I want to start lifting heavy!

JTick

I am getting ready to order the New Rules of Lifting for Women after reading so many great things about it on here. But, a couple questions:

I am currently about 80 lbs overweight still. I am assuming that I should continue to eat at a calorie deficit. I am currently eating around 1600 calories + workout calories. I aim for 80-100 grams of protein a day. Is this sufficient to start lifting? Do I even need to worry about it until I get close to goal or plateau? Do I need to start drinking protein shakes post workout?

I have some free weight, a bench/bench press, and a lat pull of my brother's I can use. Is this good to start? I also have a balance ball I could do ab work on, as well as a yoga mat and some light dumbbells (5, 10 lbs).

Also, I am on restricted exercise due to a knee injury. I can work out upper body and abs, but no legs. Is it okay for me to go ahead and start just upper/abs, or should I wait until the doctor releases me to workout again?

trelm249

It's a great time for you to start lifting.

On the protein - Ball park it 1 gram per lb of desired weight.
Calories - what ever MFP has you at for net based on 1 lb loss per week. Eat back your exercise calories.
Equipment - Sounds like a great place to start. You will outgrow the dumbbells quickly.

Regarding the knee - Follow medical advice. Share your desires with the doc. If he acts like your a fruit loop, find an orthopedists who has experience with athletes.

EDesq

BUMP

nz_deevaa

I did NROLFW with a knee injury (I had surgery for torn cartilage).

It is possible. I did a lot of extra upper body stuff because I couldn't do some stuff.

Once I was cleared for squats, I switched to StrongLifts 5 x 5 because there are no lunges. My surgeon says I'm not ever going to be allowed to do lunges (or squats past parallel) again again because the cartliage on the under-side of my knee cap is soft and the likelihood of another tear is high.

That being said, I'm now squatting 60kg and deadlifting 70kg, and my knee is feeling great. Much better than it's been in years.

k2quiere

I'm almost through stage 1, and I still have over 100lbs to lose, and I have my calories set for a 1lb a week loss. I also have knee issues. I would listen to your doctor, but I'm finding for me, the best way to conquer my knee pain is strengthening the muscles in my legs; my issues, however, are poor alignment and not injury. I wouldn't say put it off, but know that you'll move pretty quickly up in weights, so while what you have is a good start, you may outgrow it quickly.

Good luck!

guardian419

Any time is a good time to start... just make sure you know AND FOLLOW your limitations. No sense in working to make yourself better if you just break yourself more... and don't get frustrated with not having amazing progress your first couple of weeks/months.

Trelm249 is about right for protein, but everyone is different, so follow a plan for a few weeks, then switch it up (more/less) and see what works for you.

Calories... are you doing anything else that burns calories? Figure out your BMR and TDEE (good links in the EM2WL) and play with the numbers, see where you're at. There are a million different camps involving caloric intake, again EVERYONE IS DIFFERENT figure out what works for you, what you can keep up as a lifestyle, and go from there

Do NOT be afraid to lift heavy. Unless you take testosterone supplements, you will not bulk up like a guy. This isn't a spot where everyone is different... women do not have the same chemical composition as men, you will NOT look like a man, unless you want to and alter yourself as such.

My final spot of advice... find people who have done what you want to do, and talk to them. MrsRipdizzle is the first person that comes to mind who lifts more than most men, and knows ALL about lifting and losing weight. Any other questions, or if you just want to, message/add me

k2quiere

I did NROLFW with a knee injury (I had surgery for torn cartilage).

It is possible. I did a lot of extra upper body stuff because I couldn't do some stuff.

Once I was cleared for squats, I switched to StrongLifts 5 x 5 because there are no lunges. My surgeon says I'm not ever going to be allowed to do lunges (or squats past parallel) again again because the cartliage on the under-side of my knee cap is soft and the likelihood of another tear is high.

That being said, I'm now squatting 60kg and deadlifting 70kg, and my knee is feeling great. Much better than it's been in years.

I'm substituting additional step-ups for the lunges, and while I had to build up from a lower platform to a higher one, I can really tell how much stronger my legs are, and I have very little problems in my knees too! I wish someone would have told me years ago that the best way to conquer my knee pain was to lift heavy!

Stefanie7125

there is a group of us ladies on here: New Rules of Lifting for Women. Check us out, I have found the group to be helpful!

JTick

Thanks for the quick replies!

