WOMEN LIFTERS!!

JessieNeutronGirlGenius

For all of the women out there who lift...and I mean not alb dumbbells but actually LIFT! Do you do cardio on the days you lift? And what do you do for how long? Also, what sort of meal plan or guide do you follow because I've been trying to IIFYM (if it fits your macros) but I am so confused with the concept...also, do you eat back any of your calories after working out?!

Thanks so much!

Leadfoot_Lewis

I'm sloooowly bulking so I only do Cardio once a week right now. I usually don't do it on days I lift, unless it's a weekend and then I'll do cardio early AM & lift later in the PM.

As far as diet goes, I eat 2800 kcal/day with my macros @ 40c/30p/30f. I typically try to eat as healthy as I can, & save my cheating for when I'm out with friends.

Escape_Artist

Well I'm curently cutting, and I don't do cardio. I do however do yoga, for flexibility. I find it has helped with my lifts (With my shoulders, wrists and ankles, seems like it helped with my Squats)
I'm cutting @ 1400ish, don't eat the exercise calories back. Macros are 40p/30f/30c.
I eat anything that fits in the 1400 and macros really.

I wil do cardio when I have a night out and I know I will consume much more than my 1400, but that's about it

JoRocka

nope
can't be bothered.

Sometimes I get saucy and do sprints.
I'm a dancer- so I put in several hours of dance a week- I log it- but I don't really consider it hard core "cardio" I don't do long steady cardio unless I'm cutting.

Um- I set my TDEE to sedentary- so I DO eat back my calories.

I do okay with IFYM but I tend to find myself cheating a little more often than not.

Right now I'm 40P/40F/20C but I'm switching up to include more carbs starting tomorrow for my bulk. I figured I'd go with 40/30/30 and see how that worked for me. I need more carbs- but I dislike eating them.

I typically have one day where I'm a little bit more lax- usually BF day- he is very accommodating to my diet stuff- but I try to make it as easy as possible so we can both enjoy our time out- so I'll have extra food- or a beer or something- I don't panic if I go over or under a little on those days or I don't hit my calorie goals.

deksgrl

I don't like cardio, I do very little of it. I calculate my TDEE including exercise, so I do not eat extra exercise calories. I eat whatever I want as long as it fits in my calorie goal.

KristinNicole82

I will do cardio on days I lift, unless I am doing drop sets or trying for a new max. I always do cardio after I lift, sometimes I will do HIIT but it take a lot out of me. I usually eat my calories back because I need the fuel.

JessieNeutronGirlGenius

I have more fat than I would like but I want to lift and gain muscle! But I shouldn't "bulk" right because I am a little overweight or would it replace the fat with muscle?

deksgrl

I have more fat than I would like but I want to lift and gain muscle! But I shouldn't "bulk" right because I am a little overweight or would it replace the fat with muscle?

You need to eat at a calorie deficit to lose fat. You need to eat at a calorie surplus to bulk. You can't really do both at the same time. The idea is you want to lose the fat without losing very much muscle. To do that, eat at a small calorie deficit and get adequate protein while you lift heavy. Some cardio (especially HIIT) is beneficial to losing the fat 20-30 minutes. Do this after lifting.

cuinboston2014

I just started heavy lifting so I'm a newbie myself. However, I've always been a huge cardio fan - absolutely LOVE running. But I have switched to two days a week of heavy lifting and then smaller lifting on other days. On days where my focus is lifting I still do some running but only in between a set of lifts. Like I'll do three different lifts, two sets each and then run around the track four times. I can't assume it's necessary but I love ti that way

JessieNeutronGirlGenius

So there is now way to lift a lot, gain muscle, and shed fat? Man this stuff is so confusing. I mean right now I do not over eat ( when I'm on track lol) but I do eat an adequate amount of protein but I really want to up my lifting.

just_Jennie1

I do cardio for 30 min before I lift and I lift every day. Right now I am running M/Tues/Thurs/Fri, Wed is the arc trainer. I do my cardio before because I won't do it after.

As for diet I pretty much eat when I'm hungry.

