Newbie gains

Slrajr

Newbie weight-lifter here! I have read lots though, and IMO I'm kinda naturally strong:P. I am a 5'7" female weighing about 149 pounds. My goal is to lose an inch or two in my chest, waist, hips and thighs, all plump areas. My long term goal will be to strengthen my shoulders and grow biceps!!
I'm not sure of the rules of this group but I'm thinking eight week cut means see what I can accomplish in eight weeks right?

I know I should have a plan, but it will be a little loose to start because I am not able to do any upper body strength training (I have a LONG time shoulder injury, a year of intense shoulder pain, and adhesive capsilitis (or frozen shoulder) after my surgery that made me very angry, frustrated, depressed and eating and drinking 8 pounds of calories over my TDEE for a few months. ....... Boohoo, woe is me, etc.)

It's eight weeks since my surgery and I have gained about eight pounds in that time, which makes perfect sense because I spent the time eating about 2100 to 2500 calories a day, watching 8 seasons of Grey's Anatomy and crying. It would be nice to grow some deltoids and biceps while eating at a slight deficit. I believe that I'll have the ultimate in newbie gains; the muscle atrophy from 2 years of barely even lifting a teacup should do it!

I plan to run, to do barbell Deadlifts and dumb bell squats, and to strengthen my upper body according to my physiotherapist's suggestions(I see him at least twice a week and he said that in November I might be able to start some strengthening exercises). I also plan to measure and weigh and to really appreciate the inspiration this group offers. (So excited to hear about Sara's first meet!!!).

This week I'm logging intake and exercise on mfp, the following week I'm going to Cabo to eat all the chips and guacamole and drink tequila and margaritas every day. Then I'll start my eight week cut and hopefully some exercises to strengthen my atrophied delts and biceps in November. I do realize that this is going to go through Christmas and New Years, it'll just be part of the challenge.


Height: 5'7"
Weight: 149.5 pounds
Shoulders:
Chest: 38"
Waist: 29"
Pooch (below belly button): 33"
Hips: 38"
Thigh: 22"
Right bicep:
Left bicep:

Slrajr

Cont.

Shoulders: 40"
Right bicep: 10"
Left bicep: 10.25"



Day One:

30 minutes of physiotherapy every day, I won't mention this again but it involves stretching to increase range of motion and a few isometric exercises.
BW side lunges: 20
BW squats: 20
Deadlifts: 80x5
80x5
80x5
130x3

Slrajr

I fine tuned my goals today.

This week, week of October 19-25 goals:
Sunday, Tuesday and Thursday: 20 - 30 minute run with a 5 minute warm up and cool down.
Saturday, Monday and Wednesday: dead lifts, squats and lunges.
Friday: laundry and packing for my vacation:glasses:

Week in-between: Whatever I want. All week long.

Then, my "8 week cut" will be from November 4 - December 30
Goals for the week:
On December 30 I will:
1)Weigh 140 - 145 pounds. (Loss of 5-10 pounds)
2)Run 5km in 35 minutes.
3) Complete 1 wall push-up or light dumb bell chest press. <~~~~ if this isn't realistic I will create a different strength goal based on the progress of my shoulder.

I plan to continue daily physio, 3 runs a week and 3 strengthening sessions a week. I like the books Starting Strength, NROLFW and YAYOG. NROLFW may be where I will start because it looks like the easiest to adapt to my limitations. .
Eat 1700 to 1800 calories a day. (I think my TDEE if sedentary is about 1650 - 1700).
And make sure my daily protein is at least 80 grams a day, and preferably over 100 grams.

Slrajr

October 21 , (day 3)

Shoulder blade setting 2x10 seconds
Dumb bell Squats
40(total weight)x15
40x15
Barbell deadlifts
60x10
60x10
(I found ten reps really difficult even with such a light weight.)
Step up onto the bench
15 reps right
15 reps left
Isometric band pull aparts 2 sets of 15

And a grueling physiotherapy session with Todd. My shoulder hurts this morning.

This group/method of tracking is working well for me because it makes me feel accountable.
I have three things to be excited about this week:
1) Although the scale still shows 149, in the mirror I think look less bloated.
2) I can do this! I'm already regarding that person who sat on the couch and overate for two months as a sad past memory, and I am proud that I bounced back quickly:)
3) I got the ok to do a few standing wall push-ups, not too deep and with hyperfocus on correct position of my shoulder blades.They are tricky for me and they can easily hurt if I don't do them just right. So excited about this because its been years!!!

