I want to start a new routine for my dream body but I have no idea what to do

[Aceofspades404]

This is what I'm tryna look like

This is me currently
All my exercising and weight lifting has resulted in me just losing weight but no definition whatsoever. And once I get to a certain weight, I won't go past that for some reason.
This was me at my peak when I squatted 120lbs (I know it's not much but hold back your laughter)
As you can see, I don't look fit at all and I think this has affected my motivation greatly.
Would I be able to get smaller and toned at the same time? If so how?
Another thing, I need a diet to follow while on a budget. I aint with all that expensive shyt
please and thank you

 

[The ADD]

What was your nutrition like during that period?

 

[TLR Is Mental Poison]

First of all a lot of these women cheat

Second of all a lot of it is genetic

Third of all we need better pics to determine the seriousness of the situation :scumbag:

Naw but seriously if u were squatting 120lbs u were off to a good start. U need to build muscle and thats gonna take some weight gain. Then u gotta cut down for the summer.

For exercises I would keep squatting, and do stiff leg deadlifts and banded hip thrusts. U do those 2-3x a week, and keep increasing your weight on lifts and get a good amount of protein u will be

 

[Aceofspades404]

What was your nutrition like during that period?

this is one of my big problems. I don't count calories or measure things like carbs or protein or fat. I just eat healthy food.

 

[Aceofspades404]

@GinaThatAintNoDamnPuppy! so you want me to gain weight first?
I can't afford to do that, especially being a female. Give me another option.

 

[FukyourFort]

diet is the key.

do your workouts with explosion and purpose.

a lot of core work is good so keep doing the squats along with deadlifts. those compound exercises really do a great deal for you.

since you trying to get leaned up you might wanna do exercises with higher rep ranges(12-15). helps with your muscular endurance as well

cardio would be a good look too. Your not too far away though from what i can see. a lot of those females and people who compete usually cheat and dehydrate themselves to get ripped. i got a gym with a lot of people who compete including women.

good luck

 

[The ADD]

this is one of my big problems. I don't count calories or measure things like carbs or protein or fat. I just eat healthy food.

Well without a baseline you are trying to fix an issue without the most important variable.

That's likely why you saw no progress.

 

[TLR Is Mental Poison]

@GinaThatAintNoDamnPuppy! so you want me to gain weight first?
I can't afford to do that, especially being a female. Give me another option.

U arent gonna make any changes if u dont put on muscle. U arent gonna put on any muscle if u dont gain weight. Chick u posted has strong thighs and buttcheeks... if ur legs arent like that naturally u gotta eat. U think muscle doesnt weigh anything? If u do it in a controlled way the weight gain won't be hard to manage at all, but u have to know ur diet in and out, counting calories and macros and all that until u can flow from the survival scrolls with regards to food. Otherwise

 

[Aceofspades404]

U arent gonna make any changes if u dont put on muscle. U arent gonna put on any muscle if u dont gain weight. Chick u posted has strong thighs and buttcheeks... if ur legs arent like that naturally u gotta eat. U think muscle doesnt weigh anything? If u do it in a controlled way the weight gain won't be hard to manage at all, but u have to know ur diet in and out, counting calories and macros and all that until u can flow from the survival scrolls with regards to food. Otherwise

I want to put on muscle but if I do that first, that would most likely mean that I will get bigger and bigger means larger pants size. Can I not lose weight first?

 

[The ADD]

Keep in mind that body composition change for women is nothing like it is for men. You could be doing everything "right" and still struggle.

 

[The ADD]

I want to put on muscle but if I do that first, that would most likely mean that I will get bigger and bigger means larger pants size. Can I not lose weight first?

Women can't put on muscle like that without illegal drugs.

In the process of building muscle you are going to lose some body fat. You just aren't going to bulk up like that to impact clothing size.

That so far down the road if at all.

 

[TLR Is Mental Poison]

I want to put on muscle but if I do that first, that would most likely mean that I will get bigger and bigger means larger pants size. Can I not lose weight first?

This is really up to you

I would say with where you are now you could put on muscle first. You wouldn't need a big caloric surplus- prob like 100-200 extra calories a day, which would be about 1-2lb/month. Issue with losing weight first is you will lose muscle too and then have to work to get back to where u started muscle wise. In my experience maintaining muscle while losing weight is not too bad, especially if you don't gain a ton of weight in the first place. Really all u would probably need to do is add maybe 2 scoops of whey protein a day and not change anything else. Do that + add weight to the bar as often as possible and u will see good results. Then when u get to the size u want drop the weight.

Cause if u drop the weight, u have to claw back to where u are now muscle wise, then get to where u want and then probably cut back down anyway. Just adds an extra step to get back to where u are pretty much starting now, unless u feel like u need to lose weight now.

 

[Aceofspades404]

Women can't put on muscle like that without illegal drugs.

In the process of building muscle you are going to lose some body fat. You just aren't going to bulk up like that to impact clothing size.

That so far down the road if at all.

I wasn't just speaking in terms of muscle. Wouldn't I gain fat when I gain muscle? And most of my fat goes to my lower region which I don't want.

This is really up to you

I would say with where you are now you could put on muscle first. You wouldn't need a big caloric surplus- prob like 100-200 extra calories a day, which would be about 1-2lb/month. Issue with losing weight first is you will lose muscle too and then have to work to get back to where u started muscle wise. In my experience maintaining muscle while losing weight is not too bad, especially if you don't gain a ton of weight in the first place. Really all u would probably need to do is add maybe 2 scoops of whey protein a day and not change anything else. Do that + add weight to the bar as often as possible and u will see good results. Then when u get to the size u want drop the weight.

Cause if u drop the weight, u have to claw back to where u are now muscle wise, then get to where u want and then probably cut back down anyway. Just adds an extra step to get back to where u are pretty much starting now, unless u feel like u need to lose weight now.

I'm a size 12 and want to be a size 8. The love/hate relationship I have with my body shape is that I would need to lose between 25-30 lbs before I can even drop a pants size.

 

[Milk N Cookies]

For exercises I would keep squatting, and do stiff leg deadlifts and banded hip thrusts. U do those 2-3x a week, and keep increasing your weight on lifts and get a good amount of protein u will be

Oh? Thats informative.

 

[brother walt]

u good how u was ma but just eat right and do cardio and squats with a kettle ball and smith machine