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  1. #1
    Registered User nadiamab's Avatar
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    female progressing from fat to lean, seeking advice :)

    photo 1.jpgphoto 3.JPGphoto 4.JPGphoto-5.jpg


    Hi everyone!!
    im not sure if this is the right spot to post this.
    however this time last year i was 60lbs heavier..vie always loved lifting but food got the best of me, im not a little older and wiser and feel like weight gain will never occur again like it once did.

    mu ultimate goal is to one day compete, and right now im striving for a 6 pack and dominate muscle separation in my legs.

    can anyone guess my bodyfat?
    i just ordered calipers in mail and waiting.
    i have good arm and back definition.
    my legs are strong and see slight muscle popping out but not as dominant .

    from how i look to how i want to look,
    what should be my goal, bulk up? eat more ,lose another 5 lbs?
    any supplement suggestion? i don't take any

    im basically sharing my progress and looking for all the advice i can get..


    THanks everyone
    "one must suffer to deserve"
    "consistency is key"
    "slow pace truly wins the race"
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  2. #2
    Registered User MrRensa's Avatar
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    You look hawt! I think you should not lose any more weight or you will start looking skinny. The way you are now is perfect for me
    Great progress, your little tummy is gone too
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  3. #3
    Registered User nadiamab's Avatar
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    thanks but my goal is to have a lot of muscle separation..my tummy has progressed this month..i was skipping abs exercises and see a difference now that i incorporated them
    "one must suffer to deserve"
    "consistency is key"
    "slow pace truly wins the race"
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  4. #4
    Registered User Stalldad's Avatar
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    Not sure on BF, have no idea how to judge on a female. You look very good though.
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  5. #5
    I am Jack's Cold Sweat. jtbryant420's Avatar
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    bf look to be around 13-12%. Nice pics btw. keep up the hard work.
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  6. #6
    green chile ama828's Avatar
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    hnnngggg

    Looking really lean. I don't think you should cut anymore weight. I would eat at a small surplus for a few months, and keep lifting. Need to build some muscle mass.

    Supplement wise, just some whey protein. Look for something with a high yield. >80% protein. (grams of protein per serving / total weight in grams of a single serving)
    PRs
    Bench - 295 x 2
    Squat - 335 x 4 (90*)
    Dead - 335 x 4 (no straps, reg grip)
    Pull Ups - 300lb total weight pull up
    Pull Ups - 30 with body weight
    2 mile run - 12:20
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  7. #7
    Registered User nadiamab's Avatar
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    Originally Posted by jtbryant420 View Post
    bf look to be around 13-12%. Nice pics btw. keep up the hard work.
    if i were 12% bodyfat ,id be shredded and happiest person ever lol
    "one must suffer to deserve"
    "consistency is key"
    "slow pace truly wins the race"
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  8. #8
    Registered User nadiamab's Avatar
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    Originally Posted by ama828 View Post
    hnnngggg

    Looking really lean. I don't think you should cut anymore weight. I would eat at a small surplus for a few months, and keep lifting. Need to build some muscle mass.

    Supplement wise, just some whey protein. Look for something with a high yield. >80% protein. (grams of protein per serving / total weight in grams of a single serving)


    i typically get more then 1grm of protein per body weight..
    i don't take whey, i get my protein from food.
    but do you think ill have more benefits from whey protein over protein from chi or tuna
    or is a gram a protein still a gram of protein
    "one must suffer to deserve"
    "consistency is key"
    "slow pace truly wins the race"
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  9. #9
    Registered User KyleBB's Avatar
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    Great job! you're looking very good If you want to build some more muscle I guess you need to bulk like the guy above said
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  10. #10
    green chile ama828's Avatar
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    Originally Posted by nadiamab View Post
    i typically get more then 1grm of protein per body weight..
    i don't take whey, i get my protein from food.
    but do you think ill have more benefits from whey protein over protein from chi or tuna
    or is a gram a protein still a gram of protein
    Wow. I was expecting that you likely had such a small calorie intake that there was no way you were getting all your protein from food. I'm impressed. I couldn't imagine getting my protein intake without whey isolate, especially on a cut.