Slrajr

13/10/22 (tues.)
Run
3.2 Km in 25 minutes
+ 5 minute warm up and cool down.
(7:50minutes/km with some hills)
I left work early because of muscle soreness in shoulders, upper back and right arm from physio exercise... I got the OK to do some wall pushups yesterday and did about ten. Breakthrough: many many side raises unassisted!:D Now I think the pain I had was healing pain, it's hard to tell sometimes.

13/10/23
I took a break. Physio had been tough this week; my entire arm is sore and I'm more fatigued than usual. I went to bed at 8:00 last night.


My calorie intake has been about 1800 per day so far this week. This is a big improvement from 2100 + . I've thought about lowering it for my *8 week cut!* but I may choose to keep it the same and put more effort into getting a good night's sleep, increasing my NEAT (aka cleaning my house more), increasing my protein and having enough energy to strengthen my upper body when I begin strengthening physio in November.

Slrajr

One week results:

Weight: 148.6 pounds ( loss of .9 pounds in one week)
Measurements: about the same....basically my energy expenditure and intake was equal, which I guess is not the definition of a "cut".

Average protein intake: 17% or 64 grams a day (too low).
Average daily calories: 1760 per day (too high).
Exercise: 2 runs, 25 minutes each and two "weight sessions" comprised mostly of dead lifts.

Physiotherapy was harder and more painful than ever but I made great gains in mobility and will probably be strengthening with isolation and isometric exercises in November. I will also meet with my surgeon regarding my prognosis (12 weeks post shoulder surgery).
Notes: I was very tired and grumpy all week long.

For my six week experiment I need to cut calories to 1600 daily for weight loss, increase protein, focus on physiotherapy first, (which I hope will include isolation and isometric strengthening), and cut back on compound weights and running if needed.

It was helpful to do a one week baseline. I'll be back in about 10 days (after a vacation) to start from scratch.

(TDEE sedentary is about 1650; with 200 calories burned daily from NEAT and cardio, and a 50 calorie deficit I hope to lose at least 4 pounds in 8 weeks.)

Sarauk2sf

Hi :flowerforyou:

Slrajr

I had a wonderful vacation! I seem to have gained three pounds in only one week. My history is this: I lost 18 pounds in about six months last year eating 1500 to 1600 calories a day. I maintained my weight for over six months eating 1900-2000 calories a day with some running and dead lifting. On August 19th, my weight was 142 (hospital scale). Today I weighed in at 152. This is such a quick gain.

Today's plump stats:
Waist. 30"
Hips 38.5"
Thigh 22"
Pooch 34.5" (+1.5 inches... Can't be all fat)
Chest 37.5

I'm glad I committed to this eight week cut or I would be feeling a little lost right now.
My plan is to lose 5 pounds over 8 weeks with diet and cardio. I will also brag about any resistance exercises I do here:).

TDEE 1860
1600 calories per day
160 calorie deficit per day
1120 calorie deficit per week
Plus 3 runs @ 200 each, per week
= 600 calorie deficit per week
= 1720 calorie deficit per week

I expect to lose 1/2 a pound per week based on the above calculations. I am going to rely on consistent physiotherapy, light resistance exercise, and increasing my NEAT to lose that extra one pound in eight weeks.

Slrajr

Three days down and starting strong. I have the OK to lift and there are no excuses. I can do it all at home if I replace cable rows with dumb bell rows and cable pull downs with assisted chin ups.

I did 2 sets of 10 of most of these exercises today... It felt fantastic!!!!

My new routine:

10 minutes of pulleys
Arm stretches against wall

1) Cable rows 3 sets of 12.
2) Lat cable pull downs 3 sets of 12.
3) Wall push-ups 5 or so... Tough to do and will cause damage if I over-do it.
4) Therapy band pull-aparts 30 at chest level and 30 at shoulder level.
5) Triceps extensions with therapy bands.
6) Scapula retraction (on ball) 30
7) bent over rows 3 sets of 10. (Optional or instead of cable rows)

My additions:
8) deadlifts 3x10
9) squats 3x10

I think the goal for now is to strengthen my right rotator cuff and train my brain to make sure I "set" the scapula without having to think about it. The weights are crazy light and half the benefit of the pull downs is the stretch from having my arms up high.
I'm still excited though.
I've also volunteered to train a group of people for a ten km run starting in January, so I had better fit in a little running somewhere in order to appear like I can:)

Average intake over the last three days: 1600 cals

Weigh-ins:
Nov. 4: 152 pounds
Nov. 5: 151 pounds
Nov. 6: 149.2 pounds



Sunday morning:

Sarauk2sf

Great news re the ok to lift. And can I have that cupcake please

Slrajr

Sara, you deserve ALL the cupcakes! Congrats:)

I take back what I said at the beginning: "IMO I'm naturally strong". Wow, that is so not true. I deadlifted 120 pounds times 5, squatted with dumb bells and did all the upper body exercises on my list two days ago and I'm still stiff and tired and feeling old. So, I'm starting off extremely physically weak, and will be very slowly and carefully getting stronger. It's a fantastic feeling though, to remind myself that I am finally recovering and the pain is good healing pain.

