Approved Log My bulking and cutting log - Female

[Tiger Salman Khan]

good training numbers..........

 

[Xolacee]

hello, a little back story before I start. I am a 30 year old mother of 3 I’ve worked out for years doing all different forms of exercise, but I never really monitored what I ate I just ate whatever I felt like eating. After my last baby (a year ago) I really started focusing on my diet along with training.

I have been bulking the last 3 months I started at 142.2lbs 21% body fat and I am now at 152.3 lbs and 28.8% body fat (I’m not sure how accurate my scale is because I don’t feel like my bf is that high)
But I am kind of stuck if I should continue to bulk or if I should just start to cut. The pictures below are the start of my bulk and now. I honestly don’t see much of a difference.

View attachment 142756

Diet: I currently eat 2,500 calories a day
Protein between 130-150 g a day

Workout: Monday: shoulders/chest/tris
Tuesday: legs/glutes
Wednesday: back/biceps
Thursday: HIIT/abs
Friday: legs/glutes

Sometimes my workout days switch and some weeks I hit 3 leg/ glutes day

hello, a little back story before I start. I am a 30 year old mother of 3 I’ve worked out for years doing all different forms of exercise, but I never really monitored what I ate I just ate whatever I felt like eating. After my last baby (a year ago) I really started focusing on my diet along with training.

I have been bulking the last 3 months I started at 142.2lbs 21% body fat and I am now at 152.3 lbs and 28.8% body fat (I’m not sure how accurate my scale is because I don’t feel like my bf is that high)
But I am kind of stuck if I should continue to bulk or if I should just start to cut. The pictures below are the start of my bulk and now. I honestly don’t see much of a difference.

View attachment 142756

Diet: I currently eat 2,500 calories a day
Protein between 130-150 g a day

Workout: Monday: shoulders/chest/tris
Tuesday: legs/glutes
Wednesday: back/biceps
Thursday: HIIT/abs
Friday: legs/glutes

Sometimes my workout days switch and some weeks I hit 3 leg/ glutes day

It has been along time since I’ve been on here about a year and a half. After this i did go through a cut which was pretty successful and in July I started another bulk I’ll attach a picture of my after cut and me currently. I feel like I am not getting the gains I want. I will also attach my workout plan/ my measurements before and after. I’ll take any advice or tweaks I should make to my programs. Just. Reminder I’m 100% natural. On the left (where I look tanner lol) is me currently and me on the right is after my bulk which is crazy because I feel like I look smaller on the right even though I’m up about 10 pounds between these. I’m a bit discouraged because I don’t feel like my body changed much at all. Through these 2 years.

Workout routine: I don’t really track upper body but I do a push/pull day and I do cardio one a week

leg days

Monday

B stance hip thrust 115 × 8–10 135 1x10 145 lbs 2x20
Box squats 95 lbs x1x10 /115 lbs x1 x10 /140 2x8/ 1x10 125
Lying leg curls 40lbs 1x 10 /58 lbs 1x10/ 68 lbs 1x10 1/8
Step ups 21.5 3x12 drop set
Banded side walks until exhaustion

Wednesday

Sumo deadlifts: 20lbs 1x 10/ 35lbs 1x 10 / 45 lbs 3x11 (weight on each side of barbell)
Smith machine Bulgarian split lunges : 30 lbs (each side of barbell) 3x10 drop set no weight
Hip abductor machine 100 lbs 1x20/ 115 lbs 1x20/ 125 lbs 1x15/ 130 lbs 1x10 end with drop set
Glute med kickback 10 lbs 1x15/ 15lbs 1x15/ 20lbs 1x 10 drop set 15lbs 1x12

Friday

Hip thrusts 1. 165 1x10 →
215 × 10 x 3→ heavy working set
165 × 10 → final burnout set
Rdls 15 x1x10/ 25 1x10/ 30 3x10 (weight each side of barbell)
Cable: 32.5 1x10 37.5 2x12
Curtsey lunges smith machine 75lbs 3x10
Step ups 22.5 3x10
Leg extension
Banded side walks until failure

hello, a little back story before I start. I am a 30 year old mother of 3 I’ve worked out for years doing all different forms of exercise, but I never really monitored what I ate I just ate whatever I felt like eating. After my last baby (a year ago) I really started focusing on my diet along with training.

