I bulked and just got fat.
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Wasn't expecting more replies - sorry about the late response.
We've ordered calipers, though we think the body fat reading is fairly accurate - it does seem to fluctuate around 2% though.
In regards to my diet, it's fine, I get plenty of nutrients, etc, regardless of whether it qualifies as clean. Moving on...
hill8570 -
In regards to protein, I heard the rule is 1g per lb? I can't seem to eat 140g without feeling sick, so I'm generally getting around 125 and am trying to increase it a little each week. Is that a horribly low number?
My husband seems to know what he's talking about with form - he has looked into it obsessively, partly because he's terrified I'll injure myself and partly because he's very inflexible and has struggled a lot with his as a result. I've seen a few videos myself too, and I'm pretty sure it's okay. (We did work out that, during squats, I haven't been trying to push upwards with my hips enough though, which has helped somewhat)
Stealthq - Thanks for the advice about reps and such. I would like to stick with the program I'm doing for a while longer, but will consider your suggestions if I don't see improvements.
I do appreciate that I could eat at maintenance, but it would take longer...
Strangely, I don't seem to have any problems with presses, for the most part. I suppose they're just not as difficult...?
Oh, Anniebotnen -
I had a quick look at your link - I'm not planning on doing this more than once Don't think I could stand the constant cutting, lol. 0 -
FromHereOnOut wrote: »Just going to throw this out there as an option, since I don't think anyone else has mentioned it ...
Since your goal is strength and not necessarily increasing muscle mass, you don't actually have to bulk. You probably shouldn't if you're not happy with what are objectively speaking going to be minor changes after a month.
You could eat at maintenance and recomp, or eat at a slight deficit and continue to lift. You should still be increasing strength even in a cut since you're new, and are not already lean.
Another thing to consider - it might be easier for you both physically and psychologically to alternate adding reps and adding weight rather than just adding weight every time. It's a slower workload increase, and personally I found it to be reassuring that at the same time I increased the weight, I decreased reps. Made me more confident I could handle the increase, you know?
You'd follow the basic SS template, start with 5 reps per set, then at the next session do 6 reps, next session 7 reps, next session 8 reps, next session 9 reps, next session back to 5 reps and increase weight. Repeat. There's undoubtedly a formalized plan out there that does this, but I don't know it. The routine I followed that used a similar periodization scheme was AllPro's Beginner, but the lifts were a bit different and the rep range was 8-12 ...
Another thought - anyone else think it might be a good idea for OP to do very slow, controlled lifts with a bit less weight? I'm thinking of making all of those stabilizer muscles really work hard, since it sounds like that's what she really needs to help with the hypermobility.
^^All of this!
Adding reps is what I do (on some exercises, but not all) and for what it's worth, I really enjoy it. When I get to the higher reps, I do a day of very slow (especially on the negative) sets, before I move on to higher weight/lower rep next workout.
Co-signed.
Decrease weight and increase reps, concentrate on immaculate form within a range of motion you find comfortable (so don't worry about squatting beyond parallel if you can't etc), eat slightly above maintenance, ensure you are hitting your protein goals and be conservative in your approach.
Personally I think ditching SS would be better and moving to something more dynamic like a solid kettlebell routine where the focus is slight different would also be in your interests.
Finally see if you can get a referral to a sports physio who specialises in HMS. That would be the ideal solution.
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if her goal is to get stronger- how is increasing cardio and not increasing weight's helpful??FromHereOnOut wrote: »Just going to throw this out there as an option, since I don't think anyone else has mentioned it ...
Since your goal is strength and not necessarily increasing muscle mass, you don't actually have to bulk. You probably shouldn't if you're not happy with what are objectively speaking going to be minor changes after a month.
You could eat at maintenance and recomp, or eat at a slight deficit and continue to lift. You should still be increasing strength even in a cut since you're new, and are not already lean.
Another thing to consider - it might be easier for you both physically and psychologically to alternate adding reps and adding weight rather than just adding weight every time. It's a slower workload increase, and personally I found it to be reassuring that at the same time I increased the weight, I decreased reps. Made me more confident I could handle the increase, you know?
You'd follow the basic SS template, start with 5 reps per set, then at the next session do 6 reps, next session 7 reps, next session 8 reps, next session 9 reps, next session back to 5 reps and increase weight. Repeat. There's undoubtedly a formalized plan out there that does this, but I don't know it. The routine I followed that used a similar periodization scheme was AllPro's Beginner, but the lifts were a bit different and the rep range was 8-12 ...
Another thought - anyone else think it might be a good idea for OP to do very slow, controlled lifts with a bit less weight? I'm thinking of making all of those stabilizer muscles really work hard, since it sounds like that's what she really needs to help with the hypermobility.
^^All of this!
