New Female Body builder seeking others advice

[Fit_4_Life]

Hello everyone.
I am a Brand New female body builder. Seeking others womens advice, who have been doing this awhile. I have been into fitness for years. It is a big love in my life.
But let me clarify, I am not huge with Muscles. I am 5'5, 9.9% body fat, 120lbs. I walk 4-6 miles a day. I try to eat healthy, I work abs & arms combined 30 minutes. ( going back & forth between the two working both)in my home. I do 30 minutes dance cardio. I hit the gym twice a week for approx 2 hours doing a full body workout.
I drink a ton of water ( prolly close to half a gallon a day, sometimes more) take in approx 30grams of fiber a day. Take an Adult vitamin supplement & Fish oil.
My question is this. For those of you women I have seen with fabulous abs & leggs. What kind of food are you eating & avoiding? What kinds of workout routines do you have? Should I be taking protein supplements? Will they make me gain weight. I dont want extra weight. I want strength & defintion. How many grams do you take . May I see before & after pics of any of you who are willing to see your progress with the routines & supplements you are taking to make sure it is right for me?
Another thing....DO any of you have good routines to work the Inner & outter thighs at home??? I know of some, but would like to compare notes.
Thank you for your time, Have a great ngiht,
& best of luck to all the others of you out there enjoying the same hard workouts & body building!
J

[MostMuscle]

Welcome to DiscussFitness.

9.9% BF for anyone (especially a female) is VERY impressive. Keep up the hard work and ladies, help this girl out!! :

[CF-OC_gal]

Hey welcome to the forum.

Sorry I can't help you out with advice. My abs were always there for me in strength but elusive until my bodyfat was very low and even then, I have the flat type not the thick type. I like to keep my body fat in the low 20's these days so I have no idea what it looks like under there anymore.

It sounds like you've reached a wonderful lifestyle equilibrium for your goals. I'm sure the gals and guys around here will enjoy your input.

[Fit_4_Life]

MostMuscle & Brat.
Thank You both for your Frendliness & your advice it is most appreciated. Brat...20% is pretty good for a female. keep up the great work. Im sure you look great. I wish you only the best.
I have slowly been working my abs back to the strength I had a few years back. I had a daughter in 2003, which really weakened them for awhile. They are pretty strong yet again. But I am a perfectionist when it comes to my body. & I havent yet met my goals. But, I look forward talking to you more on this site.
Most Muscle is the picture listed by your name you? Wow, you are built. You look very nice. What kind of performance training have you done????I am curious for both myself & my husband. My Husband is out of shape...but slowly trying to work himself back into defintion. He is currently 207lbs at 5'10. Any advice for him?
Well have a great night everyone~~~
Hope to be chatting back with you all real soon!
J

[Lady C]

Fit - Welcome to DF. I will try to answer all your questions

I workout at home but I do do specific exercises for the abductors & adductors. I just do deep squats. I did legs yesterday and I am feeling those muscles today. You do lots of aerobic activity - I do more weight training. Here are my pics and this is the hubby. I will NEVER reach your level of low bodyfat - my hat's off to you.

Taking protien supplements have to be part of your caloric intake. If you add them to whatever you are eating now, you will probably gain. You don't have to take them - it is a personal choice. I use protein post workout shake (15-20 grams).

The only foods we really avoid are white flour, white bread, white rice, white sugar and many foods high in saturated fats.

[cursor]

For those of you women I have seen with fabulous abs & leggs:
I'm no lady, but I'll be happy to share my views with you.

• What kind of food are you eating & avoiding?

  Focus on meals built around whole natural foods. Simple is good. Lean proteins, lots of mixed vegetables, some fruit, some starchy complex carbohydrates (at proper times of the day ... matched against your activity schedule), quality natural fiber (avoid supplements), and essential fatty acids. Generally avoid fats that are not EFAs (particularly if you want to maintain that low body fat percentage.

• What kinds of workout routines do you have?

  Why don't you first post an outline of a week's exercises that comprise your current plan.

• Should I be taking protein supplements? How many grams do you take?

  Only if you can't meet your target daily allotment. How much you need will depend entirely on your body, it's current composition (fat:LBM) and the type of activity level you maintain.

• Will they make me gain weight. I dont want extra weight. I want strength & defintion.

  You won't if you use the right amount of nutrition (in the form of whole food and/or supplements) and make quality choices.

• May I see progress pics of any who are willing?

  You probably don't want to look like me ... LOL

• Do any of you have good routines to work the Inner & outter thighs at home?

  I wouldn't worry about specific routines at this point if you're not squatting. It doesn't sound like you are. If you're not, then you should label that exercise 'Number 1.'

[Fit_4_Life]

/Lady C & Cursor-----

Thank you for your replies & all the great advice. I really appreciate it. Thank you for welcoming me to DF. I have been reading posts for awhile now, & loved this site. So figured. Why not become part of the group? ha ha.


Lady C--- You have had some great progress in your pics. You've done a good job. Keep up all the hard work & Congratualtions on all your discipline & keeping up with it. Your Husband has really worked hard on himself too. His before pics are what my husband looks like now. But, hopefully in a year or two...He could have as much progress as Cursor has had!!!

Cursor----My hats off to you~! You look fantastic! Keep up the hard work & discipline. Whatever your doing is working for you.


Have a great day everyone! & feel free to keep posting comments &/or replys

Fit