Ladies who lift and lose

kgeyser

Guys, you can weigh in on this too if you want, I just liked the alliteration in the title.

I'm starting an at-home weight training program tomorrow because joining a gym is not a possibility. The program is a hypertrophy program but I will be able to progressively load, just not as quickly as I would with something like Stronglifts. I only have dumbbells up to 25 lbs right now, but hey, work with what you have. The exercises are similar as to what you would see in NROLW, I'm just following a video because my motivation sucks at 5 am and I need someone to tell me what to do.

I'm curious, how many calories or how much of a deficit you are keeping while lifting? I have a little over 20 lbs to goal weight and am trying to figure out how much to eat to be able to keep up with the workout and still burn off the fat. I've done all the TDEE calculations and have an idea of what to aim for, but obviously I need anecdotal evidence from virtual strangers. You wouldn't buy a skirt without asking your friends if it looks good on you, right?

DavPul

Well, I only know ladies that lift and *win*, but I'll try to help anyway.

Without knowing the details of your program, I'll hazard a guess and say that most likely you'll do best with a deficit of around 500 calories per day and without adding weightlifting calories back in (or giving yourself a tiny bonus on lifting days). That's too continue losing. If your program is extremely intense you may have to adjust.

Note, there really won't be much hypertrophy while in the deficit. Your other option is to eat maintenance. You'll have some hypertrophy but your weight loss will progress slower. Choose based on your priorities.

Will_Thrust_For_Candy

Well, I only know ladies that lift and *win*, but I'll try to help anyway.

Without knowing the details of your program, I'll hazard a guess and say that most likely you'll do best with a deficit of around 500 calories per day and without adding weightlifting calories back in (or giving yourself a tiny bonus on lifting days). That's too continue losing. If your program is extremely intense you may have to adjust.

Note, there really won't be much hypertrophy while in the deficit. Your other option is to eat maintenance. You'll have some hypertrophy but your weight loss will progress slower. Choose based on your priorities.

100% this.

MyChocolateDiet

Men who muscle and minimize. there, alliteration for all.

MyChocolateDiet

Well, I only know ladies that lift and *win*, but I'll try to help anyway.

Without knowing the details of your program, I'll hazard a guess and say that most likely you'll do best with a deficit of around 500 calories per day and without adding weightlifting calories back in (or giving yourself a tiny bonus on lifting days). That's too continue losing. If your program is extremely intense you may have to adjust.

Note, there really won't be much hypertrophy while in the deficit. Your other option is to eat maintenance. You'll have some hypertrophy but your weight loss will progress slower. Choose based on your priorities.

100% this.

i don't like the explains google gave me for hypertrophy http://en.wikipedia.org/wiki/Muscle_hypertrophy,

moslty b/c i don't understand it. anyone feel like explaining it to me? like i'm a three year old?

BusyRaeNOTBusty

I'm currently aiming for about a 300 calorie deficit. I have about 8lbs to lose. And I do eat my exercise calories.

SunofaBeach14

Well, I only know ladies that lift and *win*, but I'll try to help anyway.

Without knowing the details of your program, I'll hazard a guess and say that most likely you'll do best with a deficit of around 500 calories per day and without adding weightlifting calories back in (or giving yourself a tiny bonus on lifting days). That's too continue losing. If your program is extremely intense you may have to adjust.

Note, there really won't be much hypertrophy while in the deficit. Your other option is to eat maintenance. You'll have some hypertrophy but your weight loss will progress slower. Choose based on your priorities.

100% this.

i don't like the explains google gave me for hypertrophy http://en.wikipedia.org/wiki/Muscle_hypertrophy,

moslty b/c i don't understand it. anyone feel like explaining it to me? like i'm a three year old?

Lifting weights to get hyooge muskles rather than to get all strong and stuff

RaggedyPond

I'm shooting for -15%.

PinkNinjaLaura

I've got about 20 pounds to go and am losing about a pound a week. I eat TDEE, based on a calorie range I came up with using trial-and-error, not any actual calculators. I work out with a trainer 3x a week, but I also run.

kgeyser

Well, I only know ladies that lift and *win*, but I'll try to help anyway.

