heavy training

[.V.]

I honestly don't think the exercise is the problem. If you see 2 vertical lines on your abdomen that would likely put you in the 10-12% body fat range. Possibly too low for you to be regular. One thing I've learned from women who've served in the military (lots of running, pullups, burpees, other bodyweight stuff - no heavy lifting, then more running. Then they ran some more.) They often developed amenorrhea from the excessive cardio exercise - most often from low body fat - not too much muscle. Personally, I think your cardio and low BF may be contributing to it. Stress has a lot to do with it too. Stress adversely effects our hormone levels which can also cause your problem.

Try changing your weight routine to something with heavy weights and lower volume. I often suggest Max OT. Many argue that it's too heavy for women, some say it's far too advanced of a routine. In truth - it's a beginners routine - they simply took all the "advanced" things that interfere with optimum results in the shortest time out and tell you to lift the way a beginner does.
1. Short workouts. Done in 20-40 minutes. One body part/day
2. Lift heavy. If you can't lift it 4 times it's too heavy. If you can lift it more than 6 times, it's too light.
3. 6-9 working sets per body part (not counting the warmup and acclimation sets).
4. Big compound movements done with loose (not sloppy) form instead of strict isolation.

If you are interested check it out: http://www.ast-ss.com/max-ot/max-ot_intro.asp

I also think you may want to consider doing less cardio.

Now look at your nutrition plan. Is it a balance of protein, natural/healthy fats, and complex carbohydrates - including lots of green veggies? Someone wanting to make muscle needs protein. You need complex carbs for energy. you need the greenies for fiber, vitamains, minerals. You need the good fats for general good health, brain function, and hormone balance.

Unless one needs to lose fat there is no need to restrict carbs (even simple ones have a place after workouts). We often eat far too little fat trying to be healthy. Just avoid the ones like saturated fats and trans fats.

I know a few physicians who are really into fitness - biking, kyaking, running, bodybuilding (different docs, different sports). What do they all have in common? They reccomend a 40/40/20 ratio of protein/carbs/fat for nutrition. Well, except for one of the runners - he's a 30/50/20 (50% carb) guy - but what does he know...he's a wormy little runner.

If these suggestions don't help...you've got to follow up with a GYN.

Edit: The estradiol is low normal, that is why the FSH has doubled. The FSH goes up as estrogen goes down trying to "squeeze" all the estrogen it can from your hormone production system. However, the acceptable range is pretty wide and you are within it for your age.

[fawn]

Does that mean I can't keep my current ab appearance, because having amennorrhea isn't healthy.

won't lifting heavy gives stress to my body?

I will be attending school soon, so i won't have to train 3x / day. I am left with only 2 days of training. I decided to do Chest/back,triceps for one day. Then biceps,legs,shoulders for the 2nd day.

As for what i'm eating:
Breakfast: oatmeal, eggg whites, banana, milk
Snack: oatmeal, egg white
LUnch: lots of veggies, chicken, fruits
Snack: same as lunch, but lesser amount
Dinner: same as lunch & snack

** i don't eat rice ( i assume i get my carbs from the veggies i eat), i eat bread,muffins once in a while
** i guess the fat i take are from the veggies/chicken (they're cook with a lil fat) sometimes i take Omega-3 capsule

[.V.]

Add some fish if you can stand it. Good healthy fats are found many fish. And a whole egg here and there wouldn't kill you. Maybe some whole grains too. I don't know from what you posted if your nutrient balance is just exaclty right or not. Most likely Cursor or Lady C can give you some real good pointers there. If you are eating breasts where you say chicken - that's probably enough protein for your body, but if you are eating a single leg or single thigh, it probably isn't. For your veggies - are you also having a starchy one here and there - perhaps a potato? Maybe some 100% whole wheat bread occasionally? I would think for you at your weight as described a totally balanced diet is the way to go.

