for ttht you might want to check with the ob like stated

Many females here?

Pawzup

25

5 yearsoceanair (18010): shalom

Stiff leg deadies, help!

Pawzup

16

5 yearsdat111 (7): anit no lack of flexibility there, Romanian deadies work more lowerback then hammies yes. but her hammies have been growning fairly well since she has been lifting shes added around 3inches in the past 4 months of lifting. but yes dumbbells could be a great tool in the arseanhole

Bikini body comp

MissEmily

303

5 yearsthe1 (33860): U R GUYS R SO SELFUSH.. PUSY ASS NIGA BITCHES (no offense ambitiongainer or dex)..

It's a hard knock life for us...

oceanair

10

5 yearsErickFromOmaha (4195): Ill take the 3 for now

Bikini v Figure

KT_Had418

11

5 yearsHiiibbbb (1174): 😍

Cutting & EXTREMELY ACTIVE tips PLEASE

queenquebec

39

5 yearsTimmothyGen (1780): Think she meant.... HIIT

Bodypower Expo 2015 promo code BPIA

darrenmc

1

5 yearsdarrenmc (4): Hey everyone, who's going to the bodypower expo in Birmingham in May 2015? The above promo code gets you a free gift when you attend only available with the code. Tickets can be purchased at www.ticketfactory.com or at the bodypower website. 2014 was incredible. no doubt 2015 will just be bigger and better!

Anavar and women training

AmourdeMonet

18

5 yearsthe1 (33860): I personally know 2 women that both bulked 10-15lbs from anavar and only took 10-20mg but that's a huge increase in BF.

Fitness advice critic

queenquebec

8

5 yearsFrostshock (13324): @eknight yeah that's my bad, I said PT in regards to "Personal Training(er)" and switched it over to talking about how Physical Therapists (or Physios for you non-murricans) are the real deal. Blame the brain damage for the confusion 😧

I'm doing it for ME

evymk

118

5 yearsevymk (283): Thanks guys :) Unfortunately the burrito might not work, as I need to be able to free my hands quickly. I'm the slowest eater you could imagine so I need something I can put down without making a mess. Has anyone tried those superfood shakes or nutrilett shakes etc.? Are those of any use at all? I'm not really trying to lose weight, just get enough nutrition to get through the day.

Care for your health (+i'm happy to be back)

almighty_she

25

5 yearsalmighty_she (562): Well I always have a great laugh going through this forum, so I don't mind :D

Cutting while lifting weights advice?

queenquebec

23

5 yearsMMB (3616): Eat as much potatoes as you want to, if it fits in your macrobreakdown

The Phoenix Returns- the She-Bulk

IronPhoenix

34

5 yearsIronPhoenix (283): Heavy day 7/7/2014 Squat 1x10 55 1x10 65 2x10 125 lbs Bench 2x10 45 2x10 70 Deadlift 2x10 70 2x10 145 Ohp 2x10 8 2x10 60 Rows 2x10 45 2x10 65 Curls 2x10 8 2x10 50 Calf raises 2x10 45 2x10 65

How does my intake look?

natiann123

4

5 yearseknight (58109): Looks like there's not enough calories or carbs, but without you listing that I can't be certain. How many total kcals and grams of protein, carbs, and fats do you consume daily? -3X

Fitchick :p

oceanair

9

5 yearsswollenscott (571): Haha gerbil food!!!

Sexy petite figure champion

hppsscom

2

5 yearsFiremanSi (42408): Was she the chick Sam Wise Married ?? 😁

is this too many supplements?

rithockey32

7

5 yearsezvmoneybeast (1348): Creatine multies and pretty much everything means 3 to 4 liters of water mate

Cellucor SuperHD & CLK Stack - when to take?

evolution_fitness

10

5 yearsevolution_fitness (1): CLK is for more energy, but also can be used for weight loss. I use it more for the energy factor. It's just a powder you mix into your drink. I want to tone now, possibly bulk later, just need to get this down first. I know the instructions are written on the bottles, but I have read MANY different things about other suggested times/on an empty stomach/etc etc. so I just wanted a few more educated opinions. Thanks everyone for your help!

Strength Progress

elizabethanne

100

5 yearselizabethanne (316): I have been awful at updating this thing! I've been suffering from a serious lack of motivation, but I kicked my dumb shit brain into gear today and killed it. Rest assured I've still been getting my workouts in despite my lack of activity on here. Today's Workout (06/02/2014): Light Squat 3x5 75 lbs Pause Squat 3x5 65 lbs Good Morning 5x12 55 lbs Lunges 3x8 50 lbs Banded Bad Girls 3x10 Max Contraction Planks 4 reps I also did 15 mins of...

First time cutting

evymk

8

5 yearsT1no1 (478): @evymk you probably dont lose weight because you have always eaten ~1500cal so your body got used to it and your maitenance is at 1500 while it should be at 2000 what calculators say. Everyone is different. The only option i see is to increase your maintenance level by slowly increasing calorie intake(kind of reverse dieting) with minimum/no weight gain and after that try cutting when your maintenance is higher. This will takesome time..

need advice on training and diet.

talya

3

5 yearstalya (1): Thanks!

Too Young To Compete?

denisedxo

2

5 yearseknight (58109): *Probably* not, but you're still developing and maturing physically. Have you consulted your pediatrician about it? They would give you the best advice, and quite frankly, I would take the advice of a physician over a "coach" or other competitor with no medical background. -3X

Not sure what I'm doing anymore...

hollyhopeful5678

11

5 yearsmikew (11493): Yes - Take on those goals as a challenge! I believe that optimal technique is the best way to make some instant gains.

So, I've taken the plunge...

GazzyK

19

5 yearsIrishGymSheep (10554): Never been a fan of 5x5, it can definitely get good results in the big three but for me it is ridiculously boring and tedious. I think you need something you enjoy doing. I would look into a program that looks like fun to you and is challenging but not overwhelming. Stick with what you are doing now for a month or so get yourself use to training and then switch. Just don't go overboard! As for having a sweet tooth if you like jello there are a...

135

Johanna

7

5 yearsDanimal_88 (9760): Strong lift, keep up the good work

getting started...i know what i want

typershark300

4

5 yearsFrostshock (13324): Pictures? Granted you're kinda short but at the same time I highly doubt you're as out of shape as you think. If anything you could look great on a surplus if you take advantage of your newbie gains as @eknight stated.

My progress so far...

MissEmily

144

5 yearsTimmothyGen (1780): legit i have no clue what happened....... nice pics doe :)

My Weightloss Journey

ntorin

11

5 yearsntorin (28): Thank you, guys! :) I will! This is a lifelong commitment. When I see how rewarding it is it's absolutely worth it! I can't wait to see where I'm at one year from now. :) Have a nice weekend!

Phoenix's First Bulk Training Log

IronPhoenix

55

5 yearsErickFromOmaha (4195): Hows the bulking going?

lower body fat percentage, please help!

evymk

23

5 yearsGStarRaw (1441): wait bucky 1$ for 16oz ? Its bloody 4.50 - 6 bucks over here.

HELP NEEDED

LENA951

27

5 yearsLENA951 (1): Thank you, I'll give it a try

Push/Pull/Legs Help

oceanair

25

5 yearsoceanair (18010): @nine0seven Yup. I committed to a week off. I need the rest.

Cut off

Johanna

5

5 yearsT1no1 (478): "Crossfit has revolutionized fitness by teaching the correct way, to an incorrect pull up" http://global3.memecdn.com/crossfit-is-da-best_o_1675339.jpg

Really want to see how shredded I can become

Johanna

35

5 yearsEat2Trainn247 (2557): definitely agree...forgot to mention that. Would look into a coach too if $$ isn't a hassle

Denisa Lipovska - vicechampion of EU

Reynevan

1

5 yearsReynevan (1): clickable text

Figure Athlete - 1st Place - 1st Competition

Prometheus

10

5 yearsPrometheus (829): Some more pics, courtesy of Muscle-Insider.com http://www.jordanwfitness.com/uploads/2/6/4/9/26495294/1822478_orig.jpg http://www.jordanwfitness.com/uploads/2/6/4/9/26495294/1534509_orig.jpg http://www.jordanwfitness.com/uploads/2/6/4/9/26495294/9034862_orig.jpg http://www.jordanwfitness.com/uploads/2/6/4/9/26495294/2030891_orig.jpg http://www.jordanwfitness.com/uploads/2/6/4/9/26495294/1185707_orig.jpg ...

websites that offer valuable info

the1

7

5 yearsthe1 (33860): awesome guys, ill look at some of these.. I was a big reader on t-nation for years but they overcomplicate the shit out of some things

Female Motivation

abbeygutowski

3

5 yearsFrostshock (13324): Kinda did seem more like a video making project than a female motivation thing. Dont get me wrong, seeing girls lift is always awesome but usually the motivation factor comes from huge lifts or great physiques with some kind of sync with the audio. As a video project it was great though, I noticed all of the pros that @solar pointed out.

Hate Cardio

Johanna

61

5 yearseknight (58109): @Gymtiger and what about the numerous other pieces of inaccurate info? Serious question- where do you acquire your nutrition and fitness knowledge? -3X

Why is cardio supposedly bad?

evymk

17

5 yearsmattd534 (3208): who said cardio was bad??????????? http://forum.simplyshredded.com/cached/2877fc9b16bc6fb46a18e3a2d234912a.jpg

pull-ups

evymk

17

5 yearsteewhat (1972): @jja0016 probably due to rotator ROM, or improper form during the pull

1 Year Lifting - not the results I hoped for

pinkbp

10

5 yearsgolagola (307): @pinkbp i think your problem is that u as me u dont belive in yourself and changing every singel day to a new routine / new nutrition etc.... just stick to the same routine and same nutrition for at least 6 months and u will see good result (i belive) i dont think there is a bad genetic or something just belive in yourself and dont listan to paggot from the gym , this is the best site u can find all the knowledge u need start here !

Just curious about preferences...

Gymtiger

14

5 yearsAzzdog18 (358): http://forum.simplyshredded.com/cached/1c1ee0e92b3a1c1b48e42534be0a10ab.jpg

Ladies... PRs?

Johanna

26

5 yearsTimmothyGen (1780): Nice legs hehe :D

caffeine on top of caffeine

oceanair

28

5 yearsoceanair (18010): @the1 ya i saw a video with two guys taking that Hyde drink. crazy. @FiremanSi not taking it again lol. @MMB i had no idea. that's interesting. @_RudeCrew haha fo sho. thanks dude

Losing body fat

MissEmily

38

5 yearsJohanna (892): Hahaha

SQUATS

floriduh

63

5 yearsfloriduh (43): Thank you. So nice to get advice from a women.

Gained 10kgs and need to lose- HELP

misslulu

14

5 yearsSOLARSUPLEX (8314): Bumping this because its dead on here this morning and I have time to kill. It was this or the fitness dvd one. Hope we all prefer the latter.

Lean body for thin females!

lean

5

5 yearsFrostshock (13324): As a newbie I'd say to stay away from machines as much as possible. Compound movements will benefit you much more by building technique and functional strength. (Opinion, but pretty sure it's correct)

My goal

MissEmily

9

5 yearsKonstantinov (1450): @maximus24 Right click the image and google search that shit :)

Eve Skinny to Sexy Workout Log

evevios

31

5 yearsevevios (34): That is Very Nice!

