All In Update: I Had To Get Surgery, Losing Weight?, Physique Update

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    (ends Sunday 2/16)
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    ▹FDOE All In▹
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    ▹ALL IN AFTERMATH (4 Months All In)▹
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    FAQs ▹
    1.What is your ethnicity?
    ‣ Mom is Thai and Dad is Canadian..Eh?
    2. How tall are you?
    ‣ 5'4"(and a half 🙃)
    3. How old are you?
    ‣ 29
    3. What are you researching?
    ‣ Watch my PhD Day in the life video ▹
    4. Is Jeff my boyfriend?
    ‣ Duh
    5. Is that your real hair?
    ‣ Yes
    AYOOO!! My name is Stephanie Buttermore and in a few words I am a fitness enthusiast but a scientist at heart!
    Just obtained my Ph.D. in pathology and cell biology with a research focus on the molecular mechanisms that drive ovarian cancer progression. Hope you stick around! xoxo
    FTC: This video is NOT sponsored.

    Közzététel: Évvel


    1. Stephanie Buttermore

      Love you guys! Let me know in the comments what videos you'd like to see from me! 💕👇

      1. Britt ASMR

        Stephanie I would love to see a video from you about taking care of your mom! That would mean so much. I’m taking care of mine now and desperately need advice and motivation.

      2. Katerina Kardo

        Nicole Souris

      3. Rebecca Chambers

        Can you do a video on your workout leggings? Thanks!!

      4. Crystal Chau

        you look fab and we can feel your lovely energy!!!! xxxx

      5. Anonymous Dude 123

        You are beautiful! And awesome! Jeff is awesome too👍. Have fun☀️

    2. Gabby J

      Blood work for what??

    3. BOM Doughnuts

      Did your spider veins go away after the surgery?

    4. Cristina Prorosciuc

      Hi Stephanie, hopefully you gonna read my comment if not some of you who had this surgery can please help me in this. I was just wondering if you could post a video update regarding your vein ablation. I know you said you had some spider veins, where those removed with sclerotherapy or you just left them like they were. Why I am asking you this is that I have some problems with my veins as well and I would give anything to have my veins back to normal. I started to see all of the sudden my veins through my skin and the worst thing is that my legs are burning, I'm not in pain, but they burn at night. They are not very esthetic as well, and I'm only 30 years old. Does this vein ablation help with blue and spider veins? For my as I said is not only esthetic, and I swear is very depressing to see that all your life you had beautiful, heathy legs and now no more. If anyone reads this comment please let me know your experience. I would really appreciate it. Xxx

    5. jod enderson

      You are inspiring

    6. ScreamQueen

      Your body looks so GORGEOUS in this video! 👍😊 this is my favorite stage your body has been in so far.

    7. unicorn diva

      You are beautiful and you have a great boyfriend

    8. Go Home Roger


    9. Marisa Pollock

      You are so gorgeous. I've enjoyed watching your journey, thank you for sharing!

    10. Camilla M.

      How are your nails sooo long and beautiful? If I try to grow mine they split or break it's just no bueno!

    11. 21bahamas

      Aye! Qveen Herby!

    12. Hailey Cooper

      How do you grow your nails that long? Mine break ha ha.

    13. Karla Granados

      Steffanie, I have gone to the doctor twice to get a scan for my veins and I need this surgery but I am terrified of the pain and scars. Can you tell me about your experience?

    14. Joana Videira

      Your body looks so good!!! U look stunning and it suits you, you look healthy

    15. Bambi Fox

      Moderation is key in all things. Ive watched your videos and love your honesty. I would never want to say anything that could make you feel pain. I am concerned that perhaps you may be overtraining and as result overeating. I agree that you definitely were at an unhealthy weight during contest prep, but I think if you focus on health as your primary goal, you will likely fall at a weight that is proportionate to your frame. I'm 53 yrs old and have a weekly cheat meal, not day which works for me. In my 40s I entered the world of fitness training etc so I do understand. I find that the human body responds to stress with hormone fluctuations, fat storage and inflammation. Sometimes less IS more. Like a car, your body has a setpoint of mileage its going to give you. Don't run it down as if in a drag race and you'll stay fit, lean, healthy and happy. At 53 I'm a competition level figure skater, lean, and enjoy homemade cheesecakes, authentic Intl delights from all over the world and a weekly 5k calorie cheat meal. I practice 24-72 hr fast which help internally and rejuvenate my skin. Enjoy your journey dear. Your amazing!

    16. Vanessa Riitano

      I had a vein ablation too, in the left leg. The vein was the saphenous. The surgery was in october 2019. Doctor made it with the laser tecnique and with a sclerosant foam. Then I had to wear a medical stocking, night and day for a month. Now it's ok, but I have to say that the blood flow of the saphenous vein has been diverted to the other veins which, for this reason, have become heavy and enlarged. Greatings from Italy 🇮🇹. PS: I'd like to know more about "all in" and, in particular, why all in solution doesn't flow in obesity. Thanks a lot, Stefanie, Vanessa.