I have been bulking the last 3 months I started at 142.2lbs 21% body fat and I am now at 152.3 lbs and 28.8% body fat (I’m not sure how accurate my scale is because I don’t feel like my bf is that high)
But I am kind of stuck if I should continue to bulk or if I should just start to cut. The pictures below are the start of my bulk and now. I honestly don’t see much of a difference.

View attachment 142756

Diet: I currently eat 2,500 calories a day
Protein between 130-150 g a day

Workout: Monday: shoulders/chest/tris
Tuesday: legs/glutes
Wednesday: back/biceps
Thursday: HIIT/abs
Friday: legs/glutes

Sometimes my workout days switch and some weeks I hit 3 leg/ glutes day

It has been along time since I’ve been on here about a year and a half. After this i did go through a cut which was pretty successful and in July I started another bulk I’ll attach a picture of my after cut and me currently. I feel like I am not getting the gains I want. I will also attach my workout plan/ my measurements before and after. I’ll take any advice or tweaks I should make to my programs. Just. Reminder I’m 100% natural. On the left (where I look tanner lol) is me currently and me on the right is after my bulk which is crazy because I feel like I look smaller on the right even though I’m up about 10 pounds between these. I’m a bit discouraged because I don’t feel like my body changed much at all. Through these 2 years.

Workout routine: I don’t really track upper body but I do a push/pull day and I do cardio one a week

leg days

Monday

B stance hip thrust 115 × 8–10 135 1x10 145 lbs 2x20
Box squats 95 lbs x1x10 /115 lbs x1 x10 /140 2x8/ 1x10 125
Lying leg curls 40lbs 1x 10 /58 lbs 1x10/ 68 lbs 1x10 1/8
Step ups 21.5 3x12 drop set
Banded side walks until exhaustion

Wednesday

Sumo deadlifts: 20lbs 1x 10/ 35lbs 1x 10 / 45 lbs 3x11 (weight on each side of barbell)
Smith machine Bulgarian split lunges : 30 lbs (each side of barbell) 3x10 drop set no weight
Hip abductor machine 100 lbs 1x20/ 115 lbs 1x20/ 125 lbs 1x15/ 130 lbs 1x10 end with drop set
Glute med kickback 10 lbs 1x15/ 15lbs 1x15/ 20lbs 1x 10 drop set 15lbs 1x12

Friday

Hip thrusts 1. 165 1x10 →
215 × 10 x 3→ heavy working set
165 × 10 → final burnout set
Rdls 15 x1x10/ 25 1x10/ 30 3x10 (weight each side of barbell)
Cable: 32.5 1x10 37.5 2x12
Curtsey lunges smith machine 75lbs 3x10
Step ups 22.5 3x10
Leg extension
Banded side walks until failure

 

[Xolacee]

Sister I would consider doing a standard split

what is this?

 

[Xolacee]

I messed up on my last log post. So please ignore it idk what I did lol but I went through a cut ending at 135 pounds.

My measurements were. Waist 27inches / glutes, 38.5 inch’s/ thighs 22 inches

In July I started a bulk. And since then I have gained about 10 pounds im currently 145 pound with measurement waist 28.5 inches glutes. 40.5 inches thighs: 23.5

I know my measurements are increasing but I don’t feel like I looks any different. Attached are pictures on the left (where I look more tan) is me currently and on the right is me after my cut. There is a 10 pound difference here but I feel Like I look exactly the same. I’ll be posting my workout and diet as the day goes l

 

[Xolacee]

My workout today was glute/quad focused I was supposed to do leg extensions but was cut short due to my son crying in daycare lol.

Hip thrusts 1. 115 1x10
3. 205 1x10
6. 225 1x6 2x9

Curtsey lunges smith machine 75lbs 1x10 85 lbs 1x10 90lbs 1x8

Cable rdl 32.5 1x12 37.5 1x12 40.5 1x12
(Super set weightless good morning)

Cable kickbacks 17.5 12x3 superset glute med kick back 7.5 lbs