Should I lose more weight before bodybuilding? Pics

JVRousseau

Hey there, new to this forum. Over the past year I've lost 60+lbs.

I currently weigh 138lbs and I'm 5'3. I have some chub around my body and would like to look more toned and athletic.

I'm confused because I've read online that if you have fat on your body and gain muscle, your muscle will just be hidden by the fat. But does that only apply to people with a lot of extra weight? Obviously, if I were to bodybuild back when I was 200lbs, I wouldn't notice muscle definition, but could I notice it now at 138lbs?

I added pictures below of my body currently. Hopefully some of you can give me better advice, since I'm totally new to the bodybuilding topic. Thank you so much for your help (:

RoxieDawn

The short answer is to start lifting right away even when in the beginning stages of losing weight.. The muscle mass you lose when losing weight can be minimized by following a structured lifting program and consuming ample protein in your diet.

This said, since you have lost the majority of your weight, now is a great time to start lifting. Just understand the fat you wish to lose is not replaced with muscle, so you still need to lose the additional fat in those problem areas and also build up your muscle to change body composition.

You have two choices, continuing to lose weight at a moderate calorie deficit, or recomp which is eating maintenance calories with/out small calorie deficit.

New to lifting will allow you to start reaping the rewards of your lifting program known as "newbie gainz". You will start seeing results almost right away, but these will taper off at some point and what you left with is maintaining your current muscle mass until you are ready to move to maintain/recomp or of course you can entertain the idea of bulk/cut cycles at a later time..


http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

cahubbard6421

Don't wait. The longer you wait the less progress you'll make. Start now and be thrilled making yourself hurt.

smcfetridge8

For weightlifting, you should lift between 12 reps and up for muscular endurance. If you are looking to make you muscles pop out or get bigger muscles your rep range between 8-12 reps, this is called hypertrophy training. Choose a weight that will make you full out fatigue in those rep ranges.

For a cardio program, aim to do long, steady training at a Heart rate range between 50-65% of your age-predicted heart rate max.

*Your age-predicted heart rate max is 220-(your age).

Talk to a nutritionist if you wish to improve your diet in order to reach your goals.

mom23mangos

You look to be close to where I started out. You could be pretty ripped in 3-6 months (if that's what you wanted) keeping a slight deficit, protein high and a progressive lifting program.

DancingMoosie

Yep, find a program and lift while in a slight deficit. I like stronglifts 5x5, but there are other good ones.

mortuseon_

mom23mangos wrote: »

You look to be close to where I started out. You could be pretty ripped in 3-6 months (if that's what you wanted) keeping a slight deficit, protein high and a progressive lifting program.

I'm following this thread because I'm similar-ish to OP - which lifting programme did you use, out of interest? And protein/carb/fat ratios? Sorry to bother you

lovebirb

Lift now!! It is truly life changing. Wish I had began my lifting program so much earlier than I had.

mom23mangos

mortuseon_ wrote: »

mom23mangos wrote: »

You look to be close to where I started out. You could be pretty ripped in 3-6 months (if that's what you wanted) keeping a slight deficit, protein high and a progressive lifting program.

I'm following this thread because I'm similar-ish to OP - which lifting programme did you use, out of interest? And protein/carb/fat ratios? Sorry to bother you

I did Body for Life with a macro split of 40/20/40 P/F/C. I'm running Wendler's 5/3/1 right now and not logging my food. I just keep a running track of my protein in my head.

I've posted these in older threads, but the first collage is my BFL progress. The second is after a year. I gained some weight back, but not a big difference.

mortuseon_

@mom23mangos Thank you, that's helpful, and your photos are really inspiring!

sardelsa

To echo the others, yes definitely start lifting as soon as possible! Lifting during your entire weight loss journey helps retain muscle to help your body composition when you get to goal.

For example....after my first pregnancy I lost my baby weight without lifting (without exercise at all actually) and while I didn't look bad, I wasn't at the body composition I was happy with.

My second pregnancy was different, I lifted during and as soon as I was cleared and phew what a difference it made.

VeggieBarbells

Ditto start lifting now, you'll never look back. Good luck and I hope you smash it.

beanz744

a study on weight loss result of a group of 200lbs+ people shows that up to 24% of muscle mass was lost for the people who.didnt lift n next to no muscle mass loss for people who lift

so lift asap

bbell1985

You look good. Lift with a structured program and a slight deficit.

DapperDassie

I was 200 lbs when I started resistance training/strength training (15 lbs down from my highest) And I noticed the changes even at that weight. I'm 179 now and I look better than I ever have at this weight. Once I get to my goal weight of 140 I'll already be toned and it'll look much better than if I had just lost the weight and not toned up. You can tone up and lost fat at the same time. Make sure a majority of your calories are coming from protein and only have a small deficit.