I'm back…with a question
maruby95
Posts: 204 Member
Hi lovely ladies!
I attempted my first bulk last winter, followed by a small cut, and have just been continuing to lift and eat at about maintenance since March. Planning to try another bulk in the fall…
The other day, I finished up the notebook I use to keep track of my lifts. I started flipping back through it just out of curiosity and was very surprised to see my progress over the past year. I've been lifting for 2-3 years but never really feel like I'm getting anywhere. I mean, I enjoy the process, but I can't ever really appreciate any real difference in my body or (I thought) strength.
But I found that my bench press has increased from 16kg max reps (with a spotter!) to 35 kg for reps in a year
. And my deadilft has gone from 36 kg or reps to 65 kg for reps (not bad for my 48 kg self . Squat and OHP have progressed as well, but not as dramatically.
Anyway- increased strength is good. No doubt. But my measurements have remained the same for the past 2 years. I gained about 1 in. in my waist when I bulked, but then went back to normal as soon as I started to cut. All my other measurements stay exactly the same, and my weight has fluctuated with the same 5-ish pound window the whole time. My %BF always comes up between 19-20% (by tape measure)
Is this normal? Shouldn't I see more 'changes' over time, especially considering my bulk (which I recognize wasn't aggressive enough). It seems like something should change- BF% at least?! That's my goal: to increase LBM so I can be leaner and stronger. I would love to see some measurable physical change (I can't see a difference in the mirror, but it's possible it's just been slow) as an encouragement. Or am I doing something wrong? Maybe not lifting heavy enough yet to really see change? I know to gain muscle, I need to eat more (and I did that for months!), so I'm not expecting gains on maintenance. But at least some re-comp over 2 years?!
Thoughts? Suggestions? Feeling like I'm spinning my wheels….
I attempted my first bulk last winter, followed by a small cut, and have just been continuing to lift and eat at about maintenance since March. Planning to try another bulk in the fall…
The other day, I finished up the notebook I use to keep track of my lifts. I started flipping back through it just out of curiosity and was very surprised to see my progress over the past year. I've been lifting for 2-3 years but never really feel like I'm getting anywhere. I mean, I enjoy the process, but I can't ever really appreciate any real difference in my body or (I thought) strength.
But I found that my bench press has increased from 16kg max reps (with a spotter!) to 35 kg for reps in a year
. And my deadilft has gone from 36 kg or reps to 65 kg for reps (not bad for my 48 kg self . Squat and OHP have progressed as well, but not as dramatically.Anyway- increased strength is good. No doubt. But my measurements have remained the same for the past 2 years. I gained about 1 in. in my waist when I bulked, but then went back to normal as soon as I started to cut. All my other measurements stay exactly the same, and my weight has fluctuated with the same 5-ish pound window the whole time. My %BF always comes up between 19-20% (by tape measure)
Is this normal? Shouldn't I see more 'changes' over time, especially considering my bulk (which I recognize wasn't aggressive enough). It seems like something should change- BF% at least?! That's my goal: to increase LBM so I can be leaner and stronger. I would love to see some measurable physical change (I can't see a difference in the mirror, but it's possible it's just been slow) as an encouragement. Or am I doing something wrong? Maybe not lifting heavy enough yet to really see change? I know to gain muscle, I need to eat more (and I did that for months!), so I'm not expecting gains on maintenance. But at least some re-comp over 2 years?!
Thoughts? Suggestions? Feeling like I'm spinning my wheels….
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Replies
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Are you on a program?
If not get on a program.
Honestly you're dead should be well over body weigh with 2 years of lifting. Have you had your form evaluated? Any medical issues?
It kind of just sounds like you meandered through lifting (totally a guess based on the lack of information) and I can tell you I did quiet well for myself on my own programming- all lifts to body weight or higher- but since jumping on to some programs I'm seeing some solid work and feeling much more confident about lifts that were feeling shakey (but do-able) before.
Have you tried SL 5 x 5 of even Wendler's might be a good option?
Because- yes you should have seen some changes I would think- either in strength and or body composition.0 -
Yes- on a program. First started with SL 5x5 and did that until I stalled (about 18 months in I guess). Now on 8th cycle of Wendler 5/3/1. And I have made strength gains- my dead is 1.3 my body weight. I consistently go up on reps, then weights for al lifts including accessories. What I'm not really seeing in changes in body comp/ measurements. Have not had my form official checked although there is a guy at my gym who says my dead looks good (for whatever that's worth lol). So I'm not wandering around- just not really seeing any visual results.0
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Oh okay- good- well that's good. Progress lifting is perfect.
So perhaps it's time for time diet re-evaluation?0 -
Yep, you're probably right. Although I have been eating about 300 under TDEE for about a month with no loss. So I could either be measuring wrong (in or out)…well..that's probably it somehow. Don't want to go lower because I can already feel the difference in the gym. So if I need to back off calorie more, I may need to decrease either frequency or intensity of lifting.
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When was the last time you just ate at maintenance??0
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March- May of this year.0
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herm- so your maintaining now?
you could try adding 100-200 calories- not so much as a bulk but just bump your metabolism and give you more energy and try to really hammer weights then go back to 3-400 into deficit.0 -
Hmmm well I don't have much to offer in terms of advice, because I'm kind of in the same boat. Although, I'm currently still on my 1st bulk (started bulking in Jan. at 102 lbs.). Originally I just wanted to bulk until 110 lbs., but that's what I'm currently at now, and I don't think it's enough. Now, I'm thinking I should put on another 10 or so lbs (to get up to 120 lbs) before I think about cutting.
I think that in order to see drastic changes (like in BF%), you have to make drastic (but not necessarily fast) changes (like bulk up quite a bit, and then cut down quite a bit). I think you can potentially see changes with a re-comp, but it will take longer, and I think there's a limit to how much change you can see (before you plateau). But I'm definitely not an expert, and I can't completely speak from experience, since I'm still on my first bulk. I'm just kind of thinking out loud. But being that I'm at 110 lbs now, if I'm completely honest with myself, I think I need to put on another 10 lbs in order to get down to the lower BF% (in a safe & healthy way).0 -
SDR- definitely keep going! I made the same mistake and bulked from 103 lbs to 110-112 b/c that's all I could mentally take. And, as I've explained I don't feel like I've gotten very far. At the end, after my cut, I had gained 3-4 lbs and lots of strength, but feel like I look the same- which is just annoying.
So, if you have the patience, keep gong to 120ish. I think you'll be glad you did.
For me, for now, I think I'll try Jo's suggestion to bump up calories for a bit then try cutting down again. can't hurt, might help. Thanks, Jo.0 -
Np.
it's all very trial and error for everyone and what works for them- and unfortunately we (esp as women who like nice tidy blank and white options success or fail type deal) all want a pretty perfect plan and it just doesn't work that way.
So make a change- press onward and see what it does for you!!! You can do it!!! 0