Adding reps is what I do (on some exercises, but not all) and for what it's worth, I really enjoy it. When I get to the higher reps, I do a day of very slow (especially on the negative) sets, before I move on to higher weight/lower rep next workout.
Co-signed.
Decrease weight and increase reps, concentrate on immaculate form within a range of motion you find comfortable (so don't worry about squatting beyond parallel if you can't etc), eat slightly above maintenance, ensure you are hitting your protein goals and be conservative in your approach.
Personally I think ditching SS would be better and moving to something more dynamic like a solid kettlebell routine where the focus is slight different would also be in your interests.
Finally see if you can get a referral to a sports physio who specialises in HMS. That would be the ideal solution.
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lucygoesrawr wrote: »(For the record, I'm already overweight)
Generally, you'd want to cut till you were at or at least close to your desired weight, and then you begin bulking. That being said and in my opinion, bulking is only worth it if you have a solid weight lifting routine. Not sure what you are doing but whenever I'm in my bulking cycle, I see satisfying results.
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if her goal is to get stronger- how is increasing cardio and not increasing weight's helpful??FromHereOnOut wrote: »Just going to throw this out there as an option, since I don't think anyone else has mentioned it ...
Since your goal is strength and not necessarily increasing muscle mass, you don't actually have to bulk. You probably shouldn't if you're not happy with what are objectively speaking going to be minor changes after a month.
You could eat at maintenance and recomp, or eat at a slight deficit and continue to lift. You should still be increasing strength even in a cut since you're new, and are not already lean.
Another thing to consider - it might be easier for you both physically and psychologically to alternate adding reps and adding weight rather than just adding weight every time. It's a slower workload increase, and personally I found it to be reassuring that at the same time I increased the weight, I decreased reps. Made me more confident I could handle the increase, you know?
You'd follow the basic SS template, start with 5 reps per set, then at the next session do 6 reps, next session 7 reps, next session 8 reps, next session 9 reps, next session back to 5 reps and increase weight. Repeat. There's undoubtedly a formalized plan out there that does this, but I don't know it. The routine I followed that used a similar periodization scheme was AllPro's Beginner, but the lifts were a bit different and the rep range was 8-12 ...
Another thought - anyone else think it might be a good idea for OP to do very slow, controlled lifts with a bit less weight? I'm thinking of making all of those stabilizer muscles really work hard, since it sounds like that's what she really needs to help with the hypermobility.
^^All of this!
Adding reps is what I do (on some exercises, but not all) and for what it's worth, I really enjoy it. When I get to the higher reps, I do a day of very slow (especially on the negative) sets, before I move on to higher weight/lower rep next workout.
Co-signed.
Decrease weight and increase reps, concentrate on immaculate form within a range of motion you find comfortable (so don't worry about squatting beyond parallel if you can't etc), eat slightly above maintenance, ensure you are hitting your protein goals and be conservative in your approach.
Personally I think ditching SS would be better and moving to something more dynamic like a solid kettlebell routine where the focus is slight different would also be in your interests.
Finally see if you can get a referral to a sports physio who specialises in HMS. That would be the ideal solution.
Eh? I didn't recommend "increasing cardio".
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I started using an Aria wifi scale over a year ago and it said my body fat was about 40%, which I believe was accurate. It came down steadily along with my weight until it hit about 25%... Then it fluctuated between 25 and 27% for *8* months, while my weight stabililized. I too thought I was not making progress despite pics showing a difference. I went this week and got a DEXA scan just to double check. There is nothing more accurate than a DEXA scan. It said my body fat was *17%*. My scale stopped working a long time ago!
Most body fat scales have a "normal" and "athletic" mode. They do not work as well for people who are muscular - they are way more accurate the more fat you have. But you can try switching to the athletic mode and see if it seems more reasonable.
Use pictures, calipers and measurements instead to guage progress from this point on. If you really need to know more accurate, get a DEXA scan. If you want a better estimate than the scale, Bod Pods are supposed to be fairly good too.0 -
if her goal is to get stronger- how is increasing cardio and not increasing weight's helpful??FromHereOnOut wrote: »Just going to throw this out there as an option, since I don't think anyone else has mentioned it ...
Since your goal is strength and not necessarily increasing muscle mass, you don't actually have to bulk. You probably shouldn't if you're not happy with what are objectively speaking going to be minor changes after a month.
You could eat at maintenance and recomp, or eat at a slight deficit and continue to lift. You should still be increasing strength even in a cut since you're new, and are not already lean.
Another thing to consider - it might be easier for you both physically and psychologically to alternate adding reps and adding weight rather than just adding weight every time. It's a slower workload increase, and personally I found it to be reassuring that at the same time I increased the weight, I decreased reps. Made me more confident I could handle the increase, you know?