Should girls bulk before cutting?

Jessi_A

24

5 yearsEat2Trainn247 (2557): @bslo do you track 100% of your intake?

Overcrowded gym = motivation drainer!

Jessi_A

24

5 yearsoceanair (18010): @Frostshock damn right! lol i def rep the maxes of some guys at my gym. i'm like wow, really? that's all you got bro? and i know there's some women on here who are stronger than me. so they'd just embarrass those guys. @cassious ;)

Diet

Megciara

8

5 yearsMethod (379): Minimum caloric intake for a woman should be 1200 for normal function.

Critique my Diet? Help

denisedxo

12

5 yearsGymtiger (34): I still think the OP could be eating more carbs/cals post workout. Perhaps that's all it takes diet wise. I definitely think you need to fine tune your training. Going forward, you must create a hormonally metabolically rich environment - and yes that is through strength training, perhaps less cardio and more of eating the right things, not just the right amount of things. Lift the most you can, and really push yourself past limits you...

short 1-2 week cut

faina00

6

5 yearsgolagola (307): omar isuf suggest that once every 16 weeks to do mini cut of 2 weeks to 4 , u can cutting 4-8 pound , and because it is only 4 weeks u can get to bulking without phase time and u will not get fats because 4 -2 weeks isnt enough to effect metabolism so much, and this man know what he is saying so i trust him,

Cutting

Gymtiger

35

5 yearseknight (58109): Completely untrue. Roughly 70-75% of your BMR is kcals used for organ and system function. At rest a pound of muscle only burns 4 more kcals in 24 hours than a pound of fat. The difference is negligible. -3X

She doesnt run a bro split!

cassious

9

5 yearsGymtiger (34): :X

Clenbuterol

sandyffff

10

5 yearsHamer93 (9553): What's the macros per 100g of clen?

12 weeks program

Roz

6

5 yearsHamer93 (9553): Those exercises are for the "stomach abs"

Cheat meal

MissEmily

6

5 yearsHewy007 (2980): this but to an extent I'd say, majority of the food should still be nutritious

diet

MissEmily

31

5 yearsGunther (1282): This looks like a good start. Try it for a week or two and see how your body responds. You can always adjust your macros in small increments along the way to achieve your goals. Good Luck.

Diet

MissEmily

4

5 yearsFrostshock (13324): My Home -> Goals -> Change Goals -> Custom Set your maintenance cals and the macro percentages only go in 5's but you don't need to hit your macros to the tee every day anyway.

diet

MissEmily

8

5 yearsjja0016 (829): i dont believe its impossible to look like lazar or ulisses and im not 100% sure theyre on drugs either but probably because they do compete lol. but if you get big enough and then cut down to a low enough bodyfat percentage I think its very possible depending on your genetics.

protein

MissEmily

5

5 yearsjonrivs49 (3001): @MissEmily. To help you start. Search about Macro Calculations for you to understand what we are trying to say. Basically a person have his/her maintenance calorie. if you eat above your maintenance you get fat and if you eat below your maintenance you loose fat. (calorie = protein, carbs and fat). Carbs and fat are alot easier to meet in your daily caloric intake since most food have higher carbs and fat. Protein supplements or whey are used to...

diet

MissEmily

10

5 yearseknight (58109): Some research on carbohydrates. There should be nothing confusing about this. Don't get diet information from fitness mags, general internet sites or your friends- unless they possess an MD. http://forum.simplyshredded.com/topic/3699/page/1/carbs-dont-cut-em/ In terms of routine, I already listed 3 in my above post. Google them. -3X

Nutrition

MissEmily

21

5 yearsMissEmily (136): ok :) thankyou very much

As far as machines go...this safe?

hollyhopeful5678

10

5 yearsKonstantinov (1450): for one, the shear force on the knee joint. The only benefit to leg extensions is a nice pump.

Check out my girlfriend almost 6 weeks out!

Prometheus

7

5 yearshaole (2109): @teewhat your welcome... http://www.youtube.com/watch?v=VAWWqu3c4FY

Total newbie looking for start-up advice!

Princess_Of_Iron

7

5 yearsFrostshock (13324): EDIT: this Didn't want to make it seem like it was a permanent thing, that was my bad. Always forget about them damn newbie gains

Getting lean while on a working holiday

starke

25

5 yearsstarke (7): 23rd feb 10km run time 1 hour 24th Weights: 3x8 squats 40kg 3x10 push ups 3x12 dips 3x40sec wall sit 3x16 bicep curls 10kg 3x6 pull ups 3x10 leg raises 3x8 seated cable row 30kg Finished with some abs and incline walk 24th feb 20min HIIT 12.5km for 2:30min/9.5 for 2:30min 5min jog 5min incline walk Don't usually do intervals like this but thought I'd change it up a bit.

Fear of going flat chested

mpwuggles

3

5 yearspandasashi (3859): The muscle will not make them smaller, in fact in might even make them look bigger and perkier.. However if you decide to compete or achieve a lean look, you will have to cut which will most likely make them smaller

Journey to Myself

lioness

11

5 yearslioness (1): Yesterday: Weight: 140.4 Meal 1: Vegetables (120) Tomato paste (60) Turkey slices (200) Butter (25) Milk (25) TOTAL = 420 Meal 2: Egg and Vegetable Omelette (no cheese) (275) Milk (25) TOTAL = 300 Meal 3: Butter (200) Yogurt cheesecake thing raw (200) Meat (beef from something I got for Haider) (15) Milk (15) TOTAL = 430 Meal 4: (THIS is the meal I shouldn't have eaten) PB Butter Total = 400 Meal 5: (This was my post...

Super Hero Workout... thoughts??

Runlove

2

5 yearsScotian (9922): I haven't heard of it but if you got decent results doing it with a half ass diet, give your diet 100% and it will likely work for you better!

Clenbuterol

Perry1931

63

5 yearsRawn (1338): Clenbuterol is a sympathomimetic amine used by sufferers of breathing disorders as a decongestant and bronchodilator. Clenbuterol is a ß2 (Beta 2) agonist with stimulant and thermogenic effects. It causes an increase in aerobic capacity, central nervous system stimulation, and an increase in blood pressure and oxygen transportation. It increases the rate at which body fat is metabolized, simultaneously increasing the body's basal metabolic rate...

Scales

English81

26

5 yearseknight (58109): ^^ I concur. -3X

Starting out help

moosh2014

5

5 yearsnine0seven (2569): Yeah OP has to be a girl, idk why that didn't come to mind.. But I agree with @xPerfidy, find your maintenance calories & go from there.

10 week out and totally lost! HELP

kellj4940

18

5 yearskellj4940 (1): thanks everyone... :)

Weight Lifted For Each Exercise - Question

bkp

4

5 yearsbkp (4): Thank you! Both of you. Will look into these and try some of it out! Appreciate this so much

Question post workout carbs for bikini

anteis99

2

5 yearsFiremanSi (42408): When i was cutting i found NO difference in carb slection post workout... I tried everything from brown/basmati rice, hite potatoes to subway and poptarts. But if ur dieting u want something that will fill you up for longer.. i.e. sweet potato, brown rice, basmati rice, wholemeal bread was good also.. too much is bloating though. Depends on how u personally react.

Which calorie calculator is better?

hollyhopeful5678

6

5 yearshollyhopeful5678 (1693): Thanks all! Hungry me = grumpy household.

From 22% BF to 27% in a week?!?!?

Jessi_A

8

5 yearsjja0016 (829): alot of the times even scales are inaccurate week to week unless you're keeping sodium levels the same, drinking the same amount of water, etc.. also weighing yourself at the exact same time week to week, before or after you go to the bathroom, etc.. what @Method said is the best way by looking at yourself in the mirror

Wanna be very toned

4boys1girl

8

5 yearsdavid12345676 (8566): we dont use the t word here haha. welcome 4boys1girl!

fuarkk

oceanair

23

5 yearsheddaway (1789): Every time I do this exercise I want to cry. So I do other stuff that makes me happy instead.

Carb increase

allyfit18

3

5 yearsDevil82 (1240): Most likely, more carbs = more glycogen = more water retention. Could be wrong

Decreasing BF% but gaining cellulite?

Jessi_A

6

5 yearsJessi_A (16): I suppose I will just have to keep going and wait and see then, hopefully it will reduce as I drop fat :)

Contest prep

English81

1

5 yearsEnglish81 (1): Hello hope everyone is having a good Saturday, just a question to any female competitors particularly, but men can help, did anyone have any issues with being insecure that when the fat loss happens that the skin may not cling to the muscle as desired? Like you won't look 'tight' enough!? I just feel like I can still grab a bit of flab and want to know if any other competitors went through this and the outcome!? Any tricks to help? Thanks x

losing weight with no reason

miss1995

10

5 yearsGunther (1282): How is a photo going to help.....your not listening to what everyone has to say!! There is a great group of people here with an immense amount of knowledge that have tried to help you several times, focus on what they are telling you.

Back again diet down attempt number three

English81

15

5 yearsEnglish81 (1): I go up about three times weekly when I feel really depleted if that makes sense, learning through trial and error has given me the tools to listen to my body's needs without reaching for bad foods or over indulging, if I need carbs I have them, I'm disciplined enough to know between genuine huger and greediness now haha x

favorite inspiration ?

dannysolazzo

5

5 yearsCannonball (6283): http://www.youtube.com/watch?v=HK4y3DlVbwk

Pains when i squat & jog.

Emg

17

5 yearsEmg (1): I have left my legs alone for a week and a half and not done my squats or jogging to let my ankles recover and it feels they are getting worse. I am going to the doctors tomorrow and i'm really worried in case I've really damaged them!! Has anyone does this before? does it just heal on its own or will I need surgery or whatever. Im scared!!

Frank Medrano

oceanair

6

5 yearsTrev182 (14986): Surely not srs? He is THEE best calisthenics guys EVER

Increasing Lifting Weight

Jessi_A

12

5 yearseknight (58109): @Jessi_A they mean start a log of your workouts for feedback and tracking progress. -3X

Anyone Interested in Taking Yoga Lessons?

sherry438

7

5 yearskickinchicken (8716): Are there online yoga classes? :/

Greatest day of work yet!

cassious

9

5 yearsjonrivs49 (3001): do it now. I command you to grow.

Not able to increase weight on bicep curls

hollyhopeful5678

6

5 yearsCannonball (6283): I'd also suggest more straight bar work, it's also very much likely better for biceps overall.

are there any exercises that could make...

miss1995

25

5 yearsSOLARSUPLEX (8314): Just from reading first post and title. I want to day. Child birth. Hips usually spread a bit. And if anything it will give you a bit extra fat that might be the motivation to get working.

won't i stop gaining weight?

miss1995

18

5 yearsajm87 (409): gaining 4kg off 1600 cals? wtf

c4/ preworkout

Trina

9

5 yearsdannysolazzo (13): I've been a guinea pig and tried samples of most if not all pre work outs but from what i have seen, Cellucor C4 has been the only pre that hasn't changed any ingredient in it. I think its an awesome pre, as far as the 'side effects' down the road. just cycle it as you would with most products out here. month on month off , 2 months on 1 month off. switch it up. Watermelon is my favorite flavor though (Y) #CellucorNation

My girl wants a rockin body...

