Building for dummies

[GRLEGRL]

Hey gals, once again i need your expert advice. I wish I had the money and schedule for a trainer, but this is something I am having to do on my own (and the hubby helps...but he's kinda clueless as far as gender specifics). I try to eat about every 3 hours and include 20-40 grams of protein with each meal. I am averaging out my body weight in daily protein consumption. I am also eating a fairly clean diet. I work out hard about 3 days a week (all work will allow). I've been fairly light on cardio and lift heavier (last set is always a challenge to finish). I was just wondering if you guys had any tips on how (or if) I need to modify my regimen for "bulking". I just want enough mass to make me tough competition at a figure show. I have also heard conflicting stories for protein consumption. I have always gone with the 1 gm for 1 lb of ideal body weight. I have also heard that when you are bulking, you should double this standard. I am one of those scrawny prone girls, and putting on muscle is not the easiest. I just need to know if I need to modify my habits, or if I'm on the right track and just have to be very patient. Here's a front and back shot, so see if you can give me some constructive criticism or feedback on bulking! Thanks guys!

BTW...I am on the usual 3 day split.

[nofxneeded]

just thought i'd say you are very pretty and have an amazing figure already!! I'm sure you will do awesome in your next comp!

[jackie_p_1999]

I personally don't believe you need more than 1.5 g of protein per pound per day - though others may have a different view based on their own experiences. My wife is long and lean like yourself, and has found that 1.5 is plenty for her. Like everything with bodybuilding, there are general guidelines and then you have to experiment over time to find what works best for you.

Lift as heavy as you can, going to complete failure around rep 6 or 7. If you can get to 8, you need to go up in weight. Some women find they need to cut out cardio completely when bulking, some don't - again, experiment a little to find what's best for you.

Time and dedication is the key to this process. Just take the long view, work hard, eat right and often and take great pleasure in your incremental progress. After a few months you will see dramatic change, then use that to motivate yourself. Just don't expect to attain those goals in a few months. As long as you see this as a long term project, and enjoy the ride, you will be succeed!

[GRLEGRL]

Thanks for the advice. 1.5 g/lb should be easier to obtain on a daily basis than 2 g/lb. Also appreciate the info on reps...I'll start applying this method at the gym.

[MsFit]

You have a great base. You are on the right track already. All you really need is training 3 days a week. I think you have all your ducks lined up right... now just hit it. How to Build Feminine Muscle.