So excited!!! Bodybuilding.com

Nikkimaxim

I lost 13 pounds of unwanted weight..my tickers jacked up somehow lol..but i am now focusing on losing more fat and gaining muscle..i would love some advice on this..i also would love to meet new people,and new inspirations!!..i am in this for the long haul!!!:)) I can't wait to figure out all my needs from calories to macros so i can get this going!!..i can see it happening!! Lol..
Just made an account on bodybuilding.com..very new to it, but feel free to add me. My username is the same as it is here: nikkimaxim

WATCH ME TRANSFORM!!!!:)

Helloitsdan

Get ready to eat well above TDEE.
YAY for food!

Nikkimaxim

Bump lol

Helloitsdan

Do you know what to do to build lean mass while keeping fat low?

BecciJG

bump

qtiekiki

Do you know what to do to build lean mass while keeping fat low?

I am interested in this.

NikoM5

Do you know what to do to build lean mass while keeping fat low?

1. Consume at least 1g of protein for every lb of your bodyweight. I weigh about 212lb so I try to get at least 212g of protein per day.
2. Eat slightly over your BMR (base metabolic rate) in calories.
3. Fill in the carbs and fat however works best for you. Personally I use 35/35/30 C/P/F
4. Get adequate rest
5. Lift heavy

Helloitsdan

Do you know what to do to build lean mass while keeping fat low?

1. Consume at least 1g of protein for every lb of your bodyweight. I weigh about 212lb so I try to get at least 212g of protein per day.
2. Eat slightly over your BMR (base metabolic rate) in calories.
3. Fill in the carbs and fat however works best for you. Personally I use 35/35/30 C/P/F
4. Get adequate rest
5. Lift heavy

By BMR he means TDEE.
Cant build lean mass below TDEE unless you are obese.
Most other points are just about right.

Nikkimaxim

Thank you so much!..I've been trying to figure this out..i lost my weight on 1500 calories a day and under for the past 3 months..my tdee is 2077...i think starting at 1940, should be alright, right?..im scared to gain back my fat though lol..should I still be doing cardio?..if so, how much, how often??

Nikkimaxim

Thank you so much!..I've been trying to figure this out..i lost my weight on 1500 calories a day and under for the past 3 months..my tdee is 2077...i think starting at 1940, should be alright, right?..im scared to gain back my fat though lol..should I still be doing cardio?..if so, how much, how often??

^ bump lol

NikoM5

Thank you so much!..I've been trying to figure this out..i lost my weight on 1500 calories a day and under for the past 3 months..my tdee is 2077...i think starting at 1940, should be alright, right?..im scared to gain back my fat though lol..should I still be doing cardio?..if so, how much, how often??

Keeping rule #1 in mind, add 250 cal to your daily base rate and see how that goes for a few weeks before adjusting anything. Adding muscle efficiently requires strenuous effort in the gym. The goal is to force your body to adapt to something it's not used to. The more you ask of your body, the more it will respond with muscle.

seckler

Good luck! I still have around 10 pounds to lose but I have started lifting heavy and love it!

Helloitsdan

Thank you so much!..I've been trying to figure this out..i lost my weight on 1500 calories a day and under for the past 3 months..my tdee is 2077...i think starting at 1940, should be alright, right?..im scared to gain back my fat though lol..should I still be doing cardio?..if so, how much, how often??

Have 3 days lifting a week at 2300-2400.
The other 4 days should be at 1700-2k.

Thats cyclical dieting in a quick nutshell.

If you really want to do it up, cycle carbs up really high and cut fat on lift days and fats high with low carbs on rest days.
Keep protein at 1g per LBM and youll do great!

lee3978

I love smart fit people

Pascua_j

Thank you so much!..I've been trying to figure this out..i lost my weight on 1500 calories a day and under for the past 3 months..my tdee is 2077...i think starting at 1940, should be alright, right?..im scared to gain back my fat though lol..should I still be doing cardio?..if so, how much, how often??

Have 3 days lifting a week at 2300-2400.
The other 4 days should be at 1700-2k.

Thats cyclical dieting in a quick nutshell.