    To meet your goal of competing and seeing muscle separation, you need to put on some more lean muscle over a long period of time.
    PRs
    Bench - 295 x 2
    Squat - 335 x 4 (90*)
    Dead - 335 x 4 (no straps, reg grip)
    Pull Ups - 300lb total weight pull up
    Pull Ups - 30 with body weight
    2 mile run - 12:20
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  11. #11
    Registered User Meliih's Avatar
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    Hnnnnnnngggg body is 9.999997/10
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  12. #12
    Registered User Pugnap00's Avatar
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    Damn, you're doing it right. BF i would say 12. Keep doing what you're doing.
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  13. #13
    Registered User jjosephs's Avatar
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    Nice underboob!

    You look fine now, actually a tad skinny because your ribs are started to show. Not that would stop me from taking you home if I got the chance.
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  14. #14
    Registered User Getriporshiton's Avatar
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    Nipple peirceing HNNNG/10

    Cant see facial features so only gonna rate you a 7 lulz. Body wise hnng. that is all.
    IMPRESSIVE TRANSFORMATION

    Originally Posted by ama828 View Post
    Wow. I was expecting that you likely had such a small calorie intake that there was no way you were getting all your protein from food. I'm impressed. I couldn't imagine getting my protein intake without whey isolate, especially on a cut.

    To meet your goal of competing and seeing muscle separation, you need to put on some more lean muscle over a long period of time.
    None of the top, only bottom part. Supplements are just that. If you can hit protein intake from food then take that route. Food>supplements.
    Would bulk up 10 pounds at 300 cals over. You look fantanstic tho.
    Last edited by Getriporshiton; 11-06-2012 at 01:09 PM.
    Weight gainers are a waste of money.
    Not everyone who drops **** on you is your enemy.
    Not everyone who gets you out of **** is your friend.
    And when you're in deep ****, keep your mouth shut!

    Cutting to 180ish
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  15. #15
    Registered User nickbutterz's Avatar
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    Oh wow you look amazing! Def eat at a small surplus and gain more muscle, dont get any skinnier
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  16. #16
    Registered User nadiamab's Avatar
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    thanks everyone for advice and motivational

    can someone tell me watt does hnnngg mean?? lol
    hear it all the time
    "one must suffer to deserve"
    "consistency is key"
    "slow pace truly wins the race"
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  17. #17
    Sam the Eagle Znik's Avatar
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    Its a compliment of sorts, the typical male kind
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  18. #18
    Registered Phaggot pthree's Avatar
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    tl;dr

    that second pic gave me a STRONG boner.



    Hnngggg = heart attack = too much blood in my penor, not enough in my aorta

    Good job !
    ☆ ☆ QUEBEC CREW ☆ ☆

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    I rape back(prepare your anus)
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  19. #19
    Registered User ameribrah's Avatar
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    Originally Posted by nadiamab View Post
    can someone tell me watt does hnnngg mean?? lol
    allow me to demonstrate

    ♝ MISC CHESS CREW BLACK KNIGHT ♝

    it's a 1v1 duel, a brutal chess match with nowhere to hide that requires extensive training, where the ultimate stakes are not scoring more points or pride but preserving the well-being of your body. The penalty for being unfocused or outclassed is not merely getting benched for the next game or not getting your contract renewed, it can be the annihilation of your physical manifestion.
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  20. #20
    Registered User ColLoki's Avatar
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    Great work, you look fantastic!

    Guys 12% BF on a female is shredded (Equiv to 6-7% on a male).
    I would say 16% BF
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  21. #21
    Registered User PolishCub's Avatar
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    Originally Posted by nadiamab View Post
    i typically get more then 1grm of protein per body weight..
    i don't take whey, i get my protein from food.
    but do you think ill have more benefits from whey protein over protein from chi or tuna
    or is a gram a protein still a gram of protein
    I would say protein from chicken n tuna vs whey protein shake are the same. They are different but in terms of getting the look you want, lean meats are fine.

    Look great in the photos...would eat at maintenance and continue to hit the weights hard and see where you are at 3-4 months from now.