You'd follow the basic SS template, start with 5 reps per set, then at the next session do 6 reps, next session 7 reps, next session 8 reps, next session 9 reps, next session back to 5 reps and increase weight. Repeat. There's undoubtedly a formalized plan out there that does this, but I don't know it. The routine I followed that used a similar periodization scheme was AllPro's Beginner, but the lifts were a bit different and the rep range was 8-12 ...
Another thought - anyone else think it might be a good idea for OP to do very slow, controlled lifts with a bit less weight? I'm thinking of making all of those stabilizer muscles really work hard, since it sounds like that's what she really needs to help with the hypermobility.
^^All of this!
Adding reps is what I do (on some exercises, but not all) and for what it's worth, I really enjoy it. When I get to the higher reps, I do a day of very slow (especially on the negative) sets, before I move on to higher weight/lower rep next workout.
Co-signed.
Decrease weight and increase reps, concentrate on immaculate form within a range of motion you find comfortable (so don't worry about squatting beyond parallel if you can't etc), eat slightly above maintenance, ensure you are hitting your protein goals and be conservative in your approach.
Personally I think ditching SS would be better and moving to something more dynamic like a solid kettlebell routine where the focus is slight different would also be in your interests.
Finally see if you can get a referral to a sports physio who specialises in HMS. That would be the ideal solution.
Eh? I didn't recommend "increasing cardio".
typically kettlebell and "more dynamic" routines are increased cardio.
because yeah- 100 KB swings aren't about strength training... and most people don't have access to the full range of KB's to work on strength... they usually stop at like 45-500 -
if her goal is to get stronger- how is increasing cardio and not increasing weight's helpful??FromHereOnOut wrote: »Just going to throw this out there as an option, since I don't think anyone else has mentioned it ...
Since your goal is strength and not necessarily increasing muscle mass, you don't actually have to bulk. You probably shouldn't if you're not happy with what are objectively speaking going to be minor changes after a month.
You could eat at maintenance and recomp, or eat at a slight deficit and continue to lift. You should still be increasing strength even in a cut since you're new, and are not already lean.
Another thing to consider - it might be easier for you both physically and psychologically to alternate adding reps and adding weight rather than just adding weight every time. It's a slower workload increase, and personally I found it to be reassuring that at the same time I increased the weight, I decreased reps. Made me more confident I could handle the increase, you know?
You'd follow the basic SS template, start with 5 reps per set, then at the next session do 6 reps, next session 7 reps, next session 8 reps, next session 9 reps, next session back to 5 reps and increase weight. Repeat. There's undoubtedly a formalized plan out there that does this, but I don't know it. The routine I followed that used a similar periodization scheme was AllPro's Beginner, but the lifts were a bit different and the rep range was 8-12 ...
Another thought - anyone else think it might be a good idea for OP to do very slow, controlled lifts with a bit less weight? I'm thinking of making all of those stabilizer muscles really work hard, since it sounds like that's what she really needs to help with the hypermobility.
^^All of this!
Adding reps is what I do (on some exercises, but not all) and for what it's worth, I really enjoy it. When I get to the higher reps, I do a day of very slow (especially on the negative) sets, before I move on to higher weight/lower rep next workout.
Co-signed.
Decrease weight and increase reps, concentrate on immaculate form within a range of motion you find comfortable (so don't worry about squatting beyond parallel if you can't etc), eat slightly above maintenance, ensure you are hitting your protein goals and be conservative in your approach.
Personally I think ditching SS would be better and moving to something more dynamic like a solid kettlebell routine where the focus is slight different would also be in your interests.
Finally see if you can get a referral to a sports physio who specialises in HMS. That would be the ideal solution.
Eh? I didn't recommend "increasing cardio".
typically kettlebell and "more dynamic" routines are increased cardio.
because yeah- 100 KB swings aren't about strength training... and most people don't have access to the full range of KB's to work on strength... they usually stop at like 45-50
Oh I see.
My interpretation of the OP's goals was more she wished to use the training to improve the situation re: her hypermobility rather than be the strongest girl in the weights room - in other words the focus was more on rehabbing so her day to day life is improved first and foremost.
In my opinion that is better served by a more dynamic routine which certainly includes sufficient load to trigger adaptation and muscular endurance but does not involve potential extremes of motion (where the muscles are weakest and therefore risk of injury with HMS), eccentric movements or even maximal load. I am sure the OP could, with a decent KB routine, achieve sufficient strength to achieve her goals in that regard and the cap on load could mitigate the risk of overdoing it and hurting herself.0 -
Valid.
I understand the thrust of your comments.0 -
Given your size and the amount of lean body mass you have, 125 grams of protein is actually plenty enough. Even at 100 grams, that's likely over the minimum you need.lucygoesrawr wrote: »In regards to protein, I heard the rule is 1g per lb? I can't seem to eat 140g without feeling sick, so I'm generally getting around 125 and am trying to increase it a little each week. Is that a horribly low number?