I started off this week strong! I netted an average of 1600 calories a day.
Weigh-ins:
Nov. 5: 151 pounds
Nov. 6: 149.2 pounds.... Weights
Nov. 7: 149.2..... 30 minute walk
Nov. 8: 149.8.......full body weights!!! Yay me:)
Nov. 9: 149.6 ..... Run
Nov. 10: 151.... Hiked a steep hill for an hour. Assisted pull-ups, rows, band pull-aparts, stretches and pulleys.

151 pounds is just poking his head in to say goodbye once and for all:happy:

Slrajr

Here's an example of someone who is measuring and tracking accurately but with a distorted idea of what the daily totals really are:

My goal was to have 1600 calories a day to lose .5 - 1 pounds a week. I have not been putting much time or effort into exercise and I really believed I was averaging about 1600.

My notes:

"Weigh-ins:
Nov. 5: 151
Nov. 6: 149.2
Nov. 7: 149.2
Nov. 8: 149.8
Nov. 9: 149.6
Nov. 10: 151
Nov. 11...151.6
Nov. 12....150.8
Nov. 13....150.8
Nov. 14...150.6

Thoughts of mine I've noticed:
"This isn't working, Should I change my calories? I should give in.
Last time I lost I stalled at 150, this must be my body's "set point" Which means I'll stay here for months no matter what I do. There's no way I'll see a difference in 8 weeks. I went over by more than 400 calories on Tuesday, this ruins the whole program. I'm a special snowflake, it worked before but it won't work any more:P

It's good to notice these thoughts so that I can effectively disregard them.

However, my TDEE could be lower. I have lost muscle over the last few years. I may need to consider changes in the next week. "

(No! I just need to eat less:). )

Calories:
11/8.....1758
11/9.....1823
11/10.....1631
11/11.....1685
11/12......2030
11/13......1728

Over the last six days my calories consumed was an average of 1774. I honestly thought that I just gone over a bit sometimes and made up for it on other days:)

So..... if my TDEE is 1860 (it may even be closer to 1750), my deficit was about 110 calories a day, or 660 over 6 days. I've probably burned less than 600 calories from walking and running, add hormonal stuff, and the math all really makes sense!

K. Let's see how I do on a 6 week cut. :embarassed:

Slrajr

Nov. 14
30 band rows
30 band pull downs
30 minute run and 15 minute walk....4km (be proud!)
Arm stretches
1378 calories total

Nov. 15, this morning:
151.4 (up 1 pound)

Weight: I thought this would be easier, after all, it was easy to gain the weight in two months.
I guess I forgot what it's like to eat less.

Strength: I feel pathetically weak. I see amazing dead lift numbers on here, and I want to be there now. I need to remember that slow is OK. My lifting is just as much about learning movement as it is about getting stronger. It took many many years of limiting the use of my arms in daily activities to get this weak and it's supposed to be a long.

Slrajr

Nov. 15
Cable rows.
12
12
12
Lat. cable pull-downs
10
10
10
10
Wall push-ups
8
3
Therapy band pull-aparts chest level
30
Therapy band pull-aparts shoulder level
30
Tricep extensions
5x10
5x10
5x10
Scapula retraction on ball
30
Bent over dumb bell rows
15x10
15x10
20x10

+15 minutes "wrestling* with physiotherapist
(+ Preventative therapeutic wine therapy after...instead of pain killers)

This actually felt great and I will buy a bundle of gym visits on Sunday. I do focus better in a gym than at home. PT said that there is a window of time for improvement, now is the time to work hard so that I can move and lift in the future.