I can't tell you if amenorrhea in itself is healthy or not for you and your body - but it is a symptom that SOMETHING is wrong. Now, I'm not saying to go get all porky - but look at your diet, make some adjustments.

About the heavy lifting - it certainly does stress the body. So does light lifting with heavy volume. The key is to take enough time for proper rest and recovery. That's why I like one body part/day. Of course with your schedule that doesn't look possible. But with the 2 days a week you should be able to get enough rest. That's another thing - are you sleeping enough?


AAAAARRRRRGGGGHHHHH women and their complicated bodies.
Nice to look at, but hard to figure out sometimes.

If it doesn't get straightened out with nutritional and exercise adjustments - it really is time to see a doc.

[CF-OC_gal]

Originally Posted by fawn

Does that mean I can't keep my current ab appearance, because having amennorrhea isn't healthy.

Sorry to say that in my honest opinion is your priorites are messed up! Your abs will feel not so important on someone young who is trying to treat osteoporosus(sp). Fragile bones are not a joke!

I don't know what weights you lift but it could be the volume you do that is causing you stress. Try switching your program to less sets and reps with a higher weight, one you can only lift 6-8 times. Be careful with your fragile bones. Maybe you should get a bone density test to see if there has been any damage started.

If you are stressing a lot then there is no shame in seeking some counselling.

[.V.]

fawn, I think what we are all trying to say here is, there is nothing particulary wrong with looking like a "hardbody" - as long as there is no health damage being done. However, there is nothing wrong with looking like a woman either - one with some softness and curves - women naturally have a higher body fat level than men do - and it's ok...it was put there in certain places to make them more attractive to men because it tells our tiny little caveman brains that "she's got the right shape, she'll be a good reproducer". When you lose the "curveyness"...some of the "reproductiveness" is diminished too. That in itself isn't necessarily unhealthy though...just indicates that you have a lower body fat than other women your age. If you can live without the inconvenience of a monthly visitor, your doctor doesn't find any damage being done, and aren't trying to concieve right now - it should be OK. However, one thing to keep in mind - even pro bodybuilders - men and women alike - do not stay in competition shape year round. They keep their body fat levels a bit higher - close to or even in the "normal" range most of the time. Start cutting the abs up a month or two before a trip to the beach. Keep them trim for the summer time. The rest of the time, try to keep a bit more balance.

Hint: Twiggy isn't hot...neither is Lenda Murray.

If you truly enjoy the massive amounts of cardio - that's wonderful. It certainly has it's health benefits. But, you've got to eat enough to support that amount of activity. The same for heavy lifting. Personally, I agree with brat about heavier weights and less volume...I'd even venture to say even less volume and even heavier weights than she does. But either way, your success depends totally on what you put into your mouth. And make sure that you do see a doc to be certain that there is nothing else medically wrong. I really believe with some nutritional tweaking that you will be just fine...but please see a doc to verify that.

[LiftGirl]

Originally Posted by a_welch503

I honestly don't think the exercise is the problem. If you see 2 vertical lines on your abdomen that would likely put you in the 10-12% body fat range.

welch are you sure about that percentage? I can tell you that I have visible abs (not 6-pack, just visible) and according to my calipers (not the most accurate, I know, but probably in the ballpark) my bf is around 20% (average of 3 times measuring). It could just be the way I carry my 20%, though.

If a woman has a 6-pack, that is probably too low, but a woman could have visible abs and be a healthy bf.

[.V.]

Just a very rough guesstimate...generally if you see abs...you are close to 10%. Not seeing a photo of her and not actually knowing the real measurement a guess is the best we can do.

I think 20% is probably a good BF for a woman.

[Lady C]

With women it is higher bodyfat. Usually around 14%.

[midgetcop]

I think it depends on the woman. My abs are slightly visible at times, and my bf never really goes lower than 20% (guestimate). Unfortunately, they're *definitely* not visible right now.

