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 Post subject: how do I NOT bulk up and be muscular?
PostPosted: Fri Dec 23, 2011 12:37 pm 
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Rabbit

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Okay I know that sounds really weird but my body type is naturally husky and muscular, I've been that way all my life even when I was thin. Guys always wanted to arm wrestle me and they would joke that I could beat them up. I have big man hands, my wrist bones are so big I can't wear women's braclets or watches and am very barrel chested. I always envied slender petite women. After my last surgery I put on about 50 pounds and I'm wanting to work out. I want to lose weight but whenever I have worked out in the past my muscles get huge right away :-(

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So my question is what should I eat or do to possibly achieve being slender without bulking up?
I eat a vegan diet, Thanks for your help :-)

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 Post subject: Re: how do I NOT bulk up and be muscular?
PostPosted: Fri Dec 23, 2011 1:38 pm 
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Hi Chris;

A lot of women get confuse their muscles toning up, getting firmer and getting more shapely for GROWTH. Be sure you don't make the same mistake. Testosterone is the muscle building hormone. Women only have about 1/10 of what men do, so unless you take drugs there will be a limit to how you can grow. Losing fat is all about creating an energy ( calorie ) deficit by reducing your intake and increasing your output (cardio). Doing some resistance training on a weight loss regime helps minimize lean tissue loss. You will lose both fat and muscle when you reduce your weight. Lastly, you can hire a coach and read up on your own. Bodybuilders do different routines from strength trainers. You can do strength training routines and not grow as much.

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 Post subject: Re: how do I NOT bulk up and be muscular?
PostPosted: Fri Dec 23, 2011 2:50 pm 
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Leangains.com

Just adapt it to your vegan diet.


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 Post subject: Re: how do I NOT bulk up and be muscular?
PostPosted: Fri Dec 23, 2011 3:02 pm 
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Eat the right amount of calories, the right type of calories, exercise and lift weights.


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 Post subject: Re: how do I NOT bulk up and be muscular?
PostPosted: Fri Dec 23, 2011 3:58 pm 
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Gorilla
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Hope this helps:

http://www.thespartanwarrior.com/tagged/women


:)

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 Post subject: Re: how do I NOT bulk up and be muscular?
PostPosted: Fri Dec 23, 2011 4:09 pm 
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beforewisdom wrote:
A lot of women get confuse their muscles toning up, getting firmer and getting more shapely for GROWTH. Be sure you don't make the same mistake.


When your bicep goes from ten inches to thirteen inches and it's solid as a rock, that's growth. No mistake.

beforewisdom wrote:
Testosterone is the muscle building hormone. Women only have about 1/10 of what men do, so unless you take drugs there will be a limit to how you can grow.


The theory of testosterone is only the tip of the iceberg, as they are discovering. Just because you have a chemical, condition, or gene in your body does not make it active or applicable. Despite all our modern discoveries, allopathic medicine hasn't really looked all that deeply into just how the human body works, predominantly because there is little funding for it from companies who want to know how they can market it to their advantage (read: get a return on all that research money). And unless the medical community can take a tally of every single human body on the planet, they don't have all the facts in yet. Truth be told, they tend to form their conclusions on rather biased observations of limited populations.

Just like only 3% of the female population is physically able to attain supermodel proportions, only 3% or less are natural bodybuilders, according to the current medical belief. I am one of those women and I think the numbers are actually higher. Being one of the "impossible" statistics has given me insight into the validity of certain widely held truths. It's inspired me to do my own research. The most important thing I've learned is that by the time you hear it broadcast on the health segment of the evening news, it's been heavily marketed. The evening news becomes the commercial for it. I also know why people with "normal" levels of testosterone can be impressive bodybuilders while others can't seem to grow even with injections of the stuff. Hint: it all starts from the neck up and I don't mean attitude.

I put on a lot of muscle very fast. Let me repeat that--I put on a lot of muscle very fast. I have been like this since childhood, beating all the boys and girls in the Presidential Fitness Program year after year. I have been courted by the armed forces, boxing gyms, and professional body building trainers. They all wanted me to train for them and represent them. At my old Denver gym, everyone walked up to me with their questions instead of going to the weight room manager. Most of the men in my current gym are intimidated by me; I have to hang out with the big dudes just to feel like a chick.

Chris and I were separated at birth. I have all her physical characteristics except my fingers are short. I have never taken drugs in my life other than antibiotics, am mostly a raw vegan, and I even run. Yet, I can still put on muscle so fast that it makes my head spin, and I've been doing it for 22 years. Chris, my advice to you is to experiment with raw vegan recipes and reduce your reps while upping your weights--basically try a form of power lifting. If you still get mass, just lift fewer times per week and/or in shorter segments. Do interval cardio instead of prolonged stuff and get outdoors for some good, deep breathing every chance you get.

You'll learn as you go, don't worry. You'll figure it out.