How do you know your TDEE? I lost weight at 1200 cal, switched to maintenance at 1600 now want to add muscle...
Thinking of doing Jaime Eason's LIVE FIT but terrified of no cardio?
If you really want to do it up, cycle carbs up really high and cut fat on lift days and fats high with low carbs on rest days.
Keep protein at 1g per LBM and youll do great!

dwiebe85

bump

likes2bwet

I have several friends doing the Live Fit...they LOVE it! Cardio does come into play, just not right out of the gate. Their results look pretty darn good too. AND IT'S FREE! Can't beat personal training with that Give it a chance I guess is what I am rambling about... good luck!

Nikkimaxim

Whats the 5x5 program?..is it a nice way to start?

Helloitsdan

How do you know your TDEE? I lost weight at 1200 cal, switched to maintenance at 1600 now want to add muscle...
Thinking of doing Jaime Eason's LIVE FIT but terrified of no cardio?
If you really want to do it up, cycle carbs up really high and cut fat on lift days and fats high with low carbs on rest days.
Keep protein at 1g per LBM and youll do great!

I use Fat to Fit Tools.

1) Military body fat calc.
2) BMR tool with info from Body Fat Calc.
3) Enter current weight as goal weight and hit go.
4) note your BMR Katch McArdle setting.
5) Use Light Activity calories from list below.
6) Change MFP settings to reflect TDEE.
Change Macronutrients to a Protein 30%, Fat 30%, Carb 40% setting.
7) On lifting days, 3 days a week, eat 20% above TDEE putting MFP calories in the red.
On Rest days eat a little below TDEE, 15-20% below, to maintain lower fat levels.

This will help you stay lean while possibly building lean mass.
This is all assuming you have a good training program in place like Stronglifts 5x5 or Starting Strength.

NYactor1

Bodybuilding.com is a great site - I have not set up a profile, but plan to once I'm done cutting weight!

littlelol

ohh i might join this bodybuilding.com, is it free? I want to look lean

heatherdawn007

I am on day 52, week 8 of the Live Fit program and would definitely recommend it if you are a woman wanting to start lifting. I have worked out regularly for years and done a lot of cardio (Insanity, running, swimming, etc.), but I wanted to tone and strengthen and boost my metabolism. The first phase was easy, with fewer workout days and shorter workouts than I was already doing, but it also had me doing new things. During the first phase, she focuses on beginning with weights and teaching you how to eat clean if you are not already doing so. The cardio comes in during phase 2 and the workouts get much longer and harder. I was sore every single leg day for the first few weeks! She gives food recommendations on each day and adds in calorie counting and carb cycling in the different phases. I have missed a few days here and there but really have loved the program and know I am stronger, not to mention more confident in the weight room! I can't see results as obviously as I would like right now but I have not followed the eating plan quite as strictly as she recommends.

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html

seckler

How do you know your TDEE? I lost weight at 1200 cal, switched to maintenance at 1600 now want to add muscle...
Thinking of doing Jaime Eason's LIVE FIT but terrified of no cardio?
If you really want to do it up, cycle carbs up really high and cut fat on lift days and fats high with low carbs on rest days.
Keep protein at 1g per LBM and youll do great!

I use Fat to Fit Tools.

1) Military body fat calc.
2) BMR tool with info from Body Fat Calc.
3) Enter current weight as goal weight and hit go.
4) note your BMR Katch McArdle setting.
5) Use Light Activity calories from list below.
6) Change MFP settings to reflect TDEE.
Change Macronutrients to a Protein 30%, Fat 30%, Carb 40% setting.
7) On lifting days, 3 days a week, eat 20% above TDEE putting MFP calories in the red.
On Rest days eat a little below TDEE, 15-20% below, to maintain lower fat levels.

This will help you stay lean while possibly building lean mass.
This is all assuming you have a good training program in place like Stronglifts 5x5 or Starting Strength.

Will this work for me if I still have fat to lose? I am 5'2" and 134 lbs. I would like to get to 125, maybe 120, but muscular and not skinny looking.

NikoM5

How do you know your TDEE? I lost weight at 1200 cal, switched to maintenance at 1600 now want to add muscle...
Thinking of doing Jaime Eason's LIVE FIT but terrified of no cardio?
If you really want to do it up, cycle carbs up really high and cut fat on lift days and fats high with low carbs on rest days.
Keep protein at 1g per LBM and youll do great!

I use Fat to Fit Tools.

