Females only - lifting/weight training results?
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arditarose you look amazing!!!!!! if you don't mind me asking what is your calorie goal is when you are cutting? I lift heavy weights 4-5 times a week (compound lifts) and although I feel like I am putting in the work the scales will not budge in almost 18 months despite eating 1500 calories and weighting (on a food scales) all my food and tracking everything!
Okay...If I need to cut I drop to 1400 during the week, then eat a little more on a Saturday (I cannot deficit on the weekend), so I get an average of about 1500. Sometimes I get more aggressive honestly, then bring calories back up. It takes a lot of patience and time for me to lose weight. I hold onto a lot of water around ovulation, and it sticks around and increases before and during my period. I really only get an accurate weigh in once per month.
If your weight has not budged in 18 months you need to lower your calories, unfortunately. You can also try increasing NEAT. I got a fitbit and it kind of helps me move a bit more and is increasing my calorie ceiling a little.2 -
Thank you for your quick response. It definitely looks like I will have to scale my calories back and monitor what happens. I have also decided to come off the pill after being on it for over a decade, as I want to give my body a break from hormones, so I am hoping this may inadvertently help with water retention!
Would you do much cardio or is it just naturally built into your day - I ask as I am sitting most of the day (i commute to work 1hr 20 mins each way) and have a desk job. I go walking at lunch time just to get fresh air and to move!1 -
Thank you for your quick response. It definitely looks like I will have to scale my calories back and monitor what happens. I have also decided to come off the pill after being on it for over a decade, as I want to give my body a break from hormones, so I am hoping this may inadvertently help with water retention!
Would you do much cardio or is it just naturally built into your day - I ask as I am sitting most of the day (i commute to work 1hr 20 mins each way) and have a desk job. I go walking at lunch time just to get fresh air and to move!
When I was larger I did a bit of cardio. Now I really try to get away without it. I try to do some but just hate it so much. I hit an average of 12-14k steps per day.0 -
I needed this inspiration tonight!!1
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BUMP BUMP BUMP!!! Love all the pics. I started SL 5x5 and I've kinda hit a stall with my overhead press. Going to take the fractional weights advice and see if I can power through. Other than that, I'm loving my new found muscles. Strength is definitely a sexy thing to have.3
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And just for a reference point, here's where I started and a picture from Saturday:
Absolutely incredible and so inspiring! And a 290 deadlift?!? Wow!
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Bump0
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bumping for moooooooore0
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bumping again.0
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I was nine months pregnant in the first pic and then the second was after I did the Masters Hammer and Chisel. Great strength training program!32 -
Bumping!0
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bump!0
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mom23mangos wrote: »Results of 4 months lifting while on a slight deficit.
You can tell you really put in work those four months! You look awesome. Nice job!6 -
I really wish I'd have taken "before" pics when I was doing endless amounts of cardio only. Once I started lifting the change in my body and shape was huge. Sadly, I have no pics for proof and I think that would help me right now. I looked back at my old food / exercise logs from about 2 1/2 years ago and since then I've put on 10 lbs, an inch on my hips and an inch on each thigh. I like the way I look, but just looking at the numbers is kind of unsettling to me at times. Without picture proof it's hard to get my mind to understand that those bigger numbers actually mean I look better than before. Just a vent because I like seeing all the pics here and wish I could contribute. Keep at it ladies!5
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@mom23mangos wow! great results on your cut. Nice! Were you at 1300 cals that whole 4 months? What percent of your TDEE was that? I'm asking because I'm looking to cut eventually and seeing how others have done it. Thanks!1
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Thanks @Keladelphia and @Kerryatoon!Kerryatoon wrote: »@mom23mangos wow! great results on your cut. Nice! Were you at 1300 cals that whole 4 months? What percent of your TDEE was that? I'm asking because I'm looking to cut eventually and seeing how others have done it. Thanks!
No, I cut for 3 months and have been at maintenance for 2. Those pics were around the 4 month mark. I ate around 1200 six days a week with one free day for the three months. My best guess of my TDEE is 1800. After I hit maintenance, I kept it at 1200 during the week and ate what I wanted on the weekend (with logging). I did this for a month. This past month, I've upped my weekday calories to 1300 and still eat what I want on the weekends without logging. So far, my weight has been holding pretty steady. I've got a little water retention from too much sodium.2 -
Bump1
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Bump -- would love to hear what program you lifters are running these days
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Bump -- would love to hear what program you lifters are running these days
I'm currently running Norton's PH3. Love it!
Started with Stronglifts 5X5. Loved it, but outgrew that after about 14 months. Switched to Wendler's 5/3/1, which I DID NOT like (I know, I'm an outlier). Only stuck with 5/3/1 about five months before looking for something I liked better. Which turned out to be PH3. I'm about 2/3 through Phase 2.0 -
quiksylver296 wrote: »Bump -- would love to hear what program you lifters are running these days
I'm currently running Norton's PH3. Love it!
