Aubrette's sorta log :p
aubyshortcake
Posts: 796 Member
Heya 
I'm not sure if what I'm doing is really considered a "bulk" per se or more just a recomp (thought I guess that is kind of a bulk in it's own way..sorta....idk what I'm talking about!)
I started eating at maintenance last week (which according to MFP is 1470ish, up from the 1280 I was eating) and I'm doing bodyweight training using the app for You Are Your Own Gym, as I don't have access to a gym at this time. I want to keep a lean look, but since I've lost weight I've come to realize there wasn't much muscle under there! I would prefer a lower body fat % but at this point if I were to do that I think I would just look scrawny and be underweight.
I mainly want more "defined" abs, and I'd like to build my glutes a little as I lost some of that mass in the weight loss lol, but otherwise just want to stay slim but be more "solid" I guess. I realize I will probably have to eat at somewhat of a surplus and then cut down later, but I'm still adjusting to maintenance and not sure I'm ready for that yet. I'll try to post some pics below, taken 10/30/13. I am 5' 3", around 103-104ish.
Never posted pics before, hope this works:
I'm not sure if what I'm doing is really considered a "bulk" per se or more just a recomp (thought I guess that is kind of a bulk in it's own way..sorta....idk what I'm talking about!)
I started eating at maintenance last week (which according to MFP is 1470ish, up from the 1280 I was eating) and I'm doing bodyweight training using the app for You Are Your Own Gym, as I don't have access to a gym at this time. I want to keep a lean look, but since I've lost weight I've come to realize there wasn't much muscle under there! I would prefer a lower body fat % but at this point if I were to do that I think I would just look scrawny and be underweight.
I mainly want more "defined" abs, and I'd like to build my glutes a little as I lost some of that mass in the weight loss lol, but otherwise just want to stay slim but be more "solid" I guess. I realize I will probably have to eat at somewhat of a surplus and then cut down later, but I'm still adjusting to maintenance and not sure I'm ready for that yet. I'll try to post some pics below, taken 10/30/13. I am 5' 3", around 103-104ish.
Never posted pics before, hope this works:
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Welcome!! I will say that your goals are probably more aligned with a body recomp. However if you want to build solid, all around muscle as you can not spot reduce or even spot build you will have to lose the idea of abs and staying lean. That's pretty obsolete in bulking. Take your time adjusting to maintenance, lift and add in a little cardio and be patient. You can make significant changes doing just that and then down the road enter into a bulk. When someone is very lean and wants more muscle I do tend to suggest bulking but they have to have the right mindset bc it's mentally challenging forcing yourself to gain weight. Do you eat your calories back bc that's a very low maintenance goal for an active female?0
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When someone is very lean and wants more muscle I do tend to suggest bulking but they have to have the right mindset bc it's mentally challenging forcing yourself to gain weight. Do you eat your calories back bc that's a very low maintenance goal for an active female?
I agree. Welcome! I'm attempting a "slow," or "clean," bulk, which is eating in a small surplus with the hope of gaining less fat with the muscle...but at the same time, I am gaining fat. It's prettey much inevitable. You can minimize fat gains by being patient (think: watching paint dry or grass grow).0 -
Hi guys! Thanks for the replies
Yes I think you're right, I'm probably looking more for a recomp. I've struggled with my weight my whole life and for the first time I'm relatively happy with it, so I don't think I could psychologically handle a bulk right now, especially since I still pick myself apart at this low weight!
I try to eat all exercise calories back, however I find it difficult to estimate since as of right now I do 30 min of You Are Your Own Gym 4 days a week, and that's it. As of right now I still have my activity set to sedentary because I literally sit on my *kitten* all day, both at work and when I get home, lol! I have always been a couch potato....it's bad! :x0 -
Well, you are welcome to recomp away here--we don't discriminate :flowerforyou:0
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Well, you are welcome to recomp away here--we don't discriminate :flowerforyou:
Yay! Thanks
it's nice to have a support network! 0 -
Good morning. Within the next few days I plan on taking some pics, I know I am only 4 weeks in but I do feel like there is some improvement! Although I may be the only one who can see it, lol.