1) Military body fat calc.
2) BMR tool with info from Body Fat Calc.
3) Enter current weight as goal weight and hit go.
4) note your BMR Katch McArdle setting.
5) Use Light Activity calories from list below.
6) Change MFP settings to reflect TDEE.
Change Macronutrients to a Protein 30%, Fat 30%, Carb 40% setting.
7) On lifting days, 3 days a week, eat 20% above TDEE putting MFP calories in the red.
On Rest days eat a little below TDEE, 15-20% below, to maintain lower fat levels.

This will help you stay lean while possibly building lean mass.
This is all assuming you have a good training program in place like Stronglifts 5x5 or Starting Strength.

Will this work for me if I still have fat to lose? I am 5'2" and 134 lbs. I would like to get to 125, maybe 120, but muscular and not skinny looking.

Yes, but personally I like to keep things simple. Less chance of screwing things up that way. If your primary goal is to lose fat then you need to eat slightly below your maintenance. Always follow the protein rule I mentioned earlier in this thread. Lift heavy. Always lift heavy. Heavy is a relative term but to keep it simple, lift a weight that you can ONLY do 8-10 reps of for 3 sets. If you can in any way possibly do more reps then the weight is not heavy enough. Don't expect to gain a whole lot of muscle while losing fat, it doesn't work well. However, if you are new to lifting, especially heavy, then you will be able to gain some muscle while losing fat at the same time.

So...
Eat 250cal/day below maintenance.
Lift heavy
Get adequate rest
Win.

These are the PRIMARY things to keep in mind. Anything else is details. If your primary goal was to build muscle then eat 250cal/day above maintenance. *kitten* yourself after 3 weeks and adjust cals if needed.

Temple_Fit

I am on day 52, week 8 of the Live Fit program and would definitely recommend it if you are a woman wanting to start lifting. I have worked out regularly for years and done a lot of cardio (Insanity, running, swimming, etc.), but I wanted to tone and strengthen and boost my metabolism. The first phase was easy, with fewer workout days and shorter workouts than I was already doing, but it also had me doing new things. During the first phase, she focuses on beginning with weights and teaching you how to eat clean if you are not already doing so. The cardio comes in during phase 2 and the workouts get much longer and harder. I was sore every single leg day for the first few weeks! She gives food recommendations on each day and adds in calorie counting and carb cycling in the different phases. I have missed a few days here and there but really have loved the program and know I am stronger, not to mention more confident in the weight room! I can't see results as obviously as I would like right now but I have not followed the eating plan quite as strictly as she recommends.

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html

I just finished that program and and highly recommend it. I think I dropped about 18lbs and 7% body fat. My profile pic shows my results. There wasn't a day that I didn't experience sore. I just started lifting again and I am definitely stronger.

seckler

How do you know your TDEE? I lost weight at 1200 cal, switched to maintenance at 1600 now want to add muscle...
Thinking of doing Jaime Eason's LIVE FIT but terrified of no cardio?
If you really want to do it up, cycle carbs up really high and cut fat on lift days and fats high with low carbs on rest days.
Keep protein at 1g per LBM and youll do great!

I use Fat to Fit Tools.

1) Military body fat calc.
2) BMR tool with info from Body Fat Calc.
3) Enter current weight as goal weight and hit go.
4) note your BMR Katch McArdle setting.
5) Use Light Activity calories from list below.
6) Change MFP settings to reflect TDEE.
Change Macronutrients to a Protein 30%, Fat 30%, Carb 40% setting.
7) On lifting days, 3 days a week, eat 20% above TDEE putting MFP calories in the red.
On Rest days eat a little below TDEE, 15-20% below, to maintain lower fat levels.

This will help you stay lean while possibly building lean mass.
This is all assuming you have a good training program in place like Stronglifts 5x5 or Starting Strength.

Will this work for me if I still have fat to lose? I am 5'2" and 134 lbs. I would like to get to 125, maybe 120, but muscular and not skinny looking.

Yes, but personally I like to keep things simple. Less chance of screwing things up that way. If your primary goal is to lose fat then you need to eat slightly below your maintenance. Always follow the protein rule I mentioned earlier in this thread. Lift heavy. Always lift heavy. Heavy is a relative term but to keep it simple, lift a weight that you can ONLY do 8-10 reps of for 3 sets. If you can in any way possibly do more reps then the weight is not heavy enough. Don't expect to gain a whole lot of muscle while losing fat, it doesn't work well. However, if you are new to lifting, especially heavy, then you will be able to gain some muscle while losing fat at the same time.

