Bodybuilding and nutrition 101 (for women)

jelleigh

I'm wondering if someone can give me some 'coles notes' on nutrition if I'm lifting? I want to start a lifting program like Stronglifts 5x5 but I know nothing about appropriate nutrition when lifting other than you need protein to repair. I see a lot of posts about people eating at maintenance or surplus in order to build muscle. Do I have to do that? I'm currently about 50 lbs overweight which I want to lose obviously. Can I train and just eat at my normal deficit? I did some searching but there's so much info I wasn't sure where to start and it's a bit overwhelming.

My stats
5'8" , 190 lbs. Not positive about body fat % but I know it's high.
TDEE is around 2000
Currently averaging between 1300 - 1600 calories a day (but I'm following 5:2 )

Any help would be appreciated ! I really feel in the dark on this.

trigden1991

If you are 50lbs overweight then you need to focus on reducing your bodyfat percentage first. You need a calorie deficit which you can consistently stick to so don't make it too great. 50lbs could take up to a year to lose!

That being said; you should start lifting and focus on progressing your strength. Protein should be somewhere in the region of 0.6g/lb of bodyweight to help you retain as much muscle as possible with carbs/fats generally being less crucial.

jelleigh

Ok great! Thanks for the advice. I've been confused about it. And ive set a slow goal of 1 lb per week. I'm down 25 lbs since I started in August so I'm on schedule still.

Thanks for answering!

cnbbnc

jelleigh wrote: »

Ok great! Thanks for the advice. I've been confused about it. And ive set a slow goal of 1 lb per week. I'm down 25 lbs since I started in August so I'm on schedule still.

Great work so far! Just keep on with that deficit and continue lifting and you'll be surprised with the result once the rest of the weight is off.

jelleigh

Awesome. Thanks for the encouragement.

So should I be doing like 3 sets of whatever weight I can get 10-15 reps out? (That's what some trainers had me doimg before). Or should 8 be doing less reps with heavier weights like the Stronglifts program?

TR0berts

jelleigh wrote: »

Awesome. Thanks for the encouragement.

So should I be doing like 3 sets of whatever weight I can get 10-15 reps out? (That's what some trainers had me doimg before). Or should 8 be doing less reps with heavier weights like the Stronglifts program?

As a beginner, I'd suggest one of two options:

1) Pick a program that you can do and do whatever it says.
2) Work with a trainer/coach and do whatever (s)he says.

eta: For clarity - different programs (and trainers, for that matter) say to work either in particular rep ranges, or for a specific (per the program) number of sets/reps. Do it the way the program says.

MelissaPhippsFeagins

I have done this and lost 50 pounds: eat closer to maintenance (1800 or so) and do the strong lifts program. I eat .8 grams of protein for each pound of bodyweight daily. My bd% was 42 and is now 30. My goal this year is to get it to 25%. I was thoroughly wimpy in my lifts at the beginning. I couldn't even bench or OHP the bar. They are not earth shattering now, but I am.much stronger than I was. You can do this. Best of luck.

DancingMoosie

If you want to start Stronglifts 5x5, then do it and follow the program. It tells you exactly what reps/sets and schedule to do. You will build strength faster following 5x5 than doing higher reps with lighter weight. You can stay in a moderate deficit until you get closer to your goal weight, and then gradually increase to maintenance.

jelleigh

Thanks @MelissaPhippsFeagins and @DancingMoosie ! Great advice. Also glad to hear some first hand success Melissa . I'm thinking I will barely be able to do the bar too. Lol. But I don't mind- as long as I'm moving forward than I'm happy !

sammyliftsandeats

If you're untrained, the StrongLifts program will be good for you. It helps you develop a base of strength and you have the potential to make a lot of improvement. There's this thing called 'newbie gains' which is essentially a time period where a beginner makes pretty impressive leaps and bounds in their strength progress compared to someone trained.

If I can go from squatting the bar to squatting 160lbs in 7-8 mos, you can definitely do it. Just follow the program, rest properly, and eat to fuel the training so not too deep of a deficit.

Have fun! I really enjoyed that program.

jpena412

I actually just started the 5x5 program. I have about 10-15lbs still left to lose but wanted to get started on more weight training to preserve muscle mass. I like that it clearly explains how to perform each activity so that you have correct form. Feel free to add me as a friend!

jelleigh

Thanks @samanthaluangphixay and @jpena412 ! Today I did my first round of weights with a friend (not Stronglifts yet - just trying to learn form now) and I feel great! I'm really excited to move onto something a little heavier!