    17. Emeline Russell

      For XC and Track, our coach has us take a mandatory 2-wee k break after our competitive season. It helps us heal and rest so that we can better train in the Winter and Summer months. We don't lose fitness we lose lactic acid build-up and those microscopic tears from training and stretching. This ensures that we don't crash in future seasons while maintaining strength and agility previously attained, so we aren't just all starting from scratch. There's more stuff too but that's all I can remember right now.

    18. SteelersGirl 30

      Remember you are beautiful no matter what, God made you perfectly and always remember you are wonderfully made. So no matter where you are in your journey God thinks your beautiful.

    19. Chris Ozmen

      Everything Wrong with Stephanie Buttermore's ALL IN Diet (5 things) WATCH HERE:


      I quite like the extra weight

    21. Warda Ahmed

      Hey Stephanie! Just want to say I'm a fan. Could you share how you take such good care of your hair despite all the weight fluctuations and surgery. Thank you

    22. Hermione Granger

      Stephanie, you look absolutely gorgeous and glowing! So happy for you!

    23. rusnytė

      Your sooo beautiful 😍😍😍🥰🥰🥰♥️♥️♥️💜💜💜

    24. Sandy HU

      Hi Stephanie, can you please share where can I buy this full length compression socks? Thanks

    25. Virgi Chan


    26. Maria do Carmo Sarmento

      I did the ablation and the other thing they also do most of the times...can’t remember the name. My leg was full of large bulges which were my veins; it was really painful in the warm weather so it was really needed. My leg looks perfect right now :) hope you fully heal fast!

    27. Panda Pants

      You look so much healthier with a big more weight on. Your shape is lovely too, strong And healthy.

    28. Rohith Gampa

      Seems like varicose veins to me. Might be due to some standing job if you are in any itis genetic as well or it might hormonal or because of overweight. Can be anything

    29. Marina Alfonso alfonso

      You look beautiful!! Thanks for being so inspiring ans truthful :)

    30. Jade

      I have to say, you look amazing ! I know I am late to the game. I've been binge watching some of your videos since I saw you on Abbey Sharp channel. I think gaining weight suits you well and it is refreshing to see someone on youtube caring more about their health than their physique.

    31. kevin chen

      3:33 "Jeff and I have been apart" My heart sinks "He's been in x I've been in y" Oh, you meant location-wise

    32. TheIsa709

      Your the sweetest! 💋

    33. Julia Flores

      u look so good, so much better than before in my opinion, but u are always beautiful and you seem really nice, fun and like a good person ! Thank you for your honesty

    34. G. almalkii

      Omg u look so so beautiful like I’m not even kidding u or compliment u like u look so good 🌱❤️.

    35. Lorena P

      Just started following you..Girl I didnt see nothing wrong with your look beautiful at the beginning and now you look stunning..its there an email where i can write to you..i have real body issues..i have my self esteem body so wrong ..have frenchfries legs and flat butt and lots stomach..thanks for puting this from Texas my name is lorena 😔😣

    36. Mo n

      Lolol - I've had to learn how to make compression sock sexy lololol... they are amazing for flying

    37. Alana Fernandez

      Your body is legit perfect 😍

    38. Emily Williams

      Super cute and sexy. 🤩👌

    39. Maria Cruz

      I am so happy that this vidro helps anyone. But can somebody help me with my ED? I constantly thinking about food and i want to end that. I want to live my life.

    40. Lümmelmann

      Haha ice cold she is farting in the beginning 😂

    41. Emily Rose Wright

      Would love for you to talk about any changes in your style, I loved you talking about crop-tops, what else have you started to like more of now that you have more curves? What has stayed the same? Love you, love all in!!!

    42. Rita Odisho

      idk why but I love u

    43. J BOX

      Honestly.., you didn't look as good when you had a six pack, to me??? You are soo adorable right now...!!! Keep up the good work

    44. Kate Earley

      Where is your bodysuit from?! love it and you

    45. Tal Adiv

      Worries about not training and deteriorating is really relevant to these Corona-virus lock-down days..

    46. Abby Luna

      i literally love you so much!! I've discovered you're videos years ago and you've inspired me in so many way. To really learn and love my body. I love how genuine you are and true to yourself and true to your feelings. Thank you for sharing your journey.

    47. Kai Fleming

      Bad body image hasn’t really improved huh since you went all in.. you need a man to make you feel good about yourself.. wrong message Stephanie!

      1. Riany

        @Kai Fleming Of course I watched the whole video. Did you miss the part where she said she's been losing weight too? And is it a sin to stock up some candies for the sake of sating sugar cravings every once in a while? My only take on your comment is you dislike her now because she isn't as thin as you want her to be. She's toxic to your expectation because she doesn't fulfill it, correct? Cool, Jan. Guess I'm done here. Suit yourself.

      2. Kai Fleming

        Of course I watched the whole video! I used to be fan of hers but now she is very toxic! Let me ask if you guys watched the whole video? Or did you miss the part where she has 5 rows of candy in her house looking like a grocerie store! Is that healthy? Is that how your shelves at home also look? Full of fattening unhealthy food.. Stop encouraging People to accept unhealthy choices bc your body wants you too.. that’s why obese people have issues with food and talk to therapist. You guys don’t understand that’s she unhealthy, sad actually

      3. Evie Elizer

        Ofc......pinpoint one thing she said instead of watching to get the whole message🤦🏽‍♀️

      4. Riany

        Kai Fleming Did you even watch the whole video?