Slrajr

Nov. 15.....151.4. Weights
Nov. 16......150.6. 30 mon. run (9.5 minute km)
Nov. 17...... 149.8
Nov. 18.... 149
Nov. 19..... 149.8
Nov. 20.... 150.8
Nov. 21...... 149.8
Nov. 22...... 149.8
Nov. 23..... 149.2


The weight loss isn't happening but my right arm had improved like never before over the last few weeks.
My weight workouts have looked something like this:


30 Lateral raises ( with tae Bo bar)
30 Side raises (no weights)
Lat cable pull-downs 3x12
Cable rows 3x12
Band pulls, chest level: 30
Shoulder level 30
Assisted pull-up 1
wall push-ups 8
dead lifts with 110 pounds 1
squats, 3x10with 25 lb dumb bells
Tricep extensions 5 lbs 3x12
Dumb bell rows
Scapular retraction on ball

Summary of the last 7 days:

Average daily calorie intake: 1709
Average protein: 83.4 grams a day
Runs: 6 runs in 30 days, 1 run in the last 7 days. <~~~~this is a shocker! In my mind I run 3x a week!:)
Physiotherapy: I think an improvement I can make here is to set aside time twice a day and keep my routine. I tend to just do stuff when I feel like it:)

Summary:
1). I've maintained this week, perhaps this is because my average daily calories was only reduced by about 65 calories a day, and I ran less. (You think!?? * <~~~~ insert sarcastic bewilderment tone here)
2). My life is busy. It's so busy that I was under the impression in my mind that I was averaging 1600 calories a day and running on average 30 minutes, 3 times a week.
3). I am very happy and grateful to be self-reflecting and using these records to help me improve Although I have sworn at my scales a few times this week, I am seeing such terrific progress with my strength and mobility at the physiotherapist's office that it overshadows my unsuccessful cut.
4). What needs tweaking is time management, routine, and prioritizing exercise. My goals for this weekend are to have my workout clothes ready, write down a schedule for the week and stick to it, and record every activity I do in detail.

Slrajr

I still have 5 weeks left:)
...and then the rest of my life of course!

Slrajr

It's been a great week! My range of motion is fantastic, and the weight is dropping so I think I'll meet my weight goal of 145lbs in four weeks.

Average daily calories have been under 1600. I'm doing something every day, whether it's walking or running, or doing physiotherapy.

Objectives:

I would like to attempt an empty bar squat this week.

Still need a more consistent plan with cardio and weights.

Protein needs to be higher.

Reach goal of dead lifting my body weight 5 reps, by the end of January, 2014.

Always always focus on form with deads and band pull-aparts (those 90+ reps with the bands especially make me lazy). I have been experiencing upper back pain on exercise days except the days when I concentrate on scapular retraction.

Nov. 15.....151.4
Nov. 16......150.6
Nov. 17...... 149.8
Nov. 18.... 149
Nov. 19..... 149.8
Nov. 20.... 150.8
Nov. 21...... 149.8
Nov. 22...... 149.8
Nov. 23..... 149.2

Nov. 26: 147.6
Nov. 27: 148
Nov. 28: 146.4
Nov. 29: 147.2
Nov. 30: 147
Dec.1: 146.6

*note: 1600 is sooooo low!!!! But I'm getting used to it finally and it has been easier. I can't wait to raise it though.

Slrajr

I finally got the go ahead to do adapted countertop push-ups:). I'm pretty happy at how quickly things are moving along.
Getting a bit silly with the weigh-ins I know, however:
Dec. 4: 148
Dec. 5: 146.8
Dec. 6: 147.4

Baked gluten loaf (seitan) to help increase my protein intake.

Slrajr

I am thrilled with my 7 week progress:

Shoulders: bigger
Both biceps: + .25" (and they match!)
Waist: - .5"
Thigh: - .5"
Weight: - 3 lbs

Deadlift goal (to lift more than my body weight) done✔
5 km run: still slow but I am in the habit of running 5 km once a week with no cardio Inbetween.

And what I'm most happy about (drumroll....) countertop push-ups: 3 x 12
(After more than three years without pushing anything, not even closing a door!)

I started Strong Curves last week. This is easy to integrate with my physiotherapy.

Slrajr

Before: November 5/ 149 pounds/ 50% mobility in right arm and no lifting.
After: December 21/ 146 pounds/ 85% mobility in right arm and rowing, pressing and pulling.

3 lbs lost
Lots of strength gained



I'm grateful for this group, it kept me in track. I'm stopping early, to enjoy Christmas and really looking forward to continuing toska gains with lifting in the new year!

RaspberryKeytoneBoondoggle

I'm going to pick up this thread again, with my new user name. Do the 8 week thing, and I may even copy and paste the same goals. It has been almost one year since surgery on my right shoulder, and it was a success. I did have some issues with adhesive capsulitis but all is better now. Unfortunately my left shoulder is now an issue. I have calcification tendinitis there and I've been feeling quite defeated with it all lately. I'm eating and drinking more, and I have given up weightlifting, which was sporadic and inconsistent for the last two years anyway.

Chris' awesome pictures have inspired me today though! There is no reason why I can't lean out with diet, physiotherapy, and body weight exercises, and I like the eight week format.