Helpful tips for Bulking for ladies

 

Physique Update | Full Day of Lean Bulking (How to Build Muscle Over Fat)

Video taken from the channel: Stephanie Buttermore


 

Beginners Guide To BULKING For MUSCLE GAIN

Video taken from the channel: Ry The Guy


 

STARTING A LEAN BULK | How to gain lean muscle mass.

Video taken from the channel: NaturallyStefanie


 

A SKINNY GIRLS GUIDE TO BULKING // BACK WORKOUT

Video taken from the channel: Bethany Tomlinson


 

BULKING VS CUTTING HOW TO DO IT || GETTING FIT series EP. 6

Video taken from the channel: GAINSBYBRAINS


 

BULKING 101 FOR WOMEN || WHAT IS BULKING, WHERE TO START, AND MORE

Video taken from the channel: Joanna Rohlf


 

CUTTING VS. BULKING, Which one you should be doing?! Simple Guide

Video taken from the channel: Krissy Cela


 

How to Bulk. Bulking for Beginners

Video taken from the channel: Thomas Rowntree


 

Beginners Guide To BULKING For MUSCLE GAIN

Video taken from the channel: Ry The Guy


 

STARTING A LEAN BULK | How to gain lean muscle mass.

Video taken from the channel: NaturallyStefanie


 

A SKINNY GIRLS GUIDE TO BULKING // BACK WORKOUT

Video taken from the channel: Bethany Tomlinson


 

BULKING VS CUTTING HOW TO DO IT || GETTING FIT series EP. 6

Video taken from the channel: GAINSBYBRAINS


 

CUTTING VS. BULKING, Which one you should be doing?! Simple Guide

Video taken from the channel: Krissy Cela


 

BULKING 101 FOR WOMEN || WHAT IS BULKING, WHERE TO START, AND MORE

Video taken from the channel: Joanna Rohlf


These include, but are not limited to: Strength Power Aesthetics Skill To compete Lose weight Gain weight Feel empowered Look after their mental health. Bulking For Women – The Ultimate Guide Women bulking too much – aka; ‘getting bulky’. This is a common fear when we consider women bulking.

But you need not be Pay attention to how your body is responding. Tracking is crucial to your overall. Women, on the other hand, should consider bulking when they have less than 24-percent body fat. A good rule of thumb is that if you can see your top two abs, you’re lean enough to start bulking.

Both “ab rules” are just guidelines. In general, you. The American College of Sports Medicine recommends an intake of 0.3– 0.5g of fat per pound. However, it is important to note that women perform better with a higher fat range, this is typically around 30-35% of your total calories. Food Sources.

Here, the full guide to bodybuilding for women. What Is Bodybuilding, Anyway? ICYDK, bodybuilding is actually a sport. It comes with a very specific lifestyle that involves detailed workout training and precise nutrition in order to strengthen, sculpt, and develop the muscles of the body (aka hypertrophy training). A bulking diet for women should provide just the right amounts of protein, carbs and fats to build lean mass while minimizing fat gain.

By increasing your calorie intake, you’ll gain both muscle and fat. However, if your calories come from quality protein, healthy fats and complex carbs, you’ll find it easier to keep fat gains to a minimum. Use supplements wisely.

As with having the right amount of body fat, using the right supplements can help you gain lean mass. “The top supplements I recommend—and what I use myself—are creatine, beta alanine, whey protein powder, fish oil, and a multivitamin.”. The basics of a bulking diet include: Increase your protein intake, trying to eat a gram of protein per pound of weight Increase your caloric intake so you consume more calories than you burn Consume generous amounts of carbs, fats, and proteins. During your bulking phase, it’s recommended to increase your calorie intake by 15%. For example, if your maintenance calories are 3,000 per day, you. If you eat for lean goals (lean protein, nutrient dense carbs, plenty of veggies and fruits, and healthy fats), lifting will produce “sculpted,” “toned” (read: “lean”) muscle.

However, if you believe that lifting negates the entire box of donuts you had this morning, well then, you will bulk.

List of related literature:

I highly recommend this resource to anyone who competes or wants to learn more about dieting to enhance their physique.”

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

The bottom line here is that this book addresses various goals for just about every body type, age, and gender; a woman can make an equally impressive physique transformation even if her goal is not traditional bodybuilding per se.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

To fully discuss proper nutritional strategies for either bodyfat maintenance or mass gains would require another book.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

For example, do men just want to be big (i.e., not the proverbial “90-pound weakling”) and would prefer to be muscular but will take bulk in any form?