    48. Wei Liao

      Instantly noticeable difference other than the body shape is, your skin is so much better!!! it's smooth and glowing and it makes you look younger!

    49. jeslyn ruan

      if i had her body i wld nvr hv to worry about a thing in life gosh

    50. Hello handsome with Yogi babe

      I love your content Stephanie .💕💕💕💕💕

    51. Ellenor Bjornsdottir

      Survival fat: it makes you look voluptuous. Don't listen to the assweasels telling you to moderate yourself. That's temperance propaganda. Your body will tell you how much (and what types of) food it needs to be strong and healthy.

    52. Natasha Young

      I’m soo thankful I found your channel!! WHENEVER I feel down or insecure about my weight I come here and listen to how positive you talk about your journey and how you choose to love your new body. I have two babies and just gave birth a few weeks ago. It’s definitely a struggle to relax and focus on “healthy” me instead of dropping the baby weight as fast as I can. You’re such an inspiration and I hope I can continue to love my new body and let it do it’s thing right now☺️

    53. Sov

      You’re wonderful

    54. Sov

      You’re so vibrant

    55. SE Robinson

      I think its great! Your body is leveling out. Its takes a while but you are doing great!

    56. Alana Dillon

      You looking amazing !

    57. tasha lief

      Im living for thick Stephanie, she looks so good.... and that ass! Amazing

    58. belgiumstates

      Where does you bodysuit at 4:40 come from ? PS : I just discovered your channel and I really like the content your making. It is really refreshing to me to see a different approach of what healthy and fit means. thank you ! 😘

    59. Alejandro Andretti

      When do you start dieting again to be fine this bulking has gone to long😥😅

    60. Li Zett

      Yay for bands only program! Because of the Corona-stuff all the gyms are closed where I live. Just did my first at home workout this morning, and it was pretty darn good. However, I love variety, so I would be happy to get your bands program :) And maybe the dumbbell one as well, as I have 2.

    61. TheFit Byble

      You look bomb!!! Recover well!!! Your such an inspiration! And go Jeff ! You guys are the team!!! 💕💕💕💕💕💕

    62. tinyfitreads

      Please do at home workout program for beginners ☺️

    63. Ligia PN

      WOW, you look really good!!!!!😍❣️🔥🔥

    64. Cori K

      You look fantastic!!!!

    65. magnuman008

      When are you guys getting married? ;)

    66. Stranger On The Internet

      You look so beautiful and healthy ❤️

    67. Samantha Sibert

      That’s a neat device for the compression socks, what is it called?

    68. Glo

      Thats it i need to stop being so harsh on my self! You inspire me to not be afraid of eating carbs and going all in. I love you soo much!

    69. narutoyondaime14

      You look great!

    70. Traca1026

      I am excited for the at home workout!!!

    71. Kithmini Cooray

      You're amazing and so inspiring Stephanie. Makes me feel not so alone as I go through my own weight gain and recovery journey ❤

    72. Yvette Cousin

      omg your body is so womenly now.... like old school beautiful curves!

    73. Sanja Marin

      You look soooo good! You look like this is how your body was built to look. You are so gorgeous but you don’t need anyone to tell you that

    74. Kat Pickles

      Hello lovely Stephanie! Those nails tho! You are a hair and nail growing powerhouse! I just got around to watching this video and it couldn't come at a better time. I'm about to have the same surgery for the same reasons. No one mentioned to me that I would not be able to work out legs for two weeks or that I would have to wear these fancy compression socks which, let me tell you, I know I will struggle deeply with. I also have the same problem with my ovarian veins which will be a separate surgery. I can't tell you how much it helps me to see you talk about this procedure! I feel like I'm completely in the dark! Do you feel like your swelling has reduced? I swell so much after workouts and for the longest time I thought it was just normal! I really hope the surgery makes a difference. Was the procedure painful? My doctor told me it would be. 😬 He says that it's a pain that I've never experienced. Well yeah, I've never had my veins burned, sir. Lol. You are such an amazing person. I wish you all the best and I truly hope the surgery helps with your swelling and leg heaviness. Much love!

    75. 해록

      You are always lovely ❤️

    76. Nia Gayle

      Do you get gel polish?

    77. Lil

      You're so inspiring 💜

    78. Trinity Jasnica

      I'm having that same procedure done soon on my leg due to vein problems from when I was born. You're taking this like a champion!

    79. Archon

      I don't understand what's the point of compression socks? can anyone explain

    80. Alissa D

      Hi Stephanie! Would you be able to tell me your hight and current weight? I just subscribed to your channel 😊

    81. Lukasz P

      I cannot believe how gorgeous you became with the weight gain. Better then Kim Kardashian. You definitely deserve to be on HUfast amazing story when most people shoot for the opposite you proved them this is the true sexy woman. Smart looks and fit you got it all!👌

    82. J Dixson

      Do you do any research? I remember in some of your first videos it showed your journey of you getting your Phd.