Sedlo18

2

5 yearskickinchicken (8716): Workouts for woman are about the same as it is for guys. I'd say a PPL would work well. Then she could get the HIIT work in well too. Curious... What diet did you make for her. If she dances, instructs yoga and all that she probably needs a big focus on diet.

Hot girl in the gym

coolguy1993

58

5 yearsGStarRaw (1441): @eknight, i hope she gave you a good yankin'

do men like curvy girls?

miss1995

17

5 yearscassious (2926): As Arnold says "Dont listen to the naysayers"

Lean & Beastly-A Gal's Training Log

Aeleana

143

5 yearsAeleana (178): 1/8/2014 LOWER BODY cardio 5 min hollow rocks 1 min bulgarian squats 1 set of 6-8 #35 romanian deadlift 1 set of 8-10 #105 leg raises 1 set of 8-10 box jumps 5 30" HIIT (burpees, mtn. climbers + medicine ball toetaps 15 min Rocks - leg raises= 1 circuit x5, w/ 6 burpees btw each Wow! Feel it in my glutes!

Ratio of Fats carbs and protein

Robindel

10

5 yearsKansas___Boyyyyy (3361): this is a ratio

Fact or Myth? Gaining inches to hips or glut

pink

13

5 yearsjaro (1): Considering you caloric intake is in a surplus of your maintenance you will slowly start adding inches by doing squats/lunges.

Help my Fiancee out!

Trev182

22

6 yearsTrev182 (14986): Just told her about press ups....and she laughed...hard

Chicks that lift fuarkkkkk

Jezza_91

26

6 yearsJezza_91 (1315): I only ever see Boobs and Ass when i look at these fitness chicks lol. Freckles aint nobody got time for that shit lol.

Help withe Macros

killacali

9

6 yearseknight (58109): And be aware that most women produce so much creatine naturally, taking it as a supplement is often worthless. -3X

Deeez(nutz) gets ripped LOG

deez0330

158

6 yearsadam82a (3100): Thats absolutely terrible, terribly sorry for your loss @deez0330.

Workout plan wanted

aliroli

6

6 yearsFrostshock (13324): Just worry about your diet and the basics. Machines will help later when you're more experienced for accessory work. Lol this. Well at 5'4 it might look normal but still.

New veins popping up?

barbellbunny

14

6 yearsFrostshock (13324): @Method Just mentioning what an actual pro and phd in this stuff has to say about contest prepping - There's no need for you to insult me for it. I never claim to be an expert, if I'm wrong just state how and why. Thanks for calling me smart by the way :D

Is it too late to have sexy results?

SkyeTrinity

7

6 yearsHewy007 (2980): The flirty 30's! Don't worry the body is an amazing mechanism, if you put the work in there is no doubt in my mind you'll be happy with your results

Sneaky pics - wife squatting ;)

brian12

25

6 yearsRand (4291): I should show my wife this! nice work

Ocean is Still Making Ripples -Cut Log Cont.

oceanair

255

6 yearsoceanair (18010): @G3NGHIS LOL!

Ultimate Female Training Guide

elaine

3

6 yearselaine (1): Thank you for you help, it was on the homepage when I clicked on the websites. Titled "Ultimate Female Training Guide",

Stephanie

cassious

9

6 yearsElminister (3412): What's her facebook?

Lost Pounds, Inches, Fat and My ASS!

kareninfl

6

6 yearsFrostshock (13324): Ahhhh there you go. Stop dieting. Your body has adapted to using so little calories for the vast amount of work you do that you'll just stop losing weight. It's not really beneficial to diet past 12-16 weeks, as your metabolism adjusts to that degree and you'll stay at a loss plateau or start GAINING fat. Body pump doesn't involve progressive overload I'm guessing. If you don't constantly challenge your muscles with higher and higher weight,...

Newbie calling for help

SarahJabb

6

6 yearsbrian12 (9495): I agree with @FiremanSi s full nody workout is definitely the way to go as a beginner, and it will definitely fit your goals. A 5*5 program like the others suggested, is not bad, but only when you truly do know how to execute all the lifts with good form. Also, is your goal really strength? Or do you just mean that you want to add some muscle and get a fitness model look? If you are going for the fitness model look then i would suggest a simple...

macros

faina00

24

6 yearseknight (58109): I'm not sure that they are. At one point, I believe they were, though, so I'm going off of that. -3X

finding female mentor

amandaplease

2

6 yearsIrishGymSheep (10554): Go to places where one would find female fitness models and try strike up a friendship with one. Gym, Competitions stuff like that. It's tough though if making friends with someone who is a fitness model and could help you a lot was easy then everyone on here would be friends with one. Meeting with a fitness model isn't your next level though, progressing is your next level. Posing and competing gives you experience but it doesn't actually...

Max fat loss in 1 week, cardio?

barbellbunny

6

6 yearsMethod (379): Look into peak week...more water manipulation then fat loss.

Diet Advice/ Over Eating HELP

Chey

10

6 yearsFiremanSi (42408): @Chey Using this i can calculate my caloric goal. http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html Then using.. www.myfitnesspal.com.. Track ur cals. Chances are like alot of women i deal with that are concerned or just trying to drop bf they are eating tooo few cals in general.

Calorie Counting

paulamcfree

3

6 yearsFrostshock (13324): @FiremanSi no bro, spam isn't paleo. Didn't you read the guide?!

Paleo diet Plan

paulamcfree

3

6 yearspaulamcfree (1): Thank's teewhat!

Almighty Log

almighty_she

54

6 yearsalmighty_she (562): @Frostshock better late than never :D you're always welcome!

Jennifer Selter

Elminister

8

6 yearsmikew (11493): http://distilleryimage11.ak.instagram.com/6b055d4a436511e38d4922000aa821c8_8.jpg

Confused about PPL and 2:1 Ratio

hollyhopeful5678

5

6 yearsHewy007 (2980): tailor the program to meet your needs

Push/Pull/Legs and other workout routines

oceanair

7

6 yearsFiremanSi (42408): @oceanair Eric helms is head coach of 3DMJ.. he's also matt's head coach. Here's the first video for the LPP routine is. http://www.youtube.com/watch?v=IrDUeG_MnyI&list=PLC62Ln1zFdHXSlsPn6_O3NL7ryPgNFHyp&index=3

Jenntastic's BULKtastic 5-3-1 Log

Jenntastic

31

6 yearsJenntastic (34): Week 3 Day 3 ~Bench Press~ Felt strong this morning! Here is what I did... 30 lbs for 5 40 lbs for 5 45 lbs for 3 55 lbs for 5 65 lbs for 3 70 lbs for 10 40 lbs 5 sets of 10 Dumbbell Row 25 lbs 5 sets of 10 Forearm curls 30 lbs for 20 40 lbs for 15 50 lbs for 10 Another great workout!

female shreeding

sarascara69

12

6 yearsSwoleAnimal (5971): It will look like this http://g-ecx.images-amazon.com/images/G/01/hpc/detail-page/c26-B000QSNYGI-1-s.jpg

Vasocharge, trimfat,PGN whey sensible...

KNA

4

6 yearswannabemuscular (33216): Good for you. Some women never bounce back after pregnancy. Keep working at it and enjoy your baby.

Are bruises normal?

almighty_she

25

6 yearsOptimusPrime (1257): @almighty_she Is it normal? Yes and no. It's more prevalent in women and is often directly correlated to anemia; in your case, probably an iron deficiency resulting from menstruation coupled with a vitamin deficiency. And if you have a high caffeine intake, that too could/would contribute. Take your vitamins, stay hydrated. I'd say 'don't sweat it', but you could always go get a blood test to zero in on the root causes.

@misskelseysmith new photos

the1

7

6 yearsdavid12345676 (8566): awesome training under Santana! wish i could afford him!!!

new to all this

flowergirl

4

6 yearsflowergirl (1): Thanks, I will have a look at those.

metabolic and body fat problem ..

junee123

3

6 yearsmikew (11493): What are you using to track your cals? (My Fitness Pal, Lose It, etc.)

Cannot shift the weight!!

b_ellie

13

6 yearsteewhat (1972): 3 weeks is nothing, try not to focus so much on the scales, but the progression of your weights and how you look visually and Id highly suggest switching your chicken every few meals, that shit will start to get boring AF! on another note, does your PT even lift, does he ACTUALLY know and understand what hes talking about when it comes to the nutrition side of things?

5 weeks to bikini comp. Ultra-newbie advice?

barbellbunny

18

6 yearsmikew (11493): @eventheodds1 sorry man - pretty sure it's an iOS7 bug - lots of complaints on other sites as well. I'm following a couple threads on apple.com - no good answers or solutions yet. Hope it gets fixed soon - I definitely want to get this problem fixed!

Video of 50kg Female Client Deadlifting 100k

felix44

7

6 yearsfelix44 (49): Thanks very much I will let her know you liked her lift.

Progress Report: Newbie female - 8 weeks

hollyhopeful5678

4

6 yearsSeahawkMuscle (277): Awesome! Can't wait to see your progress in the coming months!

Lolo Jones eating 9,000 kcals?!

teeeeej

9

6 yearsHiiibbbb (1174): @teeeeej i just have a dream of giving every girl in the world "dat ass"

It's My Birthday!

oceanair

44

6 yearsoceanair (18010): So I didn't end up going back to the expo yesterday. I'll def spend more time there next year, and hopefully meet Steve Cook and Rob Riches. Rob wasn't even there till like late Saturday afternoon I believe. Really disappointed with the men's physique results. I think Sadik deserved to win tbh. I think Steve didn't come in at his best, but def should've placed higher. Jeff Seid is a cocky mofo. So I agree with his placing. I honestly think if...

Stupid Legs....

freakgeek2

16

6 yearsTyrannosaurusFlex (2641): You just need to lose more BF. The cuts are there, there is just fat in the way.

boob jobs

sezandgez

23

6 yearsHiiibbbb (1174): Note to self. OP never delivers

First time gymer

lisa_mariekie

10

6 yearseknight (58109): @lisa_mariekie how did you come to the 33% number? -3X

Your opinion - is this a good starting point

MyOhMy

22

6 yearseventheodds1 (5644): @Hiiibbbb That was funny lol

Ocean is back from lil break (Video)

oceanair

52

6 yearsoceanair (18010): New video lol. Just being goofy: http://youtu.be/MysBAimltBg

Why have'nt I lost weight or inches?

efaldet

20

6 yearsefaldet (1): Im at 5'5.5" tall and 155 Lbs. so that would put at approximately 25% BF. http://forum.simplyshredded.com/cached/a2fe38ecee42e7da875c4f96b00e5958.jpg

Advice on setting up a female routine?

slowurroll

2

6 yearsHewy007 (2980): Upper lower with dumbbells and bodyweight 2-3 times a week plus 2-3 liss, or hiit

Should a girl 'bulk'?

