Chick trying to add significant muscle

[GRLEGRL]

Hey guys and gals. PLEASE help me. I have posted this question in several areas and I get very little feedback. From my avatar, you can tell I am naturally a thin person, but I am having a tough time putting on any real size. I refuse to use steroids, but want to see what suppliments/stacks might help me. I also don't want to use the 1,000+ calorie shakes, which will end up just puffing me up--need I say vanity? ;-). I know the part about small frequent meals with significant protein. I also know heavy weight training with lower reps. Ultimately, I would like to try my hand at a figure competition, but when I lean down, I'm so scrawny!

Please help me!!!

Here's an example pic from a couple months back.

[5Six]

Well, it looks like you have a solid base to work with.

It sounds like you have everything figured out, as to what you need to do, and now it is time to put it into action.

Are you taking any supplements currently? If you're not, I would suggest a basic protein powder (i.e. Optimum 100% Whey) and a good multi.

[B P Spin]

I think you answered your own questions on how to gain muscle.
Do you do all that stuff you mentioned in your post?

How many calories are you eating per day?
How much protein are getting per day?
Are you lifting freeweights?

[quickups]

I'd stick with the basics if I were you and then rest being quality food.

The basics are, at least in my opinion:
Whey protein
Multi vitamin
Essential fatty acids

The rest you should be eating.



Progressive overload + food = hypertrophy

[GETTINITDONE]

Protein is a must(supplement & whole foods)

Your right,eat smaller meals more frequently.

As everyone else said some multi v's always a good idea.

Whats your diet like now?
How often do you train?

Again your on point,more weight less reps...

Seems to me your on the way, I guess all you have to do now is...

GET TA WORK!!

[jbodybuilder]

Post your workout routine if you can. It is possible you are over-training.

[getbustered]

How come nobody is recommending creatine? Come on guys, that's what we recommend all the guys who are looking for a basic stack to start out with. I saw the usual multi/efa/protein posts, but we have to give her a little supplement help here.

I would look into adding some creatine. You don't need anything fancy to start out with, I would buy some cheap creatine monohydrate. Look into the one Prolab makes, it is cheap and high quality. After that, you can get into the more exotic blends and pre-workout products if you'd like, but you might as well see how you respond to the basics first.

[GETTINITDONE]

Your right... Missed that one(nodding my head)

[v4lu3s]

eating more and living with the fact that some fat gain may occur is going to be your biggest obstacle i bet. My wife was very upset that she put on nearly 20 lbs after her first 2 contests this year...even when that only had her at 16% bodyfat and still in a size 6. I just keep reminding her to keep gaining muscle and worry about leaning out once she has more to show. She is not showing her abs like before and thats where her vanity is in the way.

[leonidas300]

Well the best way to add muscle mass is to invite me over, put on some Barry White, oohhh never mind I do not know you well enough to harass you yet Honestly, eat steak and eggs, drink milk. Lift weights. I am coming out with a book shortly called the "Waffle House Way to Muscle"

[blackdream71]

Originally Posted by GRLEGRL

Hey guys and gals. PLEASE help me. I have posted this question in several areas and I get very little feedback. From my avatar, you can tell I am naturally a thin person, but I am having a tough time putting on any real size. I refuse to use steroids, but want to see what suppliments/stacks might help me. I also don't want to use the 1,000+ calorie shakes, which will end up just puffing me up--need I say vanity? ;-). I know the part about small frequent meals with significant protein. I also know heavy weight training with lower reps. Ultimately, I would like to try my hand at a figure competition, but when I lean down, I'm so scrawny!

Please help me!!!

Here's an example pic from a couple months back.

dayummm, sexay.

[gisnb]

Are you a Bama fan or an Auburn fan?

[dvsness]

Lift heavy, eat heavy, and supplement wisely. If you're new to supps, I'd recommend just protein, creatine, a multi and a probiotic. You may also want to try MRP's (meal replacements) to get in enough cals on the go. Don't be too scared of adding some fat to add muscle. You can keep it to a minimum with good nutritional choices and nutrient timing, but don't shoot yourself in the foot on your goal of adding mass by undereating in fear of fat.

[GRLEGRL]

Thanks for all the feedback. I ran outta rep points...sorry :-(

I work 12+ hour shifts, so I don't workout on those days. I do a three day split and get each muscle group weekly. I do 5-6 sets (including warm-up and burnout) of 3 -4 exercises for each muscle group. Cardio is minimal.

As for my diet...I don't know how effective mine is, but I try to average at least 300 calorie meals about 3 hours apart, with at least 25 gm protein per meal.

gisnb--I was born and raised an Alabama fan. Unfortunetly, hubby is an auburn fan. I go for both teams, but when it comes down to the Iron Bowl, I'll be wearing my crimson! I'm actually getting to go to my 1st Iron Bowl in a couple of weeks!

[gisnb]

Originally Posted by GRLEGRL

Thanks for all the feedback. I ran outta rep points...sorry :-(

I work 12+ hour shifts, so I don't workout on those days. I do a three day split and get each muscle group weekly. I do 5-6 sets (including warm-up and burnout) of 3 -4 exercises for each muscle group. Cardio is minimal.

As for my diet...I don't know how effective mine is, but I try to average at least 300 calorie meals about 3 hours apart, with at least 25 gm protein per meal.

gisnb--I was born and raised an Alabama fan. Unfortunetly, hubby is an auburn fan. I go for both teams, but when it comes down to the Iron Bowl, I'll be wearing my crimson! I'm actually getting to go to my 1st Iron Bowl in a couple of weeks!