    83. Alex Jarvis

      I love your optimism and joy! SO beautiful!😍 THANK YOU❤️❤️❤️

    84. Deepa Jinan

      You look so beautiful and wholesome !!

    85. Mr Sandman

      I wish you never let yourself go 😭 Fast food, junk food is never good for your health. Exercise will not even help. Your exxess fat in your body is showing and its not okay, could lead to diabetes. I have cheatmeals but not as many as you do. Dont let the vlogs destroy your health and body. Its alright to have comfort food but not TOO MUCH. Im just worried. I dont want people calling you "pig". Im a fan 💕

      1. Mr Sandman

        - thanks mate for understanding 😔😘

      2. Mr Sandman

        Mari Grimm Im really sorry if I have offended somebody. My intentions are pure and Im not here to judge anyone :'( I was severly sick because of junkfoods........ i just dont want that to happen to anybody 😢 eating a lot of junk could destroy the gut. Im just very concern.... I know the vlogs makes her happy, mukbangs and all. Im very glad 💕 but too much of junk, again could make you ill. Ive been there and Im never coming back. Stay healthy my friend... I support women and men in this world, I do 🙏✌️💕

      3. -

        Janice Yana I agree with you

      4. Mari Grimm

        You're so gross. She had an eating disorder that she's trying to heal from. How about you get a life and stop sharing your ignorant opinion that nobody asked for?

    86. Yelena Smol


      1. -

        Yelena Smol so true!

    87. Cory Lion

      Thick like cold oatmeal 🤣

    88. Miss Kat

      You are such a beautiful and inspiring person! Thanks for being authentic about being healthy is more than what your body looks like. You only have one body, be kind to it.

    89. Sara Staal

      Dang... I just wanted to say, your body is so beautiful, and you’ve been such an inspiration to me.❤️

    90. Rafaella !

      Why stephanie doesn't upload video!! I love the way she talks, and I find her all in journey very interesting... I am waiting weeks for her to upload

    91. Daoko Piano

      You are so beautiful 😍 honestly, you’re such a delight ❤️

    92. Edith Wu

      you are glowing

    93. Natalie Hjelmroth

      You're helping so many people, thank you for being so honest and real about what you are going through🙌❤

    94. Queren M

      You look beautifuullllll

    95. Tiffany S

      I’ve got to go back a few videos and figure out how to do this all in!! Also it is so great to see you happy with your “thicker” body. You look great and HAPPY!! Will definitely get the at home program

    96. klleeful

      You are pretty from the inside out.

    97. Дана Филатова

      I just wanna say thanks. I've been watching your videos for almost two years and i keep watching. It all started when i was looking for some cheatdays to watch instead of real eating. Yeah, i had an ED and it had gone so far i just stopped eating. It had been about 3 years of dieting, counting calories, losing/gaining weight and suffering. I even was ready to kill myself because of self-hate(idk if this word exist, but i hope you can understand what i mean). But then you started posting videos about your "all-in" experience. First time i saw it i thought it wouldn't help me and ignored that video. But after half-year struggling i finally decided to stop ignoring "all-in" videos and watch them. And, you know, i had tried about 5-6 times before i understood that "all-in" is what i need. Now i'm eating whatever i want and feel really fresh and happy. I haven't even gained so much weight. It's the best feeling in my life. Couple of months before i couldn't imagine my day without 3+ hours of training and counting calories, but now I'm here, eating favourite food and training as much as i want and it's all because of your videos. I really love your channel and yourself. You're so brave and confident, such a role model for me. Thank you for your work, i suppose you help lots of people feel better. Sorry for my english, it's probably not so good, but i hope you, guys, can understand what i've written. Lots of love from Russia💞💞💞😘

    98. Melissa Perez

      Could you please do an in depth video on your vein ablation? I have to get the same procedure done and I can’t seem to find many videos about it online. I’m very active and healthy, I remember the first vascular surgeon I went to told me I had to lose weight( I am of a healthy weight and do HIIT 5 - 6 days a week ) and that I was too young to get the surgery (I’m 24) and that I would have a difficult pregnancy (if I ever got pregnant because of this). I obviously got a second opinion and found a doctor that will perform the surgery. I would like some insight from someone who is active as well and what the transition is like back to training.