[LiftGirl]

Originally Posted by midgetcop

I think it depends on the woman. My abs are slightly visible at times, and my bf never really goes lower than 20% (guestimate). Unfortunately, they're *definitely* not visible right now.

It must be dependent on how you carry your bf then. I don't carry it on my stomach; I carry a tiny bit in my obliques, and I guess an average amount in my butt and chest.

[CF-OC_gal]

My abs were barely visible at 10% BF. They needed the tan, oil, lights and flexing. I can see where some of them will be right now at 20+% but I would not call that definition.

[fawn]

thanks for your concertn and support brat and welch.

Well, i do around 4-6 exercises for main muscles (chest, back, legs) while 3-4 for smaller muscle groups (tri,bi,shoulder) i do 3 sets (12 reps @) am i stressing myself with this amount of exercise?

As for what i eat, yes, i eat chicken breast, I eat whole wheat bread once in a while.

I went to the doctor yesterday (ob gyne) she prescribed me med, but i didn't bring about the topic on maybe my exercise has somthing to do with me having amennorrhea.. i'm afraid she might make me stop exercising... which i can't do... OMG, am i addicted?

[.V.]

Silly girl. Tell your doctor everything - good, bad, happy, sad, shameful, whatever...

If you don't she can't truly help you. Now how is she going to help you get things running again without the whole story? Besides, I honestly can't think of a doctor telling anyone NOT to exercise. Mine wanted me to change my routine when she first heard about it...thought it would work against my CNS too much with my MS. But, I told her no - so she re-evaluated medications, suppliments, and other things. And helped me in that way instead. When she saw the results - she began reccomending it to others.

Glad you did see the doctor and I hope it does get better for you.

oh, sorry about the "things running again" thing - bad pun. Couldn't help it.

And yes that many sets of that many reps with that many exercises IS too much. Especially if you are doing it all on the same day. Seriously, do LESS and you will find that you can lift more weight AND you will probably get better results without as much stress on the body.

[fawn]

Thanks welsh, i did tell my doc that i do strength training and exercis. I just didnt elaborate (what does she now about sets and lightness/heaviness of the weights i do right?) She just told me not to do exercise more than 30min- i assume this is for cardio (i gues more than that stresses my body too much) I don't know if that is also applicable if i weight train.

I dont' do the exercises all in one day LOL I do 2 body parts per day
1day: back tri
2nd day: chest bi
3rd day: legs shoulder

** large muscles 5-6 exercises (3 sets x 12 reps)
** small muscles 3-4 exercises (3sets x 12 reps)

So i guess no i have to lower the number of exercises huh? Maybe
** L muscles 3-4 (3sets x 6-8reps)
** S muscles 2-3 (3sets x 6-8 reps)
I want to maintain my muscles mass, and not gain more, wil this work? bec i've read that the heavier weight, the more i gain muscle. If i do only 3-4 / 2-3 exercises / muscle and do 12 reps per set, will that maintain my muscle or it will be useless?

Starting in July I'm only available 2 days of weight training: 1.5 hrs / session. I have to have abdominal exercise each day and i was thinking doing:
1 day: ches, back tri
2nd day: legs, shoulder, bi

What do u think? Lots of people suggested that i do full body workout if i'll only have 2 days/week. But i can't do all the exercises in 1.5 hrs of workout? If i do , then large muscle groups would only have 2-3 exercises and Small muscle groups 1-2? And that would be enough for muscle maintainance?

[.V.]

Ironman can tell you more about full body workouts than I ever could. Maybe he can give you a good full body routine. But, whatever you do - there is no reason to workout more than an hour...make whatever you do shorter and it will be more productive.

As a female - you DO NOT HAVE TO WORRY ABOUT ACCIDENTALLY ADDING TOO MUCH MUSCLE. It's simply not possible without chemical assistance. You can add muscle, but it won't happen un-intentionally. It will be hard. Even for very young men with an amazing testosterone advantage - it's damn hard to add excessive amounts of muscle.