...and Miss. State just beat Bama. I'm an LSU fan, but won't give you a hard time because you are hot and like to do guy things, according to your pics.

[AConrad00]

Daddy like


You have a great base. Since you are naturally skinny, what you need is...















... FOOD! Gotta eat to grow! As a starting point, add in 2 servings of almonds between two of your meals each day. Easy way to get in clean, nutritious calories.

[Incinerated]

I'd hit it...


Wait this isn't the MISC.....

[sonicology]

Originally Posted by Incinerated

Wait this isn't the MISC.....

Speaking of teh misc, perhaps you should try posting your pic in there whilst asking if you have potential?

nota bene: do not post your pic in teh misc asking if you have potential.

[borost4]

Eat Eat Eat Woman! Good Luck!

[Biceps]

My mother-in-law is a competitive bodybuilder and powerlifting world record holder in the deadlift. Here's a list off the top of my head from what I've seen in her cabinet.

* Pure creatine monohydrate and various Creatine formulas.
* Gaspari's SuperPump250...she loves this stuff.
* A good protein powder...she usually goes with Dymatize.
* She loves our MassFX product from Anabolic Xtreme. I've consulted with Dr. D (our chemist) on the issue of her using MassFX. Since she is not on birth control (tubes are tied), he saw little issue with her using it. However if you do take birth control, then you'll likely want to avoid using MassFX.
* A good multivitamin.
* Powdered Glutamine...I believe she usually takes 5-10g at a time.

Scivation's Xtend is another great option for you to drink while you're working out, as it provides a very high dose of powdered BCAA's and the stuff tastes amazing...mmmm, watermelon

Anyways, I hope this helps.

[Sohan]

Don't get super muscley! Looks horrible on girls imo.

Just toned would be ideal :P

[GRLEGRL]

Originally Posted by Sohan

Don't get super muscley! Looks horrible on girls imo.

Just toned would be ideal :P

I don't think it is naturally possible for me to get too muscley...I'd have to do some juicing! No, I prefer to stay feminine looking, more curves.



gisnb, come on now, LSU? :-(

[Sissy Squat Scott]

Originally Posted by GRLEGRL

I don't think it is naturally possible for me to get too muscley...I'd have to do some juicing! No, I prefer to stay feminine looking, more curves.



gisnb, come on now, LSU? :-(

i am serious when i say that you look perfect the way you are...
forget about adding muscle and think about starting modeling!

DAYUMMM

[IRON HORSE J]

LOL, I knew I would see , " Damn Sexy!" comments when I see a girl post in here lol

But I would say it will be mainly your diet.. You might want to check out the nutrition and give it some reading..

BTW, War Eagle

Yeah yeah I know they lost today but hey

[Iron Barbarian]

Originally Posted by GRLEGRL

Thanks for all the feedback. I ran outta rep points...sorry :-(

I work 12+ hour shifts, so I don't workout on those days. I do a three day split and get each muscle group weekly. I do 5-6 sets (including warm-up and burnout) of 3 -4 exercises for each muscle group. Cardio is minimal.

As for my diet...I don't know how effective mine is, but I try to average at least 300 calorie meals about 3 hours apart, with at least 25 gm protein per meal.

gisnb--I was born and raised an Alabama fan. Unfortunetly, hubby is an auburn fan. I go for both teams, but when it comes down to the Iron Bowl, I'll be wearing my crimson! I'm actually getting to go to my 1st Iron Bowl in a couple of weeks!

I am doing the 12 hour shifts myself. I still workout on those days though and just do smaller body parts. I work 3 days on and 3 days off followed by 4 days on and 4 days off. I make Sunday an off day and since I work Sun-Tues and every other Saturday it works out for me. I end up doing Shoulders, Back, and what ever I want on the long week. I work out 6 days a week hitting one major body part per day. To make it more fun I work Nights. Here is a diet plan which is baseline as far as making sure you eat the proper mix based on your goals:

http://www.t-nation.com/readTopic.do?id=811783

Hope that helps out. This is how I torture my Body:
Mon. - Back
Tues. - Shoulders
Weds.- Chest
Thurs.- Arms
Fri. - Legs
Sat. - Any Body part I want day
Sun. - Off

Abs. and Cardio rotates between every other day.

[dvsness]

Originally Posted by Sohan

Don't get super muscley! Looks horrible on girls imo.

Just toned would be ideal :P

Please do not discourage people from their goals.

[gisnb]

Originally Posted by jhicks3301

LOL, I knew I would see , " Damn Sexy!" comments when I see a girl post in here lol

But I would say it will be mainly your diet.. You might want to check out the nutrition and give it some reading..

BTW, War Eagle

Yeah yeah I know they lost today but hey

Well, I just said what all heterosexual males on here wanted to say.

Bad day for the State of Alabama today.

[hardheart]

Since Phs, AIs and roids are out of the question the only thing you can do to gain muscle is really really fine tune your diet. I would suggest looking in to John Berardi's 7 Habits of Highly Effective Nutrition. Also, look in to his article about 7 foods to avoid at all costs. Another guy that has some really good articles on nutrition for beginners is Christian Thibaudeau. You can find both of their articles published at t-nation.com.

[Sohan]

Getbusted thanks for the neg for sharing my views. idiot.

Even she agreed with me :P

[dvsness]

Originally Posted by Sohan

Getbusted thanks for the neg for sharing my views. idiot.

Even she agreed with me :P

u mad?