I have been trying to eat at maintenance (for recomp since I'm not really trying to bulk) though I have averaged about 1580 net calories (MFP estimates my maintenance at 1470) for the past 4 weeks and have not gained any weight, so that's good...yay for more food! I am still unsure of what my activity level is so I still have it set to sedentary, that could be why. I'm new to maintaining so figuring out my TDEE will take a while I suppose.
Anyways, I will update more later when I actually get some pics, but that's my brief little ramble 0 -
Sounds good! Definitely keep the same cals over the course of 4 weeks. If you don't gain or lose anything, then you've got your maintenance level on point. Can't wait to see pics.0
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Just for fun..here are some before pics of me over the years. The first two are around 2006, roughly 135ish lbs. The pic with the red shirt is I think 2008 when I was around the mid 140s. My highest was 149, I have yet to find a pic of this but I'm sure some exist somewhere..lol XD
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You've made incredible progress!!! Great job!0
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Wonderful progress, I think you'll like the recomp plan.
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Wow! Fantastic progress :-)0
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I agree...fantastic progress!!!0
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okay, so I'm going to hold off on posting some pictures because the holidays kind of threw me for a loop lol.. I definitely went a little crazy on Thanksgiving and then my birthday, my mother's birthday, and Christmas are all in the same week. too much good food to pass up, and to be honest I've been having a rough time with self control slipping into old eating habits. I would like to spend the next couple of weeks cutting for a little bit as I feel a little more jiggly tHan I would like to be lol, on the bright side I am in week 9 of the beginner program of you are your own gym and I haven't missed a single workout.
here's to getting back on track!0 -
Hello! I guess it's time for an update. I did 10 weeks of the You Are Your Own Gym beginner program. I liked it, but I could tell I wasn't pushing myself that hard and couldn't seem to get the motivation to push harder. After that, I stopped working out altogether for like..a month >.< lol, and over eating somewhat. Probably stress at work/being tired all the time.
But anyway, I just got my Gold's Gym membership, and this morning I went and did my first day of Strong Curves. It wasn't as scary as I was making it out to be, tho I did kind of keep to my little area and got all shy and didn't really do much exploring. I need to suck it up and do that tomorrow lol. I really want to be consistent and successful with this program, and I did find the gym environment helped me feel more motivated to push myself harder.
I had a little trouble figuring out which weights to use for some exercises, some I started too heavy, others I started too light..bleh I'll figure it out I hope!
Overall it was a good first experience though, and I'm excited to make it a regular part of my life. I really want to get serious and correct this whole skinny-fat situation!
Current stats as of this morning (for the few things I actually measured
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5' 3"
105.2 lbs
Waist: 24" (up 1 inch from December :x oopsy lol)
Hips: 34" (would like to increase that one.....)
Might take a pic later, we shall see....have a great day everyone! 0 -
Good to hear it was a good first experience!
Regarding the starting weights: I don't know the Strong Curves program, but most programs start with a "test day" to determine the starting weights on the various excercises. Reading stuff from Bret Contreras, I'm pretty sure this is covered somewhere in the program documentation!0 -
Hello! Yes, he said try to find the weight where I can do 10 reps max, I think I got a pretty good idea of which ones they are, it was a little confusing though as I got more tired the more weights I tried haha XD
It's crazy how much my strength levels differed for different moves! I think I need to google some videos though, I did dumbbell dead lifts and I'm not sure my form was right..I don't want to go causing injuries now lol
Hoping to be less shy and venture out of my corner tomorrow 0 -
I have a triple digit dead lift.
For an over head front deltoid raise (shoulders)- 20 lb bar.
not all muscles are created equal. it's okay- it's totally normal.
So for picking the right weight- if it's a smaller muscle- start smaller- usually 5 or 10's.
If it's a bigger muscle usually you can start with something bigger like 15-20 or the barbell.