Started with Stronglifts 5X5. Loved it, but outgrew that after about 14 months. Switched to Wendler's 5/3/1, which I DID NOT like (I know, I'm an outlier). Only stuck with 5/3/1 about five months before looking for something I liked better. Which turned out to be PH3. I'm about 2/3 through Phase 2.
I had myself all lined up to start 5/3/1 Monday but now I'm finding myself still searching. The fiddling with 1RMs & %s is making my head spin. WTF is my problem! I cannot nail anything down. I may go back to PHUL or checkout PH3. I think realistically 3-4 days is the max I can get into the gym, PH3 is 5? Modifiable?2 -
quiksylver296 wrote: »Bump -- would love to hear what program you lifters are running these days
I'm currently running Norton's PH3. Love it!
Started with Stronglifts 5X5. Loved it, but outgrew that after about 14 months. Switched to Wendler's 5/3/1, which I DID NOT like (I know, I'm an outlier). Only stuck with 5/3/1 about five months before looking for something I liked better. Which turned out to be PH3. I'm about 2/3 through Phase 2.
I had myself all lined up to start 5/3/1 Monday but now I'm finding myself still searching. The fiddling with 1RMs & %s is making my head spin. WTF is my problem! I cannot nail anything down. I may go back to PHUL or checkout PH3. I think realistically 3-4 days is the max I can get into the gym, PH3 is 5? Modifiable?
It's supposed to be 4-5 days, depending on the week. I use the bodyspace app to track it and if I get behind, I can just go back to the one I miss. I've only made it two days this week. It also has set rest days, and I don't always line up with those, due to kids and other responsibilities. So I have modified it a bit. Still seeing progress, though!
It sets up your days on the monthly calendar, so I just go back to the ones I missed and do them. I'm perpetually behind at this point
but I'm getting all the lifts in, eventually. 3 -
quiksylver296 wrote: »Bump -- would love to hear what program you lifters are running these days
I'm currently running Norton's PH3. Love it!
Started with Stronglifts 5X5. Loved it, but outgrew that after about 14 months. Switched to Wendler's 5/3/1, which I DID NOT like (I know, I'm an outlier). Only stuck with 5/3/1 about five months before looking for something I liked better. Which turned out to be PH3. I'm about 2/3 through Phase 2.
I had myself all lined up to start 5/3/1 Monday but now I'm finding myself still searching. The fiddling with 1RMs & %s is making my head spin. WTF is my problem! I cannot nail anything down. I may go back to PHUL or checkout PH3. I think realistically 3-4 days is the max I can get into the gym, PH3 is 5? Modifiable?
That was one of my problems with it. Just tell me what weight to load on, darn it!
In PH3, you do have to do a little calculation. It has you do different percentages of your 1RM. Since I am using my phone to track anyway, I just use my calculator. 87.5% of 300 isn't too hard to find. 80% of your 90% 1RM like 5/3/1 wants...blech.2 -
The starting weights are so low with wendler - and I understand the reasoning etc. But did it feel like you were even working much for the first while??0
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The starting weights are so low with wendler - and I understand the reasoning etc. But did it feel like you were even working much for the first while??
for the first couple of cycles i felt that way. but in my case i was probably overdue for a switch so it felt wonderful. i had been fighting my 'next' weights on 3x5 for so long. wendler was so nice after that. just getting to do all my sets and knowing i'd done all of them well felt great.0 -
No obvious results yet.Im focusing on shedding weight now, once I reach my healthy BMI, I shall train more and bulk up a little 2
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This was my progress in only a couple of months the beginning of this year. My son was about 5 months in the first pic and 7 months in the right photo. I accomplished this by heavy lifting with progressive overload and doing hiit cardio for 15 minutes just twice a week if that. Of course, i ate clean about 80% off the time. This progress photo was so long ago because life got in the way and I actually stopped working out for a few months. I just recently picked it back up in August 17th to be exact. .so almost 4 months strong now; ) I've been off and on worth my fitness for 5 years now. I'm determined to make it past the one year mark this time. I barely log any calories and just try to be mindful of what i eat. Im currently trying to gain muscle with minimal fat gains. In the past 3 months, I've gained about 8-10 pounds. I've lost half an inch on my belly and l gained half an inch on both my thighs and bum, which is what I'm going for! I still continue to do heavy lifting 3-5 days a week and have just recently added back in two 15 minute hiit sessions on the treadmill. I will post a more recent progress photo here in a couple of months or so though:) we can do this ladies! ! P.s. there's only about a 3 pound difference in these photos. I weigh about 7 pounds heavier now, which is what I'm aiming for:)23 -
What a fantastic transformation @Nikkimaxim! Especially for such a short timeframe. Love your curves!1
https://www.youtube.com/watch?v=Fa22LaddtfI
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