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Not a gym related post, but as a woman in America I am so, so tired
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my body's changing
i can do a little lat spread now and there's a bit of definition in my back! Not a ton, but it's encouraging. Also, my arms got bigger. I thought I looked the same as when I started lifting but I guess not. I was surprised to try on a dress I wore a few months ago and have the sleeves be tight. I'm not at my goal physique yet, not even close, but it's cool to see that my time at the gym is doing something.
I thought it would take a lot longer for anything to change tbh. I'm a vegan woman, so I thought I'd be slow to build any muscle mass. Maybe my genetics are better than I thought?
I'm at an estimated 25% body fat rn, and I'm so excited to see how I'll look once I get down to ~20%
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rest day
when I go on a bulk I'm going to be so happy. Ik the dirty bulk is not ideal but I just want to eat several spoonfuls of peanut butter and I want sweet potato pie and I want a big piece of warm bread and I want veggie pizza and cookies and
#I don't need a bulk rn bc my body fat is already higher than I'd like#But I just know I'd go crazy#I'm watching old cooking shows and foaming at the mouth#My friend made a joke about me going from teen girl ed behaviour to gymbro disease and I laughed but I fear it may not have been a joke#I'm becoming insufferable
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arms day + complaining about my diet
I haven't posted on here in a little bit but I've been sticking to my program. The deficit is making it hard to progress much on my lifts but I'm not losing strength. I'm excited to be done with my minicut so I can do a maintenence/recomp period, but I've got a little ways to go.
I fell off my diet for a bit, and I'm overcompensating by staying under 1,000 kcals until the end of the month. It's been pretty gnarly, I won't lie. The weight is coming off, but I'm starting to feel the fatigue. And I want to eat everything. I hate how I feel and look when I gain weight but I think a short bulk would be so fun.
~☆ song of the day ☆~
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back day
I felt a bit fatigued due to PMS but I had a good workout. I moved up to 35 lb dumbbell rows, but I had to take a deload on my lat pulldowns. Also, I deadlifted 170! I could only do it once bc my form absolutely collapsed when I tried the second time but I'm proud. I'm excited to try again in my follicular phase when I'm a bit stronger.
#Fitblr#weight lifting#deadlift#I think I'm getting stronger you guys#also I calculated my bodyfat percentage on a whim and destroyed my self esteem lmao#I will not be doing that again for a long time
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chest day
An older man at the gym FaceTimed his friend and pointed the camera at me without asking, and when I put my hand up and said not to film me he said he was just showing his friend that I'm pretty. I ended my workout early tonight. It was unsettling to turn around from adding weight on the bar and see someone pointing a camera at me.
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I am not someone who should be in a relationship. I think that at a certain level, feelings are bad for my health. But I am considering the anabolic benefits of texting my ex so he can break my heart all over again right before I walk into the gym. I will not do this because I'm pretty sure it'd kill me but it's an option
#Forbidden pre-workout#Maybe I miss him or maybe it's the secret to getting jacked#I'm stagnating on bench press and it's driving me crazy#My left shoulder seems to give out before my muscles do#I just think that if I got my heart shattered again it would give me the strength to overcome my shitty joints yk#Being a natty vegan lifter is cute and all but maybe what I really need is a trenbologna sandwich
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October mini cut
I do not recommend this to anyone but I'm going to try to speedrun losing 10-12 lbs this month. I'll be dropping my calories and spamming cardio in addition to keeping up my lifts. I want to see how quickly I can drop body fat without losing strength. After this, I want to maingain/recomp for a while.
#Mini cut#Weight loss speedrun#I hate cardio and have a habit of skipping it but that will change (for now)#body composition#I have already apologised to my friends for who I'll become when I drop my calories further#I know a bigger deficit makes me kinda mean and sad but I think it'll be worth it
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legs
pain pain pain all I know is pain
Ok fr though I did hit some PRs this leg day and my legs are still twitching/shaking. I felt like a newborn giraffe walking across the parking lot after. I am suffering (I will do it again next week and be equally dramatic).
