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Hey everyone,I've been on here for a few days now and have been loving it. And while I think I've been annoying the heck out of the moderators for posting too many questions (sorry guys) it's been great. I've been thinking a lot about my goals and what I want to get out of this, and I wanted to share, because I've been having some mental hang ups. I'm doing density bulker but just being honest, am having a hard time translating it to a female version. I know that if I follow the exact advise of density bulker laid out in the book, I will put on fat, because I don't have the muscle mass to support that. I'm 5'5", 112 lbs and about 10% bodyfat. I would like to keep that body fat around 10-12% and put on a good 10 lbs of solid muscle.But here's the thing... no. 1, I'm clinging on to my cardio (HIIT) every day... yes... in fear of putting on fat.I'm afraid to backload on my rest days out of fear of putting on fat.And I'm a little apprehensive to the idea of being 122 lbs because I don't want to put on fat.See any underlying trait here? I guess I've been small for so long that it's hard and a bit scary to think of living and being any other way as it's part of my identity. But this is so vulnerable but I trust you all and I'm reaching out for help here because I want to do this... I'm just getting in the way of myself.I also don't want to be using this as an excuse to eat a ton of ice cream... but I've been doing that, even though I do lift hard and heavy 4-5 days per week.Wow, I can't believe I'm posting this, but I'm trusting that it will help me in the end... and if anyone has a written out Female Density Bulker plan they know of and would like to share, I would gladly love to hear it.Thanks for being here for me, guys, and for listening...Lpchica36
Stop worrying so much and follow the protocol for more than a week before stressing about getting fat. I was apprehensive at first too, but I've maintained my bodyfat since I started, and maybe even gotten a little leaner after only about 4 weeks. I stopped doing cardio when I started backloading.
1) I don't remember seeing that, where is it?2) sounds like you are really stressed (even if you don't think so), so your central nervous system is probably not in good shape.3) you're probably doing too much training in general. 4) have you seen Alex Navarro? She does exactly zero cardio.
I did HIIT every day from December to the beginning of June. Yes every day. This was running. 30 seconds at 10mph (max for my treadmill) 1 min at 6 mph, for 20-30 min. I would do this in the morning fasted. It resulted in my putting on 10-12 pounds and a good amount of body fat. 4-5 times a week I would lift in the PM after that. I was constantly tired. One day I would feel good, the next I could barely walk. I was going down hill every workout. I hadn't taken a break in months. In the middle of June I started to take at least 2 days off a week. As of now I am off 3 days a week. When I say off I don't mean LISS, or abs or find an excuse to go to the gym. I mean I sit down to pee. I have dropped a significant amount of weight and BF! I go to the gym and lift more each week. BUT the most important part is that it has eased me mentally. I dont have to think about having to do the cardio again! You have to give your body a break. Your only 20 years old, and you have a very serious medical condition. You need to learn to separate food from working out. Do you enjoy going to the gym, or do you think about it all day until you go? I dont mean to be harsh, but this is on you to change. It might be scary but if you want to change do it.
Hey everyone,I've been on here for a few days now and have been loving it. And while I think I've been annoying the heck out of the moderators for posting too many questions (sorry guys) it's been great. I've been thinking a lot about my goals and what I want to get out of this, and I wanted to share, because I've been having some mental hang ups. I'm doing density bulker but just being honest, am having a hard time translating it to a female version. I know that if I follow the exact advise of density bulker laid out in the book, I will put on fat, because I don't have the muscle mass to support that. I'm 5'5", 112 lbs and about 10% bodyfat. I would like to keep that body fat around 10-12% and put on a good 10 lbs of solid muscle.But here's the thing... no. 1, I'm clinging on to my cardio (HIIT) every day... yes... in fear of putting on fat.I'm afraid to backload on my rest days out of fear of putting on fat.And I'm a little apprehensive to the idea of being 122 lbs because I don't want to put on fat.See any underlying trait here? I guess I've been small for so long that it's hard and a bit scary to think of living and being any other way as it's part of my identity. But this is so vulnerable but I trust you all and I'm reaching out for help here because I want to do this... I'm just getting in the way of myself.I also don't want to be using this as an excuse to eat a ton of ice cream... but I've been doing that, even though I do lift hard and heavy 4-5 days per week.Wow, I can't believe I'm posting this, but I'm trusting that it will help me in the end... and if anyone has a written out Female Density Bulker plan they know of and would like to share, I would gladly love to hear it.Thanks for being here for me, guys, and for listening...Lpchica36
#1 - by clinging to cardio, you may increase cortisol and add fat cells. Serious. It can derail the diet.#2 - if density bulking is your goal, you should backload (lightly) on rest days (with maybe one, full ULC day a week).MAYBE THIS WILL HELP EASE YOU: I naturally am the type to put on fat easily... and when I did a month of density bulking in April, I lost 2 lbs. of fat, and gained muscle all over. If this diet worked for a former chubby kid like me, eating $h1t food late at night (pancakes, syrups, waffles, ice cream, french fries, etc.), then it could possibly work for everyone.I wouldn't worry about getting fat. From my experience, you will only gain muscle. Also, don't let the huge, muscular female bodybuilders worry you -- they look that way from taking loads of gear. Naturally, a woman only has so much capacity for muscular gain. You'll just end up lean, muscular and defined.I also want to add that you are not upsetting anyone with your questions, that is what these forums are mostly for. We are here to help each other.I know what change can be like. I am a bodybuilder, and used to run normal bodybuilding diets (bulks and cuts). The big change for me was giving up breakfast... I was sure I was going to lose precious muscle from years of hardwork. But, I just said "f--k it!", trusted Keifer's research, and took the plunge. I mean, hey, I decided to run his protocols, so I might as well do them right.Suffice to say... I am VERY happy I took the plunge. 8)I wish you the best of luck... just do it! 🙂Cory
You won't get fat on Density Bulk if you do it right. I like Cory's advice. Backload every day except for one day of the week. You can always make an adjustment from there.