Without knowing the details of your program, I'll hazard a guess and say that most likely you'll do best with a deficit of around 500 calories per day and without adding weightlifting calories back in (or giving yourself a tiny bonus on lifting days). That's too continue losing. If your program is extremely intense you may have to adjust.

Note, there really won't be much hypertrophy while in the deficit. Your other option is to eat maintenance. You'll have some hypertrophy but your weight loss will progress slower. Choose based on your priorities.

Thanks. I know there won't be much, if any, hypertrophy in a deficit but it was the most accurate description of the set-up of the program. I'm doing Body Beast. Yes, I know, blah, but I miss weight training and need to do something that's just straight up moving heavy things instead of another video full of cardio heavy circuit training with a whopping 10 reps per weight exercise.

lisalsd1

So I just use the option in MFP when I log exercise for "strength-training" to estimate cals burned while lifting. I have the MFP set to "lose .5 lb a week." I usually eat all but 50-100 cals back daily and have a day (maybe 2) a week that I go over by a couple of hundred cals. I try to keep a very low deficit, b/c MFP is already giving me a deficit by having it set to lose.

I've been doing this since last summer. I've lost about 3lbs (down from 128 to 125lbs) by doing this and strength-training + cardio. I am down about 2.5 pants sizes though.

I've found that I can eat at a small deficit and build muscle. I'm probably going to set MFP to maintenance pretty soon though. I had BF% measured in Feb, and it was at the high end for "fitness." I've lost a couple of pounds since then, so I am assuming that BF% has dropped too. I think I am ready for maintenance.

kgeyser

Men who muscle and minimize. there, alliteration for all.

And some assonance, too.

SunofaBeach14

I agree with the moderate deficit and just make sure that you're getting plenty of protein. It does make a difference. You can also get some incredible deals for weights off of sites like craigslist.

rach70489

Do you mind if I ask what DVD you plan to use? I am looking for an at home weight lifting program and also 100% agree that I need someone telling me exactly what to do!

doughnutsndeadlifts

I just lowered my caloric intake from 1840 to 1750 and I usually eat back exercise calories.

doughnutsndeadlifts

Do you mind if I ask what DVD you plan to use? I am looking for an at home weight lifting program and also 100% agree that I need someone telling me exactly what to do!

I follow The New Rules of Lifting for Women.

Galatea_Stone

Regardless of the calorie deficit you choose, you will see results with lifting.

MyChocolateDiet

Men who muscle and minimize. there, alliteration for all.

And some assonance, too.

I dont' even know what assonance is? Accidental assonance I guess. *shrugs*

kgeyser

Do you mind if I ask what DVD you plan to use? I am looking for an at home weight lifting program and also 100% agree that I need someone telling me exactly what to do!

I'm doing Body Beast - you can see a pretty comprehensive review of each workout in the program here: http://dumbbellsanddiapers.com/bodybeast

I'm going to be honest, it's not my ideal program. I would much rather be doing a program like NROLFW or Stronglifts, but I am serious about needing the video at this point. If I were in a gym with other people around, no problem, but home alone in my basement at 5 am, there's too much temptation to slack off without a video moving me along.

The reason I chose this program was that I wanted just lifting. I just finished P90X3 and I wanted more weights and less jumping around. I miss having DOMS the day after a workout. I'll still be doing cardio 2-3 times a week, but I'm just going to do some HIIT workouts. I do not expect to see the results that people who are lifting heavy are seeing, but I do expect that I will get stronger over the course of the program and lose some weight and inches.

animalldy

bump so I can remember Body Beast...

JagZag

Bump for research purposes.

acogg

My experience has been that I maintain well (no exercise) at about 1600 calories. When I started New Rules of Lifting for Women Stage one, I kept at that number and did okay. Felt slightly hungry and weak. When I moved on to Stage two, I had to up to 1800 calories and finally 2000 calories to feel good again. I have gained five pounds since starting two months ago. I want to throw my scale out of the window! Everyone says to keep my eye on the goal and not on the scale, so I am trying to do that. My thighs and calves have gained inches and my waist has gone down. I am apple shaped so this has been my goal, but the scale is hard to ignore. I want gold stars for my achievements, not plusses on my scale!