    99. Daniel Holt

      You didn't need surgery. You have a fast metabolism especially with that metabolism and appetite. I wish you took advantage of what I told you to do. Such as walking fast for an hour a day 5 days a week, physical yoga full body 15 minutes a day 5 days a week, and also full body split or full body Bulgarian HIT 5 days a week. Jeff Nippard created that full body HIT. The reason for this is you weighed more so it would have created a build change by taking advantage of this. Fast walking creates that gravity pull down so you have overall muscle in your body distributed. Fat loss would have been gradual but it would have been balanced out by muscle building. Your income is over $50,000 a year so nothing is holding you back. It's not will power, it's logic. I put together a really good 84 set and 140 set full body split you just fill in the lifts, they also have the choice of cross training. Jeff Nippard's HIT plan is 21 sets a day, and I modified it to be 35 sets a day at 5 sets a lift full body at 5 days a week really euphoric. These two are really good reads on workout: Read the comments in those first two links too, lots of integral good info I couldn't fit in the articles. To be more technical if you want to do the extra math. To figure out your lean body mass get a $30 Omron handheld bio-electfic impedance device from, input athletic, your gender, age 30 no matter the age, and answer what exactly what it asks for fairly accurate results. Hold down on the weight button to get there faster. If a person gets 244 pounds on the weight scale for example input 244 pounds bodyweight. If you get 18% bodyfat, 244 X 0.18 = 44 pounds of fat. 244 -44 = 200 pounds of fat free lean body mass. For calorie intake such as with 100 pounds lean body mass as an example I did 100 X 14 X 1.5 = 2100 calories per day. That should work for most people at that lean body mass. But depending on their activity level per day it could increase such as to 100 X 14 X 2 = 2800 calories per day. You don't change your calorie intake daily, you keep it the same everyday. Your weekly activities your body tends to build an equilibrium in metabolism for this. Keeping it at the same amount everyday in the proper amounts heightens it. There's 2.5 multiplier 100 X 14= 1400 X 2.5 = 3500 calories Only have 110g simple carbs at the most at a time because it stores as liver glycogen, and liver glycogen can only store up to 110g. You can have far more complex carbs that only store as muscle glycogen, and the body can store a lot more muscle glycogen than liver glycogen. Excess simple carbs store as fat, and you may miss getting enough glycogen causing muscle destabilization, poor recovery, lack of appetite, and taking in extra expensive protein. For 3500 it would be 100 X 0.36 = 36 X 2 = 72g protein a day, 288 calories. 59g fat a day, 531 calories. 1400 (base metabolism) / 3 = 467 calories. 3500 - 467 = 3033 calories / 2 = 1517 calories 72 / 3 = 24g protein, 59 / 3 = 20g fat 24 X 4= 96, 20 X 9 = 180, 180 + 96 = 286 1517 - 286 = 1231 / 4 = 308g carbohydrate calories for first 2 meals 467 - 286 = 181 / 4 = 45g carbohydrate calories for 3rd meal All day 72g protein, 288 calories 59g fat, 531 calories 661g carbs, 2643 calories Meal 1 upon waking 6am 24g protein 20g fat 110g simple carbs 198g complex carbs Meal 2 2 pm 24g protein 20g fat 110g simple carbs 198g complex carbs Meal 3 10pm 24g protein 20g fat 45g simple carbs Cutting 3500 - 288 = 3212 / 2 = 1606 / 4 = 402g carbs 72g protein, 59g fat, and 402g carbs 1606 - 531 = 1075 calorie deficit 1075 X 7 = 7525 calories burned a week A pound of bodyfat is 15% water and 3473 calories 7525 / 3473 = 2.17 pounds fat burned a week. With walking or running make sure you have good posture. This also tires your muscles out faster focusing on muscular balance instead of pounding on the body and central nervous system. You become aware your muscles get tired early and you stop walking or running sessions much earlier. This makes it to where you use muscles in the movement to gain a lot more longevity in time with much greater output to while you stop early at first, you can go much longer also not breaking your body down over time. Lolo Jones at 5'8" is 161 pounds bodyweight such as in this photo and video: For another woman at the same height she can get up to 175 pounds and look really good but she would build overall muscle in other regions that aren't hurdles specific. But a key feature to her training is she has overall the whole body trained and built muscles overall of her whole body. She squats 462 pounds and she can clean 199 pounds 5 times in a set at 161 pounds bodyweight. At 5'9" at 161 pounds bodyweight she only looks like she weighs 130 pounds bodyweight so that is very lean muscle. 70kg = 154 pounds + 45 pound bar = 199 pounds clean. *21-35 sets a day, 3-5 sets a lift, 3-5 sets a muscle group, 7 lifts, Jess Nippard's HIT 3-5 days a week 21 sets is 28 minutes a day. 35 sets is 47 minutes a day. These two can be done with all cross training at once such as sleds, tire flipping, Olympic weightlifting, rope climbing, etc. you can put everything in there if your gym supports that. *84 sets, 28 lifts, 3 sets a lift, 9 sets a muscle group, 5 day full body split 84 sets, at 17 sets a day takes 23 minutes a day. *140 sets, 28 lifts, 5 sets a lift, 15 sets a muscle group, 5 day full body split 140 sets, at 28 sets a day takes 38 minutes a day. Cool reading:

