Lifting and Eating

TigerNY128

Hello everyone! I recently lost 42 pounds just by diet alone. I have just started lifting. My boyfriend is into body building, so he's training me, but he's not so great on nutritional advice as we have very different requirements. I would love to see what everyone's stats are and what/how much you eat and your macros.

I am 5'7", 134 pounds. I was eating 1300-1400 calories to lose weight but I'm starting to realize this is not enough for lifting and building strength and muscle. So far I'm on a 4 day a week lifting schedule. I always get at least 120 grams of protein a day.

Thanks to everyone for reading and sharing!

cejaibe

I try for 40p/30f/30c, and 1200 net (after consuming calories burned by exercise). I read just last night about the wave diet, which is basically what I do, on training days I eat more. I eat mostly paleo. For a month, I committed to no alcohol. I'm trying to cut. My size is 145#/5'-6". I'm 42.

What I try and what I do aren't dead on. Lately it's been 40p/40c/20f, 1400 net.
I started losing weight after 3 weeks. But at 4 weeks, I wasn't where I hoped to be. I had my cheat day and I'm back at it, attempting to stick closer to the plan. Today was the first day and I missed some things. But I understand that to get where I want to be, I will have uncomfortable days. I just don't want to interfere with my lifting for lack of energy. I'll give it a month. However, I do think I gained strength last month which, in hindsight, is the best thing for me.

I clean 95, squat 135, deadlift 185, shoulder press 65. I'm learning snatch, so keep the weight low. I need to work on my shoulders. I haven't been practicing jerk. I am working on static pull-up, just not there yet. I workout twice a day, one workout is either running 3 miles or walking. I rest two days a week, only one if I'm not crushed.

So that's my stats in a nutshell. I'm hopeful for serious gains over the winter. I'm planning to compete locally next spring/summer.

Jennloella

I eat around 2300. I haven't counted calories in some time, but pretty much eat the same thing. I'm in maintenance focusing on strength, so a bit of a surplus. I try to hit at least 150g protein a day.

rainbow198

Your plan sounds pretty good, but it does sounds like you should eat more. I would increase my calories slowly, like just 100 calories a day.

My maintenance calories are around 2500 calories. I eat slightly less then that during the week and I go over during the weekend when I'm a little more relaxed. At the end of the week the calories balance out so I don't lose or gain (other then temporary water weight from the weekend).

I eat balanced. Currently I strive for 40 protein/30 carbs/30 fats.

I workout twice a day 4 days a week...weights in the AM and speed walking for 3 - 4 miles after dinner. The other 3 days I just walk and/or do light workouts from Youtube or from an exercise DVD. I'm trying to increase my number of pull ups and get fancier with my jump roping skills (not strength I know).

I don't drink my calories from things like soda, store-bought juice and alcohol, but I will make homemade lemonade from time to time and I eat in moderation and watch my portions.

I'm really proud of myself and happy with my results.

Good luck OP!

janet0513

It depends what your goals are. Are you are looking to build muscle and/or strength or is it weight loss. Unfortunately it can be hard to do both at the same time so focus on one. For me it is weight loss. I have just adjusted my goals. I was doing the 40/30/30 but I needed a change. I have lost over 100lbs. My new goal is (1344 calories) P125g C85g and fat 56g. If you feel like you need to eat more, then increase on your 4 lifting days. Focus the majority of your carbs before and after workouts. I am 5'5" and 185lbs and 46 years old. I lift 4 days a week, cardio one day (the other 4 days I do a 15-20 min elliptical warm up and I walk 2x/day). My weekends are my off rest days.

nakima

Im 5'7 and 136 lbs and I have been taking in 1425 cals and I too noticed that my strength was lacking in the gym so I just bumped up to abt 1600 cals a day 45pro-35 carbs 20 fat lift 4 days a week 2 leg days and minimum cardio. I'm cutting right now and lifting heavy to maintain as much muscle as possible. I also use a pre-workout drink. It seems to help me get through.

TheNewKristin

I am 5'4, 160 (ugh, trying to lose) and on rest days I aim for 15-1600, 18-1900 on lifting days.

amr32r

Im 40,5'4,and 190 lbs... Im currently at 1430 cal. A day but im thinking i need to up my calories to 1600.cal on lifting days.

ars1300

If you are not trying to cut .8 grams per pound of body weight is sufficient for protein. I use 45% carb 25% fat and about 30% protein. That is my preference as I like more carbs than fats. Approx1800-2200 calories. I have learned to listen to my body more and adjust what days I need to. I am approximately 140 5'9" currently working to build more. I have an extremely sedentary job but work out 6 days per week w 3-4 good lifting sessions, and lately 3 cardios as week usually 1 60 min and 2 for 20-30 mins.

TigerNY128

Thanks for your replies everyone! I have upped my call to 1650 on nonlifting days and 1800 on lifting days. I just changed this week, but I could honestly tell a slight difference in leg day yesterday.