ModernNerd

I'm a newbie to lifting but already love it! I do cardio too just because it's enjoyable and an excellent stress reliever for me. I don't think you'll find any hard science saying they're mutually exclusive for the best results so don't fret. Best of luck with your goals!

deksgrl

So there is now way to lift a lot, gain muscle, and shed fat? Man this stuff is so confusing. I mean right now I do not over eat ( when I'm on track lol) but I do eat an adequate amount of protein but I really want to up my lifting.

You will strengthen and firm the muscle you do have, and it may appear to be more muscle because as the fat goes you will see more muscle. It is difficult for women to gain muscle, it takes a lot of work, eating more food, and supplements.

Leadfoot_Lewis

I have more fat than I would like but I want to lift and gain muscle! But I shouldn't "bulk" right because I am a little overweight or would it replace the fat with muscle?

Eat @ a slight deficit & lift heavy. I think more than sweating the details of a cut vs. a bulk you should just concentrate on being consistent with what you eat/diet and lifting. Newbies usually have better luck @ gaining muscle on a calorie deficit.

mnapier3

I was not doing cardio for quite a long time, but as of this week I started adding a short jog (about 20min) after lifting because I'd like to try and burn a little fat. I'm only doing it about 3x/week. If you do decide to do cardio make sure you do it after lifting, so you don't waste your energy. I'm not a 100% "clean" eater, but I am trying to make healthier choices and focusing on lots of protein.

Also, I eat upwards to 2000 calories a day, meals spaced about every 2-3 hours. Definitely need that energy when lifting!! I don't know how some can live on 1300.

theopenforum

women who lift is sexy...

that is all

JoRocka

I have more fat than I would like but I want to lift and gain muscle! But I shouldn't "bulk" right because I am a little overweight or would it replace the fat with muscle?

Eat @ a slight deficit & lift heavy. I think more than sweating the details of a cut vs. a bulk you should just concentrate on being consistent with what you eat/diet and lifting. Newbies usually have better luck @ gaining muscle on a calorie deficit.

This is spot on.

You are new enough you'll still see gains. You have to train for several months to peter out on a plateau at a cut- I was 4-6 months of unofficial and official cut- and I just started slowing down and not seeing gains.

Just lift heavy - and eat at a small deficit- It'll come. Don't worry.

JessieNeutronGirlGenius

Thank you all for your help I really appreciate it!

So if my cals to maintain is say 2000 should I eat 1800-1600?? And eating back exercise calories is okay too? Just making sure! I like to know all my facts. :-)

fivethreeone

I don't do cardio.

I eat TDEE-15% and IIFYM.

Eating back exercise calories is good, especially because lifting heavy makes you hungry. My legs are starving on deadlift day.

To lose weight, if you eat 2000 to maintain, cut off 250 to 500 cals, so between 1500 and 1750.

ETA: IIFYM is really easy. Eat at least 1g protein per lb of lean body mass. eat at least .35g fat per pound of body weight. fill the rest of your calories with carbs. Hit those goals.

FrnkLft

Thank you all for your help I really appreciate it!

So if my cals to maintain is say 2000 should I eat 1800-1600?? And eating back exercise calories is okay too? Just making sure! I like to know all my facts. :-)

Yes, in fact eating back your calories is going to help you in your workouts. What's most important is your "net calories" consumed for the day, and you always want that to be your target.

ItsCasey

I do brief metabolic resistance work after I lift (MWF), usually involving kettlebells and/or barbell complexes. I am now walking a total of 12 to 18 miles a week on my off days (TThSS). I occasionally do hill sprints (or incline sprint intervals on a treadmill), depending on what my training schedule looks like. Sprinting really wipes me out for deadlifts, so I have to work around that.

Other than that, I don't do cardio. I hate it, and it's not necessary for my goals (primarily fat loss and then strength gains). But I'm getting to a point where I'm having to fight really hard for every fraction of a pound, and that means either eating less (not going to happen) or burning more calories. But intense cardio, like running and even the HIIT stuff I do on lifting days interferes with my lifting program, so I have to keep that stuff to a minimum. It kills me to not be able to make all my reps because my legs are dead from sprinting or doing KB swing/goblet squat ladders. I've learned over time how much is too much.