MrMailliw

20

6 yearsMrMailliw (4494): @missdadi Haha don't worry she isn't any of that as I got her into gym and fitness and I hate those carb-fearing, cardio obsessed skinny girls. She isn't even afraid of calling it a bulk because she understand it won't be the same as a guy's bulk :) She squats, benches, does pullups (assisted atm) etc. all that good compound stuff don't worry. Thanks very much for your help, any other little tips from a woman's perspective?

Diet Advice for young female

jgg0123

5

6 yearstamere01 (7126): Use a basic calculator to get a rough kcal amount and then split that into 50%carbs/30%protein/20% fat. (this ration should be ok unless your hypercaloric/ very active) Stick with the kcal amount for a week and monitor your weight and adjusted as needed until your gaining/losing how you much you want weekly

Diet-meal replacements?

Chey

15

6 yearsniki (1): This is to Chey or anyone thats intrested. Has anyone heard of Visalus.? Body By Vi I am both, a user and promoter of what is called the Body by Vi 90 Day Weight Loss/Fitness Challenge. Why? Because, seeing is believing. I have seen 1st hand that it works and it has a superb nutrition base that is second to none and millions of users with documented proof all over the internet. The 90 Day Challenge was created by a company called ViSalus...

Nutrition plan - feedback please :)

barbie568

17

6 yearsMCarey (2179): @eknight thanks! Something learned today :)

Help with macro ratios

almighty_she

5

6 yearsalmighty_she (562): Hmm, haven't thought about it like that. I still have a lot to learn, thank you so much! 21% is not 100% correct, its estimated. But it's surely 21-23, not more or less.

Trying to Get It All Together

mrsherring85

18

6 yearsthe1 (33860): Buy women's fitness magazines. Oxygen magazines and booksfrom Coles !

HIIT and weight lifting Question

anjeleyes

10

6 yearsjonharder (1): Your HIIT is quite extreme if I may say so. On days off, I do 4 mins of Tabata sprint and thats good enough for me

I expected more muscle soreness...

hollyhopeful5678

11

6 yearsjonharder (1): Are you sure your form is okay? But generally, newbs and teens do recover faster, are you?

I'M BAAAAACK. (With updated photos.)

kaitjens

34

6 yearsScotian (9922): Yea you figured out who I was :) the dude with the weird name hahaha

NSCA's Guide to Sport and Exercise Nutrition

Aeleana

14

6 yearsAeleana (178): I also do a total body on Saturdays, which right now is Tough Mudder training.

Ocean is Making Ripples -Cut Log with RJ

oceanair

500

6 yearsDukenhiemer (23938): Finish this! Wooooo

Newbie intro & ?'s - Female Training Guide

whirlybird

20

6 yearsDevil82 (1240): @whirlybird Sorry to hear, good luck with the training though

AnaDROL vs AnaVAR

Micheley36

21

6 yearswannabemuscular (33216): You can really only base it on the results. You'll never know for sure what it really is. You're dealing with an illegal substance and with that comes risks and having to deal with shady characters who don't care about you. When you say you're bloated, what exactly do you mean? Did you gain a couple lbs? Any steroid will cause increased glycogen uptake and lead to a bit of a fuller feeling in your muscles. Are you eating in a calorie...

Working out chest for Bikini Competition

Ryc0526

11

6 yearseknight (58109): No problem. Your state NPC (or whatever fed you're competing in) chairperson should be able to get you contact info. -3X

help! do I need a nutritionist?

michela_CO

37

6 yearsrememberthis (556): 1.) You don't need to know who I am or what I do. 2.) The OP is concerned with dropping weight. 3.) Based on your irrefutable omniscient GODLY evidence, Atkins diet is not effective? Just wondering.

Female in need of help on where to start

xx3261

9

6 yearsNJT (253): @xx3261 Sounds about right/ maybe a tiny tiny bit optimistic as that would be if she exercised moderately every day. Personally I would start at the 1900kcal mark. As her weight gets lower so will her calorific needs, so for instance if she drops 5 lbs in a month then she would be eating around 1800kcal a day to continue the progress. Once this is in full swing, as well as the training then start to think about macros. Keeping her metabolism...

Macro Eating Question/Clarification

hollyhopeful5678

7

6 yearsBaggy (925): Weetabix = easy carbs + some useful fibre.

Rest Time, calories burned and...

anjeleyes

8

6 yearsMCarey (2179): You don't need to do 60 mins cardio either! Hiit can be done in up to 20 mins get on a treadmill or bike and hit it hard for 30 seconds and then back down to normal for minute back hard for 30 seconds. I do that sometimes on a bike and I love it! Works a treat!

Knee hurts; alt lower body vs just upper?

hollyhopeful5678

7

6 yearshollyhopeful5678 (1693): Good advice, appreciate it! I will do a good warm up and see how it feels after I do some work on the legs. Thanks!

Female Lifting - Need Help!

bkp

45

6 yearsbkp (4): Nope :(

Need some suggestions and advice...

anjeleyes

14

6 yearsDevil82 (1240): ^this!

Newbie - checking my verbiage

hollyhopeful5678

5

6 yearshollyhopeful5678 (1693): Thanks guys.

Would this be acceptable for bikini comp?

barbellbunny

10

6 yearsAndres_rm7 (304): U can go naked too

Clenbuterol 40ug

Saraheastwood1

55

6 yearssickrykes (1651): I will just not comment or I'll sound like a hypocrite

anavar ??

Irina0816

39

6 yearsFiremanSi (42408): Dude ur huge....

new here- help with macros much needed!

newlife2013

5

6 yearsnewlife2013 (1): thanks for this.... my trainer has a past history of eatng disorders and is fully aware of my current issues , hense why i do trust her , and agree its important!... i am waiting to hear from her as a response to his....but was asking advice here as i know enough about nutrition to now its ar too much for me.... In terms of the mental health side of things , i am very self aware, and am a practitioner myself and therefore know exactly what im...

first official cut

vjf

9

6 yearsvjf (1): Thanks!!! Those macros actually seem more manageable.

Starting Anavar on July 22nd

Silvinasabatini

48

6 yearseknight (58109): Actually, I posted references from the Journal of Strength & Conditioning Research; International Journal of Exercise Science; Journal of Sports Rehabilitation; and the American Jpurnal of Sports Medicine. And they all said the same thing- including the one YOU posted: that you can not isolate or shift emphasis to either the vastus medialis nor vastus lateralis. Of course, you likely saw that, or already knew you were wrong, and responded...

Come off crap bodybuilding diet and BINGEING

Lexy81

41

6 yearseknight (58109): http://laserpointerforums.com/attachments/f57/39586d1347941702-my-tea-lasers-moved-not-dead-yet-long-shot-holy-batman-thread-resurection.jpg She hasn't emailed me in a month. My guess is she's gone. -3X

Cut

Jayatfc11

6

6 yearsJayatfc11 (274): Yeah sorry I don't know what I was saying there half asleep here 12am here! I know 8lbs would be good! Hopefully we can get there! Yeah il do that thanks guys

Female 52 wants to lose body fat Need help!

anniegail1961

15

6 yearsbrian12 (9495): @jja0016 he means the calorie calculator~ how many calories you should eat to lose weight. And i agree. It is way off.

sweat

princessraven

17

6 yearsprincessraven (10): @GStarRaw yeah, ive tried that too but my shoulders arent that strong. maybe i can do lunges too.

hey people,new on SS anyone got any gd tips?

sallovin

19

6 yearssickrykes (1651): The first guy should be a bit fitter from the extra cardio :) but serious why not count portions rather than cals and adjust accordingly? It's a lot easier plus everyone's different just because your the same weight, bodyfat as someone and have the same goals doesn't mean the amount of cal your recommended to have will work the same. No one knows your body better than yourself.

New Diet Plan- How Many Carbs?

LPfit

16

6 yearsFiremanSi (42408): Wake up earlier and get a solid breakfast in and let that be ur foundation for the day. I've easily had a 1000cal bowl of porridge in the morning. U dont need to eat 7times a day. Just 2big meals and maybe a snakc or two and u'll hit ur cals no problem. Plus whats more important than ur health ???

Looking for some GLUTE exercises ?? :)

FiremanSi

9

6 yearsSwoleAnimal (5971): I forget how short women are untill I see them on video.

Getting the most out of a workout (I'm NEW)

Racha31

3

6 yearsRacha31 (1): Thanks!

marissa rivero - new interview

the1

1

6 yearsthe1 (33860): i didnt read the interview but i think she has the body of a goddess... 10/10 ive had her on instagram for a few months now an just noticed she has an interview on SS http://www.simplyshredded.com/marissa-rivero.html

500 calorie deficit not working

vjf

9

6 yearsOptimusPrime (1257): OP, what does your macros look like? Perhaps changes in your macros could assist.

Contest Prep for Bikini

Jordyndumont9

11

6 yearsJordyndumont9 (1): the trainer that I previously had gave me those macros. iv been shedding off fat like no other. I was 145 at the beginning of Feb. Im down to 122-123. I also have a low carb day on my off day and then a reefed day every 5 days. (or this is how it looked when I had this particular trainer)

Questions????

kelly123

5

6 yearsFiremanSi (42408): You can loose weight if ur just in a caloric deficit. But as @dwatson & @the1 said adding cardio and weight training will definately speed up those results. Toning is basically a scam that companies used to take advantage of naive gym goers. U can build muscle or burn fat and if ur a beginner as u say u are u can do a little of both. Good luck and let us know if u need any more help.

Lululemon Athletica Om Bag Giveaway!

WomenWhoRunIt

4

6 yearsoceanair (18010): I'll take some free Lululemon yoga pants/running pants. No entry needed. But make sure it's not the see-through ones. Also I'd love a few Underarmour headbands. Kthx. Wait wait, and a couple Nike Frees and TRFits so I can "FULLY enjoy my life".

PPL SPLIT

Misseuro

10

6 yearsHighdeas (1635): You can try both. I would personally tune them to your needs. What people post is either what worked for them or a template to follow. So adjust it to your needs and have fun!!

Hottest Fitness Model

GStarRaw

15

6 yearsFiremanSi (42408): Hahaha... She's unbelievable !!

Need to get back on track with diet!

faina00

14

6 yearsDevil82 (1240): @faina bookmarked =). ty

THANK YOU

Lexy81

36

6 yearsG3NGHIS (8532): Babe, eating fats before your workouts will make your workouts better because they will be used as energy and power you through Let me massage yo thighs

Nutrition advice 15 week out

Lexy81

35

6 yearsLexy81 (28): @theone if something makes a miraculous turn around I will still go for it! But u must bear in mind my thyroid has been destroyed by radiation I rely fully on synthroid drugs so odds are against me, give it three weeks back on my diet if water drops lbs come off il reconsider I Also have a thyroid blood test next week on the last one it was under so we will see, but mentally the pressure got the better of me yesterday!!

Gain Weight and Muscle

Elizabeth

8

6 yearsmaxforcefitness (1): MaxForce Nutrition stocks muscle building supplements, protein powder, mass gainers energy bars, and other nutritional products designed for maximizing strength, endurance and sport performance. MaxForce recognizes the value of proper training, nutrition and supplementation required to achieve fitness goals.

