Strength training females

rickigageby

For ladies out there doing strength training such as deadlifting, bench pressing, etc, how much above your maintenance do you eat or you eat maintenance? Starting really getting into it but have been eating whatever which is counteracting with the whole fix my body thing lmao. Please tell me your exercises and measurements and calorie intake.
I’m 5’2-5’3 and 126

lynn_glenmont

Whether one is a man or a woman, one can strength train while in a deficit, at maintenance, or in a surplus.

Cahgetsfit

what @lynn_glenmont said above.

I strength train at all phases - when in a deficit, at maintenance or in a surplus. It all depends what my goals are at the time.

So, if I am feeling too fluffy I go into a deficit and lose fat. Then I decide "ohhhh I want to grow big like the Hulk" so I eat in a surplus and keep lifting and gains muscle AND fat. Then I get uncomfortable being fat again and cue the deficit. Then I hit a point I am content with so I lift at maintenance calories.

So what do YOU want to do?

I am 168cm and currently weigh 63kg (sorry can't be bothered Googling the non-metric versions of this).

2 months ago I was 68kg.

A few months prior to that I was 60kg.

In terms of what do I do - I follow a program. I won't list everything I do on here, but it's mostly a hypertrophy-style program as strength is not really something I focus on. As in - I don't want to be a powerlifter, I am more concerned about sculpting my physique, so I work on the bits I need to work on, as well as overall body of course. And I do the basics like squats and deadlifts and bench, but not just that.

Again - it all depends on what your goals are to how you should be training.

middlehaitch

No matter if I am losing, maintaining, or gaining (not that I’ve bulked) when using MFP I eat my all my exercise inc lifting cals, I need them otherwise I crash and lose weight when maintaining, or too fast if losing.

Using a TDEE calculator my lifting is included.

I run AllPro, it takes me 65-90 min (extra rest times) and eat 200 cal extra (5’1, 102lbs). The 200 is based on MFP numbers then run through personal data.
(MFP cal burn can be found under ‘cardio’, ‘strength training’ and is a fair number to start with.

Cheers, h.

claireychn074

I usually eat at maintenance but I’m not trying to lose weight. I sometimes have bouts of eating slightly in surplus but then usually run a very small deficit to get the fluff off. I’m 5’3, 54.5kg and do mostly Olympic lifts with accessory stuff.

cupcakesandproteinshakes

I’m ft 8.5 and 140 pounds. I eat at maintenance usually. Which for me is about 2300 give or take. I don’t stress too much about macros other than to eat 140 G protein give or take and I eat fresh fruit and veg daily.
I train 4 days a week following phul which is a 4 day upper lower split. Other than that I do the odd spin and step aerobics class. I sit on my backside for a living. I’ve been strength training for 2 and a half years on various programmes.

Can I ask if you are following ablufting programme or just doing one you have made up yourself? I would suggest following a programme unless you are highly experienced and qualified in coaching strength training.

sardelsa

I lift when in a deficit, maintenance and surplus, it really depends on my goals. Although I'm not lifting now (1 week post-partum) I hope to get back to it when cleared.

When in surplus I usually eat 250cals above maintenance to gain 0.5lb per week.

I would always recommend following some type of progressive lifting program. In the past I followed Strong Curves and similar programming.

At goal I weighed 132lbs at 5'7".

ythannah

I'm a lot taller than you at 5'9" but also a lot older. I'm not trying to lose weight but I'd like to gain muscle so I loosely follow my TDEE per Fitbit (around 1800) plus.100 or 200 for lifting, although I can go way over that if I eat out. I mainly watch my protein intake (I don't eat meat so this takes vigilance) and my sodium is supposed to stay below 1500.

I follow the All Pro progran, with some modifications by my physiotherapist because of shoulder issues.

My weight is remarkably stable, my body composition varies.

Pipsqueak1965

I'm more or less eating at maintenance - I don't lift heavy (old, knee problems), but as much as I can to keep in reasonable shape.

Pipsqueak1965

I feel like a need to lose a couple of kilos at the moment though!

Anna022119

167cm here and 57.5 kg. Aiming for 59 kg, currently lifting (Strong Curves and some added lifts) and lean bulking.
I've been 51 kg before but I look so much better with a bit of muscle/bulk on me.

Maintenance is around 2400 calories, currently on 2650 calories.
Late 40s, gone through menopause and a lightly active lifestyle outside the gym.