As far as diet, I eat at a 15% deficit from TDEE, on average, so I do not eat back exercise calories because they're already accounted for in my deficit. But I have a refeed day once a week now, so my daily total tends to be a little more than a 15% deficit to make up for the refeed day. I practice intermittent fasting (basically, I eat one huge meal a day), and I follow IIFYM. It can be difficult to learn how to plan your meals at first, but you'll get the hang of it.

deksgrl

Thank you all for your help I really appreciate it!

So if my cals to maintain is say 2000 should I eat 1800-1600?? And eating back exercise calories is okay too? Just making sure! I like to know all my facts. :-)

Normally TDEE includes your exercise calories so you don't eat them back.

Your deficit depends on how much fat / weight you need to lose.

deksgrl

Thank you all for your help I really appreciate it!

So if my cals to maintain is say 2000 should I eat 1800-1600?? And eating back exercise calories is okay too? Just making sure! I like to know all my facts. :-)

Yes, in fact eating back your calories is going to help you in your workouts. What's most important is your "net calories" consumed for the day, and you always want that to be your target.

It depends on if she is using MFP method or TDEE method. She seems to be leaning toward TDEE.

Otterluv

Yes, I do cardio after lifting. Especially now that I'm training. I was doing about 20 minutes on the elliptical, I'm now going on the track outside of my gym, working up to running 3 miles post-lifting to get as many running miles in as I can. I eat back my exercise calories, which I have found, through trial and error, to be about 50% of MFP's estimates.

However, this is what fits my goals, and right now I'm pushing hard. You don't have to. Lots of people get great results by just lifting a few days a week and not doing any cardio. I'm also still obese, so that gives me a touch of leeway.

I would suggest that you play around and see what works for you. If you are beat after lifting, don't do cardio. Just figure out your current goals and work towards them.

JessieNeutronGirlGenius

I made my cal goal for 1660 because thats what IIFYM suggested I should eat for fat loss but It didn't include exercise. I may increase my calorie goal to 1700.

dare2love81

I have more fat than I would like but I want to lift and gain muscle! But I shouldn't "bulk" right because I am a little overweight or would it replace the fat with muscle?

You need to eat at a calorie deficit to lose fat. You need to eat at a calorie surplus to bulk. You can't really do both at the same time. The idea is you want to lose the fat without losing very much muscle. To do that, eat at a small calorie deficit and get adequate protein while you lift heavy. Some cardio (especially HIIT) is beneficial to losing the fat 20-30 minutes. Do this after lifting.

^^This. My trainer (who has 15 years of experience) just told me the same thing the other day. I was solely focusing on lifting, but he told me to add cardio after lifting - no more than 30 minutes - because (and he had a longwinded explanation that I couldn't repeat if I tried) you burn more fat and preserve muscle this way. I've been doing this for two weeks, and I already look leaner.

Having said that, I know a lot of people don't EVER do cardio and lose fat and gain strength just from lifting. So...it's all about what works best for you.

deksgrl

I made my cal goal for 1660 because thats what IIFYM suggested I should eat for fat loss but It didn't include exercise. I may increase my calorie goal to 1700.

Try this calculator and see if 1700 is in the ballpark.

http://scoobysworkshop.com/calorie-calculator/

If you have 20 pounds to lose, use 15% deficit.
If you have 10 pounds to lose, use 10% deficit.

DymonNdaRgh40

I usually run first and then hit the weights. I have two days (Tue. & Thurs.) a week where I hit it hard in the gym working upper body one day and lower body the other only. M, T, and W are days I run and then I always do a leg circuit of squats, leg extension, leg press, lunges, deadlifts, etc. I try to rest on either Sunday or Saturday, but on one of the those days I hit the weights again. I'm currently cutting and enjoy both lifting and cardio.

Some_Watery_Tart

I did just cardio for a long time. Then just lifting for a while. I've found a balance that works for me: lifting 3 days/wk, cardio 2 days/wk, and 2 rest days. I have a super-busy schedule, so this combo's flexibility works for me.

Iron_Lotus

I never do cardio

33Freya

Great post and lots of great advice! I too am a confused newbie...