Strength Training Progress/Results

marfhutch

I finally started a proper strength training routine last week having (at last!) found a trainer who understands my goals. I am eating at a deficit because I am aiming for a lower bf% and some definition. However, I am also very keen on just trying to build my strength week on week!

Stats:
167cm
73kg
30% bf

I was just wondering how long its taken people to notice real changes in their bodies? Also, being a major pear shape (Squat already beating my bench by miles!) I was wondering if anyone of the same body shape had any interesting results in terms of changing their body composition.

And then finally, any tips on upping my protein without extra cals/shakes?! I'm struggling apart from chicken/tuna/eggs?

cwolfman13

1) body composit changes are very gradual, it takes a long time. lifting is a long term investment in your body comp, not a matter of weeks or months. you will start to notice some changes in just 4-6 weeks probably, but they won't be drastic; however, you will notice pretty drastic strength gains in pretty short order as you experience neurological adaptions.

2) your squats being miles ahead of your bench has nothing to do with your shape...everyone's lower body is far stronger than upper body...you're carrying a load all day, day in and day out with those legs...squats and deads will always be miles ahead of your bench.

3) pretty hard to increase protein without calories...you could do just egg whites, but that's a ton of egg whites to get you there. Personally, a 150 calorie protein shake with a good 25-30 grams of protein is worth it IMHO. 150 calories is a drop in the bucket and your muscles need the protein if you're lifting.

djeffreys10

Why the hate on protein shakes? They are the most calorie effecient way to get more protein in.

micheleb15

I noticed a big change within 2 months of lifting, composition wise, not on the scale. I wouldn't classify myself as a pear, but I really haven't ever met anyone that can bench more than they squat regardless of their body type. I can only bench 65-75lbs but can squat 175-225lbs depending on the day.

Protein shakes are a great way to get in protein if you are tired of the things you listed. I also struggle with protein but I try to get in at least 20g each meal. Breakfast I have a homemade bacon, egg and cheese english muffin, lunch is a salad with protein, snack is a quest bar and dinner is always protein based with a veggie and a carb.

madtownjeremy

I started out morbidly obese, so I was able to burn quite a bit of fat rather quickly using HIIT and a (more or less) structured diet.

That said, once I started lifting I'd say I started to see results in the mirror about 5-6 weeks in...but it only took a week or two to feel about 1000% stronger.

marfhutch

Thanks for the quick responses

Why the hate on protein shakes? They are the most calorie effecient way to get more protein in.

Don't worry, not hating! I've only been taking the training seriously for a week and know from friends that its a pain to get decent powder so want to have something in place for now before I invest.

everyone's lower body is far stronger than upper body

Reading back, I think I explained myself wrong I know that it will always be easier to get heavy on squat than bench, but I really love the squats haha!Just hoping they won't make my pear shape even more prominent.

I try to get in at least 20g each meal

I think this is my problem, I need to add some into my breakfasts for definite!

mrdexter1

my childhood sweetheart had a worse case of pearshape than yourself at your age.. she started with an 11 inch arm and no shoulders and it took just over a year to develop an hourglass ballanced look with 13 inch+ toned arms and still had it in her 40s the last time i saw her despite having only trained for a year and a half back then.(she was only 5ft 2)

She had one thing few people possess : an absolute determination to push that bit further to the absolute limit when lifting

rybo

I finally started a proper strength training routine last week having (at last!) found a trainer who understands my goals. I am eating at a deficit because I am aiming for a lower bf% and some definition. However, I am also very keen on just trying to build my strength week on week!

Stats:
167cm
73kg
30% bf

I was just wondering how long its taken people to notice real changes in their bodies? Also, being a major pear shape (Squat already beating my bench by miles!) I was wondering if anyone of the same body shape had any interesting results in terms of changing their body composition.

And then finally, any tips on upping my protein without extra cals/shakes?! I'm struggling apart from chicken/tuna/eggs?

Pear or whatever, your shape is already very nice. Leaning out will probably come slow. But you should see quicker strength gains. Be patient.

What is your protein intake now? You shouldnt need much more than 100 grams. Cycling thru beef, fish, eggs, & chicken should give you enough variety. Greek yogurt is packed with protein and you can pick up little bits from nuts & seeds & other dairy if that;s your thing. I've always felt for the average person there was never a need to resort to protein powders.

marfhutch

I'm hitting around 60-80g at the moment, and thats incl eating a couple of hard boiled eggs as snacks and having tuna or chicken for lunch. I hadn't thought about greek yoghurt-might have to see what that tastes like with porridge tommorow!