~☆ song of the day! ☆~
#Leg day#I hate leg day so much but the endorphins after are like a drug#If I can walk straight I didn't hit legs hard enough#Like I feel a bit anxious going in just bc ik I'm about to suffer#I do wish my visual progress was faster though. My lifts are progressing but I still think I look pretty much the same#I'm tempted to speedrun this fat loss phase but I'm afraid if I do it too fast I'll lose muscle#I just want to be satisfied is that so much to ask#I got a tumblr ad for sketchy peptide injections and I am lowkey considering it lol#Spotify
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if you're thinking of going to the gym to build a broader, muscular physique, here is a long post of random tips from a cis gym girlie!!!
disclaimer: these tips are from the experience of a cis femme queer woman who has been going to the gym for the past 5 years, and hyperfixates on weight training. i am in no way a certified personal trainer or dietician, and i do not have the knowledge to train with chronic pain or disabilities. i personally deal with some chronic pain and impinged joints that i have tips for, but that is not the purpose of this post! these tips are also more applicable for able-bodied cis women, and non-binary/genderfluid/bigender/gnc/trans folks with naturally lower levels of testosterone, who are beginners in weight training (0-12 months of going to the gym)
table of content:
know your goals
eat more protein
lift weights and progressively overload to build muscle
compound exercises is your bestie. isolation and isometric exercises are good company to keep
your diet determines 90% of your physique or wtv they say
you belong in the gym and don't let anyone tell you otherwise
it's common to have body dysmorphia, even at a level where you're jacked af. feel it, understand it, and be curious about where it is coming from
extra stuff
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1. know your goals!
for the purpose of this post we are going to assume the goal is to gain serious muscle!
this means your workout will focus on either strength or mass
strength: heavy weight x low reps, means being able to carry the heaviest weight possible, at lower repetitions. think 60kg bench press at 4 reps
this builds immense strength, leaner size, and is the way strongmen/women and powerlifters train
that also means denser, stronger muscles, which will take a longer time to regress
mass: mid weights x mid reps, means carrying a challenging enough weight to go at higher repetitions. think 30kg bench press at 12 reps
this builds muscle mass and good strength, and is the way bodybuilders train
this is more time consuming than the first option, but goes hard on that beefy aesthetic
to build dense strong muscles, go for 3 sets, 3-5 reps per exercise
to build bigger muscles, go for 4-5 sets, 8-15 reps per exercise
please understand that muscles are heavier than fat. if you start weight training and notice your weight increase, but your physique stays the same/gets leaner, you're likely gaining a lot of muscle weight, which is a very good thing!
if you want a capped delts, fat biceps and wing lats, focus on upper body and core workouts
if you wanna get that peach booty, tree trunk thighs, and sculpted calves, focus on lower body and core workouts
if you want an 'X' taper, go for a full body workout
you can split your workouts by body parts (upper, core, back, legs), or by push and pull, to begin with
2. eat more protein!
depending on where you live and your available food options, you're likely not getting enough daily protein intake
when you lift weights, you tear your muscles (in a good way) so it can rebuild stronger for the next time you stress them out. protein helps you rebuild those 'damaged' muscles
it also keeps you satiated for longer - protein takes a longer time to digest
if you're vegan/vegetarian, opt for protein rich food like tofu, tempeh, soy products, legumes, chickpeas, etc.
if you struggle to eat enough protein, get protein powders to reach that daily intake
whey protein contains dairy. pea protein for vegans and lactose intolerant girlies
you can take protein powder with many types of food/liquids. i personally eat proats (mixing protein powder into cooked rolled oats) for breakfast.
aim for 0.8g - 1g per pound or 1.6g - 2.2g per kilo i.e. if you weigh 50kgs, aim for 110g daily protein intake for muscle growth
you don't need to eat your protein at like 30 mins before or after a session etc. as long as you have a consistent daily intake you're good
but! don't overload with protein in one sitting. space out your protein consumption throughout the day otherwise your body can't effectively absorb it all and it'll just go to waste
3. lift weights and progressively overload to build muscle
body weight exercises are good to start off, but if you want to build muscle, you need to start adding resistance to your training
that means periodically increasing the amount of weights you lift, to increase the challenge your muscle takes
being able to perform movements with heavier weights than before is also a good indicator that you're getting stronger!