JBanx256

I'm on a cut so currently in a caloric deficit, but strength train following a highly structured, periodized program.

rickigageby

So my question for all of you since this is all very new to me, when you eat in a deficit don’t you lose fat and muscle? Isn’t it counteractive?

rickigageby

I currently don’t follow a program but would love too for those who can recommend a good one!

sardelsa

rickigageby wrote: »

So my question for all of you since this is all very new to me, when you eat in a deficit don’t you lose fat and muscle? Isn’t it counteractive?

By lifting in a deficit, you help tell your body to keep the muscle. Definitely not counterproductive or anything like that! I've lost weight with and without lifting and my body composition was completely different at goal despite being the same weight.

deputy_randolph

I've been lifting heavy and averaging a 100 calorie deficit for nearly a year. I'm down 7lbs, lifts increased, and visually didn't lose noticeable muscle mass. I have hit a plateau recently with my lifts. It was inevitable that something had to give.

My maintanence calories are generally around 2000-2100 calories. I'm about to bump up calories and see how the weight goes. (I'm 5'3 135lbs almost 40).

At your height/weight, you don't need to lose weight. You should read the recomp thread...someone will post it.

rickigageby

sardelsa wrote: »

rickigageby wrote: »

So my question for all of you since this is all very new to me, when you eat in a deficit don’t you lose fat and muscle? Isn’t it counteractive?

By lifting in a deficit, you help tell your body to keep the muscle. Definitely not counterproductive or anything like that! I've lost weight with and without lifting and my body composition was completely different at goal despite being the same weight.

deputy_randolph wrote: »

I've been lifting heavy and averaging a 100 calorie deficit for nearly a year. I'm down 7lbs, lifts increased, and visually didn't lose noticeable muscle mass. I have hit a plateau recently with my lifts. It was inevitable that something had to give.

My maintanence calories are generally around 2000-2100 calories. I'm about to bump up calories and see how the weight goes. (I'm 5'3 135lbs almost 40).

At your height/weight, you don't need to lose weight. You should read the recomp thread...someone will post it.

Thank you!

rickigageby

sardelsa wrote: »

rickigageby wrote: »

So my question for all of you since this is all very new to me, when you eat in a deficit don’t you lose fat and muscle? Isn’t it counteractive?

By lifting in a deficit, you help tell your body to keep the muscle. Definitely not counterproductive or anything like that! I've lost weight with and without lifting and my body composition was completely different at goal despite being the same weight.

You said about strong curves, do they only sell the paperback? I’ve been looking for the PDF but can’t find it

sardelsa

rickigageby wrote: »

sardelsa wrote: »

rickigageby wrote: »

So my question for all of you since this is all very new to me, when you eat in a deficit don’t you lose fat and muscle? Isn’t it counteractive?

By lifting in a deficit, you help tell your body to keep the muscle. Definitely not counterproductive or anything like that! I've lost weight with and without lifting and my body composition was completely different at goal despite being the same weight.

You said about strong curves, do they only sell the paperback? I’ve been looking for the PDF but can’t find it

I'm not sure about PDF but you can find the e-book for Kindle on Amazon

DancingMoosie

I basically eat at maintenance, but I don't log. I just watch the scale. I lift 2-3x per week, full body heavy weights. I increase weights or reps slowly, not necessarily weekly. I'm 5'3" 118-119

kshama2001

rickigageby wrote: »

sardelsa wrote: »

rickigageby wrote: »

So my question for all of you since this is all very new to me, when you eat in a deficit don’t you lose fat and muscle? Isn’t it counteractive?

By lifting in a deficit, you help tell your body to keep the muscle. Definitely not counterproductive or anything like that! I've lost weight with and without lifting and my body composition was completely different at goal despite being the same weight.

You said about strong curves, do they only sell the paperback? I’ve been looking for the PDF but can’t find it

I own "Strong Curves". You're not going to want a digital version - in books like this where you have to flip around a lot, paper is superior. Paper is also superior over e-readers for graphic-intensive books like this.

My library system carries it - might want to see if yours does too so you can check it out before you by it.

I do see references about pdfs to track your workouts, but looking for these before you have the book is the wrong order to do things.

Pipsqueak1965

Recomp is sort of what I do - you eat at maintenance or just under, and work out as hard as you can (strength training). So hopefully you gain a bit of muscle and lose a bit of fat. Its very slow though!

Pipsqueak1965

PS @DancingMoosie I have major leg envy!