“Body Image, Second Edition: A Handbook of Science, Practice, and Prevention” by Thomas F. Cash, Linda Smolak
from Body Image, Second Edition: A Handbook of Science, Practice, and Prevention
by Thomas F. Cash, Linda Smolak
Guilford Publications, 2011

This approach is especially helpful for women and masters, who sometimes have trouble building and maintaining muscle mass.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

“I learned to do my bulking after a show.”12

“Muscle, Smoke, and Mirrors” by Randy Roach
from Muscle, Smoke, and Mirrors
by Randy Roach
AuthorHouse, 2008

Truth be told, when I’m lean bulking, I try not to exceed my normal daily calorie intake by using the “saving up” tip I just shared.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

So, that’s the theory of bulking, cutting, and maintaining.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

On the one hand, to extricate yourself from the culture of dieting and overexercise is to miss out on a huge part of female bonding— the dieting promises exchanged between mother and daughter, sisters, friends; the self-disparaging watercooler talk about that holiday weight; the chats at the gym.

“Perfect Girls, Starving Daughters: The Frightening New Normalcy of Hating Your Body” by Courtney E. Martin
from Perfect Girls, Starving Daughters: The Frightening New Normalcy of Hating Your Body
by Courtney E. Martin
Free Press, 2007

Women bodybuilders themselves could be said to be at the forefront of this process, being more aware than anyone of what their bodies mean.

“Gender: A Sociological Reader” by Stevi Jackson, Sue Scott
from Gender: A Sociological Reader
by Stevi Jackson, Sue Scott
Routledge, 2002

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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79 comments

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  • So do you have to cut and bulk then forever to maintain the body shape. Or can you get to goal and maintain, but would you maitain leaness and muscle too?

  • @ 4:46 So you’re saying that after 3 months even if I eat (in surplus) consistently and lift consistently, I will see no change? Really?

  • This was so helpful! I just started bulking and i feel so bloated, this video is very reassuring!

    Thank you
    And by the end of this video i realize this is a 3 year old video! ��

    Love it

  • Im currently bulking and i do not look like any of the girls that “bulk” ive put on fluff on the abdominal area and upper body and yes it is a mental struggle bc i want to cut so bad to go back to having a flat stomach. Its a challenge specially when most women on ig or youtube look so toned and amazing even while bulking. Or so they Make it seem

  • Thank you so much for this!! I’ve been trying to start bulking and this helped so much. Gave me hope that I can reach my fitness goals. (Also thank you for gearing it towards beginners and women: aka me haha)

  • Stephanie Buttermore! Found your channel and I Am Hooked!!!! So much helpful information and motivation!!!!!!! Going through and watching all your videos. Do you currently use a specific food/macro tracker? Or have suggestions on how to start tracking food like you did in this video? Please let me know.

  • Wonderful information. This lost soul thanks you �� I was about to give up my bulk after only 4 months, but now I’m motivated to keep going. Jus one question. How worried should I be that I am at 30 to 31 fat %?(a cording to my scale) but you can’t really tell. I’m skinny fat.

  • I used to be very thin and very flabby, but I just started doing some aerobics. I’ve noticed that my abs look more toned, but my slim waist has gone away.:(

  • Just started my workout and weight lifting journey and found your videos. You have helped so much! You answer all of my questions with such clarity and you are so honest and realistic. Thank you so much!

  • Are bulking and cutting a never ending cycle to staying fit and maintaining muscle or at some point do you just go into a maintenance mode when you reach your body goals?

  • I love how informative and realistic you are. I’m new to your channel and definitely gonna watch more videos & subscribe. I totally agree on bulking being emotionally/mentally taxing. I’ve always had this unhealthy mindset that tells me if I go over X amount of weight I am fat and that’s ridiculous. I’m now with the help of my husband bulking and doing it in a healthy wAy. Appreciate your video!

  • My booty looks weird. When I bend over a little you can definitely see my main booty muscle sticking out and it’s hard but my side booty is non existant… how to I get my booty to fill out????

  • Wonderful information. This lost soul thanks you �� I was about to give up my bulk after only 4 months, but now I’m motivated to keep going. Jus one question. How worried should I be that I am at 30 to 31 fat %?(a cording to my scale) but you can’t really tell. I’m skinny fat.

  • Girls gotta stop focusing solely on “booty gains” and do whole body gains haha. They are some girls out there who only do squats and ignore their upper body entirely.
    It’s like those guys who don’t do leg day. Both is important!

  • Love it! While you are bulkingwhat kinds of workouts do you do? Do you do cardio? Weights? Also when you cut, do your workouts change?