The Beech is Back: Chicks Keep Logging

freakgeek2

88

6 yearscoolguy1993 (13237): yay @freakgeek2 is back and can pull up! You da boss!

Traditional diet killin me

Lexy81

32

6 yearsLexy81 (28): I just had the weigh in guys NO DROP!! He's agreed for me to diet myself let me do my own thing and see what happens in a week I just really need to watch my portion control

Getting back to fit after a hiatus

N_y_x

2

6 yearsThor (5028): Soreness, or delayed onset muscle soreness (DOMs) is distinct from muscle growth (hypertrophy), which means that it's not determinative of a good work out. If you're wanting to get leaner, you just need to eat less calories in order to lose fat.

Triceps 100% Natural

oceanair

51

6 yearsoceanair (18010): ohmygosh! i just now noticed that lol. i thought i had to some crazy tech thing on my mac. that's why i mentioned it lol. thanks! now time to investigate muahahaha ::edit:: hmm, only rob_riches uses that IP address, but i know someone with two macs, making it two diff IP's hahaha. however, if some other goofball on here has two diff comps, it could be them too.

Advice on contest prep!!

stickyvicky

8

6 yearsDevil82 (1240): @vicky GL !

Want to start lifting weights

Tisha

12

6 yearsrklohe (511): Track just about everything. Macros, weight, reps etc. Makes it easier to track progress and when you feel like you arent making progress its always nice to look back at your log book and see just how far you've come from where you started. Its a marathon not a sprint

Bikini Prep and good fats

breanne13

17

6 yearsdavid12345676 (8566): good question. as for 1100 kcal a day.. shit thats low. also, you are only 115lbs? hot damn girl. skinny little thing arnt ya

Legs record June 2013

ashleigh_fischer

7

6 yearsoceanair (18010): @ashleigh_fischer thank you! :) it's 9:30pm here haha. i was at the gym from around 7pm to 8:30pm (leg day). ya def try to break a new record. you can do it! do you do a lot of competing? i'm curious since you mentioned posing. my dad thinks i shouldn't lift so much weight on my legs lol

New to simply shredded - see what im about

ashleigh_fischer

50

6 yearsIrishGymSheep (10554): http://www.youtube.com/watch?v=PqsOKNo9mk0

Exercise recommendations

faina00

6

6 yearsFiremanSi (42408): Depends on what facilities u have access to... Sled drags... Prowler pushes are brilliant for developing that explosive strength. Explosive squats, plyo lunges jumps, press ups low reps quick tempo deadlifts. Speed and strength work. I did all these in prep for firebrigade tasks.

Training für Sommer

tyskpien

8

6 yearsBaiTu (3096): bitte teilen Sie einige Fotos!!

Reverse Extensions

oceanair

14

6 yearsWinnersNeverQuit (10311): I used to love rrverse extensions, got a great pump from them

Striated Boobs

Sidewinder

23

6 yearsTrev182 (14986): Sidewinder - Burned

Hot or not ?

samirsaleh

21

6 yearsDexdbest (4792): Bodybuilding isnt judged my sexual appeal, cnt believe you would say that. Its judged by the size and clarity of each muscle group

MKS- Motivation from me to you! :)

misskelseysmith

19

6 yearsmisskelseysmith (460): thanks again everyone.. @oceanair - you will get there! just takes time!! :D If you want any good workouts (legs/glutes) i have a few awesome ones i made up! really building the booty's roundness and lifting it ;) @the1 - soild glutes ahahahaha thanks babe, really working on them!! :D :D @irisgymsheep - Yess, like the1 said i did have a problem with my period.. I think it was from going down to low bodyfat but also i switched my birth...

new personal best vid.

misskelseysmith

3

6 yearsmisskelseysmith (460): @SwoleAnimal - Thanks fo the tip! I usually try to come right down to my chest, but where i kinda hurt my shoulder (when i was in contest prep) when i go down to far it still is a little plainful and I definitely don't want to hurt it again or put it out of place!! Chest is in pain today (good pain) :D no pain no gainsss :P

Bella Falconi, Dammnn

samirsaleh

5

6 yearsTheShtuff (220): @willyb7 quite the keester

MKS- its about time..

misskelseysmith

4

6 yearsWinnersNeverQuit (10311): Good to have you back! O'm sure the1 postedtgis but i can't remember, how did you place?

Vacation cutttt, 3 weeks

barbellbunny

14

6 yearseknight (58109): I would say the first. More time spent in higher effort would equate to greater mitochondrial adaptation in this case. -3X

Struggle Bus

freakgeek2

34

6 yearsIrishGymSheep (10554): You ever get that thing where your vision goes weird and it's like someone flicked cigarette ashes into your face cause you can see all these ashes/sparks floating about?

Carb Cycling Questions

andreag

4

6 yearswannabemuscular (33216): Are you sure you don't just have underdeveloped abdominal muscles? Put some pics up.

BF% Estimate?

barbellbunny

14

6 yearsbarbellbunny (76): Thanks everyone! Also, what is the typical amount of time it takes to lose 1% fat? I'm aiming for 16-17ish

My wife came home with CLEN??

Thedude67

10

6 yearsJelet (2190): Clen is for retards who dont do there research. It all started with zyzz on bodybuilding.com people think thats how he looked so good when it wasnt because of clen... Its like some good looking guy claiming that incline db presses are the best and so all of suddn it becomes popular... All bs.. Trendy bs How much pounds of fat you lose a week on clen vs the side effects=. LOL. If your going to suffer those side effects might as well use...

Simple yes/no

barbellbunny

15

6 yearsalexmuller (5452): Great advice from everybody that replied. Take it slow, that way you can carefully monitor your changes, and you won't have such bad cravings to cheat of binge. Do cardio only a few times a week, you can always increase it down the line.

Is it exams stress or...?

barbellbunny

18

6 yearsalexmuller (5452): I'm also busy with exams an studying etc. I calmed down just a little on my training and I'm sticking to my diet but will have cheat 'tastes' just to keep myself sane. I find if I start taking a lot of Brewers yeast I can focus more on studies, an I don't stress too much.

she reps your maxes.

Scotian

13

6 yearsfreakgeek2 (703): I have to admit- I have no desire to be that girl. Fuck that @ilifthard. She's All Thighs. I Want MORE.

Words fail me... Female machines

Jezza_91

11

6 yearshaole (2109): All those girls in that vid are hot...its the girls that look like men that are gross like this! wtf!... http://www.glasschord.com/wp-content/uploads/2011/08/Jennings_Rosemary_A16250_FR32.jpg This is hot... http://trenace.com/wp-content/uploads/2012/04/sexy-female-fitness-model.jpg

Mmmm cereal 8)

oceanair

51

6 yearsHamer93 (9553): @oceanair yeah it didnt have much going for it! My fav has to be almonds oats n more or cinnamon crunch

Wife was prescribed Test..

TerryDizzle

23

6 yearscoolguy1993 (13237): haha I'm sure she'll make a great husband lol sorry Seriously though I'm pretty sure thats illegal most places. As long as shes ok, but its probably not a good idea to stay on it too long

Girlfriend

BRANDON_12

28

6 yearsBRANDON_12 (1528): EK I understand this completely. It is not too that extreme with her but I get what you are saying. Also this is not going to become an eating disorder haha she is very fit and is not one of those girls who is anorexic. I get what all of you are saying but it is not that extreme I asking about the bread thing.

Woodplowthisjailbait/10

Swayz87

15

6 yearssamirsaleh (1957): needs to lose some weight IMO

DYEL more than a 13y old girl?

Cannonball

39

6 years4real (3319): After rewatching the vid i take it back her rom is quite good and shes strong as hell

weird small talk at the gym (rant)

oceanair

63

6 yearsjohon6 (1393): ebay

Very pleasing buddy

G3NGHIS

5

6 yearssriram (2050): https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-ash3/525231_552406174779929_1339185569_n.jpg http://www.youtube.com/watch?feature=player_embedded&v=5az792n342k @4:12 God bless.

workout routine advice

cynthiakoz

2

6 yearssamirsaleh (1957): so ur doing full body on a daily basis ? as a start, y dnt u split up into muscle groups, or at least push/pull days ?

Query about breafast

chorley

8

6 yearschorley (1): Thanks for all your replies! I've been eating exactly the same as I was before I started back at work, and have been keeping to the same meal schedule too. As for being lactose intolerant I'm pretty sure that isn't the case. Also, I don't think it relates to my cycle as now its the weekend and I've been away from my desk I haven't had any cramping or bloating at all. When I am at work I get up and go for a wander as often as possible, at...

I think I have found my new favorite

cassious

5

6 yearsKOKOROKO (559): angel face!

am i the only

scotty

13

6 yearsigg (2626): I remember the days where this thread would be full of "tits or gtfo". Slipping, guys, slipping

Just found this source of goodness

shannowman

5

6 yearsshannowman (6367): But, I'm dibs on- http://www.t-nation.com/pi.do?id=4971858

Yeah SHE Squats !!! Sweet Jesus.

FiremanSi

15

6 yearsFiremanSi (42408): Its a Talent !!

Kait's PHAT Log.

kaitjens

149

6 yearsIrishGymSheep (10554): @Scotian and Knifehands they are Bulgarian Split squats. They get even more intense if you elevate your front leg on a small box or something.

28 weeks out????????

kaitjens

67

6 yearskaitjens (1729): Not awkward at all. Butt compliments are even better than calf compliments! I appreciate any compliment and they all make me feel great. Thanks everyone.

calories??

dhoward

10

6 yearsDirkenhiemer (12157): You are one cheeky motherfucker. I knew there was a reason I liked you!

Abnormal Body Shapes,pls help!

indy

18

6 yearsMangochutney (877): This may be a trap and I'll try my hardest not to give you the cold shoulder but perhaps you should elaborate and get that load off your chest. Please realise that I'm not trying to be punny.

My Body: Figure or Bikini? (Re-Done)

xfitnessjunkiex

6

6 yearseknight (58109): IMO, you don't seem to have the muscle mass to compete in figure yet, but it's hard to tell for certain before you diet down. -3X

My Body: Figure or Bikini?

xfitnessjunkiex

5

6 yearskaitjens (1729): @the1 Your gf's transformation is AWESOME! Wow!!

New to the forums

BeachSharkJH

9

6 yearscoolguy1993 (13237): @BeachSharkJH welcome! stick around and work hard. The only motivation you need is to keep trucking and when times get shit don't pussy out! hahahaha that is the best motivational speech ever!

I have a new crush.. Had to share!!!!!

SRorhrbac0808

27

6 yearsSRorhrbac0808 (47098): your name is McQueef You would have to haha

Bulk? Maintain? Keep cutting? too skinny....

kaitjens

44

6 yearscoolguy1993 (13237): @kaitjens nice, yeah 17% definately looks more likely. Thats INSANE going from 40% to 17% in under a year- you have gotten stronger as well, its not like you've went out and just stopped eating- do you eat more now than you did when you were 40%? your metabolisms probably got a lot faster (pressuming you didn't do much physical activity before you started lifting and yoga etc). And shup! you might weigh more than me but I have better tattoos!:P

WHO IS THIS GIRL?

danatos8708

110

6 yearsoceanair (18010): Yes!