if you're squatting body weight this week, try with 2kg dumbbells next week. then 5kg the next, 7kg the next, 10kg the next, and so on.
at a certain point it'll take longer to increase your weights. think taking 4 weeks to go from 100kg squats to 110kg
some bodies aren't able to tolerate higher weights (injury, chronic pain, genetic), so instead, add variations - instead of increasing to 20 push ups, try 10 push ups with your feet elevated
4. compound exercises is your bestie. isolation and isometric exercises are good company to keep
compound exercises work more than just one muscle group/one group of joints - these require multiple parts of your body to move in sync, to perform it correctly
compound movements are also functional movements. think being able to safely pick up a heavy box off the floor, storing your luggage in the overhead compartment, carrying your groceries in one go, carrying your wife to bed
deadlifts, squats, bench press, pull ups, overhead press, rows, push ups, lunges, and farmers carry are good basic compound movements to start with
once you're familiar with those, you can try variations like romanian deadlifts, sumo squats, chest press, chin ups, cable rows, push up plus, split squats to make it more challenging
isolation movements, such as bicep curls, knee extensions, crunches, etc. works mainly one muscle group/requires movement from one group of joints
for example, squats (compound) require you to move your hip joints and knee joints. knee extension (isolation) moves only knee joints. squats mainly work your glutes, quads, and core, while knee extensions mainly target your quads.
isolation movements are good for strengthening a specific muscle group, especially after an injury or specific weakness (isolation calf exercises to strengthen ankles), or for aesthetic purposes (fat biceps)
isometric exercises require you to contract your muscles without much movement. these are good for endurance and bracing.
planking is an isometric exercise. it's a very good exercise to stabilise your core, which is very good for injury prevention, and protects your spine from overextending
a strong, stable core is crucial to performing compound exercises and many daily movements safely
honestly muscle building is basically injury prevention if you do it right. you also get a strong physique, as a treat
keep your movements slow and controlled - focus on activating the muscle group that the exercise is intended for
quality movements = better muscle activation = efficient muscle growth
rushing through an exercise could result in injury, or compensating using the wrong muscle group or joints (ie. using your knees instead of your quads and glutes for squats)
5. your diet determines 90% of your physique or wtv they say
your muscles need protein to grow, and your body needs fuel to move. body fuel: carbs, fat, and protein
carbs are not your enemy!! fat is not your enemy!! not in excess!!
no food is bad or junk food. some foods are more nutritionally dense than others but at the end of the day, eating something diet culture deems 'unhealthy' is better than starving yourself
you can eat anything you want - the key is moderation
if you love sugary drinks, instead of drinking 5 cans of soda a day, drink only one (moderation)
if you love bread (like i do), have something else with that bread like tuna, peanut butter, lettuce, an egg, etc. (variety of nutrients)
if you love chips, have one serving a day, instead of the whole bag in one sitting
if you want to have visible muscles (read: abs) you need to go on a calorie deficit (cutting) - that means eating 200-500 less calories than your daily calorie need. you will likely loose strength and muscle mass
if you want to have strength and mass, and don't mind a bit of body fat, you can go for calorie surplus (bulking) - that means eating 200 - 500 more calories than your daily need
you can gain muscle and lose fat the same time
use this calculator to determine your calorie intake needs for cutting, maintaining, and bulking
you can also use the app 'calorie counter by fatsecret' (ios / android) to track your calories (but not too strictly! don't go down that slippery slope of obsessing over your every macro/micronutrient intake please!!!)