Really there is no right answer- just trial and error- and walking over to the rack and picking up a weight- pick it up- can you lift it 5-10 times? can you lift it at all? Can you barely lift it?
don't be afraid to lift it- and put it down- have to check the pride at the door on this one. I have done a set- pushed for a second and gotten half way through it and realized it wasn't working- finish set 2 and get a lighter weight for sets 3 and 4.
it is what it is- you'll drop them- you'll fail you'll struggle- if you ARE NOT- then it's not heavy enough.
You can do it!!!0 -
Thanks for the support!
So.. I have what may be a sort of stupid question >.<
I'm currently attempting a recomp (once I figure out for sure what my maintenance is..) as I really would like to stay lean and continue to lose body fat without getting into dangerous "underweight" territory (although I don't totally go by BMI, according to that I teeter back and forth between normal and underweight, while my body fat is still higher than I would like). However, I really would like to life and round out my glutes - significantly if possible - and maybe add some mass to them.
Is something like that at all possible with a recomp and whatever noob gains I might be able to get? I know if I really want to build the booty a surplus is the way to go but I also know that I'm not in a place psychologically where I could handle a true bulk at this time.
Sorry if I'm repeating anything I may have asked in the past, I tend to confuse myself and overthink things :x0 -
Mad at myself.......
This is week 3 of the Strong Curves beginner program. I really want to go to the gym 4 days a week so far I have been consistently doing 3 days. This week I went on Monday....and I haven't gone since >.<. I plan to go tomorrow and Sunday, but I'm still mad that I managed to talk myself out of it for 4 days in a row!
Any of you ever have days like that? What do you do to overcome the laziness? I really want to stick with this!0 -
Mad at myself.......
This is week 3 of the Strong Curves beginner program. I really want to go to the gym 4 days a week so far I have been consistently doing 3 days. This week I went on Monday....and I haven't gone since >.<. I plan to go tomorrow and Sunday, but I'm still mad that I managed to talk myself out of it for 4 days in a row!
Any of you ever have days like that? What do you do to overcome the laziness? I really want to stick with this!
I had that same exact feeling of not working out, putting it off one day. That's when I realized I needed to change my program to get myself motivated again. I also workout 4 times a week and have started Strong Curves. I'm doing day 3 tonight and I can't wait!
How are you doing on going to the gym?0 -
I have been feeling pretty crappy about my self discipline, I still haven't gone to the gym!! I am determined to make myself go tomorrow though. I'm not sure what it is....my whole mood has been off and I haven't been able to get myself up in the mornings and I've been having a lot of anxiety. I go through phases like this from time to time but I think going to the gym would help me feel better so I need to just kick myself in the *kitten* and do it!!!!0
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I have been feeling pretty crappy about my self discipline, I still haven't gone to the gym!! I am determined to make myself go tomorrow though. I'm not sure what it is....my whole mood has been off and I haven't been able to get myself up in the mornings and I've been having a lot of anxiety. I go through phases like this from time to time but I think going to the gym would help me feel better so I need to just kick myself in the *kitten* and do it!!!!
For me, I've found that making a concrete schedule/routine has helped significantly. Also, keeping a journal/log of some sort (I use jefit.com). I used to be less disciplined when I would do cardio exclusively, because I didn't have a definitive schedule and I figured if I skip cardio today, I can just do it tomorrow....But now that I lift weights almost exclusively, I have my schedule and each day of the week is unique (chest, shoulders, legs...etc.). So in my mind, my life becomes more difficult if I skip a day, because that would throw off my whole week (chest day would have to be moved to shoulders day, etc.) But anyway, I know this doesn't work for everyone, but it's worked very well for my routine obsessed, OCD mind. I also make sure to take a week off from doing any exercise every 8 weeks (depending on how I'm feeling it may be week 7 or week 9). 0 -
Writing an update to hopefully keep myself on track. No....to DEFINITELY keep myself on track.
I finally went to the gym today. I AM going tomorrow. That is non negotiable. I'm picking up in week 3 of the Strong Curves beginner program and this time I'm not stopping.
I've been eating like crap, every week I've been averaging around 2100 cals :x oopsy. I'm hovering just over 107 right now, which is a perfectly fine weight but I feel fluffier and I hate it, especially on my stomach which is my BIGGEST problem area.