SuperHD stack advice?

kaitjens

7

6 yearskaitjens (1729): @eknight im eating a lot more than i used to. 50%carbs too

Lindsay Kaye is a goddess

Thisisscotty

28

6 yearsRand (4291): You being serious Clark?

Trial #2 - Chicks on a Log

freakgeek

42

6 yearsElminister (3412): Impressive lifts on squats and chest. You'll reach your goals in no time.

Phat Question

Katatak

17

6 yearsAnef06 (130): Yeah have a look at readjusting your diet (cals & carbs) like the guys have mentioned. Your cals seem a bit low and you will eventually burn out with low cals & low carbs. Irishgymsheep's routine for you looks pretty solid. Your probably not really over-training. Just need a solid routine and a better diet. Change those 2 things and you should see a huge improvement and energy level. Try sticking to it for awhile before attemtping to...

girls taking about dieting

Dragonian

42

6 yearseknight (58109): @freakgeek what do you do to your current bf, metaphorically speaking, when he's a jerk? -3X

9yr old girl does over 20 pull-ups [vid]

chriselkins

6

6 yearsoceanair (18010): Alpha AF, 'nuff said.

Need ur advice

ilifthard

12

6 yearsfreakgeek (610): Yeah us girls are kinda crazy... Tell her you'll help her shape up and get fit- you know, those lean, sexy, squat muscles. And then maybe check out some girls that are fit/healthy and tell her that girl is heavier but it's because muscle weighs more than fat so you have to start working out together. (nothing builds a relationship like sweating together) Then maybe the light bulb will go off for her and she'll realize losing weight isn't her...

Chick That Squat Past Parallel

SRorhrbac0808

15

6 yearsLacedaemon (3481): I hate when women wear stupid ass sunglasses. http://gameofthrones.maxupdates.tv/wp-content/uploads/2011/09/300.jpg Perfect Woman tells me to go into battle and to return with my shield or on it.

hello is there any good fat burner available

healthgenie95

26

6 yearsSnoogal (190): You don't need them. Just eat what you want, when you want, and run 40-50 miles per day..... Ignore my sarcasm. NUTRITION and DIET!!!!!!!!!

Whey Protein for Women...

freakgeek

19

6 yearseknight (58109): I actually thought the same thing and did not find your answer "useless." If OP didn't want an answer like this, the thread title didn't need the qualifier "for women." OP- also a fan of Vitamin Shoppe house brand here. -3X

Incompetent Personal Trainer.

kaitjens

58

6 yearskaitjens (1729): @SRorhrbac0808 get outta here steven. lol no juice for me. @Kansas___Boyyyyy that they are! @Dexdbest this forum really knows how to show the love! thank you! i really appreciate it

200lbs/41% bodyfat to 142lbs/20%BF- Female

kaitjens

57

6 yearsoceanair (18010): @kaitjens mirin' dat back.

Female motivation

ilifthard

23

6 yearsDexdbest (4792): Dont like dlb, lol but roar seems to have a huge crush on her.... Andrier is hotter IMO, i want her.

any advice from female lifters?

Angel

5

6 yearseknight (58109): I would run a split of 25-30% protein, 50-55% carbs, 20% fats. The number I get when I run your BMR and activity level is 2415 kcals. I would try to get 1915 for cutting. I think the number MFP gives yu is without activity level added. -3X

Painfully obvious newbie

Beebopalooa

11

6 yearsBeebopalooa (70): Thanks guys! Nah, because most girls obsess but don't do anything lol.

Muscle Pharm Assault VS. Jack3d

samgolden

17

6 yearsDanimal_88 (9760): totalis

Clenbuterol Gel

Chey

17

6 yearsdavid12345676 (8566): hahahaha

Ab exercises advice

backdrifting4

5

6 yearsLinus (154): Might I ask why you are doing planks every day? Rehab purposes?

Butt Workouts (for home)

ajutras

7

6 yearseknight (58109): @TerryDizzle where ya been bro? -3X

question about squats

alexis22

27

6 yearsjonrivs49 (3001): double facepalm..

Female Cannot Loose bf?

JessieP

11

6 yearsLacedaemon (3481): Babe, are you drinking 2% because you think you're fat? Because you can totally drink whole.

THIS VIDEO MADE MY DAY! WORTH WATCHING!

ilifthard

9

6 yearsLacedaemon (3481): Do you even subscribe to Feminism op?

Diet Help for Bikini

faina00

35

6 yearsfaina00 (271): thanks!! matt stephenson, he works with david columbo

NEW vegetarian, needing diet advice

lockih02

14

6 yearslockih02 (1): I can see how some people would not get enough protein without eating meat (especially male body builders) and I do agree that it's best to get it from whole, natural foods rather than using supplements. However, for my own body goals I don't have extreme protein requirements and I can get what I need without eating meat. @eknight I personally just don't like eating meat, I don't need it to survive and I didn't enjoy it so I just stopped eating...

Will I anorexic my mom?

SwoleAnimal

11

6 yearsZny93 (91): 1200 cals a day seems way too low, especially for someone who does cardio. You don't want to put your mom into a nutritional deficit as well, I'd say have her write down the foods she eats for a week then revolve the plan around that.

What is your number one starting tip?

kathlete

60

6 yearsCannonball (6283): You get gains faster. Takes fkin ages to build on lean gains compared to bulking, and cutting only takes 8 weeks per year. Slow bulk, 3 lbs per month, and then cut down to 7-8% in the spring in a period of 8-10 weeks. Rebound-effect ftw.

Toning Up Solution - What Do You Think?

PatriciaAllen

26

6 yearseknight (58109): Their nutrition guide is nonsense. High protein, low carb doesn't tone muscle. As has been noted, tonicity of muscle refers to the degree which it is contracted. All muscle are always "toned" to a degree. -3X

Kathlete's log

kathlete

2

6 yearsWbauman (952): Def look leaner to me. Great job. I commend anyone who is dedicated to this lifestyle. It's not easy. If it was everyone would be in shape.

Cut or Bulk?

JessieP

8

6 yearsJessieP (1): @mikew thats great thank you

calories while cutting confusion

duzuki

21

6 yearsduzuki (1): do mind explaining why? (as in its useless and a waste of effort, or it ends up f*#king things up so don't do it)

women in bodybuilding and breast implants

gettinthere

13

6 yearsGettingThere (148): our user names are very close haha

Ectomorph - Legs

Misseuro

9

6 yearsmikew (11493): Some good advice in this thread. This article was posted in another thread (sorry, I can't remember who posted it) but it's damn good and has some good splits at the end - http://www.t-nation.com/free_online_article/most_recent/3_steps_to_getting_your_girl_to_train

Newbie who needs help please!

summer11

9

6 yearsMillennium1 (586): too much cardio in my opinion. You are also not eating enough. Use the Harris-Bennidict formula for your daily intake and subtract about 300 calories from that so start since you want to lose body fat. There are a lot of posts on this site about the proper calories and macor intake. Search for them and I'm sure you'll be on the right track.

New to the site

gettinthere

9

6 yearsadam82a (3100): Well here in Sweden our mountains and the amount of snow is pathetic compared to you guys. Imma move to canada tbh

3 steps to get your girl training.

cassious

1

6 yearscassious (2926): clickable text

Toning Up Some Part of my body, What to do?

PatriciaAllen

19

6 yearskathlete (4): I can't wait to see your progress.

Cutting Diet Advice

Misseductiv

10

6 yearseknight (58109): NP. We're all here to help. Well...most of us.... -3X

How to get started?

murphz

7

6 yearsjonrivs49 (3001): First is to set your goals. what do you want to look like. Research nutrition & macro calculation(this will help you a lot), research HIIT, Get a program that suits you. There is a female thread in this forum where you can get what you need. After having a program dont stop there, ask and research why you need this exercise for this bodypart. Lastly execute them and dont make excuses. Time, patience, determination will get you there

New Lady Here! Hope I am Welcome! :)

PatriciaAllen

20

6 yearsMrMailliw (4494): Hey, welcome to the forums! It's nice to have females join, there aren't many but numbers are definitely growing.

Need help with diet!!

RachhS

2

6 yearsMonster81 (1678): Get your carbs and your fats!!! Your body needs them. - figure out your BMR/daily caloric maintenance http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html - subtract up to 500 kcals from that number to lose weight, add up to 500 kcals to gain weight. - get a 50/30/20 macro split (50% carbs, 30% prot, 20% fat) #WINNING.

I need advice

blondeonred

4

6 yearseknight (58109): https://sites.google.com/site/ericknightfitness/home -3X

help - post wrist surgery

etak

4

6 yearsYoungbrah (112): it gets to a point when masterbation is a problem pal, learn from past errors and get help to cure your disease.

Fat Flux Pills

pooja

7

6 yearseventheodds1 (5644): Pooja karlo ji. ap ko weight loose karna he? Would be so awkward if she did not speak Hindi.

Full body routine women

poetreeflava

3

6 yearspoetreeflava (1): cool thanks! If you have a youtube channel... like mine and I will like yours in return! Thanks again!

plastics

jeanaren

10

6 yearsyourdreamsbody (1): Silicone sheeting is the "top of the line" treatment for scar therapy, but is hard to use all the time. Scar creams such as Mederma or Scarguard are much easier to use, and might be good enough. I've written a page about body building tips and scar care - please visit my site to review it. I also have some references as to where obtain the products. Cheers!

Newbie at Cutting Diet!

Aeleana

22

7 yearsAeleana (178): Thanks @eknight! I guess I need to up my caloric intake by around 600 calories. Oh boy. A little over 1000 calories in carbohydrates will be difficult, especially since I've given up grains for medical reasons, indefinitely at this point. Sweet potatoes, beans, fruit and veggies galore!

work out splits for women!!

GettingThere

50

7 yearsGettingThere (148): @tiesun2 and @thisisscotty, cheers for the information!! just reading everything i will just get her to do phat with me just toned down a little becuase shes only starting. cheers everyone.

Best non stim. weight loss supplement?

coolbeans

7

7 yearsemase (1): I used to rub emu oil on my bad joints which helped me tremendously while running!! I started more crossfit exercises as of late with great results, just do the ones that don't bother your joints to much. :)

BCAA and then another shake?

Adriennere

4

7 yearsAdriennere (1): Thanks Mike and eknight! I can definitely tell the difference using the BCAA's during my workout. I finish strong vs petering out half way through.

Fat intake for low carb?

Ashleigh101

8

7 yearseknight (58109): Stop low carbing. -3X

female-fitness-log/progress-pics..

misskelseysmith

32

7 yearscrackle (183): Inspirational !

