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  1. #1
    Registered User ebonybyg's Avatar
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    I'm a beginner (female) and 4 months in but my body looks worse?

    I'm not sure if this is the right place to post this but before I started weight lifting, I was 132lbs and skinny fat. The only things I wanted to achieve was a flatter stomach and toning overall. Now I'm 4 months in and I'm 142lbs, I have more pronounced hip dips, firmer but smaller butt, firmer arms and the fat on my stomach has gotten worse.
    Before working out my measurements were
    chest:36.6
    waist: 27
    hips: 41

    Now they are
    chest: 38
    waist: 29 (but more lower ab fat)
    hips: 39

    I've been working out my lower body 2 times a week (3 if I'm not too sore) using weight heavy enough that I'm struggling by the 8-10th rep.
    Arms and back twice a week using lower weights and more reps (12-ish)
    and abs 4 times a week (bodyweight)

    I was eating in a surplus of 400 calories for the past 4 months but started eating at maintenance because I was getting more fat around my stomach. I eat healthy, not many processed foods, no dairy or gluten. My macros are usually 42% protein, 24% fat and 34% carbs.

    I'm not sure what I'm doing wrong, my main goal is to gain muscle but not get too lean, if anyone could tell me what I'm doing wrong that would be great, thanks!
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  2. #2
    Registered User air2fakie's Avatar
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    Eat at a smaller surplus or continue at maintenance, more importantly, make sure you're calculating your cals accurately. Post your workout if you want advice on that end.
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    Registered User paulinkansas's Avatar
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    Drink a little more coffee in the mornings if you want to speed up your metabolism a bit.
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    Registered User WolfRose7's Avatar
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    Originally Posted by paulinkansas View Post
    Drink a little more coffee in the mornings if you want to speed up your metabolism a bit.
    ....


    Wow.


    You've been gaining weight for 4 months? Some fat will come with muscle.

    How have your lifts changed in this time, squat, bench, deadlift etc?
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    Registered User LMS62's Avatar
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    Originally Posted by paulinkansas View Post
    Drink a little more coffee in the mornings if you want to speed up your metabolism a bit.
    Please elaborate....this should be good.
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    Having some more info here would be helpful.

    What's your diet like? How many calories are you eating and how consistent are you with this? What's your protein intake like in grams?

    What were your starting lifts on your major movements and where are they now? Would also help if you posted the actual, entire routine.

    Based on what you've said so far I'm guessing that your rate of weight gain was a bit too aggressive for the amount of volume you were lifting at your personal strength level.
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  7. #7
    Registered User ebonybyg's Avatar
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    Originally Posted by air2fakie View Post
    Eat at a smaller surplus or continue at maintenance, more importantly, make sure you're calculating your cals accurately. Post your workout if you want advice on that end.
    Thank you! I was told to eat in surplus so I would gain inches around my hips from glute growth but it seems to have done the opposite somehow.
    My leg day looks like this
    2 exercises of banded bodyweight glute activation 4 of 12
    cable pull throughs 80lbs 4 of 10
    bulgarian split squat with 30lbs 4 of 10 per leg or abductor machine 130lbs 4 of 12
    squats 35lbs 4 of 12
    squat pulses 30lbs 4 of 15 or leg press 110lbs 4 of 10
    leg extension 121 lbs 4 of 10 or leg curl 55lbs 3 of 10

    abs
    bodyweight circuits for 10 min after workout

    arms (started 1 month ago)
    high cable pulls 40lbs 4 of 10
    curls 10lbs 4 of 10
    dumbbell rows 10 4 of 10
    tricep cable push down 30lns 4 of 10

    Thank you!
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  8. #8
    Registered User ebonybyg's Avatar
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    Originally Posted by WolfRose7 View Post
    ....


    Wow.


    You've been gaining weight for 4 months? Some fat will come with muscle.

    How have your lifts changed in this time, squat, bench, deadlift etc?
    Okay thank you! Yea I've been gaining in my stomach area but losing in my leg area (my legs and glutes are getting smaller but more firm). I'm still adding 10lbs every 2-ish weeks and I posted my workout in the comments sorry I forgot to add that
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  9. #9
    Registered User WolfRose7's Avatar
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    Originally Posted by ebonybyg View Post
    Okay thank you! Yea I've been gaining in my stomach area but losing in my leg area (my legs and glutes are getting smaller but more firm). I'm still adding 10lbs every 2-ish weeks and I posted my workout in the comments sorry I forgot to add that
    workout is missing a lot, shoulders in their entirety, hamstrings, chest, back only has db rows.

    I think you'd do a lot better with any training goals with an intelligently programmed beginner routine
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  10. #10
    Registered User air2fakie's Avatar
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    Originally Posted by ebonybyg View Post
    I was told to eat in surplus so I would gain inches around my hips from glute growth but it seems to have done the opposite somehow.
    My leg day looks like this
    2 exercises of banded bodyweight glute activation 4 of 12
    cable pull throughs 80lbs 4 of 10
    bulgarian split squat with 30lbs 4 of 10 per leg or abductor machine 130lbs 4 of 12
    squats 35lbs 4 of 12
    squat pulses 30lbs 4 of 15 or leg press 110lbs 4 of 10
    leg extension 121 lbs 4 of 10 or leg curl 55lbs 3 of 10

    abs
    bodyweight circuits for 10 min after workout

    arms (started 1 month ago)
    high cable pulls 40lbs 4 of 10
    curls 10lbs 4 of 10
    dumbbell rows 10 4 of 10
    tricep cable push down 30lns 4 of 10
    Yeah I think you should continue to eat around maintenance for now if you're looking to lose fat and gain some muscle (a little challenging to do both) - make sure you're calculating cals correctly and consistently. If your priority is to lose some of the belly fat first, then eat at a slight deficit.

    I think the fat gain was only a diet issue but your workout could be improved. You could use a DL variation, maybe hamstring curls too to balance out quad work, a pullup/pulldown, a chest press, an OHP and maybe some side delt raises.

    As said above, a good beginner routine would be better for you - take a look at some in the stickies on the Workouts page. A balanced routine will make you look better overall and is better for your body's muscle balance. You could add hip thrusts or glute bridges if glutes are a priority, and some core work/cardio on off days.
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