please remember that everyone's fat distribution is different - some people might not store much fat in their abdominal area, some might store more in their underarm area, etc. your genetics will determine where your body fat is distributed, which will affect your physique
emotional eating happens. cravings happen. binge eating happens. forgetting to eat happens. not feeling like eating happens. it's important not to associate guilt when it does - it's okay if you deviate from your usual eating routine. you can try again tomorrow
i've had a decent relationship with food my whole life, so i can't talk much about eating disorders or recovering from it, although you can watch leanbeefpatty's take on how to stop emotional eating, and her eating mentality (mostly intuitive eating) - she overcame ED in her youth
your body doesn't change much because you ate more/less than your target calorie intake for the day. changes in the body is gradual when it comes to body composition (fat distribution, muscle growth)
staying consistent is good. allowing yourself to deviate is also good. many of us aren't built to stick to something 100% all the time
most days can be 95%, some days 68%, some even at 23%. allow yourself those less than ideal days, so that you can go back to 95% most days. the key is going for as many 95% days possible, not a handful of 100%
6. you belong in the gym and don't let anyone tell you otherwise
you paid for the gym membership, just like everyone else. you have every right to be there, and use any and every equipment the gym provides
so what if you're starting with light weights? your starting weight is not your final weight
that means you also belong in the free weight/dumbbell section. take up space (respectfully) and don't be apologetic about it
don't be afraid to use the machines! they usually have instructions on the side. start off with the lowest weight, and go through the motion to familiarise yourself with it
it's okay if you don't know what you're doing at first - the gym is the place for you to figure it out
'what if they are looking at me' most people at the gym are busy focusing on themselves. they likely don't notice you most of the time
i would usually avoid eye contact, and look at either the floor, the ceiling, the wall, or the distance, so i don't notice if anyone is looking at me
if the gym is still intimidating, go with a friend! bring your headphones! drown out the world!
honestly i treat going to the gym as one large body double. having other people working out together helps keep me accountable to my own workouts. especially if my gym crush(es) is/are around
7. it's common to have body dysmorphia, even at a level where you're jacked af. feel it, understand it, and be curious about where it is coming from
i don't have any tips on managing body dysmorphia bc it is so personal and unique to each person
all i can talk about is what personally worked for me
which was focusing on getting stronger, instead of looking leaner
because when you get stronger, your body WILL change. the physique will come
but the physique that comes might not be what you'd expect - many times you've not seen how your body looks like when you get stronger
you might only see examples of strong bodies from media (who usually have really good genetics in the muscle building area), or other people at the gym
no two bodies are the exact same. if you dream of having xxx's physique, that isn't going to happen
but what you can dream of is having your strongest physique, which is unique to you, belongs to you, and will happen to you
remember, your ideal body type is the one you have now
you can set goals and have role models, but please please please do not make your role models your goal
i still struggle with bd, but it is much much better than before. i actually like looking at my body a large large majority of the time
for the femme girlies, if you want to get a muscular physique but are afraid of people calling you 'masc' or that you 'look like a man' fuck that noise. lift heavier, get jacked, become the muscle mommy your inner child would be proud of
8. extra stuff
if you're a cis woman or someone with naturally lower levels of testosterone, you won't get very, very muscular
you can get really strong (and with the right training, diet, and genetics, stronger than most cis men), but please don't compare your strength and size to someone who has higher levels of testosterone, naturally or through HRT or steroids
testosterone WILL help a person get very muscular and very strong, with lower levels of body fat. if you have lower levels of T, muscle size is limited, and body fat distribution is different. you likely store fat much easier too
please don't compare yourself with other folks with naturally lower levels of testosterone either - each person has different genetics, and some people are naturally stronger/bulkier than others, or have been lifting longer/more often
please don't be shy - look at the mirror when you work out and CHECK YOUR FORM. If your knees are buckling during your squats, you need to push them outwards or use lighter weights before you break your legs
if you have preexisting pain or are recovering from an injury, please get a personal trainer to help you create a custom training programme suited for your condition
if you experience acute pain while working out, stop what you're doing, ice it, see a physical therapist, and get that fixed. don't soldier on with the pain and make it worse. trust me!!
if you're just starting out, and have been experiencing common sedentary pains like lower back pain, take it easy, stretch, and get a personal trainer to build you a custom programme. im serious
always, ALWAYS warm up before a work out, and stretch after.
