Attention All HEAVY Lifters!!!

DixieDarlin1987

Hello Everyone! I have a few questions about lifting heavy weights. My goals are to gain a considerable amount of lean muscle mass (for a chick). I do NOT want to be skinny. I do NOT want to be nice and toned. I want to be like fitness model RIPPED!!! (Shoot for the stars right? lol) A little about me...I'm 6'4", 185 lbs, and I have a medium-large frame. I used to wish I could be all thin, petite and cute....But that's just not in the cards I was dealt...it is just not possible. So, years later I'm finally able to embrace what I do have, and that is potential to be a big, lean & mean machine.
So, my goals are to build as much lean muscle mass as NATURALLY possible and I need some advice on how to obtain the best results in the shortest time possible...please know that I do understand that it will take time and a lot of effort, but I definitely want to maximize my results. I have been researching and here's what I think I'm going to aim for, at least to start. 3 days of weight training a week, 1 upper body day, one lower body day, and one full body day. I think I will aim for 3-4 sets, 5-8 reps of heavy weight. Going to cut the cardio down to 20-30 minutes, 2 days a week. I've also read that my diet should be 40% lean protein, 40% carbs and 20% fat...and that I need to up my calories in order to build muscle. I currently consume between 1300 and 1600 calories a day and don't really pay attention to micronutrients (I just try to eat healthy stuff and avoid junk food). How much should I increase my calories? Do these sound like changes that will put me in the right direction? Any specific exercises that y'all love and that work really well? Specific food ideas? Any other suggestions are welcome!
Thanks y'all!

JNick77

Hello Everyone! I have a few questions about lifting heavy weights. My goals are to gain a considerable amount of lean muscle mass (for a chick). I do NOT want to be skinny. I do NOT want to be nice and toned. I want to be like fitness model RIPPED!!! (Shoot for the stars right? lol) A little about me...I'm 6'4", 185 lbs, and I have a medium-large frame. I used to wish I could be all thin, petite and cute....But that's just not in the cards I was dealt...it is just not possible. So, years later I'm finally able to embrace what I do have, and that is potential to be a big, lean & mean machine.
So, my goals are to build as much lean muscle mass as NATURALLY possible and I need some advice on how to obtain the best results in the shortest time possible...please know that I do understand that it will take time and a lot of effort, but I definitely want to maximize my results. I have been researching and here's what I think I'm going to aim for, at least to start. 3 days of weight training a week, 1 upper body day, one lower body day, and one full body day. I think I will aim for 3-4 sets, 5-8 reps of heavy weight. Going to cut the cardio down to 20-30 minutes, 2 days a week. I've also read that my diet should be 40% lean protein, 40% carbs and 20% fat...and that I need to up my calories in order to build muscle. I currently consume between 1300 and 1600 calories a day and don't really pay attention to micronutrients (I just try to eat healthy stuff and avoid junk food). How much should I increase my calories? Do these sound like changes that will put me in the right direction? Any specific exercises that y'all love and that work really well? Specific food ideas? Any other suggestions are welcome!
Thanks y'all!

That's awesome, check this out. It's pretty much exactly what you're looking for.
http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-*kitten*-part3.html

I started an MFP support thread for it too.
http://www.myfitnesspal.com/topics/show/533498-westside-for-skinny-*kitten*-discussion?hl=Westside#posts-7466664

Diet wise that breakdown sounds good for Lifting days only. Recommend swapping the fat % and carb % around for non-lifting days regardless if you do cardio or not.

DixieDarlin1987

Thank you! There's some good info on that website...I'm still browsing it lol! What % should I switch the fat and carbs to on non weight day?

Hello Everyone! I have a few questions about lifting heavy weights. My goals are to gain a considerable amount of lean muscle mass (for a chick). I do NOT want to be skinny. I do NOT want to be nice and toned. I want to be like fitness model RIPPED!!! (Shoot for the stars right? lol) A little about me...I'm 6'4", 185 lbs, and I have a medium-large frame. I used to wish I could be all thin, petite and cute....But that's just not in the cards I was dealt...it is just not possible. So, years later I'm finally able to embrace what I do have, and that is potential to be a big, lean & mean machine.
So, my goals are to build as much lean muscle mass as NATURALLY possible and I need some advice on how to obtain the best results in the shortest time possible...please know that I do understand that it will take time and a lot of effort, but I definitely want to maximize my results. I have been researching and here's what I think I'm going to aim for, at least to start. 3 days of weight training a week, 1 upper body day, one lower body day, and one full body day. I think I will aim for 3-4 sets, 5-8 reps of heavy weight. Going to cut the cardio down to 20-30 minutes, 2 days a week. I've also read that my diet should be 40% lean protein, 40% carbs and 20% fat...and that I need to up my calories in order to build muscle. I currently consume between 1300 and 1600 calories a day and don't really pay attention to micronutrients (I just try to eat healthy stuff and avoid junk food). How much should I increase my calories? Do these sound like changes that will put me in the right direction? Any specific exercises that y'all love and that work really well? Specific food ideas? Any other suggestions are welcome!
Thanks y'all!

