Advice please

sinead29
sinead29 Posts: 69 Member
Im starting week 4 of stronglifts and it has been going quite good, however im now squatting 60kg and im struggling. Im female 5'4 and 128 . I have a 20 mth old who does not sleep and i think this is really affecting me in regards to my lifts. I never get a full nights sleep . Anyone been through this and can offer any advice?

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    I have an a 17 month old who hates sleep so I know how you feel.
    For me I didn't see a terrible drop in energy and poor lifts but I am sure my workouts could be better. My programming is more hypertrophy (higher reps) vs strength so that could have helped too.

    In the end if sleep wasn't in the cards, coffee and more carbs helped

    Are you currently bulking?
  • sinead29
    sinead29 Posts: 69 Member
    sardelsa wrote: »
    I have an a 17 month old who hates sleep so I know how you feel.
    For me I didn't see a terrible drop in energy and poor lifts but I am sure my workouts could be better. My programming is more hypertrophy (higher reps) vs strength so that could have helped too.

    In the end if sleep wasn't in the cards, coffee and more carbs helped

    Are you currently bulking?

    No ive actually been on a deficit to try and lower my bf, i have quite a bit to shift in my mid region and im afraid if i eat over maintenance it will get worse?
  • sinead29
    sinead29 Posts: 69 Member
    And lots of coffee def helps
  • sardelsa
    sardelsa Posts: 9,812 Member
    sinead29 wrote: »
    sardelsa wrote: »
    I have an a 17 month old who hates sleep so I know how you feel.
    For me I didn't see a terrible drop in energy and poor lifts but I am sure my workouts could be better. My programming is more hypertrophy (higher reps) vs strength so that could have helped too.

    In the end if sleep wasn't in the cards, coffee and more carbs helped

    Are you currently bulking?

    No ive actually been on a deficit to try and lower my bf, i have quite a bit to shift in my mid region and im afraid if i eat over maintenance it will get worse?

    Oh deficit + lack of sleep is usually not a great combo haha (it's not impossible but I am currently going through it and it sucks!!). Depending how long you have been going, diet breaks can help.

    I don't know your stats but eating at maintenance will not make you gain fat, if you are lifting then you can recomp (lose fat and build muscle over time) but that would be if you are closer to goal, happy with your weight/size and don't have a timeline in mind (as for some it can be quite slow going).
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited June 2017
    How big of a calorie deficit are you using? Have you gone low-carb?

    If you chose here on MFP to lose 2 lbs per week, that is 1000 calorie deficit each day. I would change it to 1 lb or even 0.5 lb deficit.

    Carbs create energy. If you've gone low carb, you may not be creating the energy needed to power your lifts.

    60 kg is a pretty impressive squat. You may just need to purchase micro-plates and progress in smaller increments.
  • sinead29
    sinead29 Posts: 69 Member
    I am only on a small deficit, im quite happy with my weight, ive lost 35 lbs over the last year , at 128 now , i really just want to shape my body i suppose and lower my bf. I am eating 1500 per day but i think im going to increase it and see does that work
  • TR0berts
    TR0berts Posts: 7,739 Member
    sinead29 wrote: »
    I am only on a small deficit, im quite happy with my weight, ive lost 35 lbs over the last year , at 128 now , i really just want to shape my body i suppose and lower my bf. I am eating 1500 per day but i think im going to increase it and see does that work

    Since you're happy with your weight, have you given recomp any thought? It's where you maintain weight, but lose fat (and thus gain some muscle). It's a slow process, but might be good for you. It'll also give you some more Calories to play with, which should help your lifts - at least for a while.

    http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat#latest
  • sardelsa
    sardelsa Posts: 9,812 Member
    sinead29 wrote: »
    I am only on a small deficit, im quite happy with my weight, ive lost 35 lbs over the last year , at 128 now , i really just want to shape my body i suppose and lower my bf. I am eating 1500 per day but i think im going to increase it and see does that work

    Yea I am clearly half asleep as you included your stats in your original post. Ha. Sounds like a great plan!
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited June 2017
    sinead29 wrote: »
    I am only on a small deficit, im quite happy with my weight, ive lost 35 lbs over the last year , at 128 now , i really just want to shape my body i suppose and lower my bf. I am eating 1500 per day but i think im going to increase it and see does that work

    I agree with @TR0berts, then. Switch to maintenance calories and continue to lift heavy! Recomp.
  • sinead29
    sinead29 Posts: 69 Member
    TR0berts wrote: »
    sinead29 wrote: »
    I am only on a small deficit, im quite happy with my weight, ive lost 35 lbs over the last year , at 128 now , i really just want to shape my body i suppose and lower my bf. I am eating 1500 per day but i think im going to increase it and see does that work

    Since you're happy with your weight, have you given recomp any thought? It's where you maintain weight, but lose fat (and thus gain some muscle). It's a slow process, but might be good for you. It'll also give you some more Calories to play with, which should help your lifts - at least for a while.

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

    I actually was thinking about recomping and then everything i researched seed to say that on order to reduce bf you HAVE to be on a deficit. But honestly im soooo done witb being hungry. On days i weight train im starving so i might calorie cycle and see how that goes.
    I just need to be patient !!
  • sinead29
    sinead29 Posts: 69 Member
    #seemed not seed
  • richardgavel
    richardgavel Posts: 1,001 Member
    sinead29 wrote: »
    TR0berts wrote: »
    sinead29 wrote: »
    I am only on a small deficit, im quite happy with my weight, ive lost 35 lbs over the last year , at 128 now , i really just want to shape my body i suppose and lower my bf. I am eating 1500 per day but i think im going to increase it and see does that work

    Since you're happy with your weight, have you given recomp any thought? It's where you maintain weight, but lose fat (and thus gain some muscle). It's a slow process, but might be good for you. It'll also give you some more Calories to play with, which should help your lifts - at least for a while.

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

    I actually was thinking about recomping and then everything i researched seed to say that on order to reduce bf you HAVE to be on a deficit. But honestly im soooo done witb being hungry. On days i weight train im starving so i might calorie cycle and see how that goes.
    I just need to be patient !!

    Don't be afraid to deload and work back up. Sometimes that will get past a stall in lifting. Just as important is it will let you focus on form.

    When eating at a deficit and even at maintenance, you'll have to accept that progress will be slow, especially at a deficit.

    On cycling, i eat to a net maintenance on lift days and my deficit comes only on cardio days.
  • sinead29
    sinead29 Posts: 69 Member
    sinead29 wrote: »
    TR0berts wrote: »
    sinead29 wrote: »
    I am only on a small deficit, im quite happy with my weight, ive lost 35 lbs over the last year , at 128 now , i really just want to shape my body i suppose and lower my bf. I am eating 1500 per day but i think im going to increase it and see does that work

    Since you're happy with your weight, have you given recomp any thought? It's where you maintain weight, but lose fat (and thus gain some muscle). It's a slow process, but might be good for you. It'll also give you some more Calories to play with, which should help your lifts - at least for a while.

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

    I actually was thinking about recomping and then everything i researched seed to say that on order to reduce bf you HAVE to be on a deficit. But honestly im soooo done witb being hungry. On days i weight train im starving so i might calorie cycle and see how that goes.
    I just need to be patient !!

    Don't be afraid to deload and work back up. Sometimes that will get past a stall in lifting. Just as important is it will let you focus on form.

    When eating at a deficit and even at maintenance, you'll have to accept that progress will be slow, especially at a deficit.

    On cycling, i eat to a net maintenance on lift days and my deficit comes only on cardio days.

    Great advice thanks. Would you think maintenance + 15% on lift days and maintenance -10% on rest days is a good approach?
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