    If this is becoming a lifestyle for you, no need to rush.
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  22. #22
    Registered User pmgiampi's Avatar
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    Great job on your transformation! It's always hard to get started on such a journey, especially where you've started. Glad to see you stuck with it and the results you should be very proud of!
    Cellucor P6 Black Mini-Log: http://forum.bodybuilding.com/showthread.php?t=153128861&p=1060719641#post1060719641

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  23. #23
    ส็็็็็็็็็็็็็็็็็็็ กิิิ Gsxr25's Avatar
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    hnggggggggg

    would wife/10
    80% of the time all of the time.
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  24. #24
    Registered User Tudisimo's Avatar
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    You look OK now, but if you are looking to improve, certainly a little more muscle mass with a clean slow bulk will do (up the weights a lil as well). Then mini cut or cardio a bit and you will have that hot toned look.
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  25. #25
    Registered User nadiamab's Avatar
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    Originally Posted by PolishCub View Post
    If this is becoming a lifestyle for you, no need to rush.

    Thanks,, loved this quote...
    "one must suffer to deserve"
    "consistency is key"
    "slow pace truly wins the race"
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  26. #26
    Entering Beast Mode MrSmellGood's Avatar
    Join Date: Oct 2012
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    MrSmellGood is just really nice. (+1000) MrSmellGood is just really nice. (+1000) MrSmellGood is just really nice. (+1000) MrSmellGood is just really nice. (+1000) MrSmellGood is just really nice. (+1000) MrSmellGood is just really nice. (+1000) MrSmellGood is just really nice. (+1000) MrSmellGood is just really nice. (+1000) MrSmellGood is just really nice. (+1000) MrSmellGood is just really nice. (+1000) MrSmellGood is just really nice. (+1000)
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    will you marry me ?
    " A man is but a product of his thoughts, for what he thinks.. he becomes"
    -Gandhi
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  27. #27
    Registered User InsuranceBrahh's Avatar
    Join Date: May 2012
    Age: 30
    Stats: 5'9", 195 lbs
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    Nadia - If you ever come over to NZ pm me and ill happily show you around=]
    Come on then.
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  28. #28
    WASP-Jew Malnourishment's Avatar
    Join Date: Apr 2011
    Location: Portland, Oregon, United States
    Stats: 6'4", 220 lbs
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    Malnourishment is not very helpful. (-500) Malnourishment is not very helpful. (-500) Malnourishment is not very helpful. (-500) Malnourishment is not very helpful. (-500) Malnourishment is not very helpful. (-500) Malnourishment is not very helpful. (-500) Malnourishment is not very helpful. (-500) Malnourishment is not very helpful. (-500) Malnourishment is not very helpful. (-500) Malnourishment is not very helpful. (-500) Malnourishment is not very helpful. (-500)
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    How does anyone think OP is 12% BF? I'd say more like ~18% bodyfat... 12% and you'd see veins and abs and chit all over her torso. OP, you are nowhere near that, but you still look good; probably right around ideal. Definitely not "too thin", that's a crock of schiza.
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  29. #29
    Registered User andrew135's Avatar
    Join Date: Jun 2010
    Age: 25
    Stats: 6'1", 200 lbs
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    andrew135 has a little shameless behaviour in the past. (-10) andrew135 has a little shameless behaviour in the past. (-10) andrew135 has a little shameless behaviour in the past. (-10) andrew135 has a little shameless behaviour in the past. (-10) andrew135 has a little shameless behaviour in the past. (-10) andrew135 has a little shameless behaviour in the past. (-10) andrew135 has a little shameless behaviour in the past. (-10) andrew135 has a little shameless behaviour in the past. (-10) andrew135 has a little shameless behaviour in the past. (-10)
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    Honestly you look amazing right now. If you do want to add muscle to compete you'd probably want to bulk. I'd recommend whey protein post workout since it really helps for recovery.
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  30. #30
    Registered User fitpro88's Avatar
    Join Date: Nov 2012
    Location: Goodyear, Arizona, United States
    Age: 26
    Stats: 5'7", 174 lbs
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    yea 12% is not an accurate guess for your bodyfat as it seems you probably know lol. Im a personal trainer and just from eying it i'd say your between 17-19%..but your def on the right track looking good in those pics of yours But a gram of protein is a gram of protein EXCEPT post workout. After your workout a liquid protein shake is best, the protein absorbs faster to recover the broken down muscle fibers so it is best to have a protein shake post workout...as far as the rest of the day keep getting in that protein with food as you have and i'm sure you'll get to your goal in time. Also when the bodyfat calipers do come in if you have any questions of whether to do a 3 site or 7 site skin fold just message me and i'd gladly help!
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