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lucygoesrawr wrote: »hill8570 -
In regards to protein, I heard the rule is 1g per lb? I can't seem to eat 140g without feeling sick, so I'm generally getting around 125 and am trying to increase it a little each week. Is that a horribly low number?
My husband seems to know what he's talking about with form - he has looked into it obsessively, partly because he's terrified I'll injure myself and partly because he's very inflexible and has struggled a lot with his as a result. I've seen a few videos myself too, and I'm pretty sure it's okay. (We did work out that, during squats, I haven't been trying to push upwards with my hips enough though, which has helped somewhat)
1 g / lb is generally massive overkill. Best retrospective study I've seen concluded that 0.82 g / lb is the most for which there is any evidence of improvement. And even that's kind of overkill, IMHO. So if you're 140 lb (as you imply), then 115 g is more than enough. I wouldn't stress over it too much -- keep it in the 100 - 115 g range and you're golden.
Sounds like you're covered on form. Others have given lots of good suggestions as to other things to try. Good luck to ya!
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eating more isn't the only way to improve your lifts0
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FitnessTrainer69 wrote: »Eat below MX 250/500 cal. Only consume slow digesting carbs and lean protiens. Get plenty of rest and give it time. If you fail on a rep no biggy, as long as you keep good form with the ones youve completed. Only use a scale for weight but realize it fluctuates daily 1/5 lbs. Stay away from sugars ( soda, candy, ICE CREAM, ect ). I lost 80+ lbs and the best advice I can give is give it time and stay consistant.
Where this post came from:
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First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!
no, OP won't need to do that...
clean eating has nothing to do with weight loss.
and good luck trying to bulk on chicken and vegetables ....
Ugh. No doubt. Brings back memories of my strict paleo bulk of 2012. Got so tired of eating so much food.0 -
First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!
no, OP won't need to do that...
clean eating has nothing to do with weight loss.
and good luck trying to bulk on chicken and vegetables ....
the amount she would have to eat while bulking makes me want to vomit
Every single time this subject comes up- all I can think of is the Brofessor-
"because you can't bulk on 10 boiled chickens and 10 buckets of quiona.
HA.
There's always tuna
talk about a case of mercury poisoning...
I've actually done this with this result.
TL;DR - don't do this.0 -
Does your doctor know you are bulking with strength training? Mine strictly forbade weight training for similar issues. (Swimming was basically what was recommended.) If your doctor does recommend the weight training, it might be worth your while to get a qualified trainer while you're learning. Maintaining a healthy body weight was also emphasized. Your joints are more prone to injury, so heavy lifting is something you should do very carefully, if at all.0
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Maitria - As I said before: losing weight has caused MORE issues than I had before. I have heard from others (on the official uk hypermobility forum I was given the link to by the first physiotherapist I saw) that they've had the same experience. Multiple medical professionals (including an orthopedic surgeon) have approved what I'm doing with the strength training, and expressed no concerns about my weight. I appreciate that you're trying to help, and thank you, but it seems like you haven't read my posts properly.
I'm not sure I understand why using a kettlebell over a barbell would be better for me. I can tell you that I came across a blog a long time ago written by a lady with hypermobility who was a power lifter (I think? Something like that - sorry, I'm not familiar with the proper terms yet) who did all the normal lifts like deadlifts and was fine, she just had to be careful not to hyperextend anything. I also came across a video about a man who was some sort of olympic weight lifter with the same condition who also did normal lifts, same thing - he just had to be careful about form. If they can do it, why can't I? All I'm hearing is that I shouldn't try too hard now, and it makes me a bit sad, if I'm really viewed like that... The current program I'm on has solved many problems already, so I see no reason to stop it. I haven't had any injuries (had plenty from cardio stuff though). I really do appreciate the advice, honestly - but can you see my point?
I hope this post doesn't cause offence, I'm not trying to be confrontational or anything.
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Another thought - anyone else think it might be a good idea for OP to do very slow, controlled lifts with a bit less weight? I'm thinking of making all of those stabilizer muscles really work hard, since it sounds like that's what she really needs to help with the hypermobility.
Yes, in fact I'm surprised OP's been cleared to lift this heavy. Many people with hypermobility are advised to lift no more than 20 lbs. (Also - to stay in the middle 50% range of motion and to be extremely mindful of form, and to never go to failure. People can make adequate gains after two sets, or even one, anyway.) Pilates and swimming are recommended activities, in moderation, everything in moderation - varied movements are better than overly repetitive ones, because they incline people to overuse injuries. Definitely no explosive or plyometric activity (so yeah, not sure about kettlebells...)
Not saying no weight lifting is a good idea ever, but all the advice I've come across is to stay on the light side, and to be careful.0
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