  • Can you guys do a video on how to lose weight while still gaining muscle. Because I know that muscle weighs more than fat but I still have stomach fat and my weight isn’t rlly healthy. I go to the gym and I lift and I’m seeing muscle changes but I’m still fat lol

  • I really enjoy her videos and I’m working out since last week and lost 1 kg thanks to her Instagram workout videos and a pay free calorie counting app named yazio.:) I even bought new equipment, because it’s exciting to try new things from her videos. it’s awesome to get that excitment back! ^^

  • Thank you for making this video!!! Such great reminders. I am bulking for the first time for a bikini competition and it’s helpful to hear from other women about the reality of preparing our bodies for growth!! ��������❤️

  • When it comes to eating healthy, you must try not to fall victim to modern fad diets. Extreme diets undoubtedly are a danger for your health, especially ones that seriously limit your daily nutritionary intake. Many of these fad diets work for a short period of time and then the benefits decrease after a while. It is best to check out Custokebon Secrets on the google search engine as it is not just another fad diet where you starve yourself.

  • Thank you for this video! Ive been torn between bulking and cutting. I really want to lose fat and build muscle. As much as I have tried to reason with myself I could not do it. I’ve definitely have been getting stronger but it has been very slow progress. I have been working out consistently for almost 6 months now and though I have results they are slow because I have not focused on either one. How can I maintain the muscle I have now while losing as much fat as possible?

  • I’m over weight. I started in August at 285 I’m down to about 220. I’m wanting to build more muscle and strength as I loose fat. What would be the best approach to slim and build muscle? Is there a way to do this at the same time? Or do I need to hit my goal weight before I begin trying to gain muscle?

  • I just want my stomach to be smaller than my thigh and butt but im 14 and idk where to start ik im young and shouldn’t worry about my weight but im very insecure about it

  • How many calories above maintenance would you recommend for a girl trying to lean bulk? And how many grams of protein per pound of bodyweight?

  • So do you have to cut and bulk then forever to maintain the body shape. Or can you get to goal and maintain, but would you maitain leaness and muscle too?

  • I’d really like to be able to figure out whether I’m a good candidate for bulking or not? Is there a certain bf% I should lean down to before I bulk? I’m currently sitting at around 24-25%

  • this was so informational! youre so cute and adorable. & thank you for saying the fluffy comment, I thought i was the only one who felt like that. Im trying out the bulking stage right now and I feel so self conscious of the extra body weight. thank you

  • thankyou so much for this one!:) my cut will end in March & I’ll reverse diet my way up from there until I’m at +250calories and bulk for a full year!
    I want to do the 80%-20% approach, so I can enjoy life a little more.. what’s your thoughts on this? (I don’t want to gain too much fat)

  • I swear I was born to be vegan/plant based as well!! I love it! It makes my soul happy!! �� Series could be called ‘Lean Vegan/Plant Gains’ ��

  • Sorry if this is unrelated to the video, but District Barbell is doing an open gym 12/16 if you bring a new present for Toys 4 Tots.

    We can make fun of Maxx’s legs IRL. (But actually he’s pretty big in person).

  • It took me 1 year to bulk and I started to cut since the beginning of the year but pandemic happened and during the first month gained A LOT of weight (you know eating and laziness happened ��) and now I’ve been cutting for the last 2 months and so far is going slow but steady ����

  • Okay but I’m like 70 lbs overweight…well now 60 lbs overweight, so do I just try to lose weight first and then try this?? Like I’m not sure how I’m suppose to workout or anything, all I know is cardio isn’t the best thing

    Do I eat at a calorie deficit, and weight train until I’m at the weight I want to be??

  • What are your thoughts on Body Recomposition? In terms of gaining muscles and losing fat at the same time while maintaining a certain amount of weight?

  • I tried to bulk for 3 months and I got bad gas, blotted. I put on alot of fat kind of noticed muscle but it was pretty much nothing so I stopped, my tummy wasn’t dealing with it well.

  • I used to be very thin and very flabby, but I just started doing some aerobics. I’ve noticed that my abs look more toned, but my slim waist has gone away.:(

  • thank you so much for keeping it real with us. ❤️one thing I want to mention though is that you don‘t necessarily HAVE TO gain a lot of fat as well. When you are on a low carb high protein high fat diet, you aren‘t gonna gain a lot of fat… so keeping your carb intake low definitely helps just make sure you don‘t restrict yourself too much and find sth that works for you

  • All of these videos are encouraging me to stop seeking short term weight loss and instead aim for longer term body recomp! I want to fuel my workouts and get stronger! ��

  • Great video. As far as cutting I tend to disagree on the slow caloric deficit. After someone loses a bunch of weight its best slowly increase calories so that you dont gain a bunch of weight and keep your body stable. Well the same is true for cutting. If you slowly decrease calories your body gets used to low calorie intake and fat loss becomes next to impossible. What I recommend is a relatively drastic caloric deficit for 6 days then 1-2 cheat days to regulate metabolism. Calorie cycling has always been the easiest way for me to cut.

