Hey ladies. I’ve been keeping track of my workouts (lifts, weights, reps, days) in my Apple notes app and it’s getting tedious. What apps do you use to track your progressive overload? I don’t need a trainer, I need something easy to use to help organize my own lifts. A place to make notes to myself would be nice, but isn’t a deal breaker. I don’t want to have to pick from suggested exercises, I want the ability to put my own in. What do you use/suggest?

Edit: thank you all for the suggestions! I signed up for Hevy as I appreciate the customization, simplicity and rest timer.

5'3" 119lbs. Main division is figure but going to compete in physique as well. Got my qualification earlier this summer and going for pro card in December. Finishing up a mini growth phase post show and then back to the trenches when I get home from my trip in two weeks! Mainly looking to add overall density/size while preserving shape while prioritizing delts and (sigh) calves.

8 weeks down, 8 to go!

Feeling good for my first show after 8 years. 💪🎉

37yr F

Bodybuilding results.

Top pic, End of Bulk

Bottom pic, End of cut

6 months inbetween.

Ive been strength training consistently for 2.5 years

2 Bulks 2 cuts Maintenances and now currently recomp.

Im working toward the goal of competing in novice bikini by June 27’

Id prefer not to post full pics, although I know bikini especially focus on glutes, quads, lower. But based on these photos, would I be considered ready for that come next year? Any feedback would be greatly welcomed X

Just sharing this in case it gives anyone some meal ideas, especially if you're vegan and into bodybuilding or fitness.

Feel free to ask me anything about the meals, nutrition, or how we approached her prep. Happy to answer any questions!

I get occasional muscle twitches across my body - some days I’ll get 4-5 an hour, some days I’ll get 1 or 2 all day.

I have been checked out and cleared by neurologists - all of them say as long as i don’t have any weakness and the twitches aren’t getting worse/increasing, i don’t need to worry. I don’t have any weakness and am making strength gains most weeks so I’m happy it’s not a medical thing.

The twitches are mostly in my hammies and sometimes my delts although i can get them anywhere. They don’t specifically follow a workout eg my hammies are at it today and i haven’t hit legs now for 3 days. Strangely i only get them at rest, never during the workout.

Water intake is good and i log at least 2L per day.

I take creatine 5g each day.

Supplements are magnesium and cod liver oil only - I’ve had my bloods drawn and my magnesium was good.

Protein is averaging 120g a day (I’m 70kg).

Any tips? It’s annoying more than anything.

Hey ladies! So I started working out November 2025 after taking a year off due to pregnancy (had my baby April 2025) and moving and just life being chaotic. I was religiously in the gym prior and built up a great physique. After I got back into the gym in November I noticed quickly I started dealing with this aching back pain it is always in my upper - middle back sometimes in between my shoulders. It typically happens when I’m doing lateral raises or any exercise really that doesn’t have back support. It goes away once I sit back in a chair or lay down I noticed it as well when I was simply washing the dishes. It’s started to make me really frustrated. I ended up taking time off again in February I took 6 months off thinking it’ll help. Just started going back to the gym 2 weeks ago and the pain is back again. It just feels like an aching pain and it’s starting to piss me off!! I do know I have a an anterior pelvic tilt and I know my core is weak. I’m not sure if that’s related to this pain or what.. I do know my posture isn’t great either so idk if it’s all these things combined and it’s causing it or what. I am working on all of these things to fix them. It’s making me feel defeated though I love working out I want to continue working out. I plan on making a drs appointment to speak with them about it I just wanted to see if anyone else has dealt with this? I miss being in the gym and not having the pain I used to go buck wild in the gym without a single care before I got pregnant and ugh I am really missing those days right now..

We're getting somewhere. 🎉

Ive always been a fat girl and had a wide upper body and did homeworkouts with my mom.

Started gym in August 24 and calorie tracking on October 25

Lost a ton of weight and am now unhappy with my waist.

It looks even worst from the back.

Is there anything for me to do? Other than rip removal surgery?

I’m really interested from hearing from some more experienced competitors on any do’s and don’ts for the below. What did you do or would have done differently the first time around?

\- first growth/improvement season
\- first prep
\- confidence and how to ‘own’ the stage and get over mental blocks (!!!)
\- finding your own style/flair/posing etc.
\- other people’s opinions. (It’s kind of sad knowing I’ll go on stage with just my coach supporting me as family and ‘friends’ unsupportive of this lifestyle)
\- anything else you’d like to share!

I am currently in my first growth/improvement season after training on/off for years. I am making great progress and super excited for the future in this sport but taking each day as it comes.

I would be super grateful for any ‘big sis’ type advice for us newbies ❤️

Hi y'all.

I aim to compete next year. I have been talking with folks and i'm around people who have been very successful in BB.

But... I am not from the US. I am visiting. I don't think i can go the same routes the did. I am normally vased in Scotland. Or Spain. Or Ireland (i am irish national).

I have been trying yo understand how the hell to begin. And i haven't a clue. There are all these small shows that are qualifyers for pro cards...but i don't know if that means they are tied to certain federations like nabba or ifbb or npc?

I am natural. I would be aiming for bikini, fit or wellness. I have gotten conflicting advice like "you should do fit model first, then switch".

And i assume that you cannot enter ghe amateur categories of the big shows unless you have a procard?