      1. Daniel Holt

        Part 3 What I wrote in this comment are generally problems all women have, even guys too. The problem is women want to avoid weightlifting altogether or lift too light because they're afraid they'll look like guys which is partially true. But they would usually have to lift significantly more than they do to look like guys. 4 rep maxes in a lift won't make them look much bigger and they can lift a huge amount here, 12 rep maxes once they're hitting big weights they'll have to watch out here but it will usually show itself much sooner. 30 rep maxes in slow twitch muscle fibers you can lift whatever you want it won't make a difference, and it will greatly enhance your training. Doing gymnastics with it's bodyweight work can also build a lot of proportioned muscle which is why gymnasts are so strong and fit, that's a bit too much for most people but it's an example. This was all written to encourage women to get into more diverse lifting, develop great performance, and lift excellently with proper knowledge of what it can attain and why. To work rectus abdominis someone takes a dumbbell and puts it on their stomach while laying on a bench. They start out with a reasonably lighter weight. They suck in their abs all of the way in gradually, and then expand their abs all of the way out gradually and repeat in full range of motion each way. They do this for 30 rep maxes using a dumbbell that works on that rep range, then later 12 rep maxes, and then sometimes 4 rep maxes on the first set followed by 12 rep maxes. Make sure to have a good ab workout overall too, ab bench crunches are excellent, as are hanging leg raises for lower abs, and ab bench twists for obliques. There are some women that look excellent just staying a reasonable bodyweight and doing physical yoga 5 days a week, maybe brief full body calisthenics, fast walking, or sprinting/running too. Having the skinny appearance isn't always ideal, and a little bit of fat, but not "fat", is good like 18% bodyfat to 23% bodyfat. Some women have the build to be more skinny, others look better if they have some fat but aren't "fat" and I mean really good looking women. I can respect the effort if a woman looks like a guy she more likely related to guys and wants to have a male level workout. She's not my type but I like the workout effort. There's female powerhouses that still look female that focus on performance and usable strength moreso than poundages, and focus on having a more overall well rounded routine for this. They can still have good 4 rep maxes and good 30 rep maxes while keeping 12 rep maxes to a certain level to where they have the potential to beat up bigger strong guys easily if they really apply themselves. Such as the male Bruce Lee at 135 pounds in his prime in 1970 and after could 1 inch punch a 235 pound man 15 feet away in less than a second, and he could destroy the really big guys without cheating like not breaking their knee caps right away he would beat them at their level without trying. He practiced on a 700 pound punching bag specially made for him as a gift, regularly. That particular punching isn't well known, not sure who gave it to him. His friends gave him heavy punching bags but they weren't that heavy. There's also people that just want to be skinny or fat and that fits them socially, but for a lot of people I've seen amazing transformations where women are hot if they properly lose the fat with a well rounded routine, same of a well rounded routine if the woman is skinny and puts on lean muscle. It's also personally more respectable for them to apply themselves and attain that level even if they're not that attractive. Most women who can become hot have no idea they can become hot, and they don't like looking like they're fat they're not happy with themselves to be realistic. There's some people with a really low genetic energy, it doesn't matter how much or how little money they make or how much or how little education they have, same of with or without morals same with children, stop wasting space and just go away.