  • Hi beautiful! Thank you for all those helpful videos! one question, please! What would you recommend for a skinny fat kind of person, who looks skinny but has a lot of fat underneath but at the same time with low muscle mass? Thank you!

  • I’m a little confused I’m starting the gym and I’m going to do abs and glutes, but do I have to do my glutes before abs because it’s different foods?

  • I’m a little confused I’m starting the gym and I’m going to do abs and glutes, but do I have to do my glutes before abs because it’s different foods?

  • This was such a helpful video, I had so many worries when it comes to bulking. Now I get a better perspective and also now what will come when bulking.

  • Excited to join the new challenge! I got injured by overdoing it so took the rest of the spring challenge off, so looking forward to the summer one!!!

  • I’m very blessed, very fast metabolism and naturally 5.8% to 6.3% body fat, people would kill for that natural ��������️‍♀️���� xx

  • This was really helpful and clear! What if you have say 6-8 weeks before a beach holiday… want to increase glute size and also lose just a couple pounds from your waist? Shred or bulk? Bulk for 4 weeks then shred? From what I understood I could gain a pound of muscle in that time? Anyone help? Thankkkss ��

  • Would be really interesting to see a a video on your 1 rep max in squats, deadlifts and benchpress after the bulk:) Excited to follow your training progress! Love your content <3

  • girls. my girl want to tone her body up and build lean woman physique but shes eating 1200 kcal. also she was swimming in her school years so she have really good developed legs so she avoids any leg exercises. how can we start to build her body?

  • Thanks for this. I’m new to your channel. I am very much the same as you in the sense I am always hungry. I am interested in lean bulking but I don’t know what I am doing. Only been in the gym fitness muscle gain since just under a year, made alot of progress but I want more muscle with less fat. I’m around 21% body fat overall now. 5ft4 23 yrs old and over 81 muscle quality. Weigh 53kg ish. Any advice would be great

  • Hi beautiful! Thank you for all those helpful videos! one question, please! What would you recommend for a skinny fat kind of person, who looks skinny but has a lot of fat underneath but at the same time with low muscle mass? Thank you!

  • I don’t mind eating and gaining weight and muscles with exercise but what If I gather that fats only in my face and waist? plz help me

  • I literally was going to try to gain muscle in a month to get abs and then stop so now I just might start bulking in like a year from now ���� I will get back to you guys then

  • This is amazing thank you!! I’ve been trying to bulk for a while but I’ve actually been getting smaller, I believe my error was that I was not eating enough despite busting my butt at the gym�� I am definitely stronger but I didn’t seem “bigger” if that makes sense and it was really discouraging. However after watching this I feel much better and more motivated!!❤

  • Just started my workout and weight lifting journey and found your videos. You have helped so much! You answer all of my questions with such clarity and you are so honest and realistic. Thank you so much!

  • I started bulking and tracking my macros about a month ago. As someone who has weighed around 100 lbs their whole life and had hardly any appetite, it’s really hard for me. Your video was reassuring!! Thank you so much.

  • Did you bulk first then cut? What exercises did you do while bulking except lifting weights? Did you do HIIT or just low intensity exercises? I am still confused ��

  • im in the same situation with an office job.. wish i had an active job so i could eat more food:( oh my god I’m glad i got my haircut i looked like a hobo haha!

  • Im confused…did you try and suggest that even after 3 months of bulking none of that is muscle!? I dont know what you are doing wrong but if it takes you a minimum 6 months to gain muscle you ate clueless. If you work hard and eat enough muscle gains can be very possible even after a month.

  • omg this helped me a lot, thanks!! I don’t trust a lot of channels but I definitely trust Sophie, weight loss channel is really helpful, I hope you can continue giving more useful information on weight loss, and maybe more workout weights-at-home video! Cuz I don’t go to the gym, so its hard for me to do bulking at home. Can teach how to do bulking at home? Thanks

  • So I’m overweight I weight 120 kgs and my body goals is muscular and bulky.. I have to first start my cutting process and once I have lost enough.. THEN I have to start my bulking process? Am I right? There’s no way in between?:(

  • Great video. As far as cutting I tend to disagree on the slow caloric deficit. After someone loses a bunch of weight its best slowly increase calories so that you dont gain a bunch of weight and keep your body stable. Well the same is true for cutting. If you slowly decrease calories your body gets used to low calorie intake and fat loss becomes next to impossible. What I recommend is a relatively drastic caloric deficit for 6 days then 1-2 cheat days to regulate metabolism. Calorie cycling has always been the easiest way for me to cut.