do dynamic warm ups before, and static stretching after
mind muscle connection is very important in weight training
focus on how your muscle is contracting and stretching, how your joints move, how everything comes together to help you balance and move something heavy around
i don't experience it personally, but i know many queer folks who are very disconnected with their bodies
i do not have any tips for that unfortunately
getting enough sleep is very important in building muscle - muscles recover and grow when you're sleeping/resting, not in the gym, not in the kitchen
again, the gym breaks down your muscles, the kitchen gives them the nutrients to rebuild, and the bedroom kick starts the actual process of recovery
remember that building muscle will take time. it doesn't happen overnight, nor does it happen in a week, a month, maybe even a year if you're inconsistent
it might take years to get to where you want to be. it's going to be a difficult journey, but it'll be worth it i think
show up, stay consistent, stay strong, and stay focused
but don't forget to rest and be kind to yourself - you don't need to push if you really can't do it
skipping one workout every once in a while, is a small blip in a lifetime of sessions.
a bad workout session doesn't determine the quality of all your workouts
truly once you start and see results, you will be amazed at what your body can achieve
a free resource that helped me kick start my fitness journey, and knowledge on weight training throughout the years, is nerdfitness. most recently leanbeefpatty for helpful tips, motivation, and entertainment
hope this helps someone in some way!
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Shoulders
I obliterated my delts today and the pump has me feeling diabolical. I skipped yesterday, so tonight I'm hitting legs w my aunt. I think I'm becoming some sort of masochist bc when I'm not sore, I feel like I'm failing. But when I have my nutrition dialed in and I'm hitting 100g+ of protein, my recovery is much better and I don't really get sore, even when I'm doing mad drop sets and hitting PRs. So I don't feel like I'm ever going as hard as I could be, even when I'm training to failure or pushing past where I think failure is. I don't enjoy being sore but it makes me feel like I've done Something, does that make sense?
#fitblr#Amateur bodybuilding#Bro split#gym#I just want capped delts is that so much to ask??#Oh also i fear I'm becoming insufferable irl bc I was out w my friends and they stopped for fast food and I didn't get anything#I have a wedding to attend in a month and I'm cutting fat rn#As soon as I said “sorry guys I'm on a cut rn but I'm not hungry bc I had a shake in my car” I could feel the cringe#I chose the wrong dialogue option and got CLOWNED#Not beating the sad gym bro food allegations but I truly could not fit fries in and not ruin my macros/calories#It's better than my diet coke rice cakes shirataki noodles etc era (iykyk) but still not a great look socially lmao
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I took two days off (one bc of my period, the other for a storm) but I will go to the gym tonight and I will get back on my posting schedule
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rest day
I didn't post on shoulders day or arms day, but tbh they were nothing special. I noticed I get some pain in my left shoulder when I do skullcrushers, so I might need to evaluate my form. And I'm not strong enough for full dips yet, so I'm building up to it with bench dips.
In non-gym related news, can you believe we got new Wintersun AND new Mozart before GTA6?? 2024 is bananas
#Tbh I haven't listened to wintersun in ages but I remember being in middle school and hearing that time ii was “90% complete”#And the whole thing where Jari was crowd funding to build a studio#And the sauna drama lmfao like I truly thought it was a grift and there was no album#And Mozart dropped a new piece?? Crazy
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Day 4 - legs :(
Yesterday was supposed to be leg day, but I didn't make it to the gym and did it today. I'll continue as normal, make Sunday my rest this weekend, and next week my schedule will be normal again.
Having said that! I do not like leg day. I tried to ego leg press and got folded. I will not be doing that again. It's extra humiliating bc there was a witness waiting for the machine lmao.
Also, I decided to try Smith machine squats and decided I don't like them. I wish purple gym had more freeweights.
I'm done complaining now. I'm thankful that I don't have to do this again until Wednesday.
~☆~ song of the day! ~☆~
#Leg day kicked my ass fr fr#I was so exhausted when I got home#I set a pan with some oil on the stove and forgot about it and stared blankly into the fridge until I smelled smoke#I don't do things like that#Leg day just genuinely cooked my brain as well as my muscles#It's brutal#Spotify
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