      2. Daniel Holt

        Part 2 If a woman could bench press 550 pounds, squat 700 pounds, and deadlift 700 pounds who also fully developed her IIAs she would weight 255 pounds bodyweight 18% bodyfat, 209.1 pounds fat free lean body mass, 70 pounds of non-lifting muscle, 139.1 pounds of lifting muscle, 27.82 pounds of IIB, 111.28 pounds of IIAs she'll look like a guy. If a woman did the same but she capped off her IIAs to much lower and just focused on 30 rep maxes, 70 pounds would be non-lifting muscle, 27.82 pounds would be IIB, which is 97.82 pounds bodyweight so far, and say she built 20 pounds of IIA in total that is 117.82 pounds of fat free lean body mass not counting bodyfat, at 18% bodyfat that is 144 pounds of bodyweight that would work for a lot of women, and they would look very attractive. It also depends on her height. Women's total strength yield in the higher levels is usually half this, so 275 pound bench press, 350 pound squat, and 350 pound deadlift for 70 pounds non-lifting muscle. 5'10, 170 pounds 18% bodyfat, 70 pounds non-lifting muscle, 69.55 pounds of lifting muscle, 13.91 pounds of IIB, 55.64 pounds IIA, 139.55 pounds bodyweight as long as she has well proportioned and overall developed muscle it would look very good. A lot of women would be afraid of this but then they're not doing physical yoga, well rounded weightlifting/cross training, fast long distance walking, running, sprinting, or gymnastics, so they don't fill out nearly as well. Stephanie Cohen weighs a little bit more than she would for her top level powerlifting poundages because low bodyweight powerlifters usually don't develop IIAs. Some IIAs are preferred for performance, and powerlifting is about lifting totals not performance. A pure powerlifter's goal is usually to get the most poundage in a lift with the least amount of bodyweight in a high lift to lower bodyweight ratio. Someone that enjoys athletics more will weigh a little bit more like Stephanie Cohen which it looks good but isn't powerlifting specific. Doing athletics like gymnastics, boxing, calegic wrestling, and mixed martial arts will develop more IIA muscle but it usually won't be that much IIA muscle for women. Stephanie Cohen's primary sports she started out in were gymnastics, olympic weightlifting, and powerlifting. Since women aren't into powerlifting nearly as much there's a lot more room for improvement in bodyweight to lifting ratio for Stephanie to get in there. If it were competitive like guys she wouldn't stand a chance with those IIAs giving her extra bodyweight. I like her style a lot more overall I don't like the lack of performance of pure powerlifters but they do show what maximal poundages are possible. Powerlifters are very limited, and bodybuilding replaced powerlifting by a long shot in athletics like Football, boxing, rugby, etc. Stephanie Cohen is 5 feet tall and averages 123 pounds with 1 rep maxes for IIBs of 242 pounds bench press, 507 pound squat, and 545 pound deadlift at 1294 pounds total. She also does steam room to remove 10 or 20 pounds of water from her body for powerlifting competition so she really weighs from 133 pounds to 143 pounds. Most likely 143 pounds at 18% bodyfat which is 117.26 pounds of fat free lean body mass. So she looks great at only 5 feet tall at 143 pounds. Carrying more bodyfat women in the 5'5" to 5'10" range can probably weigh in the 160 pound range at 18% bodyfat, 131.2 pounds fat free lean body mass, if they're very conditioned with well proportioned muscle the right proportion of IIBs and IIAs which the other training I mentioned outside of weightlifting itself. IIBs it would almost be impossible to put on too much size. Aly Raisman is a gymnast and she looks like a total Goddess but she is only 5'2" at 115 pounds bodyweight with a shoe size of 6.5. She probably weighs more in her off season weight and she probably still looks excellent. A lot of women who are overweight will rush to lose the fat, guys too, instead of properly taking advantage of it to gain muscle to look much learner and well proportioned. It would be wiser of them to do lean bulking such as cutting out fat intake to just 58g a day. 2730 calories a day at 57g of simple carbs and 57g of complex carbs a meal for 3 meals 8 hours apart for 342g of carbs a day, 60g of protein a day for a total of 1608 calories a day, 1122 calories of fat a day is 125g of fat a day. A lot of people don't have this much fat, they usually have a lot more simple carbs that convert to fat instead. Cutting down to 57g of fat a day, is 2121 calories a day in all that is a 609 calorie deficit a day that actually increases metabolism. Lowering carbs, or having too much simple carbs at a time but not enough carbs in the right time intervals really slows down metabolism. No refeeds are required, that's 4263 calories of fat burnt a week while still increasing your testosterone, muscle, and metabolism. While a woman's testosterone is much lower than a man's, the woman's hormone profile is more sensitive in testosterone levels so in the right gender ratios having the optimal gender testosterone levels is highly effective. There are 3473.1 calories in a pound of bodyfat, a pound of bodyfat is 15% water. That's 1.23 pounds of bodyfat burned a week while still putting on strength and muscle. For women that's hard to decide because sometimes when they look bigger they just need to cut bodyfat, and they need a much more accurate bodyfat analyzer to figure that bodyfat percentage out. In this case 12 rep max strength can keep going up. They could also have a lack of well rounded strength the routines I gave work out overall more muscles, instead of focusing on less muscles more. Also added the 60 minutes of fast walking and 15 minutes of physical yoga a day 3-5 days a week will add a lot more overall muscle that actually leans out the muscle and makes it appear smaller but more cut, later a 20 minute sprinter runner combo is good, and work out the rectus abominus. Ideally again bodyfat should be 18% for women, and the body will actually look leaner if it has more muscle and more cuts at the same bodyfat. Rectus Abdominis is rarely worked. It is an abdominal muscle underneath the outer ab layer. When someone properly works them it tightens up the abdominal area a lot and makes someone look a lot leaner at their bodyweight and bodyfat. Physical yoga builds a lot more muscle overall in areas muscle isn't always built, as does fast walking, running, sprinting, calisthenics that's done as a temporary replacement completely of weightlifting, and working out the rectus abdominis, weightlifting by itself can be too limited and too time consuming in this department. 60 minutes Fast walking, and 20 minutes sprinting/running are done separately to keep the routine tightly packed, while 15 minutes physical yoga should be done every weightlifting routine.

