Macros, toning up, weight lifting and maintainance

rosanna421

Hi everyone,

I am a 23 year old female, 5ft1 and I lost around 117lbs so far. I lost alot of muscle in the process being that I initially lost weight in an unhealthy way, however i transitioned into 1200 calories. I am still very controlling over what I eat. Been low carb for a long long time, however it does leave me very tired many days, in addition to giving me some sleeping issues. So i do eventually want to learn to maintain my weight. i am around 119-120lbs. I still want to try to go down another 5-10lbs or more if i need to. I want to start lifting weights, I am curious as to what a beginner should try. i was thinking 3 times a week, around 20 mins of working out. as far as macros go, i know i'll need more carbs, so is the 40 40 20 ratio beneficial?

socioseguro

Hi

Congratulations on your achievement

Maybe this link could be of help

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

In order to improve my muscle I have to increase my protein percentage at my macros

Good luck in your journey

Stage14

Actually, protein is the most important macro when you're lifting weights. For what to try, I would recommend getting an actual beginner's program like New Rules of Lifting for Women or Starting Strength over just trying to do it on your own. These will give you some good compound lifts and help you learn form, when to add weight, etc. Most beginner programs start you off at 2-3 times a week.

As far as your food, I can't see your diary, so I can't be much help there, but it sounds like you're tired all the time and dealing with insomnia. My first blind guess would be that you're probably not getting enough fats which regulate hormones (including melatonin and adrenal/thyroid functions). But again, without seeing your diary, I can't give sound advice. I'd also recommend upping your calories before you start lifting weights, since a smaller deficit will help you maintain more muscle while you continue to lose fat.

rosanna421

Actually, protein is the most important macro when you're lifting weights. For what to try, I would recommend getting an actual beginner's program like New Rules of Lifting for Women or Starting Strength over just trying to do it on your own. These will give you some good compound lifts and help you learn form, when to add weight, etc. Most beginner programs start you off at 2-3 times a week.

As far as your food, I can't see your diary, so I can't be much help there, but it sounds like you're tired all the time and dealing with insomnia. My first blind guess would be that you're probably not getting enough fats which regulate hormones (including melatonin and adrenal/thyroid functions). But again, without seeing your diary, I can't give sound advice. I'd also recommend upping your calories before you start lifting weights, since a smaller deficit will help you maintain more muscle while you continue to lose fat.

my diary is open now

psuLemon

You can probably keep macros' around 40/30/30. Calories will definitely need to be raised too to increase the amount of muscle you can maintain. It may be beneficial to up to 1500 calories, with the understanding that adding carbs is going to add addition glycogen/water and adding calories may add a few lbs. But give it a few months to adapt.

Also, keep in mind that you still may not get the body you desired based on the fact you have had a lot of muscle loss. It potentially will require a few bulk/cut phases to make up for your mistakes.

rosanna421

You can probably keep macros' around 40/30/30. Calories will definitely need to be raised too to increase the amount of muscle you can maintain. It may be beneficial to up to 1500 calories, with the understanding that adding carbs is going to add addition glycogen/water and adding calories may add a few lbs. But give it a few months to adapt.

Also, keep in mind that you still may not get the body you desired based on the fact you have had a lot of muscle loss. It potentially will require a few bulk/cut phases to make up for your mistakes.

I would like to up my cals, just scared to do it, i had anorexia for 7 months last year when losing weight which is why i say i lost alot of muscle weight as well... i tried to maintain my weight 2 months ago and that was a disaster. uped my cals to 1500 and all hell broke loose lol. i became so paranoid, and went back to dieting. this is why im at 1200 again... im not gonna lie, im still scared to go up to 1500, scared i'd wake up back to that obese person. i cant let that happen no matter what. 40/30/30 sounds good. at this point i think my body needs more activity, i work an office job and rarely get active.

TavistockToad

You can probably keep macros' around 40/30/30. Calories will definitely need to be raised too to increase the amount of muscle you can maintain. It may be beneficial to up to 1500 calories, with the understanding that adding carbs is going to add addition glycogen/water and adding calories may add a few lbs. But give it a few months to adapt.

Also, keep in mind that you still may not get the body you desired based on the fact you have had a lot of muscle loss. It potentially will require a few bulk/cut phases to make up for your mistakes.

all of this!

TavistockToad

at this point i think my body needs more activity

only if you are going to give it enough fuel so that you arent just losing more muscle....

rosanna421

at this point i think my body needs more activity

only if you are going to give it enough fuel so that you arent just losing more muscle....

your right...just need to get out of that fear of gaining fat, i can tell my metabolism is slow at 1200 cals, i dont have the energy to do lots of the things i used to be able to do, and the problem is i know my body slows down to make up for the lesser calories that im eating. i hope one day it can happen, i guess i just gotta take it slow and steady because theres no way i can work out without proper fuel. i've tried and my body suffered for it for almost 2 weeks.

Ian_Stuart

Here is an article geared toward getting you started with lifting: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Feel free to add me and ask any questions you might have.

Welcome to the wonderful world of lifting heavy things and putting them back down again!

rosanna421

Here is an article geared toward getting you started with lifting: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Feel free to add me and ask any questions you might have.

Welcome to the wonderful world of lifting heavy things and putting them back down again!

Thanks for the article!

psuLemon

You can probably keep macros' around 40/30/30. Calories will definitely need to be raised too to increase the amount of muscle you can maintain. It may be beneficial to up to 1500 calories, with the understanding that adding carbs is going to add addition glycogen/water and adding calories may add a few lbs. But give it a few months to adapt.

Also, keep in mind that you still may not get the body you desired based on the fact you have had a lot of muscle loss. It potentially will require a few bulk/cut phases to make up for your mistakes.

I would like to up my cals, just scared to do it, i had anorexia for 7 months last year when losing weight which is why i say i lost alot of muscle weight as well... i tried to maintain my weight 2 months ago and that was a disaster. uped my cals to 1500 and all hell broke loose lol. i became so paranoid, and went back to dieting. this is why im at 1200 again... im not gonna lie, im still scared to go up to 1500, scared i'd wake up back to that obese person. i cant let that happen no matter what. 40/30/30 sounds good. at this point i think my body needs more activity, i work an office job and rarely get active.

Are you activity seeking help for your fears?That is really the only way you are going to be successful. Food shouldn't be feared but rather understood it's fuel. Staci's story is very good but it is one of the extremes. She is a power lifter and eats 3000-4000 calories day with 90-120 minutes of exercise. Below is another good person to follow. Sarah is extremely knowledge and has gone through a few bulk/cut phases herself.

Beating the fear of food is going to be the key to your success. I wish you the best.


http://www.myfitnesspal.com/topics/show/903628-one-year-of-barbells-and-ice-cream-my-story-so-far-pics?hl=a+year+of+lifting+and+ice+cream

rosanna421

i've increased my cals now to 1400(slightly below mfp maint) , going to give 40/30/30 a try and lifting weights. hopefully i can rebuild my body.