Lifting programme/weight loss ideas?
Cockney365
Posts: 52 Member
Hello all,
Apologies if any questions in here replicate what has already been asked elsewhere, there is so much info to trawl through I can't go through it all and still find time to sleep!
Quick background, been heavy since time began. Went from 17st 4lbs to 12st 2lbs using common sense, exercise and WW. Life happened, put on 2st. 1st January 2013 started properly on MFP. 1200 calories, the usual. Started with 45-60minutes cardio and some odd weights, lost 20lbs. Life happened, didn't put any weight on but had time to re-evaluate my diet and workout options. Did the whole BMR/TDEE-20%, now on 1700 calories, 45/30/25 carbs/protein/fat. Started with Jamie Eason's Fat Loss workout programme from bodybuilding.com but since moving house twice, have fallen by the gym wayside lately.
Yesterday was first day of Stronglifts 5x5. Did 80kg squats, 80kg barbell row, 35kg bench press, plus some press ups, planks, lat pull downs and then 15 minutes treadmill. Tomorrow is Workout B and will probably add a few more accessory lifts there too (not sure what yet). ALL my power is below the waist. For example, I can do 12 reps of each plate from 100lbs up to 310lbs with no problems (I know it's not the same as squats, I'm just giving you an idea). If I could ever get into a squat rack I reckon I'd be able to lift loads. In comparison my arms are pathetic so would like to improve my performance in that area! Trying to get the 80kg onto my shoulders is a nightmare!
What I would like some help/advice with, is whether this is the right programme for me. My main aim is to lower my body fat level (estimated/calculated to be around 35%). I'd like it to be around 22-25%. I'd like to be smaller/tighter overall but without necessarily being ridiculously strong. By that I mean I don't necessarily want or need to be able to lift 3 times my body weight, I just want to look good in and out of my clothes. I understand lifting will help that, and whatever anyone says I enjoy doing common-or-garden cardio like running and netball, so won't be giving that up. I just want to know if SL5x5 will help me lose weight, look smaller and feel better, or is it primarily aimed at increasing strength and muscle size. If I had to choose a body type to aspire to, I'd be somewhere between Beyonce and Serena Williams if that helps!
Current stats:
Height 5'7
Weight 12st 13 (181lbs)
BF% around 35%
Measurements (inches)
Bust 38
Underbust 34
Waist (smallest part) 31
Waist (belly button) 38
Hips: 43
Thighs (widest part) 28
I don't have any specific requirements with what I'd like my measurements to be afterwards, just probably smaller where possible (except the bust, mine has gone missing due to all the weight loss!)
Example of a days diet (this it today and is fairly typical)
Breakfast:
2 eggs, quorn (vegetarian) sausage, curly kale, mushrooms, semi skimmed milk
Lunch:
Brown rice, tuna, mixed vegetables, spring onion, bit of chilli sauce
Dinner:
Chicken and mushroom risotto (no creamy sauce though)
Snacks:
Brunch bar, grapes
Total: 1659 calories 181g carbs, 60g fat, 97g protein
If anyone has any useful advice, or can see anywhere I might go wrong or where I can make a few changes, or even just to say it all looks alright, I'd really appreciate it
Apologies if any questions in here replicate what has already been asked elsewhere, there is so much info to trawl through I can't go through it all and still find time to sleep!
Quick background, been heavy since time began. Went from 17st 4lbs to 12st 2lbs using common sense, exercise and WW. Life happened, put on 2st. 1st January 2013 started properly on MFP. 1200 calories, the usual. Started with 45-60minutes cardio and some odd weights, lost 20lbs. Life happened, didn't put any weight on but had time to re-evaluate my diet and workout options. Did the whole BMR/TDEE-20%, now on 1700 calories, 45/30/25 carbs/protein/fat. Started with Jamie Eason's Fat Loss workout programme from bodybuilding.com but since moving house twice, have fallen by the gym wayside lately.
Yesterday was first day of Stronglifts 5x5. Did 80kg squats, 80kg barbell row, 35kg bench press, plus some press ups, planks, lat pull downs and then 15 minutes treadmill. Tomorrow is Workout B and will probably add a few more accessory lifts there too (not sure what yet). ALL my power is below the waist. For example, I can do 12 reps of each plate from 100lbs up to 310lbs with no problems (I know it's not the same as squats, I'm just giving you an idea). If I could ever get into a squat rack I reckon I'd be able to lift loads. In comparison my arms are pathetic so would like to improve my performance in that area! Trying to get the 80kg onto my shoulders is a nightmare!
What I would like some help/advice with, is whether this is the right programme for me. My main aim is to lower my body fat level (estimated/calculated to be around 35%). I'd like it to be around 22-25%. I'd like to be smaller/tighter overall but without necessarily being ridiculously strong. By that I mean I don't necessarily want or need to be able to lift 3 times my body weight, I just want to look good in and out of my clothes. I understand lifting will help that, and whatever anyone says I enjoy doing common-or-garden cardio like running and netball, so won't be giving that up. I just want to know if SL5x5 will help me lose weight, look smaller and feel better, or is it primarily aimed at increasing strength and muscle size. If I had to choose a body type to aspire to, I'd be somewhere between Beyonce and Serena Williams if that helps!
Current stats:
Height 5'7
Weight 12st 13 (181lbs)
BF% around 35%
Measurements (inches)
Bust 38
Underbust 34
Waist (smallest part) 31
Waist (belly button) 38
Hips: 43
Thighs (widest part) 28
I don't have any specific requirements with what I'd like my measurements to be afterwards, just probably smaller where possible (except the bust, mine has gone missing due to all the weight loss!)
Example of a days diet (this it today and is fairly typical)
Breakfast:
2 eggs, quorn (vegetarian) sausage, curly kale, mushrooms, semi skimmed milk
Lunch:
Brown rice, tuna, mixed vegetables, spring onion, bit of chilli sauce
Dinner:
Chicken and mushroom risotto (no creamy sauce though)
Snacks:
Brunch bar, grapes
Total: 1659 calories 181g carbs, 60g fat, 97g protein
If anyone has any useful advice, or can see anywhere I might go wrong or where I can make a few changes, or even just to say it all looks alright, I'd really appreciate it
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Replies
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Stronglifts is a good program to follow to mitigate the risk of loss of LBM retention while dieting. Any muscle gains you may will be minimal. You can however get stronger and StrongLifts is a good program for this also. Upper bodies, and especially for women, are much weaker than lower.
As an example, as a % of my deadlift, which is my heaviest lift my others are the following:
- squats: 81%
- bench press: 50%
- overhead press: 35%
With regard to losing BF and getting smaller - it is mainly diet, i.e. eating at a caloric deficit. Cardio helps increase/create that deficit, but is not necessary. Strength training (and sufficient protein) helps ensure that the weight loss is fat and not muscle.
Have a read of this re calorie and macro setting: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
Your protein is on the low side.0
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