I want to make sure I'm on the right track. (A weightlifting/strength training question)

Mrsallen6_11

OK, I'll start with the basics; I'm 23, 5' 0", and currently 115 lbs. I was eating around 1200 to 1300 calories per day and exercising (mainly running, zumba, and yoga) 3 to 4 times a week. Now just this past week I decided I didn't just want to lose weight, I also wanted to gain some muscle and strength as well but I don't plan to really bulking (I don't really have the equipment right now to bulk anyways). So I've finally started using my Nike Training Club app again, incorporating that in at least 3 times a week, doing some form of cardio (my regular running, zumba, or yoga) the other three days, and having one rest day for the week but it's not really a full rest day though cause I'm still pretty active. I also do a quick 15 min. body weight (no weights) workout every morning to start my day.

I've notice recently, today specifically, that a lot of people have been posting about weightlifting and strength training, and I've been doing my homework a bit and reading plenty of replies to some of these other threads as well but I wanted to make sure I've done the right thing.

I realized that if I was going to, I guess it would be a recomp (please correct me if I'm wrong about that), I needed to eat a bit more. So I updated my goals on MFP to maintain and it upped my calories to 1500, which I know on my hard exercise days I will most likely (based on my research) meet that goal or should exceed it, and on my light exercise and rest days I'll eat a bit less than that.

Is this correct? Did I make the right choice? Based on my research this should be correct, but I wanted to get help from the MFP Vets/Gurus out there first. I know ya'll will be able to help me better than Google, at least I hope.

Thanks in advance for any replies that you give, good or bad.

Sorry for multiple posts, I just want to make sure I put my question in right place.

~ Kris

ndj1979

If you are not weight training you are going to have a hard time putting on any muscle. Is joining a gym not an option? if not, you could look into the "you are own gym" programs, but the gains from those, in my opinion, would be pretty minimal…

If you are going to do mainly cardio and eat more, I don't really think that is going to get you where you want to be…

what is your goal??

Springfield1970

Unless you're following a proper progressively heavier weight lifting routine that incorporates all muscle groups, you will very likely just gain fat if you're eating over maintenance.

It sounds like you are very sporty, why not learn how to lift?

Re bulking, I'm the most fat phobic person, but I was very surprised how my body turned out in my bulk, and have gone from over 30% body fat to 15-18% in a few bulk/cut cycles.

LKArgh

Like others have said, you need to get seriously into strenght training and eat at a surplus, A 15 minute workout will not build muscle.
If you do not like lifting, there are other routines to help recomp using body weight, so do your research and figure out what works for you.

KarenJanine

I ran your numbers through this TDEE calculator, and putting you at 3-5 hrs of exercise per week, it gave the following: (http://scoobysworkshop.com/calorie-calculator/ )

BMR 1323
TDEE 2051 (i.e maintenance)

Eating just 1500 cals will still be a deficit. To 'recomp' you should eat at maintenance while following a full body resistance programme. If gym is not an option then there are some body weight programmes. If you are new to strength training you may see some newby gains. Beyond that if you want more muscle you'll need to eat above TDEE and strength train (i.e. bulk).

azamlynn2000

Hello kris,
You are doing great so far. Some resources that I use right now are
www.iifym.com
And IIFYM women exclusive on Facebook

IIFYM stands for "if it fits your macros"

In the FB group, you can consult with a coach for around $35 dollars and they will give you macros numbers ( for fats, carbs, and protein) that you can use to attain whatever goal you are shooting for, and we all basically use myfitnesspal to track our food.

Also, the IIFYM calculator will give you great numbers that you can start with. On the FB page you will also find people who follow their macros and who have had ammmmmmmaaaazing results. I have personally dropped 3 lbs this week, eating at 1825 calories, but essentially making sure that I am hitting my macros .