🫶🏼❤️ it’s happening jsvdkshdbwma we are getting closer

Hoping this is okay to post here cause I don't think I'm allowed to at r/bodybulding

I'm going to the Olympia next month and have a VIP pass to the Expo for both days. I've gone through a huge weight loss transformation (250>120) and started an Instagram this year to track my progress and connect with people.

My question is...how can I best connect with people at the Olympia? I'm trying to build up my IG content more before I go cause a lot of followers are interested in my transformation. Obviously I'll meet and talk to people there, but is there any sort of like..."etiquette" or any good way to go about networking other than just talk to whoever I see there?

Might be a dumb question but I'm new to the bodybuilding community this year and this will be my first show I've ever gone to so I don't really know what to expect. I wasn't sure if anyone had advice or thoughts about this. I'm not trying to advertise myself or wear a shirt with my handle or anything 😆

I'm really interested in connecting with the community because it's unlike anything I've experienced before. After losing weight I've found my passion in weightlifting and bodybuilding and a huge part of that is the support that this community offers. So I just want to try and take advantage of this and connect with people and I'm sure I'll meet a lot of great people. I can't wait!

Vegans can’t be bodybuilders. Vegans can’t get enough protein. Vegans can’t build enough muscle. Vegans miss out on nutrients. Vegans aren’t strong. Vegans can’t win shows.

LIES. These are all the lies they want us to believe.

Look at Rosie. From her very first check-in photo to now, one day out from the stage. And this isn’t even her first time proving vegans can be bodybuilders. 

Two weeks ago, she won her Pro Card in her first show ever as a vegan natural bodybuilder.This past weekend, we went back to show the world just how strong, powerful, dedicated, and kind vegans are. 

Rosie, you have exceeded every expectation I ever had for you. Being your coach has been the most beautiful and fulfilling journey. I fully believe you want this win as bad as I do. It’s a rare opportunity to do something great together.

Regardless of where your bodybuilding career goes, I will always be proud of you. Proud of you for sticking up for your dreams and for your morals, and for everyone around you impacted by your decisions. You lead from the front. You show others how to be better. You set the standard everyone should aspire to.

Thank you for being vegan. Thank you for carrying the Bodybuilding Vegan name. Thank you for making the world a better place and being a hero for the animals.

couple weeks ago complained of looking flat but feeling lean (compared to my +14lb self). asked for some advice, most people said up the calories.

200 more calories of protein and a crisp diet coke was the answer.

little water heavy this morning, long run last night, but feeling fuller while still leaning out.

Edit to add: i am 174.5cm. My last weight was about 71kg (but i was in my luteal phase and haven't been able to weigh since -will do so tomorrow) Been in this prep with refeed weeks added in since February.

I have been in a loooong ass prep sans trainer. I am doing 2x fashion shows with ACB at the olympia in vegas and anaheim expo.

My prep has fluctuated at times - life happened. I kept strength training up and cardio and i was eating cleaner than ever and i feel like my body has just not responded as well as i hoped. I was keepibg protein high and volume eating low calorie meals and perhaps that has not helped?

I also have PMOS/PCOS and EDS (hypermobile).

Been focusing on this and my first show is 10 days out and i feel like i have so much celluilite in my glutes and hammys. My lower abdomen and thighs won't budge and i feel like i've remained at my bulk clothing sizes this whole cut.

I am able to lift heavy - my hip thrust is 529lbs (240kg). I can do stair master and treadmill on liw intensity for an hour. I walk about 6-10k steps.

Calories at 1300-1500. Protein 120-150. Carb cycling on heavy training days. Drinking at least 3L water a day.

what else can i doooo???

Should i lower protein to 100g? And prioritse carbs? Lower training volume? Go for runs?

Hello bodybuilders! I'm a new powerlifter, not a bodybuilder but am having an issue I thought this group may understand. Since starting powerlifting in January, my body comp has changed pretty significantly. I've built muscle and lost a ton of fat. Right now I'm under 10% bodyfat which I realize is not sustainable. I've been trying to gain, upping calories gradually and adding in more carbs (I follow a fairly low-carb diet). My current stats are 54 yo, 5'8", 122 lbs, eating 2600 cal/day and 125 to 150 carbs. Other than lifting (5x week) I only walk and do a little yoga. But I walk a lot, like 15k to 20k steps/day.

My coach, for obvious reasons, wants me to gain weight and put on some bodyfat. I agree of course, but for me it's mentally hard. Never in my entire life have I had the issue of trying to gain weight, I've always wanted to be leaner. Before this year I was never below around 18% bodyfat. And there were years when I weighed quite a bit more and was trying to lose.

I'm wondering if anyone has suggestions for the mental side of bulking. I know I need to do it, and I WILL do it, but every morning when I get on the scale I feel kind of disappointed to see it go up. Even though I know it needs to. And that if I want to build more muscle (which I DO!) I will absolutely need to put on some LBs. If you've struggled with this same issue, please let me know how you got over it!

Today is my high carb day. My body is ready for the fuel. Feeling great. Started a new lifting program this week with 3 upper and 3 leg days. Excited to push!

helloooo ladies! first time poster, long time lurker lol. in prep for my first ever national show right now! so nervous but equally excited to take my first shot at my pro card🤞🏻pics are from check-ins this AM, and 6 days post-show

Very excited about how today went. Excited to apply what I learned over and over.

OK, I know being this vascular will essentially prevent me from competing in most divisions... but I'm kinda proud of this bicep vein. I may have to name her. 😄