ASPIRING FEMALE FIGURE COMPETITOR. HELP?

trinab3an

9

7 yearsMLevin (214): do you train at xsport in VA? i knew my conquer shirt would bring visitors

Clenbuterol

meshka

12

7 yearsJJ3065 (6900): @mikew sheriff mike

dieting question?

jaz

14

7 yearsMethod (379): Jaz, If you're truly dedicated to getting that toned look, you need to diet and incorporate weightlifting. One of the biggest fitness misconceptions among women is that if they lift weights they will get a muscular physique. Women simply don't have enough testosterone to build mass amounts of muscle unless your hardcore in your supplementing, dieting and working out. Hit the weights and limit cheat meals, it's that simple.

legs

jaz

6

7 yearsjaz (10): thank you the1

yall aint ready for this one! (rapper voice)

oceanair

16

7 yearsoceanair (18010): @SwoleAnimal lol good, you should be scared. i'm a tough elf ;) #HAM

sore forearms/grip

oceanair

28

7 yearsoceanair (18010): i think the pain is right in the middle of my forearm, not left or right side. but i'll check again and look it up next time i do deads.

Easiest way to loose some pounds

elfolklore

20

7 yearsTheBangBus (706): @G3NGHIS had this already covered brooo ;)

The truth about ANAVAR.

Cara425

68

7 yearsajones46 (11701): No one tell Dwat I said that...

nutritionist?

geekzoid

13

7 yearseknight (58109): @Diaz @geekzoid @oceanair thank you! -3X

Pre-workout sos

elfolklore

11

7 yearsSimplyHarvey (52): Yeah get some fuel in the tank! Protein and oats mixed with a piece of fruit in a blender is an easy to way to get a meal down your throat in a couple of minutes and not waste in the morning.

Women's body fat & loosing boobs

Jessica1786

12

7 yearsdavid12345676 (8566): woo ass guys unite!

Newbie to Steriods

odar1330

29

7 yearsDiaz (367): Hot fat people bate[/quote] I can confirm, I am friendly handshake

20 year old girl taking anavar help!

bperron

85

7 yearshealthsid (1): I'm using sida cordifolia fat burners and will give rush of energy, also suppress appetite without feeling too jittery.

Keeping in shape without the gym

Misseuro

8

7 yearsMarkovich (595): When I got my first try at weightlifting I used to do push ups, sit ups, leg raises, pull ups, chin ups etc. When I got stronger I added weight to each exercise. I used a backpack and added a few big thick books and started doing 3 sets until failure etc =)

FEMALE, OVER 50 AND IN NEED OF HELP!

olnfat54

6

7 yearsDukenhiemer (23938): Likewise, I do not feel comfortable giving advice to an older female, but I can tell you the basics! Weight gain and weight loss is all about the calories you consume, your body has what is known as your BMR or your Basal Metabolic Rate. To make this easy to understand, it is the number of calories that you need to support your body functions. Yes, sitting there while your heart pumps does burn calories!...

Need Some Program advise For me and my GF

W1NGS

7

7 yearsTheBangBus (706): lol if only it was that easy.... Go to the main site.. click nutrition... and read.. get educated and ask questions you have from there.

trainer needed Bournemouth area

johni

3

7 yearsAarronStenner (10990): if thats bournemouth UK you've come to the wrong place; not many people from the UK on this forum

Brazilian chick squats 495 lbs

Sidewinder

18

7 yearsEFJK (2316): On another note, check out this guy bench 585lbs for 23 reps! Legit btw. http://www.youtube.com/watch?v=9fPaZLJcwQc

Ready Set Log

freakgeek

42

7 yearsDukenhiemer (23938): Best of luck! Stay safe and come back shredded, we will all be waiting for ya! :)

I think I need to switch gyms (rant)

oceanair

41

7 yearsoceanair (18010): i looked up those locations and they are both like 22 minutes away from me. the silverado one seems like less of a pain in the ass to drive to though since i wouldn't have to get on a freeway lol. i'm not in henderson. i'm like 10 min from unlv

How to pick a girl at the gym

AverageJoe

5

7 yearsNorIda (46957): So... I was totally ready to come in and rage about trying to pick up chicks in the gym... But that was hilarious. lol. the Dismount was epic.

Body fat estimation?/ Critiquing...

BigV

10

7 yearsBigV (40): Thank you everyone, so much for your input. You are probably right...I really should focus more on how I look, rather than a number. I do indeed do that, however, I did also think that bf% was of high importance when it came to competitions, etc. Thank you for your suggestions and time. :) As for adding muscle mass...I did come down from quite a bit, as I felt 12.5 inch biceps were too muscular for someone of my frame--- weighing 105.8 lbs at...

what body type am i?

oceanair

35

7 yearsoceanair (18010): Cannonball, you wanna go beat them up for me? ;) jk

miss prestin!!!!!!!!!!!!!!!

Rand

26

7 yearscassious (2926): guys stop talking about my missus!

IFBB Bikini Pros wow

crackle

4

7 yearsthe1 (33860): awesome vid/10 watched this last week haha

sheeeet

cassious

5

7 yearsSwoleAnimal (5971): She can lift me anytime. I have the strangest...

Diet Advice - Q&A with Nate Miyaki

NateMiyaki

166

7 yearsLinus (154): Hi Nate, I have no Idea who you are but I would like to have your take on protein requirements. I'v read the abstract of maybe 20 studies, and the whole on maybe 5 studies on this particular question. It seems to me that some studies show that a 1 gram of protein per pound of body weight is superior to ,5 grams per pound of bw. Other studies show no difference, same amount of LBM is attained at high (1 gram per pound) normal (.5 gram per...

First Timer Female Fitness Competition

littleme

16

7 yearsAmy0582 (373): "Typical gym trainer" and someone who specializes in female competitors are not one in the same. I know the typical gym trainer too and I wouldn't waste my time or money with one. However, I also know people who are getting ready for competition and hire people who know about competing and have knowledge and education to back that up. These are usually the people who do well, at least in my experience. Also, as for knowledge on the...

Girl - Diet Advice?

rex18

7

7 yearsrex18 (1): @Zyzzst I'll have to take a better look at it. That and I have to figure out a decent weight routine

Newbie... GIRL?!

freakgeek

77

7 yearsJezza_91 (1315): Do light rows they help yo back. Lol and there's girls at our gym doing 80kg leg press and its working on them ;)

FAURK

SRorhrbac0808

10

7 yearsdavid12345676 (8566): great delts

Softy

softy

17

7 yearsAmy0582 (373): I would agree to adding in weight training. You can do full body/circuit type workouts and still keep the intensity high if you are worried about not having intense enough workouts. Although if you lift heavy enough, it will probably be pretty intense anyway. For HIIT, I would recommend trying 15-20 seconds all out sprint to a 40-45 second rest. Repeat at least 10 times. Or as much as you can do. You can work up to longer intervals or shorter...

New Workout plan...starting Monday

Amy0582

17

7 yearsAmy0582 (373): I decided to change it up, mainly because the new school year will give me less training time. That is why I threw in the plyo on Fridays because I will just have less cardio time. I was doing HIIT 2-4 mornings a week and lifting at night, 4 days a week but now I will be lucky to have time for one workout. In fact, sometimes I may be adjusting and pushing a weight workout to Saturday or Sunday but my goal is to save those days to actually...

preworkout meal

silhouettefit

23

7 yearsalexmuller (5452): Anytime, dont hesitate to ask any of us, we are always happy to help!! Good Luck!

helping my wife lose 20 lbs, need help

Leatherman88

12

7 yearsiLogic (190): Have her eat NO carbs at all, except veggies and eat ALOT of those (no dressing obvs) for a month and she will drop the fat fast as phuck. Inb4 everyone says to just lower overall caloric intake to 500 kclas below maitnence using a 50/30/20 C, P, F ratio.

Need help to lean out! (female)

jnikebb

21

7 yearsAmy0582 (373): I would pay a lot of attention to diet. Track what you are eating, if you don't already. HIIT will help too. I do it 2-4 times a week. Keep up the lifting. I tend to see better results weight loss wise if I do less rest in between sets.

WOMANS CUTTING DIET

eingold

2

7 yearsjohon6 (1393): depends on your starting weight, also what your maintenance is, then less caloric defecit to cut need to find out your maintenance levels first

Me

Amy0582

26

7 yearsMark3693 (148): Missed out on pics and I'm on the forum like every day, not winning at life.

Weight Loss Blog....

geekzoid

5

7 yearsgeekzoid (7): Sorry for the delay. I've been a bit busy. I have stopped by and wanted to thank you. I will definitely start doing them these exercises Monday. I appreciate it a lot. Thanks! I will definitely start posting my meals on the blog thanks for the hint. :) Thank you!

Invicible scars for dark spots on face ?

andrianna

13

7 yearstarotale (433): lol did you mean to say invisible instead of invicible? I thought you were saying "invincible" at first, so I was going "wait, wat the faq he means like the invincible spiderman or something?" and then I saw that you probably meant to say invisible, so i hit my forehead. so if a scar is invisible, then apparently no one can see it, because it's invisible. i can't grasp the idea of this product.

Basic Female Workout Schedule?

bublik

6

7 yearssamana (4): Mine are always arms and back. in fact the entire upper part gains fat

Female bodybuilder!

michellew

11

7 yearseventheodds1 (5644): @the1 lmao. She should look at the yoga pants thread.

my girlfriend in a thong (IN!!!!!)iam

the1

10

7 yearsSwayz87 (9039): YOU CHEEKY LIL BASTARD!!! Lulz Fuggin mad reps of course for the bangin GF! But ya man She has PLENTY of time to be ready for Bikini or prob even Figure by next year!!! Shoot you both better kill it!

Aesthetic Women Thread PICS !

JTsLiP

192

7 yearshsnhussain (25): http://imagecdn.bodybuilding.com/img/user_images/growable/2012/07/28/38996742/gallerypic/1nrrpoonlhAvAuI0fdHIciZWHPNHX0680e.jpeg http://imagecdn.bodybuilding.com/img/user_images/growable/2012/07/28/38996742/gallerypic/14oLseoHUFuqvkRtv2Es0yevHUmDV891e.jpeg

breast help

hel898

145

7 yearsG_Redd (315): LooooooooooooooL

help with some diet tips

hel898

21

7 yearseknight (58109): No, it just means that people who think gaining substantial amounts of muscle will somehow magically increase their metabolism are not correct. -EK

work appropriate fitness pictures

Julia232

10

7 yearsAnef06 (130): I think the 4 guidelines you posted have you on the right track. My brother-in-law and niece are both models and my brother is into professional body building. They are very diligent in any pictures they post due to the nature of their fulltime jobs. Personally, I don't post anything without my husbands approval. Not that I need it, nor does he enforce such a standard. I respect the fact I'm his wife and his opinion is all that matters to me....

Quick Lifting Question

Amy0582

7

7 yearseknight (58109): Yeah, I get that. When I was competing I was a little more adamant/obsessive about it as well. Just don't beat yourself up over it if you actually do miss one every once in a while. Glad to see you found a happy medium. -EK

just a little help?

rose

2

7 yearseknight (58109): Determine your BMR. Stay at those maintenance kcals, with a 30% protein/50% carb/20% fat ratio. Begin doing an upper/lower weight training split 2-3 times per week on nonconsecutive days and start with 12-15 minutes of HIIT on off days, building up to 25 minutes. -EK

Pre Workout drink!