So...
Eat 250cal/day below maintenance.
Lift heavy
Get adequate rest
Win.

These are the PRIMARY things to keep in mind. Anything else is details. If your primary goal was to build muscle then eat 250cal/day above maintenance. *kitten* yourself after 3 weeks and adjust cals if needed.

Thank you!

Rae6503

I went on a muscle gaining cycle over the winter, aka: a "bulk". I gained 10lbs total, probably 4-5lbs muscle, 2-3lbs fat, and 2-4lbs "other" stuff (water, bone mass, glycogen, etc). I ate about 3000 calories. My average TDEE is about 2600. I started with New Rules of Weight Lifting for Women Phase 1, then switched to a hypertrophy program split program that included compound lifts and isolation. Hypertrophy = muscle size gain and is accomplished by a lot of "volume" in lifting, usually meaning 2-3 moves for each muscle group. I did continue to do limited low to moderate intensity cardio, but I made sure to eat the calories from it.

ninaquelinda

Bump

Helloitsdan

How do you know your TDEE? I lost weight at 1200 cal, switched to maintenance at 1600 now want to add muscle...
Thinking of doing Jaime Eason's LIVE FIT but terrified of no cardio?
If you really want to do it up, cycle carbs up really high and cut fat on lift days and fats high with low carbs on rest days.
Keep protein at 1g per LBM and youll do great!

I use Fat to Fit Tools.

1) Military body fat calc.
2) BMR tool with info from Body Fat Calc.
3) Enter current weight as goal weight and hit go.
4) note your BMR Katch McArdle setting.
5) Use Light Activity calories from list below.
6) Change MFP settings to reflect TDEE.
Change Macronutrients to a Protein 30%, Fat 30%, Carb 40% setting.
7) On lifting days, 3 days a week, eat 20% above TDEE putting MFP calories in the red.
On Rest days eat a little below TDEE, 15-20% below, to maintain lower fat levels.

This will help you stay lean while possibly building lean mass.
This is all assuming you have a good training program in place like Stronglifts 5x5 or Starting Strength.

Will this work for me if I still have fat to lose? I am 5'2" and 134 lbs. I would like to get to 125, maybe 120, but muscular and not skinny looking.

Yes, but personally I like to keep things simple. Less chance of screwing things up that way. If your primary goal is to lose fat then you need to eat slightly below your maintenance. Always follow the protein rule I mentioned earlier in this thread. Lift heavy. Always lift heavy. Heavy is a relative term but to keep it simple, lift a weight that you can ONLY do 8-10 reps of for 3 sets. If you can in any way possibly do more reps then the weight is not heavy enough. Don't expect to gain a whole lot of muscle while losing fat, it doesn't work well. However, if you are new to lifting, especially heavy, then you will be able to gain some muscle while losing fat at the same time.

So...
Eat 250cal/day below maintenance.
Lift heavy
Get adequate rest
Win.

These are the PRIMARY things to keep in mind. Anything else is details. If your primary goal was to build muscle then eat 250cal/day above maintenance. *kitten* yourself after 3 weeks and adjust cals if needed.

Well said Niko!

DavPul

Am I the only one that sees "bodybuilding.com " right in the title of the post and thinks that it's a fake post with the intention of drawing people to that site? There really wasn't even a question here, just an invitation to join the site and look for "nikki. ". I'm noticing several posts a day in each topic that are similar. I actually like that site but these posts seem more like shills than real posts. Heck, the good discussion in this one was actually started by someone replying.

Apologies to the OP if I'm off base.....but I don't think I am.

Helloitsdan

Am I the only one that sees "bodybuilding.com " right in the title of the post and thinks that it's a fake post with the intention of drawing people to that site? There really wasn't even a question here, just an invitation to join the site and look for "nikki. ". I'm noticing several posts a day in each topic that are similar. I actually like that site but these posts seem more like shills than real posts. Heck, the good discussion in this one was actually started by someone replying.

Apologies to the OP if I'm off base.....but I don't think I am.

Maybe BB.com is infiltrating MFP?
They did just lose 7 mill!