That's awesome, check this out. It's pretty much exactly what you're looking for.
http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-*kitten*-part3.html

I started an MFP support thread for it too.
http://www.myfitnesspal.com/topics/show/533498-westside-for-skinny-*kitten*-discussion?hl=Westside#posts-7466664

Diet wise that breakdown sounds good for Lifting days only. Recommend swapping the fat % and carb % around for non-lifting days regardless if you do cardio or not.

ilovedeadlifts

westside for skinny *kitten* probably wouldn't be an awful idea.

personally i think something like starting strength would be better for getting started, then after linear progression ends, switch to something like 5/3/1.
westside works great, but for a novice, it's a lot to understand.

JNick77

Just flip-flop them. If you really want to get stronger and re-comp your body (sounds like that's what you want) then you'll want to have the carbs for lifting days and then considerably less carbs for non-lifting days. Non-lifting days may included cardio.

Meals (Pro/Carb/Fat) - something like...
Lifting days: 40%/ 40% / 20%
Non-Lifting Days: 40% / 20% / 40% (may even consider 40%, 15%, 45%)

Yeah, Joe DeFranco's group is pretty damn awesome. Their very well known for getting college football players ready for the NFL Combine. Pretty cool IMO.

Thank you! There's some good info on that website...I'm still browsing it lol! What % should I switch the fat and carbs to on non weight day?

Hello Everyone! I have a few questions about lifting heavy weights. My goals are to gain a considerable amount of lean muscle mass (for a chick). I do NOT want to be skinny. I do NOT want to be nice and toned. I want to be like fitness model RIPPED!!! (Shoot for the stars right? lol) A little about me...I'm 6'4", 185 lbs, and I have a medium-large frame. I used to wish I could be all thin, petite and cute....But that's just not in the cards I was dealt...it is just not possible. So, years later I'm finally able to embrace what I do have, and that is potential to be a big, lean & mean machine.
So, my goals are to build as much lean muscle mass as NATURALLY possible and I need some advice on how to obtain the best results in the shortest time possible...please know that I do understand that it will take time and a lot of effort, but I definitely want to maximize my results. I have been researching and here's what I think I'm going to aim for, at least to start. 3 days of weight training a week, 1 upper body day, one lower body day, and one full body day. I think I will aim for 3-4 sets, 5-8 reps of heavy weight. Going to cut the cardio down to 20-30 minutes, 2 days a week. I've also read that my diet should be 40% lean protein, 40% carbs and 20% fat...and that I need to up my calories in order to build muscle. I currently consume between 1300 and 1600 calories a day and don't really pay attention to micronutrients (I just try to eat healthy stuff and avoid junk food). How much should I increase my calories? Do these sound like changes that will put me in the right direction? Any specific exercises that y'all love and that work really well? Specific food ideas? Any other suggestions are welcome!
Thanks y'all!

That's awesome, check this out. It's pretty much exactly what you're looking for.
http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-*kitten*-part3.html

I started an MFP support thread for it too.
http://www.myfitnesspal.com/topics/show/533498-westside-for-skinny-*kitten*-discussion?hl=Westside#posts-7466664

Diet wise that breakdown sounds good for Lifting days only. Recommend swapping the fat % and carb % around for non-lifting days regardless if you do cardio or not.

JNick77

westside for skinny *kitten* probably wouldn't be an awful idea.

personally i think something like starting strength would be better for getting started, then after linear progression ends, switch to something like 5/3/1.
westside works great, but for a novice, it's a lot to understand.

It's not the traditional Westside Conjugate method, this is very simple. WS4SB3 is fine for novice to intermediate. She seems to already be in-shape, just taking it to the next level. 5/3/1 is a fine method too but I think she'd have just as many questions with 5/3/1.

ilovedeadlifts

It's been a while since I had looked at that template.
I knew it was different but was stilling thinking they used the maximal effort method and actually did heavy singles.
I'm seeing now that it's 3-5 reps which is a bit easier to do on your own.
That was my main concern, was someone fairly new to lifting doing max effort work and missing a heavy single haha

JNick77

It's been a while since I had looked at that template.
I knew it was different but was stilling thinking they used the maximal effort method and actually did heavy singles.
I'm seeing now that it's 3-5 reps which is a bit easier to do on your own.
That was my main concern, was someone fairly new to lifting doing max effort work and missing a heavy single haha

Agreed. Traditional Westside wouldn't be good (for what she wants and possibly experience level), which why I would also be hesitant to have her do 5/3/1. Week 3 is no joke for that last set, especially after a few cycles when it really does get heavy. The Dynamic days with Max Effort days will be good for her I think and the assistance lifts are very clearly spelled out with what to do and how much to do. Jim leaves 5/3/1 a little open-ended with the assistance work, which is fine too.

DixieDarlin1987

Thanks guys, this is very helpful!