50 players and nutrition
dafoots0911
Posts: 347 Member
Hi Ladies, I am 57 and this is my third or fourth time doing Stronglifts. I usually stop (or make excuses) due to plateaus, stiffer joints, bored or just need a change. I can't remember my longest streak. But right now I am in week five, 115 squats, 75 bp, 75 rows, 65 phone and 140 dl. My goal is strength but main focus is fat loss especially in the gut.
I am extremely paranoid that my rear end and thighs will get bigger, which I don't want. I've always worked out so my rearend is not flabby and pretty close to solid. My thighs are a little loose so I'm hoping to get them harder by replacing that fat with muscle without getting bigger.
As far as nutrition, I am eating to lose and trying to not lose muscle. My gains have been OK so far but I know I am now entering the zone of the lifts getting tougher. My calories are somewhere between 12- and 1500. I have done the bulk thing and put on weight a year ago and tried the cut and I'm still trying to get rid of the bulk weight. I am a clean eater, don't do junk food and drink my cocktails on the weekend. Maybe three drinks on Saturday and one on Friday.
So my question to you ladies is can you give me some constructive feedback as to the best nutrition for a menopausal, big-bum, woman trying to lose weight. I cannot seem to break away from 155 to 150 weight that has fluctuated for the last three years. My lowest was 145 about 5 years ago when I went to a raw food diet. Felt great but not sustainable.
So any suggestions you have to offer me while on this program would be great. I really want to lose at least ten pounds. TIA
Sorry for the long post.
I am extremely paranoid that my rear end and thighs will get bigger, which I don't want. I've always worked out so my rearend is not flabby and pretty close to solid. My thighs are a little loose so I'm hoping to get them harder by replacing that fat with muscle without getting bigger.
As far as nutrition, I am eating to lose and trying to not lose muscle. My gains have been OK so far but I know I am now entering the zone of the lifts getting tougher. My calories are somewhere between 12- and 1500. I have done the bulk thing and put on weight a year ago and tried the cut and I'm still trying to get rid of the bulk weight. I am a clean eater, don't do junk food and drink my cocktails on the weekend. Maybe three drinks on Saturday and one on Friday.
So my question to you ladies is can you give me some constructive feedback as to the best nutrition for a menopausal, big-bum, woman trying to lose weight. I cannot seem to break away from 155 to 150 weight that has fluctuated for the last three years. My lowest was 145 about 5 years ago when I went to a raw food diet. Felt great but not sustainable.
So any suggestions you have to offer me while on this program would be great. I really want to lose at least ten pounds. TIA
Sorry for the long post.
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Replies
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Is the 1200-1500 calories/day putting you in a deficit? As long as you have a deficit, you should be losing weight.
As for nutrition, try to get adequate protein to help your muscles while lifting. You don't want to lose any of the muscle mass that you currently have. I believe the recommended protein intake is .8g of protein per KG to bodyweight.
Also, sometimes it is just the way we are built. You can't fight genetics. I am pear-shaped and will always have bigger thighs and more fat on my hips, but I can definitely lift to make my thighs stronger.1
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