The mental aspect of gaining weight is tough, but based on all the info you've given us, it's a necessity for you. As a female, I hate seeing the scale move up, even if I'm looking better. I had this “ideal” number in my head, but sometimes you need to throw it out and realize that it's not all about the numbers. You will be your own worst critic, so I would try to get feedback from family and friends on your progress, or post up pictures on your log in here. Also, I'm almost hesitant to say this, but I'd rather be open than not. IMO, a frail girl is just not as attractive. This game isn't all about looks, but it does play a part. I'm sure some guys would agree with me, but when a girl is super frail, it's almost like she is going to break…and it freaks me out! lol. You said you were tested at 9% body fat... essential body fat for women is 12%. Get to at least that point and start building muscle. It can only help. Keep up the great work and don't let the mental aspect derail you. Oh, and kill the HIIT 🙂
1) I don't remember seeing that, where is it?2) sounds like you are really stressed (even if you don't think so), so your central nervous system is probably not in good shape.3) you're probably doing too much training in general. 4) have you seen Alex Navarro? She does exactly zero cardio.
He says it on page 185... suggestions for females...Sent from my DROID Pro using Tapatalk 2
Hey everyone… thanks. Im going to do it. Ive never have thought about how cardio can increase fat cells so im going to ditch the mass amount of it. Ill slowly taper it off and for now do 2 sessions per week. I will backload big on my training days and do 1 backload meal with a dessert 2 of my off days and then 1 full on ulc day. Looking at my legs and the muscle ive built i wouldnt say i look frail. I look pretty strong. But… i can be bettter. Im letting go and jumping in because i trust you all and am ready to take the final plunge in my journey to life… you guys are great. Fear never created a masterpiece and thats what i want my story to be.Sent from my DROID Pro using Tapatalk 2
1) I don't remember seeing that, where is it?2) sounds like you are really stressed (even if you don't think so), so your central nervous system is probably not in good shape.3) you're probably doing too much training in general. 4) have you seen Alex Navarro? She does exactly zero cardio.
He says it on page 185... suggestions for females...Sent from my DROID Pro using Tapatalk 2
I believe he recommended this for females because we have less muscled mass, and can therefore store less glycogen. HIIT will help deplete glycogen stores, so that backloads are more effective. If you overdo a backload, this will help get you back on track. I would also say that most females don't lift heavy enough to deplete glycogen stores or to justify the backload examples we are given (thinking they can backload with 500g carbs like a guy). At least that is my understanding on it.. we need to work a little harder sometimes to make sure the carbs we eat are put to good use. I would say any female trying to drop fat with backloading could do 1-2 sessions per week, but if you are looking to gain, I would drop it.
IMO, a frail girl is just not as attractive. This game isn't all about looks, but it does play a part. I'm sure some guys would agree with me, but when a girl is super frail, it's almost like she is going to break...and it freaks me out! lol.
As I guy, I will confirm this. I am simply not attracted to the 'frail' look, nor the runway model look. I like girls, as do all of my friends, who aren't afraid to eat, work out, and take care of themselves. Despite the utter bull$h1t the media pushes on women, scaring them into starvation.Think the Bikini competators or some female Figure competators. Lean w/ muscle and definition, but retaining that femanine shape.Cory
I'll back that with an example, too…http://www.google.com/search?hl=en&safe=strict&q=courtney+prather&bav=on.2,or.r_gc.r_pw.r_qf.&biw=980&bih=365&wrapid=tlif134461110446310&um=1&ie=UTF-8&tbm=isch&source=og&sa=N&tab=wi&ei=KyMlULLoJ67k6QHosIDABw...Courtney Prather has an incredible body. She is competative. That is what I am referring to, but there are plenty of competative examples.Cory
IMO, a frail girl is just not as attractive. This game isn't all about looks, but it does play a part. I'm sure some guys would agree with me, but when a girl is super frail, it's almost like she is going to break...and it freaks me out! lol.
As I guy, I will confirm this. I am simply not attracted to the 'frail' look, nor the runway model look. I like girls, as do all of my friends, who aren't afraid to eat, work out, and take care of themselves. Despite the utter bull$h1t the media pushes on women, scaring them into starvation.Think the Bikini competators or some female Figure competators. Lean w/ muscle and definition, but retaining that femanine shape.Cory
Yeah i can definitely say a my lowest i looked downright scary thin, and i was even scared of myself because i didnt know what was going on and why i was dropping weight so fast... i didnt know of the celiacs at the time and was fighting for my life. I felt downright ugly too and missed when i was healthier ie at a higher weight. Well, now im looking a lot better and stronger and actually have a butt... lol. Im also loving the shoulders and back im developing. Its nice to even have muscles. So the more were talking the more excited im getting about my muscles getting bigger.I can tell you one thing though. I love eating big and lifting as big as i can... thats for sure. And im willing to embrace change. 🙂 and the guy i end up with one day, i hope will love eating big and training too. Heck, i hope hes a backloader too. 🙂Sent from my DROID Pro using Tapatalk 2
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