Thread: Newbie advice needed - womens fitness diet

(I would like to preface this by saying that I am relatively new to the fitness lifestyle, and despite the fact that I have already searched through multiple pages of BOP fitness forum, I'm still a tad bit confused)

My question is, as a natty, what is the best way to replace fat with muscle?

I'm 5'2", and my diet is all organic. While I know that diet restrictions are a likely possibility, I am open to advice on diets that reduce body fat and exercises that allow muscle gain. Any suggestions are welcome!

I’ve helped tons of females get in shape and almost 90% were natty.

First thing is a consistent diet. I’d download myfitness pal and start logging your food it you already haven’t. It’ll help you get an idea of daily food intake and also make precise adjustments as needed. Whether your natty or enhanced diet dictates everything. So make sure that thing is dialed in and followed with discipline daily!!

Secondly as for the training aspect once you’ve got your form/technique down and have your mental toughness established you have to train hard and heavy (10 reps at the least). Before I go further the reason I put a 10 rep baseline is because women have less white fiber tissue then men do; which is the tissue type that grows lean muscle mass. Hence why men tend to be naturally bigger and stronger then women (for the most part). So since women have less white fiber types they respond better to slightly higher rep ranges but should still train heavy.

Ok that second paragraph was a bit sciencey and I was using physiology but basically what I’m saying is this: train like a man, look like a goddess. You’re not going to get big if you lift heavier. It’ll actually help you burn more fat and gain lean muscle tissue. It’s harder for women to pack on slabs of meat then it is for men (as I tried to describe above) so just because you train hard and heavy doesn’t equate to you becoming less feminine/manly looking. You’d have to eat a lot of food and take some type of enhancement to even remotely start to get ‘guy big.’

Lastly implement some interval cardio. It’ll cut down the time doing it and it’ll also help burn fat just as effectively if not better then slow steady state for longer durations and you’re doing it for 1/3 of the time. Remember cardio is not muscle friendly. So if you spend too long doing it, you’ll inevitably start eating at you muscle mass. So go hard on those intervals, incinerate that fat and get in & out!

So to summarize: dial in that diet and follow it consistently, train hard & heavy, and smash some interval cardio.


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Originally Posted by IRISHOAK

Awesome brother, thank you for taking the time to help out! Much respect Prime!

My pleasure bro. If the Mrs has any questions after reading that or wants more specific info just have her ask and I’ll be glad to help.



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Originally Posted by Primemuscle

I’ve helped tons of females get in shape and almost 90% were natty.

First thing is a consistent diet. I’d download myfitness pal and start logging your food it you already haven’t. It’ll help you get an idea of daily food intake and also make precise adjustments as needed. Whether your natty or enhanced diet dictates everything. So make sure that thing is dialed in and followed with discipline daily!!

Secondly as for the training aspect once you’ve got your form/technique down and have your mental toughness established you have to train hard and heavy (10 reps at the least). Before I go further the reason I put a 10 rep baseline is because women have less white fiber tissue then men do; which is the tissue type that grows lean muscle mass. Hence why men tend to be naturally bigger and stronger then women (for the most part). So since women have less white fiber types they respond better to slightly higher rep ranges but should still train heavy.

Ok that second paragraph was a bit sciencey and I was using physiology but basically what I’m saying is this: train like a man, look like a goddess. You’re not going to get big if you lift heavier. It’ll actually help you burn more fat and gain lean muscle tissue. It’s harder for women to pack on slabs of meat then it is for men (as I tried to describe above) so just because you train hard and heavy doesn’t equate to you becoming less feminine/manly looking. You’d have to eat a lot of food and take some type of enhancement to even remotely start to get ‘guy big.’

Lastly implement some interval cardio. It’ll cut down the time doing it and it’ll also help burn fat just as effectively if not better then slow steady state for longer durations and you’re doing it for 1/3 of the time. Remember cardio is not muscle friendly. So if you spend too long doing it, you’ll inevitably start eating at you muscle mass. So go hard on those intervals, incinerate that fat and get in & out!

So to summarize: dial in that diet and follow it consistently, train hard & heavy, and smash some interval cardio.


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Wow thank you for the advice as well as the information! I'll give it a try, and thanks again!

Originally Posted by Mrs. IrishOak

Wow thank you for the advice as well as the information! I'll give it a try, and thanks again!

You’re welcome. I hope that helps a bit. I tried to explain and connect some dots but not be too lengthy so hopefully I accomplished that somewhat.

Good luck with your journey and if you have any questions or need any help feel free to ask. This place is a wealth of knowledge


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Originally Posted by maxmuscle1

This^^^^. Heavy compound exercises like the Big 5 are essential in the beginning. Body weight exercises are great too. All about that diet for sure.

Max


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100% man. Body weight can be a killer if implemented properly


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Originally Posted by Primemuscle

I’ve helped tons of females get in shape and almost 90% were natty.

First thing is a consistent diet. I’d download myfitness pal and start logging your food it you already haven’t. It’ll help you get an idea of daily food intake and also make precise adjustments as needed. Whether your natty or enhanced diet dictates everything. So make sure that thing is dialed in and followed with discipline daily!!

Secondly as for the training aspect once you’ve got your form/technique down and have your mental toughness established you have to train hard and heavy (10 reps at the least). Before I go further the reason I put a 10 rep baseline is because women have less white fiber tissue then men do; which is the tissue type that grows lean muscle mass. Hence why men tend to be naturally bigger and stronger then women (for the most part). So since women have less white fiber types they respond better to slightly higher rep ranges but should still train heavy.

Ok that second paragraph was a bit sciencey and I was using physiology but basically what I’m saying is this: train like a man, look like a goddess. You’re not going to get big if you lift heavier. It’ll actually help you burn more fat and gain lean muscle tissue. It’s harder for women to pack on slabs of meat then it is for men (as I tried to describe above) so just because you train hard and heavy doesn’t equate to you becoming less feminine/manly looking. You’d have to eat a lot of food and take some type of enhancement to even remotely start to get ‘guy big.’

Lastly implement some interval cardio. It’ll cut down the time doing it and it’ll also help burn fat just as effectively if not better then slow steady state for longer durations and you’re doing it for 1/3 of the time. Remember cardio is not muscle friendly. So if you spend too long doing it, you’ll inevitably start eating at you muscle mass. So go hard on those intervals, incinerate that fat and get in & out!

So to summarize: dial in that diet and follow it consistently, train hard & heavy, and smash some interval cardio.


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So I took your advice and started lifting heavy with a minimum of 10-12 reps or until I can't do anymore, interval cardio (I love to dance so I pick 1 song then repeat the choreography anywhere from 4-6 times), and eating a diet high in protein with some carbs in the mix. I'm running BPC157 and taking organic multis everyday. And let me tell you... I am completely THRILLED with the results thus far! I know I still have a ways to go before I reach my goal, but I immediately noticed a change in my overall physique and level of strength. Again, thank you so much for the help! It's made a HUGE difference already!