      3. Daniel Holt

        Part 1 Women who look like guys because they put on so much muscular hypertrophy:!/img/httpImage/image.jpg_gen/derivatives/article_750/bass17f-6-web.jpg A woman can put on muscular hypertrophy and still look like a woman when working the IIAs 80% 12 rep max (80% of 1 rep max), but when she gets to a higher strength level at a certain point they can't work the IIAs near to full lifting capacity, capping off the poundage in this range no longer increasing the poundage in this range, otherwise they put on too much size looking like guys, but they can still work their higher rep ranges at 30 rep maxes slow twitch muscle fibers and their 100%-94% fast twitch type IIB muscle fibers at 1-4 rep maxes at full lifting capacity. They can still develop significantly high strength levels of the 100% to 94% fast twitch type IIB muscle fibers as 20% of muscular size, fast twitch type IIA muscle fibers are for size, definition, hypertrophy, and mass as 80% of muscular size, IIAs are also good for sports that involve more strength muscle endurance. IIB muscle fibers account for 20% of muscular size and total strength, which is why light weight powerlifters can lift so much is they work mostly fast twitch IIB muscle fibers. Bruce Lee who lifted heavy got up to 165 pounds, but focused on slow twitch muscle fibers and fast twitch type IIB when he got back down to 135 pounds bodyweight for lightning fast movement. 18% bodyfat is still ideal for women (ideal ranges 18% bodyfat to 23% bodyfat) even for powerlifting, for men that would be 12% bodyfat (12% bodyfat to 17% bodyfat ideal for men). For women that are 115 pounds bodyweight, 145 pounds bodyweight, and 175 pounds bodyweight each at 18% bodyfat range. A woman can weigh more like 145 pounds to 175 pounds while looking light and petite depending on height such as 5'0", 5'5", and 5'10" also if they have well rounded training good well rounded weightlifting, fast walking, sprint/runner combo, physical yoga, and working rectus abdominis; and these aren't necessary but show great results doing gymnastics, soccer, or martial arts. These are necessary using yoga, weightlifting, long distance walking with other periods of sprinter/runner combo because it builds overall more proportional muscle in all of the regions while looking light, especially the legs. Building good legs adds a lot of lean body mass and bodyweight while at that bodyweight the person looks very lean at 18% to 23% bodyfat. The legs won't look too big and the quads won't stick out. Good looking competitive female bodybuilder during competition: For women that's hard to decide because sometimes when they look bigger they just need to cut bodyfat, and they need a much more accurate bodyfat analyzer to figure that bodyfat percentage out. In this case 12 rep max strength can keep going up. They could also have a lack of well rounded strength the routines I gave work out overall more muscles, instead of focusing on less muscles more. Also added the 60 minutes of fast walking and 15 minutes of physical yoga a day 3-5 days a week will add a lot more overall muscle that actually leans out the muscle and makes it appear smaller but more cut, later a 20 minute sprinter runner combo is good. Ideally again bodyfat should be 18% for women, and the body will actually look leaner if it has more muscle and more cuts at the same bodyfat. Physical yoga builds a lot more muscle overall in areas muscle isn't always built, weightlifting in itself can be too limited and too time consuming in this department. What I wrote in this comment are generally problems all women have. The problem is they want to avoid weightlifting altogether or lift too light because they're afraid they'll look like guys which is partially true. But they would usually have to lift significantly more than they do to look like guys. 4 rep maxes in a lift won't make them look much bigger and they can lift a huge amount here, 12 rep maxes once they're hitting big weights they'll have to watch out here but it will usually show itself much sooner. 30 rep maxes in slow twitch muscle fibers you can lift whatever you want it won't make a difference, and it will greatly enhance your training. If the person isn't doing a well rounded muscle routine and over relying on certain muscles like biceps, their biceps will get bigger while not being nearly strong enough for their size. The reason for this is that the individual muscle group like biceps pulls from all of the other muscles of the entire body, so if the overall muscles of the body aren't built the biceps will grow too big with less strength. That's why some female powerhouses have high levels of strength but their muscles aren't nearly as big, as they are well rounded in muscular development. The biggest pro heavyweight bodybuilders are well rounded, but they just got so huge all of their muscles are big. It is still true that a woman with a well rounded weightlifting routine of 12 rep maxes can get too big like that photo of Nicole Bass, RIP, but that's what she wanted. I'd feel bad using women that are alive that are good examples and look like pro heavyweight bodybuilders, because they want to look like guys and take pride in it. Beforehand they actually looked like attractive petite women and could have gone more of the direction of Stephanie Cohen, Brigitte Goudz, Lolo Jones, Aly Raisman or other female gymnasts, or a good female soccer player. If the woman trains right she can still throw down and rough house without a scratch and without a bruise without looking like a mishapen dike but they're all incredibly really lazy mentally and physically. Some pro arm wrestler got his forearms really huge, another strongman who is well proportioned is just as strong at arm wrestling, the top of his class in the biggest weight class of strongman, yet has much smaller forearms. Another lifter only focuses on his neck so it is way too huge, yet his neck strength is still limited. This is highly relevant for those that want quality solid balanced lifting whether a male or female. I wrote this article and comments for both men and women, but since it's based on top performance mostly guys will be attracted to it. I didn't limit the content to include women, and I also recommend women achieve the best performance and quality that they can there's a far ways they can go focusing on 4 rep maxes, 30 rep maxes, and eventually capping off their 12 rep maxes. Most performance is in 30 rep maxes anyway. I find most women and men stupid so I did not write this for stupid people. It was inevitable I was going to write this I had to get into the female gender and what they should focus on. You notice female gymnasts, even the strongest ones, balance out their femininity very well because they focus moreso on 4 rep maxes and 30 rep maxes, and cap off 12 rep maxes, while they also focus on their gymnast conditioning outside of weights moreso a lot of it is bodyweight work and calisthenics. Jay Cutler can flat bench 550 pounds, squat above 700 pounds range, and deadlift above 700 pounds range all raw at 275 pounds bodyweight 4% bodyfat (He got these lifting amounts at 19 years old, so he may have gotten higher) for a raw total of 1950 pounds. He would have 264 pounds of fat free lean body mass. If without IIBs and IIAs Jay Cutler would only weigh 100 pounds of non-lifting muscle like organs and tissue. He had 164 pounds of lifting muscle, 32.8 pounds IIBs, and 131.2 pounds of IIAs. If he was only IIB he would be 132.8 pounds not counting bodyfat with 550 pounds raw bench press, 700 pounds raw squat, 700 pounds raw deadlift, and raw 1950 pounds total.