Losing weight on 5x5 program

RachNRoll

I’m so thrilled that there’s this group for us ladies doing the 5x5! I hope I find the answers and support that I need, as well as help others with what I can here on this group.

I’ve been on this program for 2 and a half months consistently. My boyfriend does powerlifting and he was the one who introduced me to strength training. Before that I thought that only cardio was good.

I started doing this because I was desperate with my body. Long story short: moved countries/job, adaptation issues, bacteria infection all together made me gain 8 Kg in about 5 months. So one day I shattered in pieces and my bf felt helpless to see me depressed like that and he brought me with him to the gym. I started and I loved it!

I’m obviously still a newbie but after only 2 weeks I noticed some differences in my back (they were tighter). Of course I cleaned up my diet and started counting calories to a weight loss, and most recently I started to track my macros as well.

The reason I’m posting here is to know if there are ladies out there with the same goal as me (at least for now), loosing weight. Or, have you done it before?
So far I lost 3 Kg but to be honest I hoped I had lost a bit more since I started… I’m loving the progress in my body though, don’t get me wrong, also I love the fact that I’m stronger and fierce but I have to be honest, the number in the scale is really important for me…

Sorry for the long post, I just felt so glad that his community exists and I felt like sharing a bit

canadianlbs

a lot of us had upticks on the scale when we first start to lift, or restart after a rest. basically, your body reacts pretty strongly to any sudden increase in the work that you ask it to do.

don't lose heart. two weeks is pretty early to be worrying.

Sumiblue

Sorry about your struggles but welcome to SL. I lost weight while doing SL 5x5 but the weight loss came from my deficit. I researched fat loss because that's what I wanted; not muscle loss. I got my protein up to roughly 1g/ lb body weight & continued lifting 3x/wk. I didn't have a lot to lose so my deficit was set to .5lb/week.

DawnEmbers

When I first joined the group and went through SL, I was obese and eating in a deficit. I did lose weight though in general the main contributor is going to be the calories. Fitness does give other goals to help not focus all the way on the scale. The scale went down but it wasn't always consistent but that's general with losing weight because there are many factors that affect the result the scale shows.

tiffanylacourse

Great answers above.

I haven't officially started (and stuck with) StrongLifts yet, but I am planning to. I have lost about 20 lbs and have another 55 or so to lose. Feel free to add me!

Isca_1

Ugh, I feel you on this. I have a fair bit to lose. I was hoping it would be a little faster, but I have been eating back my calories burned cause I'm hungry. I need to up my protein more, and eat less. So easy to say, so hard to do!

Good luck!

lwhayes820

I'm new to the group and planning to start SL 5x5 in the next two weeks. I just got a new power rack and bench and we are planning to put it together this weekend! I have lost about 22 lbs since joining MFP in Jan. I have been doing a combo of cardio and strength - all at home with elliptical and various videos.

I still have about 60 lbs to lose to my final goal. But, really, I'm more interested in my waist line being below 35" and building muscle as I get fitter. I have a general weight goal, but not etched in stone.

I'm thrilled to have a space where I can share and learn from like-minded women!

I really need help putting together meal plans that include enough protein. I've read NROLW and Thinner, Stronger to get an understanding of those plans. They have good guidelines on cutting and good strength programs. As a newbie - this one fits the bill for me. I just need some help getting the meal plans more robust.

Any suggestions?

Thanks

DawnEmbers

My somewhat vague suggestions is go with whatever you are going to want to eat and work the day to meet your macronutrient goals (protein, etc). Just have to find what works for you. Some need to cut things out, or like to limit carbs and such. I couldn't be like my grandma and have my only carbs other than veggies be front a tiny rice krispie treat. I try not to have candy every single day but I make what I like work. Though veggies do give you more volume for less calories. I like variety but others like consistency and the same meals most of the time with a little variety for micro nutrient help (different vitamins and such). So, that's the general answer to what to do meal plan wise.

However, I still struggle to meet the protein goal. Need to get some meat cooked but get lazy so end up relying on protein bars a little too much. I did find a non-diary based that is 20 grams of protein and low calorie, so that was a plus but still, other food sources would be a little better to get in more often.

melodiclyrics

lwhayes820 wrote: »

I'm new to the group and planning to start SL 5x5 in the next two weeks. I just got a new power rack and bench and we are planning to put it together this weekend! I have lost about 22 lbs since joining MFP in Jan. I have been doing a combo of cardio and strength - all at home with elliptical and various videos.

I still have about 60 lbs to lose to my final goal. But, really, I'm more interested in my waist line being below 35" and building muscle as I get fitter. I have a general weight goal, but not etched in stone.

I'm thrilled to have a space where I can share and learn from like-minded women!

I really need help putting together meal plans that include enough protein. I've read NROLW and Thinner, Stronger to get an understanding of those plans. They have good guidelines on cutting and good strength programs. As a newbie - this one fits the bill for me. I just need some help getting the meal plans more robust.

Any suggestions?

Thanks

What kind of diets are recommended in those books? I'm not familiar with them. I'm currently doing low carb, moderate protein, high fat. Although, I'm beginning to believe that my protein isn't adequate, so I feel generally confused.