Hello!

becmarkwick

Hi,

I am about to start lifting. I've got about 10 kilos to lose, and am no longer interested in 'dieting'. I've done Michelle Bridges - liked the weights components, lost 12 kilos - put it back on, and was always exhausted and tired on 1200 calories a day. Hearing MB say she only eats 1400 calories a day on maintenance was so disheartening.

I'm currently reading NROLFW, and the methodology, science stuff in there seems to make good sense.

I have a new 'streak' starting on mfp - I didn't log in on purpose so I could 'start fresh'. I calculate my tdee at between 1800 to 2000 calories depending on the method used, and have chosen to net 1550 a day - assuming there is a hundred or so calories that I'm really eating but not logging correctly, and assuming calorie burns may overestimate a little.

I have a fitbit to motivate me to 'move more' in every day life, and a hrm which is motivational when I'm actually at the gym. For its simplicity I'm thinking of applying the knowledge from NROLFW but doing Stronglifts 5x5.

I noted that NROLFW wants us to have a protein shake after lifting, do you guys do that?

Do you just stick to your calories and try to hit your macros and be concious to pick whole grains and protein?

As this is a lifestyle change and not a diet, I don't want to go all out and eat the NROLFW meal plan as with a family, it won't be stuck to long term.

It makes me nervous 'eating more' but I figured I'd take measurements, log my weight today, and follow this for a month and then evaluate based on how I look, feel, the scales and how my clothes are fitting.

Also QUESTION: What do you do for warmup in 5x5, I have read the summary and then the FAQ but those sections weren't written in. I have the 5x5 app on my phone, I didn't download the free report as I was at work.

Any advice?

Thanks
Bec

FunSizedK

bump for answers, I just started the stronglifts 5x5

hananah89

Welcome!

First, I would say try and not freak out about any "weight gain" when you up your calories. It's just water. Second, TDEE is supposed to include your exercise, therefore you don't fluctuate based on the day. So for you, whatever between 1800 and 2000. Net doesn't really matter.

Just a reminder that the HRM won't work with lifting weights-steady cardio only for that.

I personally just like to stick to calories and focus on protein. I sometimes have a protein shake, sometimes don't. Just depends on what I'm feeling like. And you are right, you should eat what works for you to be sustainable.

As for SL warmups, I do some light moving around, like jumping jacks to warm up. For warmup lifts I pick a few weights between the bar (45lbs) and my working weight and do 1x5 on those weights. I also start with the bar to warmup just to get into it as I go at 6am and I'm not really awake haha. But with you just starting and hopefully just starting with the bar (or lighter if necessary) I would suggest bodyweight moves to warm up. Don't try and lift more than the bar right away just because you can. Unless you have done heavy lifting before you really need to focus on getting form right. The weight will move up very quickly.

Some more veterans in here may be able to give more suggestions.

becmarkwick

Thankyou hwillmott.

I just got back. I used a 10kg (20 pound) plate for squat warmup, and grabbed some smaller sized bars around for warmups for row and benchpress. I used the empty bar for my exercises, it was just right. I'm not flexible enough for my squats to be ATG, but managed a decent parrallel with the floor so not too bad.

I think I won't weigh myself for 2 weeks and I'll be really honest with logging and see where this takes me. I cannot realistically gain fat weight on 1500 calories a day with some excercise unless theres something medically wrong with me - which there isn't.

krokador

First off: Welcome to the board!

I think you're doing the right thing by upping your calories. I've also been fairly miserable eating at 1200-1300 a day trying to lose weight quickly and I just don't think that kind of restriction can stick. (I last about a month every time I try - i am done trying this!). Now, if it can serve as a bit of a reference, I'm 5'6 and a bit over 30% body fat and I maintain at 2000 cals a day or so. I don't know how tall you are, but 1500 cals should not make you gain any fat.

It,s probably a good idea to not weight yourself during the first 2 weeks though. Mainly because, if you've never really worked out before, you're going to retain some water and while your body adapts sometimes it does weird things. Don't let it discourage you! And also, remember that they're just numbers. They won't define you, so don't let them rule your life. It's okay to go over once in a while!

As for a warm-up routine, I just put my own up on the blog right here: http://www.myfitnesspal.com/blog/krokador/view/full-body-warm-up-routine-628878
It's all bodyweight (aside from band pulls) and I feel it's the most functional routine I've been through. 'Course I'm still learning so it may be updated in the future haha. Hope it gives you an idea!

I like to have a protein shake after a workout mostly because usually I'm starving and need something quick since I workout just before going to work in the AM (so fasted). I've also done IF 16:8 so waited a few hours through the hunger and I really don't think it makes that much difference, IMO. If you have real food, eat real food. Unless you're craving a shake. You're not prepping for a contest so really, it doesn't matter that much

lwoodroff

And just below parallel is perfect, don't worry about atg!

rlw911

Welcome! Sounds like you have a good plan in place. I really need to get my eating on track and on a plan.

As for warmups, I always start with 7-8 minutes on the treadmill, then I move to a stretching "machine" we have at my gym. It kinda looks like a bike with no wheels. Then, I do some foam roller work and a few bodyweight squats, holding it at the bottom and pushing my knees out with my elbows. I always start with the bar and then try to follow the 50% and 75% recommendation for other lifts, although that's kinda hard, when you're lifting lighter weights, so I just wing it, lol. As for sets/reps, I just go with what I'm feeling that day. Sometimes I do 5 reps, sometimes 3, but that seems to work for me. I've only been lifting for 3 months, so I'm definitely no expert!

Good luck and let us know how it goes!