Amy0582

6

7 yearsAmy0582 (373): Thank you! I was told by someone I know that it isn't effective unless I drink it right after mixing, immediately and very quickly! Glad to hear this is false!

CLEN

laurenend

11

7 yearsSwayz87 (9039): THIS!!! ^^^^^ Ya I mean HERP DERP! the sides I got from clen were no different then when I first start a Cutter...I just get real hot but thats what is supposed to do...I mean just SMH if you take clen even near your bedtime! Thats like drinking Pre work out 30 min before you sleep then saying its the pre work outs fault you couldnt sleep!!! lulz!!! Ya heart issues aren't a side effect its more like Clen can antagonize already existing heart...

Confused on dieting/training help please!

Misseuro

13

7 yearsAmy0582 (373): I have been using the training program and diet suggestions in the ultimate female training guide (AprilR posted a link). I am on my second month of this and both my husband and I have seen major changes in my body already! Unfortunately you can't spot reduce fat but I would suggest HIIT (High Intensity Interval Training) followed by low to medium intensity cardio. This is also explained in that article. I am doing this 4 days a week and I also...

Belly Fat :(

TrainEatSleep

11

7 yearsAnef06 (130): Agreed @Determined1. No need for isolation exercises. Stick to the basic compound movements. Seriously you will get better results and a decent base. Your body will grow with these movements alone (PLUS a decent diet of course) @Thor - I agree. Women tend to exaggerate our flaws. 5 kgs around the stomach is excessive. Either she's over estimating her problem or there's something wrong. Can't tell without seeing. That's why I asked how she...

Breast Augmentation

aihoshim

69

7 yearsxlGrimlx (94): Who the fawk isn't horny....everyone lifting like crazy should have test levels way up....of course some hot chicks on here helps

Female success stories

Bbod05

2

7 yearsAmy0582 (373): Hi! I am pretty new here as well but I have already seen huge changes! I am doing the female program listed under female fitness. I am on my third week and am already increasing the weight I am lifting at the gym and seeing huge changes in my body. My husband said he was watching me do my upper body workout the other day and said I was Huge! lol. He said he even saw a vein popping. In the past, I was a total cardio junkie so this is a big...

Free Entry - Bodybuilder and Fitness Comp

LouisMulsanne

1

7 yearsLouisMulsanne (1): Date 9th September 2012 Location Bournemouth, South England Amateur event - all male and female levels welcome. Independent federation Special Guest Categories Male Bodybuilder up to 80kg to 95kg+ Male Fitness Female Bodybuilder Female Fitness Competing is FREE - entrance by ticket only £15 available at www.bhlivetickets.co.uk. Entry forms available from www.skylinegym.co.uk or request a copy from Louis at ...

carb cycling??

squeakytoy

18

7 yearssohail92 (271): Why make things complicated with carb cycling? Its simple if you want to lose weight/fat drop your daily calorie intake by 500cals from your maintenance level. If you do that I 100% guarantee you will lose weight, probably at about 1lb~ per week. I totally agree with EK and MrMailliw, stop making it complicated and just experiment with your daily calorie in take until you get a steady and controlled weight loss.

Need some advice!

Amy0582

17

7 yearsAKK (1998): http://www.bodyrecomposition.com/nutrition/how-many-carbohydrates-do-you-need.html Glucose isnt just made from carb's

Anavar for Women?

GYMbunny

7

7 yearseknight (58109): Glad to help. Let me know if there's anything else I can do. -EK

Feeling frustrated - need help/reassurance!

sunshine

12

7 yearsAnef06 (130): I agree about getting rid of the scales. It unnecessarily adds stress when you see numbers going up or down and is never a real indication of what is happening in your body. I hardly ever weigh myself and go by what I see in the mirror. I weigh at least 4-5 kilo more than I did a year ago, but am 2-3 dress sizes smaller. Keep training hard and heavy. Weight fluctuations will come and go (water retention/that time of the month/heavy carb load one...

How do I make my chest more defibed

UPumper

14

7 yearsDETERMINED1 (2239): Open thread to view post.

Cutting Diet Rules?

mkbadgers45

12

7 yearseknight (58109): Lol, well it's really Alan's work, but I'll still graciously take the reps! Thanks! -EK

Booty help

BrittinieStark

37

7 yearsBrittinieStark (40): Hahahah. That ass is much tighter than mine... So i'll be back in a few years and hopefully will have those tree trunks.

Outer arm workouts

BrittinieStark

22

7 yearseknight (58109): Awesome. I wasn't trying to be a jerk, but under 10% is pretty uncommon for a woman. I've been in the fitness industry for a loooooong time, and I'm dubious any time a woman makes a claim like that unless it's accompanied by, "why am I no longer having my cycle." -EK

stomach fat/skinny fat

tafana

4

7 yearsknockout2281 (181): @mikew pretty much hit the nail on the head in his post. Although in his section on cheat meals on the weekends...don't use that as an excuse to binge. @cassious is also on point with the sprinting. Sprinting or any kind of HIIT will engage more muscle to encourage more fat burning after your workout in comparison to just jogging. The evidence for the results of jogging versus sprinting can be seen in the builds of sprinters vs. cross country...

A little motivation Ladies!

kperez01

3

7 yearsSRorhrbac0808 (47098): yeah!

Help with groin pain

Mobbsy12

5

7 yearsectomorph94 (879): Slick one out. That should relieve some discomfort.

vegetarian wanting to muscle up, help?

MarieCP16

12

7 yearsectomorph94 (879): oh you hipster you <3

Keep The Drive Alive: Ultimate Female Fitnes

Jusu

1

7 yearsJusu (618): Should be named "Wanking material for hardcore lifters". All of those women are awesome and I'd bang every single one of them if I got a chance. What do you guys think about those pics. IMO they're more like porn than motivation pics. And that's why I like them. They give me motivation that if I achieve shredded cunt body someday I will also able to get chicks like that.

HELP ! is Xtend safe ?

newbbfemme

24

7 yearsJLC (36): Are you from Denmark? There is a lot of danish website regarding foodlogs etc, where you can sign up for free and do the calc. Havent tried xtend, but heard a lot good.

Lean Muscle and Calories

kebauer26

3

7 yearsMrMailliw (4494): I doubt any home scales will give an accurate reading of BF%. As a woman, 1g /lb BW is plenty in terms of protein, not so sure about the other macros, would help if you knew your maintenance calories.

Black FItness Girls

Chris

2

7 yearsOhhLoLo (3393): no because in the black community, big is beautiful....

Just Starting... Completely Lost

BarbieWannabe

18

7 yearshurricane92 (3699): Ya, I kinda left out the part that I have one of the most hardcore caffeine addictions haha. I'll be working this summer, so I imagine I'll still be taking pre-workout, but certainly not as religiously as I do while I'm in school. Good luck on your final bro, I start mine next week!

Female SS members, help!

mikestheguy

11

7 yearsAprilR (25): Just looked at her stats again and realised just how tiny she is! Good luck with it :-)

Losing the fat! Thoughts on my diet

barbie568

30

7 yearsAKK (1998): no

Lifting Motivational Story (My GF)

IrishGymSheep

11

7 yearsJTsLiP (261): Sorry but tl;dr :/

Abs

AprilR

5

7 yearsDETERMINED1 (2239): not necessary to train obliques directly...they will be used to help stabalize your core all the time... IMO...unless your training to be a fighter or something there is no need to isolate them

Video workout

sashabrown

1

7 yearssashabrown (30): clickable text http://www.youtube.com/watch?v=MWJVnFOzZ8Q&sns=tw

Following the simplyshredded female program!

kahlibreeze

13

7 yearsCorkey (291): stop being a knob

Green tea?

AprilR

23

7 yearsJangoJamie (13): Great thread, really good advice!

ITT we love DLB even more!!! (Vid)

Swayz87

5

7 yearsGymCandyKid (12): Nice, them front delts taking a beating though.

My journey! Tips and tricks much appreciated

killerkittycat

23

7 yearskillerkittycat (19): defs do alot of squats and lunges etc. I guess now its more of a case of putting everything ive learnt over the past few yrs into action. It appears im on the right track just alot of hard work and dedication ahead :)

What do you think? Bikini vs. Figure for me?

misskelseysmith

20

7 yearsssrank (732): I would go for bikini

A very sad event in bodybuilding history

Sidewinder

28

7 yearsDexdbest (4792): Oh lord.........i think im in love

Div 1 college athlete/AND build muscle??

Runlove

91

7 yearsluka (2416): http://images2.wikia.nocookie.net/__cb20111128023860/glee/images/3/3d/Oh_snap.gif

impressed by Abbie Burrows..

TerryDizzle

13

7 yearsbelowme (477): She looks like a GREAT time! Damn...

first time competing..

Julia232

12

7 yearseknight (58109): Good for you! Keep us updated. -EK

8 week program with pics before/after

misskelseysmith

126

7 yearsIrishGymSheep (10554): If your going to respond please go here; clickable text Just when members host a blog type thread about their training it really clogs it up with arguements so once they break out we should just bring them to a thread of their own.

THIS DESERVED ITS OWN THREAD...WOW...VIDA

TerryDizzle

8

7 yearsCorkey (291): theres this chick at my gym bru that must be like an 11/10 fuck she is fresh... she ALWAYS does her stiff leg deadlifts, squats and goodmornings right at the front infront of alllll the guys... fuck her ass is amazing

FITNESS GIRLS

LuciferBizzar

10

7 yearsChristf (2910): hahahahhahahahahahahaah

Vote for Sasha

sashabrown

27

7 yearsDark_Genesis (93): hahahaha best eva

Muscle Gain

MissB

9

7 yearsAnkie (882): You don't need to mess with your hormones to get thinner... You need to diet properly. And adjust your exercise routines. Agreed. I started my cutting phase after a dirty bulking phase. and surprisingly enough I am actually eating more food then before. within 3 weeks I have lost inches on my waist and I have lost 7 to 8 pounds. And, next to diet I am still having trouble getting enough cardio in. But I am still shedding weight...

ladies motivation ;)

torixxfit

7

7 yearsSwayz87 (9039): Dude Cereal just lookin at that meme fuggin cracks me up!!!!! @ Capn hahaha shi nah man Im tryin to be like jesus duh!!!

has anyone gone threw menopause?

fanofpearson

19

8 yearsCorkey (291): #LOLFORDAYZSWAYZ fuck you guys make me laugh... that is on of my major perks swayz, i tend to be rather cocky;) (no homo)

I WANT CHANGE MY LIFE! - TODAY!

Anna

17

8 yearsjeeza_1234 (279): Anna i found myself sailing on the pointless boat today, i had a cheat day binge and felt really bad. Just look at yourself and see how much you've changed so far. Howed you get from before to now, HARDWORK. search youtuve and find music to keep you motivated. Its a mind game, those that have high motivation suceed and acheive their goals. where the weak ones don't until there too late to they can acheive anything. Today's preparation...

Cris Santos

McQueef

8

8 yearsAnkie (882): Shrinks her ever enlarging penis and make a punoon niceand tight

Jamie Eason

Italian_Pride

47

8 yearsSwayz87 (9039): http://gifsforum.com/images/image/trolling/grand/not_sure_if_trolling.jpg