Hope that helps. Good luck

TavistockToad

azamlynn2000 wrote: »

Hello kris,
You are doing great so far. Some resources that I use right now are
www.iifym.com
And IIFYM women exclusive on Facebook

IIFYM stands for "if it fits your macros"

In the FB group, you can consult with a coach for around $35 dollars and they will give you macros numbers ( for fats, carbs, and protein) that you can use to attain whatever goal you are shooting for, and we all basically use myfitnesspal to track our food.

Also, the IIFYM calculator will give you great numbers that you can start with. On the FB page you will also find people who follow their macros and who have had ammmmmmmaaaazing results. I have personally dropped 3 lbs this week, eating at 1825 calories, but essentially making sure that I am hitting my macros .

Hope that helps. Good luck

Or use the IIFYM website which is free....

Mrsallen6_11

Thanks for the help so far. Let me clear a few things up though.

ndj1979 wrote: »

If you are not weight training you are going to have a hard time putting on any muscle. Is joining a gym not an option? if not, you could look into the "you are own gym" programs, but the gains from those, in my opinion, would be pretty minimal…

If you are going to do mainly cardio and eat more, I don't really think that is going to get you where you want to be…

what is your goal??

My 15min morning routine does not include weights, but my afternoon strength training workouts are 30 - 45 minutes long and they include weights and an 8lb medicine ball. Right now my weights only go up to 10lbs, but I'm going to buy a few heavier plates, and possibly a bar as well, this weekend.

My goal mainly is for body image (to be completely honest), and for me to be successful reaching that goal muscle gain and definition is required (hence the research and my question on MFP), and I understand that since I'm limited right now, the gains will be very slow (except for a few newbie gains). But I'm willing to work, as hard as it takes, for the body that I want. Because I don't just want that body, I want the muscle and the strength that goes with it.

I workout at home because it's cheaper than my local gyms and I'm not willing to drive over an hour to go to a cheaper gym.

ndj1979

Mrsallen6_11 wrote: »

Thanks for the help so far. Let me clear a few things up though.

ndj1979 wrote: »

If you are not weight training you are going to have a hard time putting on any muscle. Is joining a gym not an option? if not, you could look into the "you are own gym" programs, but the gains from those, in my opinion, would be pretty minimal…

If you are going to do mainly cardio and eat more, I don't really think that is going to get you where you want to be…

what is your goal??

My 15min morning routine does not include weights, but my afternoon strength training workouts are 30 - 45 minutes long and they include weights and an 8lb medicine ball. Right now my weights only go up to 10lbs, but I'm going to buy a few heavier plates, and possibly a bar as well, this weekend.

My goal mainly is for body image (to be completely honest), and for me to be successful reaching that goal muscle gain and definition is required (hence the research and my question on MFP), and I understand that since I'm limited right now, the gains will be very slow (except for a few newbie gains). But I'm willing to work, as hard as it takes, for the body that I want. Because I don't just want that body, I want the muscle and the strength that goes with it.

I workout at home because it's cheaper than my local gyms and I'm not willing to drive over an hour to go to a cheaper gym.

are you going to have the ability to do barbell squats and deadlifts from home?

what routine are you following with your weight? sets/reps, etc?

Mrsallen6_11

Yes, I've done barbell squats before, without a squat rack, and I remember how to keep good form, plus I have my husband to help. NTC does its workouts based on time, for example it'll say do squats for one minute and then the next exercise it'll say do single leg down dead lifts for one minute, and usually it repeats these exercises 3-4 times throughout the circuit. I haven't really counted my reps, but if I had to guess I'd say 20 with the 5lb weights and maybe 15 with the 10lb weights, I could be wrong about that though.

The app also offers different workout programs, I haven't started one yet though, that plans out your weeks for 3 months with different routines from the app and adds cardio in as well.

I use this app because it already has the routines laid out, that I don't have to spend time figuring out what I going to do for 30-45min. and I don't have to look all over the internet for a routine. Though I do have a few weight lifting routines saved on my phone for when I want to change it up a bit but I haven't tried them yet.