Newbie 5'4" 147 lb 49 yo

Surfingbodi

Hi!
I just want to introduce myself and get any feedback anyone is willing to give.

Current situation: out of shape, about 20 lb over my after babies weight where I was at about 23% body fat. Work part-time as snowboard instructor and river guide. Have gotten so out of shape can't keep working unless I get this turned around.

Current
Weight 147
Body fat - 30'ish %
Hypothyroid (pain in my *kitten*)

Ideal
Weight 130 +/-
Body Fat 22 %

Need good cardio on top of wanting good muscle mass due to things I like to do like run, surf, snowboard

Advantages - I usually get strong quickly relatively speaking. Cardio is harder. Never had luck with increasing muscle while decreasing weight.

Did 5x5 today for first time though I use to do some free weights periodically
Doing a bit of HIIT to get in condition for boarding

Suggestions?!?!

Thank you and so happy to be here!

Gari

Surfingbodi

Oh and here was my 1st 5x5 today:

Did my first strong lift 5x5 today
10/26/14
Bench 65
Dead lift 105
Barbell row 60
Squat 85
Overhead press 45

Struggled a bit with form and will try to get video on here soon for feedback
We only have one 'rack' at my gym. Felt like the guys were patient but still, what is the etiquette? I waited my turn, jumped in, knocked it out but probably could have done more weight on squats if not so rushed. The weights for each person were so diff that squeezing others in doesn't really seem to work? I only did the squats and overhead press off it.

__freckles__

You said you never had luck building muscle while decreasing weight - that's because it's pretty much impossible to build muscle while eating a calorie deficit. Only exceptions are beginners, obese peeps and those using steroids. Only way to build muscle is to eat a calorie surplus and gain weight.

If you're looking to lose weight and decrease body fat, I would not recommend bulking right now. You should eat at a slight deficit and continue to lift weights. Also make sure to eat plenty of protein. You will be able to burn fat and keep a good amount of your lean body mass so your existing muscles will "pop."

Surfingbodi

Ty Freckles and that really makes sense. So lifting weights is fine for now but maybe I stay more with higher reps less sets till I get to the weight/body fat I'm looking for?

__freckles__

Surfingbodi wrote: »

Ty Freckles and that really makes sense. So lifting weights is fine for now but maybe I stay more with higher reps less sets till I get to the weight/body fat I'm looking for?

Reps and sets really depend on the program you are following. If you are doing Stronglifts, stick with the 5x5 plan. You can still increase strength without building muscle (sounds weird, but it's true) due to neural adaptations.

Once you get down to your ideal body weight then you can focus on building muscle and start bulking. This is when you can switch over to a hypertrophy program, but I've known ladies to use 5x5 programming as well with good results.

Good luck! :flowerforyou:

SilentDrapeRunners

Yeah I would also recommend getting your BF% down before bulking. It varies from person to person as to what BF% you should be at before bulking, but if your goal is 22% BF then that's a good place to get to before bulking. HIIT cardio is great (especially when cutting or in a deficit) because it results in less muscle mass loss as compared to longer bouts of cardio. So it's an ideal type of cardio to add in when you want to focus on lifting and maintaining muscle mass.

It depends on the program as to how many reps/sets you do. I've stuck with the same program during cutting, bulking, and maintaing. Basically after warm-up sets, my first several working sets are in the 4-6 rep range and then the remaining sets are in the 8-10 rep range. I don't think you have to stick with higher reps workouts when cutting, but I'm not entirely sure.

Surfingbodi

Ty freckles and silent! Been doing HIIT as well as 5x5 weights so I am thinking to stay with weights but only 3 x per week for strength and really lean more on HIIT and general cardio till I get BF down. I just got a scale that includes BF and percent water. Has electronic sensors. Seems my BF is really high! 34! Any know how accurate these are!

3laine75

Hi

Like the girls said, you probably won't add a great deal of muscle ATM if you're trying to lose weight (maybe some though, if you've had a big break from it). You CAN gain amazing strength though and maintain the muscle you've got

I just wanted to add, if you think your form isn't perfect, start the programme as intended - with the empty bar (and 66 and 88 for rows and deads, if I remember correctly ). It'll seem too light but it helps get your form down and the plates soon add up.

Good luck with it.

PwrLftr82

Did you do all those lifts in the same workout?