Body recomposition - beginner! Need help please!

leah9985

Hi everyone

This is my second post of the day, the first one lead me to post this as I have been pointed in the direction of body recomposition. I am female, weigh 110lbs and I am happy at this weight however my stomach is my target area as it's no where near as lean as I would like it and from my previous thread everyone seems to be recommending a body recomp which I am planning to do! So....with this in mind I headed to the gym today and carried out the following (this was leg day)

Weighted squats with bar - 20kg (4 x 12 reps)
Weighted lunges with ba - 20kg (4x 12 reps)
Dead lifts with bar (20kg 4 x 12 reps)
Weighted sumo squats with bar - (20kg 4 x 12 reps)
Leg extensions using the machine - 75lb (4 x 10 reps)
Leg curls using the machine - 75lb (4 x 10 reps)
Inner and outer leg machine (not sure of the name) - 75lb (4 x 10 reps)

I didn't complete any cardio and was going to have a cardio and ab day tomorrow and then an arm day on Saturday morning.

Is this the right direction to be heading in for a body recomp? I found the weights heavy and by the large rep I was finding it tough so I don't think I need to increase weight but it just felt really strange not doing cardio as I am so used to doing at least 30mins when I go.

Any help would be appreciated thanks x

JoRocka

looks fine- make sure it's not just an arm day but more of an upper body day- you will have pretty much a whole body workout split between 2 workouts (if I'm reading correctly)

keep in mind body recomp is a horribly slow and not particularly efficient process- but if you are new to weights- what I would do is worry less about body recomp or anything else and just lift like hell- you're new so you'll see some crazy gains- eat more lift all the things and build a solid base then worry about sculpting later.

leah9985

Ok this sounds like good advice thank you I am new to weights coz I'm scared I'd get bulky and I just want to stay slim and lean but I'm taking it this is still possible even if I do lift?

mantium999

Awesome. Somebody came to MFP, posted a question, was given good advice, based on that advice they posted anew to gain more information about the good advice they were given. You rock!!! You have already overcome the hardest part, which is opening your mind. You're gonna do great!

sarahstrezo

Ok this sounds like good advice thank you I am new to weights coz I'm scared I'd get bulky and I just want to stay slim and lean but I'm taking it this is still possible even if I do lift?

I pinky promise you WILL NOT get bulky! The women who are "bulky" are so because they CHOOSE to be and work really really hard and long to get that way.
I have been heavy lifting for over a year and a half and my measurements have only gotten smaller.

JoRocka

Sigh. This is such a painfully horrid misconception that media has been shoving down people's throats for years- I get equal parts enraged- sad- and frustrated and then amused when I hear these comments about women bulking. (edit- that's not about you personally- just I got through a range of emotions when I see those words- it's nothing personal)

it takes a laughable amount of work to get bulky- like if you really knew- you'd laugh.

It's just hysterically hard as a woman to put on size- like YEARS. and then to get the bulk needed to compete as a professional body builder you need to take things that come in needle form- or cream- or pill whatever. You need drugs to get that big- it's impossible to get THAT bulky with out help.

I can pull 285 lbs off the floor with a dead lift- I'm just pushing the realm of what the general populous thinks is "to much". I've been lifting for years and recently going out of my way to put on some actual size. It's so hard to put on size- it's mentally and physically taxing- and it takes more work than you're average person is willing to do (Yes I've taken my scale to a restaurant before) And you certainly aren't going to get that way lifting 2x a week.

I would actually highly recommend
strong lifts
starting strenght
new rules of lifting (For women) doesn't matter which one- it's about the same
or strong curves.

they will give you more structure and get you on your way to fabulous.

leah9985

Awesome. Somebody came to MFP, posted a question, was given good advice, based on that advice they posted anew to gain more information about the good advice they were given. You rock!!! You have already overcome the hardest part, which is opening your mind. You're gonna do great!

Haha! Thanks for this! But I'm not the one who rocks, it's everyone else helping me out! It's all new to me so just genuinely appreciating everyone's help and advice as it seems like a minefield to me as I only made these changes and choices recently after 28years of not caring what I ate and zero exercise! So happy everyone's so willing to help as don't have many people around me who know anything about any of this! So thank you all

leah9985

Sigh. This is such a painfully horrid misconception that media has been shoving down people's throats for years- I get equal parts enraged- sad- and frustrated and then amused when I hear these comments about women bulking. (edit- that's not about you personally- just I got through a range of emotions when I see those words- it's nothing personal)

it takes a laughable amount of work to get bulky- like if you really knew- you'd laugh.

It's just hysterically hard as a woman to put on size- like YEARS. and then to get the bulk needed to compete as a professional body builder you need to take things that come in needle form- or cream- or pill whatever. You need drugs to get that big- it's impossible to get THAT bulky with out help.

I can pull 285 lbs off the floor with a dead lift- I'm just pushing the realm of what the general populous thinks is "to much". I've been lifting for years and recently going out of my way to put on some actual size. It's so hard to put on size- it's mentally and physically taxing- and it takes more work than you're average person is willing to do (Yes I've taken my scale to a restaurant before) And you certainly aren't going to get that way lifting 2x a week.

I would actually highly recommend
strong lifts
starting strenght
new rules of lifting (For women) doesn't matter which one- it's about the same
or strong curves.

they will give you more structure and get you on your way to fabulous.

That's so good to hear and completely understand why it would get frustrating keep hearing that, but you are right, its media's perception because that's what I thought would happen if I lifted (that was before I posted on MFP of course )

I'm glad that won't be the case and I'll be lifting away from now on!! Soooo excited as it's like a new venture for me! I love it!

Would you recommend cardio also? If so, how often? X

leah9985

Any advice about cardio anyone?? Thanks