Baby Herc

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 Post subject: Re: how do I NOT bulk up and be muscular?
PostPosted: Fri Dec 23, 2011 4:57 pm 
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Manatee
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Baby Hercules wrote:
beforewisdom wrote:
A lot of women get confuse their muscles toning up, getting firmer and getting more shapely for GROWTH. Be sure you don't make the same mistake.


When your bicep goes from ten inches to thirteen inches and it's solid as a rock, that's growth. No mistake.

beforewisdom wrote:
Testosterone is the muscle building hormone. Women only have about 1/10 of what men do, so unless you take drugs there will be a limit to how you can grow.


The theory of testosterone is only the tip of the iceberg, as they are discovering. Just because you have a chemical, condition, or gene in your body does not make it active or applicable. Despite all our modern discoveries, allopathic medicine hasn't really looked all that deeply into just how the human body works, predominantly because there is little funding for it from companies who want to know how they can market it to their advantage (read: get a return on all that research money). And unless the medical community can take a tally of every single human body on the planet, they don't have all the facts in yet. Truth be told, they tend to form their conclusions on rather biased observations of limited populations.

Just like only 3% of the female population is physically able to attain supermodel proportions, only 3% or less are natural bodybuilders, according to the current medical belief. I am one of those women and I think the numbers are actually higher. Being one of the "impossible" statistics has given me insight into the validity of certain widely held truths. It's inspired me to do my own research. The most important thing I've learned is that by the time you hear it broadcast on the health segment of the evening news, it's been heavily marketed. The evening news becomes the commercial for it. I also know why people with "normal" levels of testosterone can be impressive bodybuilders while others can't seem to grow even with injections of the stuff. Hint: it all starts from the neck up and I don't mean attitude.

I put on a lot of muscle very fast. Let me repeat that--I put on a lot of muscle very fast. I have been like this since childhood, beating all the boys and girls in the Presidential Fitness Program year after year. I have been courted by the armed forces, boxing gyms, and professional body building trainers. They all wanted me to train for them and represent them. At my old Denver gym, everyone walked up to me with their questions instead of going to the weight room manager. Most of the men in my current gym are intimidated by me; I have to hang out with the big dudes just to feel like a chick.

Chris and I were separated at birth. I have all her physical characteristics except my fingers are short. I have never taken drugs in my life other than antibiotics, am mostly a raw vegan, and I even run. Yet, I can still put on muscle so fast that it makes my head spin, and I've been doing it for 22 years. Chris, my advice to you is to experiment with raw vegan recipes and reduce your reps while upping your weights--basically try a form of power lifting. If you still get mass, just lift fewer times per week and/or in shorter segments. Do interval cardio instead of prolonged stuff and get outdoors for some good, deep breathing every chance you get.

You'll learn as you go, don't worry. You'll figure it out.

Baby Herc


Totally agree. I think in regards to the sex of an individual and sexuality (which I know isn't the subject but anyway) is more "fluid" than "males can only this" and "females can only that". Not everyone fits into a cookie cutter. We are all different, some of us very different. Under the right conditions I too gain muscle very easily, even though I'm technically an "ectomorph" and not supposed to.

I see nothing wrong with a female gaining muscle easily (without unnatural supplements) but then if she doesn't want the extra muscle then I suppose that has to be worked around.

The higher reps you do the less size you are going to gain and the more calories you are going to burn. In fact if you can get your calories right at maintenance and do cardio and/or high rep/circuit style weight training you will lose weight and have nice healthy muscle tone that is right for your genetics without gaining muscle size, or much of it.

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 Post subject: Re: how do I NOT bulk up and be muscular?
PostPosted: Fri Dec 23, 2011 6:41 pm 
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You want to drop some amazing weight and tone up? Don't want to be overwhelmed with what and when to eat and exercise? Well it takes some research, and will power but you can make incredible strides in a very short time. Four friends including myself have done this and the results are amazing. First read up on the anti-candida diet. Who cares if you actually have candida, just stick with the diet for 2 weeks. By then you will have lost 10-15 lbs and be hooked. Let me tell you it is not an easy diet for a vegan, but doable. Then for the next 2 weeks maintain the diet and start getting light exercise, just getting your muscles used to being pushed a little. When that month has passed and you are 20-30 lbs lighter check in here for a suitable workout plan. If the workouts and diet are still going well you might look into intermittent fasting. That is just basically eating all of your calories for the day in an 8 hour window. After a month of intermittent fasting, sticking to your diet and exercise program you will be visibly on your way to where you want to go and you will never look back. The hardest part is the diet. I hope you like tasty salads with a homemade dressing of olive oil and apple cider vinegar. If you refuse to remove wheat, corn and sugar from your diet, your goal will be 10 times harder to accomplish. Always keep in mind that the diet is temporary and you will be adding foods back into it in the future. But you might choose not to...