  • Hi Sophie! Thank you for explaining everything so simply. I have three questions: 1) What is the macronutrient ratio you recommend while cutting? 2) How much cardio do you recommend? (You mentioned a step goal each day. Should that be 10,000 or more?) 3) Do you recommend doing strength and HIIT training during cutting too? Thank you!

  • Thanks for that so good and quick explanation of a cut! I was always looking for videos but most of the time they are so detailed, not explained at all or Waaaay too long! This was just perfect! Thank you������

  • I just want curves.�� I have always been skinny 107 and last year I gained 15 lbs. I changed my diet and that’s why I gained 15 lbs. I now weigh 117 and I go to the gym. I want to gain muscle but not pass 120. Never been 120 without being pregnant. I have small curves now and I love it ��

  • Op 1 of andere manier praat je anders en dit maakt het zoveel fijner om te luisteren.

    In je meeste video’s waar je veel uitleg geeft praat je heel eentonig en dit is echt een verbetering op de manier waarop je het nu doet ����

  • You’re absolutely gorgeous and your personality is so much fun and I could watch you all day! Thank you so much for making this informative video!! ❤️❤️

  • This is amazing thank you!! I’ve been trying to bulk for a while but I’ve actually been getting smaller, I believe my error was that I was not eating enough despite busting my butt at the gym�� I am definitely stronger but I didn’t seem “bigger” if that makes sense and it was really discouraging. However after watching this I feel much better and more motivated!!❤

  • My body fat percentage is currently 18.5%, I can’t see abs really but as I have only just got over being underweight I don’t want to cut but instead gain muscle. As some fat gain is inevitable I was wondering at what body fat percentage should I start cutting?

  • Love it! While you are bulkingwhat kinds of workouts do you do? Do you do cardio? Weights? Also when you cut, do your workouts change?

  • Honestly, I’m so scared of bulking. I’m already struggling with eating enough but then also accepting that I’ll get bigger.. ah man. Thanks for this vid. Watched it for the 3rd time now.

  • Hi Bethany, I am so glad I found your channel! I have been struggling to gain weight and always wanted to work out as well. Thank you so much for the information. All the best!

  • Love your videos! So informative. Question: I bought PE Science preworkout. I actually have the same exact ones you have in this video, pre-workout and high volume. I’m okay with the high volume but feel sick (dizzy and nauseous) with the pre-workout. Should I stop taking it all together or slowly build up tolerance? Thanks ❤️

  • Love you guys!!!! You are my kind of eater! I have a huge appetite and love the gym! I haven’t had any progress except some increased strength…what else could I do to see more body physique results?? HIIT video??

  • What did you set your calories to? I’ve got my fitness pal and I’m trying to build muscle but I’ve always got like 1000 and something calories remaining

  • nice to see a girl doing a video on bulking that is actually NOT a leg & butt workout..
    Good for you Bethany ;).
    Congratz on the video, and specially on the workout, as you seem to not being kidding around 😉
    I specially liked the crouching-row exercise, as i had never seen it done like that.
    PS: its been 2years since the original post.. As a suggestion.. try out the pull-down exercise while standing with an even distribution of weight between both of your feet. It usually works way better, for me, off course. 😉
    Cheers from Portugal

  • Thank you! This helped me start out. I need to eat more since i’m underweight and this video you posted is quite motivational in itself in terms of tracking

  • I have Crohn’s Disease which is basically a more sever version of what you have. When I heard you had IBS of course I was sad that you had to deal with that, but I was glad that I had found someone doing what i’m trying to do with a similar condition. You have just motivated me so much!! Thank you!

  • wow. I also suffer with IBS as well as IBD and to compensate for my inability to gain, I would eat large volumes at my main meals (3 a day) and suffer with the bloating and discomfort. It never occurred to me that I if I decrease​d the volume and spread it over the course of more meals that I could essentially improve my symptoms and possibly digestion as well. thank you for that ��

  • I just want curves.�� I have always been skinny 107 and last year I gained 15 lbs. I changed my diet and that’s why I gained 15 lbs. I now weigh 117 and I go to the gym. I want to gain muscle but not pass 120. Never been 120 without being pregnant. I have small curves now and I love it ��

  • I’m thinking of staying to bulk and build muscle because I feel like I look too thin. Is it possible to do this by doing only home workouts? Or is going to the gym and lifting necessary?