My plan is to average 1450 a day for a few weeks, not many - will re-evaluate after a month, 2 months is the max - to lose the stomach fluff I've gained. Then I will go up to maintenance (based on my last calculations that was around 1750 if I work out 3 days a week with no cardio) and finally start this recomp for real. I don't want to be in a deficit too long, I want to build my glutes and I need to take advantage of any noob gains while I still a have them!
Once fall rolls around I will re-evaluate again and see if I want to continue with the recomp or if I feel ready to maybe possibly try a bulk until the spring.
Hopefully having a schedule like this will help me stay on track. Wish me luck....I'll need it! 0 -
I was at 2100 calories for the entire month of March. Gained about 3 pounds to get up to 107 lbs, which is good for me, but I'm going to slow it down a bit. So this week I dropped down to 1950, and my weight has been dropping every day this week. Probably just water weight I imagine. But my point is, don't be surprised if you lose significant weight when you drop down to 1450 (especially if you've been at 2100 for a while). I get that you hate feeling fluffy (me too), but you may want to be careful about not dropping too low especially if you don't want to lose your gains.
Good luck! 0 -
Also, you'll probably find that your energy and strength will decrease when you decrease your calories. I've noticed a slight decrease in strength/energy just dropping from 2100 to 1950. So if your workouts are fairly intense (and you want to maintain that level of intensity), you'll have to eat a sufficient amount to fuel your workouts.0
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Hey! Yeah I noticed I was struggling a little bit more at the gym since I've lowered my calories. I definitely see your point about wanting to hold on to any good weight gain, but to be honest I was such a flake with working out that I think 98 percent of what I gained is probably fat lol. basically I look the same as the pictures in my first post but my upper arms and my stomach are definitely bigger, and neither of them in a good way
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Yeah, I know that for me, if I don't consistently do my workouts AND I'm eating a lot more, I'll just put on more fat. But if I really push myself in my workouts (which is MUCH easier to do if I'm eating enough), I gain weight but don't feel nearly as fluffy (I know I am gaining some fat- it's inevitable). But I can see muscle development too. Hang in there! It gets easier once it becomes more of a routine (at least it did for me). Not to say that it's easy, but it becomes more doable.0
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Hello again..
Between having been sick for a couple weeks and the general stresses of life/finances/work/etc., I have not been a good girl by any means! I've been very inconsistent both in the gym and with my eating, so I've pretty much made no progress (except some strength gains, yay!)
Just to clear my head and get back on track, I'd like to outline my plan and start fresh, clean slate, forget all the weeks/months I "tried" and REALLY try/do this. Sorry in advance if I am repeating things I've said in previous posts. I'm pushing my mental reset button..lol.
My current weight is around 108 (was 110 this morning but I've been a lil piggy this weekend lol), and I'll need to take my measurements but last time I checked my waist was 24.5 and my hips were 34.5. My ultimate goal isn't a weight, I'd just like to gain muscle and lose fat (wouldn't we all?) lol. Fat trouble zone for me is my stomach, even at a very low weight it's still a little pudgy, and I would really like to build up my glutes.
I've calculated my TDEE several times using my most recent 10 weeks of data. It has changed a decent amount each time, a few months ago being 1910, and as of yesterday 1790.
My plan is as follows:
Now - Sept.: Eat at a deficit - I put my goal as 1470 as I tend to go over frequently, so having a lower number helps me stay within my actual calorie goal (somewhere around 1500-1550 for now based on averages for the week).
Sept. - Oct.: Bump up to maintenance for a few weeks (and figure out exactly what maintenance IS at that point..lol)
Mid Oct. - Jan or Feb: Slow bulk
March: Cut if needed
I plan on still doing Strong Curves for quite a while as I really enjoy the program. My plan is to stick with 3x a week, at least for now, possibly bump up to 4 later.
While my weight is pretty low, the reason I want to cut a little first is because my body fat is not at a level where I'm comfortable increasing it at all, so I'd like to lean out a little more before attempting this.
Wish me luck, I'm a flake and I no longer want to be.0