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 Post subject: Re: how do I NOT bulk up and be muscular?
PostPosted: Fri Dec 23, 2011 7:29 pm 
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Rabbit

Joined: Fri Dec 23, 2011 10:03 am
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Wow thank you for everyone for your input! I will have to read through this again to take it all in.
I don't know what to think about testosterone, I don't think I have more than I should, I mean I'm not growing a beard or anything, I'm not even that hairy at all lol, but I can tell you my arms, pecks and thigh muscles get massive if I do anything at all, I'm not sure about the science behind it but it's there. In the spring when I start working in the backyard with the plants I notice right away my forearms grow and those muscles that connect your neck to your shoulders are so predominate I try to hide it with my hair. The ironic part to me is I don't eat meat, even when I was a kid my mother said I hated meat. I never was much of a milk drinker either or eggs for that matter. I always thought eating a lot of protein bulked you up. Unfortunately I eat too many carbs, then I eat lots of veggies, not as much fruit as I should....
I will re-read what everyone wrote, thanks again ;-)

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 Post subject: Re: how do I NOT bulk up and be muscular?
PostPosted: Fri Dec 23, 2011 11:42 pm 
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Elephant
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HorseSense wrote:
The higher reps you do the less size you are going to gain and the more calories you are going to burn. In fact if you can get your calories right at maintenance and do cardio and/or high rep/circuit style weight training you will lose weight and have nice healthy muscle tone that is right for your genetics without gaining muscle size, or much of it.


Horse is right, and thanks for reminding me: high reps (10 and up) are the toning zone. I never do it because those tiny little weights freak me out! I can't even feel them in my hand. Ghost weights. 8-[ I enjoy lifting heavy, it's like an internal massage for my muscles, bones, and organs, I swear. Plus, it's very similar to that famous relaxation technique where you tighten a muscle group, then let it relax, tighten another group, then let that one relax, all the way from your head to your toes. I say, why not get a hard bod while you're doin' it?

:D

Baby Herc

PS: Glad to hear you're a gardener, Chris. That takes care of the deep breathing outdoors! I'm already looking forward to next year's tomatoes and sweet corn. Mmmmmmmmm.

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 Post subject: Re: how do I NOT bulk up and be muscular?
PostPosted: Sat Dec 24, 2011 12:13 am 
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Baby Hercules wrote:

PS: Glad to hear you're a gardener, Chris. That takes care of the deep breathing outdoors! I'm already looking forward to next year's tomatoes and sweet corn. Mmmmmmmmm.


Yes I love being out with the plants, I also zone out when I'm doing art it's like the whole world disappears. I'm very conscious of deep breathing because I use it often when I feel anxious or stressed. It really works! Yoga and meditation have really helped me a lot.

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 Post subject: Re: how do I NOT bulk up and be muscular?
PostPosted: Sat Dec 24, 2011 1:22 am 
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Nicholas_Weir wrote:


THIS. Seriously.

And, HorseSense, as someone who has studied Sexuality/Sexual Orientation pretty intensely - I completely agree with everything you said and there's a ton of research to back that up.

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 Post subject: how do I NOT bulk up and be muscular?
PostPosted: Sat Dec 24, 2011 2:19 am 
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Tone muscle? What does that even mean?

Surely a muscle does one of a few things - gets bigger, gets stronger or loses the fat around it.

Lift heavy with a caloric deficit and you're not going to become a musclebound woman?

Just lift heavy and if you start getting bulky - change things up! Its 100x easier to lose muscle than gain it!

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 Post subject: how do I NOT bulk up and be muscular?
PostPosted: Sat Dec 24, 2011 2:22 am 
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vegansludge wrote:
Nicholas_Weir wrote:


THIS. Seriously.

And, HorseSense, as someone who has studied Sexuality/Sexual Orientation pretty intensely - I completely agree with everything you said and there's a ton of research to back that up.


Ha, just read the link - agreed!

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 Post subject: Re: how do I NOT bulk up and be muscular?
PostPosted: Sat Dec 24, 2011 5:20 am 
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Believe it or not, reps between 10 and 15 are in what is considered the 'hypertrophy' zone. This area of reps induces muscle production/synthesis. as you are damaging the muscles whereas, lower reps 3-6, sometimes 3-8 are focusing more on increasing your strength and overall power. This puts more stress on your CNS as opposed to your actual muscles.

In saying this, it does slightly differ for each individual, as each individual is unique and each individual responds accordingly.

Eating plays a major part too. (If you are in a deficit, you won't gain weight, if you are in a surplus, then you will gain weight, (this is base science).

Although, again, this is slightly different if you arent 'lean' in a sense. If you have excess or unwanted weight and you are still in a defitcit, you may gain some muscle despit being in a deficit (as your body is recomposing itself, rather than just cutting). Recomposing is a combination of both fat loss and muscle gain.

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