As far as my other activities, I work with horses and clean stalls several days a week. I have my profile set to Active to include this lifestyle, so I don't add those calories back in. This is the same work I've been doing for 15 years, so my body is used to it. However, we put 600 bales of hay up yesterday, so I did eat back some of those calories. Otherwise, I am a student, so sit on my butt a lot, and have not been able to do very much "real" exercise due to my knee injury. I was hoping to be released soon to start working out, but it's looking like I'm going to end up needing surgery.

JTick

Also, the free weights I have are adjustable, and I think they go up to about 50 lbs each. So that should last me at least a couple months hopefully! However, I am already able to lift quite a bit overall due to moving hay bales, bags of grain, etc., I just need to actually start a structured lifting program.

bms34b

I will friend you - I'm about to start stage 2 of NROL for women and have found it AWESOME. Join the group and read every detail, it's awesome. It will answer a lot of your questions.

nz_deevaa

Thanks for the quick replies!

As far as my other activities, I work with horses and clean stalls several days a week. I have my profile set to Active to include this lifestyle, so I don't add those calories back in. This is the same work I've been doing for 15 years, so my body is used to it. However, we put 600 bales of hay up yesterday, so I did eat back some of those calories. Otherwise, I am a student, so sit on my butt a lot, and have not been able to do very much "real" exercise due to my knee injury. I was hoping to be released soon to start working out, but it's looking like I'm going to end up needing surgery.

What did you do to your knee?

I was back in the gym (with a modified schedule) only 2wks out from my operation. I was in tears after 7mins on the bike, but I built up little by little.

RobynMWilson

GREAT idea to start lifting! It will speed up your metabolism too but just make sure you're eating the amount of calories MFP allows you each day. You can't starve yourself lean, you have to eat the right foods. I agree w one gram of protein for each pound of your desired body weight. I'm still falling short on protein. Also, make sure you eat lean protein within a half hour to an hour post workout and you will prolly have to add a protein shake. Stay away from soy protein or any combo of protein that includes soy. It's inferior to whey, egg white and sprouted brown rice and pea proteins. I get a good amount of protein from my Shakeology but may have to add egg white protein powder back into my diet when I start P90X but we'll see lol. Good luck! Add me if you want tips or motivation! And you can always start with upper body and move into lower body when you get better

JTick

{What did you do to your knee?

I was back in the gym (with a modified schedule) only 2wks out from my operation. I was in tears after 7mins on the bike, but I built up little by little.}

^^I have a chronic injury from falling off a horse onto concrete many years ago. I put it off for a LONG time, until the pain got so bad I couldn't stand it. On top of that, one month before I went to the doctor, I dislocated my kneecap. The MRI showed no tears, but my alignment is quite off as my quad is not strong enough and my IT band is way too tight. Also, I have some softening of my cartilage and because my alignment is off, the cartilage is frayed. They are trying to conservative and do PT first, but after 3 of my prescribed 6 weeks, there has been no change. They may have to go in and release my IT band and clean up the cartilage. I'll be off my feet about 2 weeks, then more time in PT before I can really start exercising again. At this point in time, I am not allowed to do much of anything as we try to combat the weakness of my quad and tightness of the IT band, only prescribed exercises.

chris1816

Just read:

http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

nz_deevaa

What did you do to your knee?

I was back in the gym (with a modified schedule) only 2wks out from my operation. I was in tears after 7mins on the bike, but I built up little by little.

^^I have a chronic injury from falling off a horse onto concrete many years ago. I put it off for a LONG time, until the pain got so bad I couldn't stand it. On top of that, one month before I went to the doctor, I dislocated my kneecap. The MRI showed no tears, but my alignment is quite off as my quad is not strong enough and my IT band is way too tight. Also, I have some softening of my cartilage and because my alignment is off, the cartilage is frayed. They are trying to conservative and do PT first, but after 3 of my prescribed 6 weeks, there has been no change. They may have to go in and release my IT band and clean up the cartilage. I'll be off my feet about 2 weeks, then more time in PT before I can really start exercising again. At this point in time, I am not allowed to do much of anything as we try to combat the weakness of my quad and tightness of the IT band, only prescribed exercises.

Oh, then I think lifting/building up the muscles in your legs will really help.

Make sure you listen to your Doctor etc though.

JTick

Just read:

http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

Awesome thanks!

JTick

What did you do to your knee?

I was back in the gym (with a modified schedule) only 2wks out from my operation. I was in tears after 7mins on the bike, but I built up little by little.

^^I have a chronic injury from falling off a horse onto concrete many years ago. I put it off for a LONG time, until the pain got so bad I couldn't stand it. On top of that, one month before I went to the doctor, I dislocated my kneecap. The MRI showed no tears, but my alignment is quite off as my quad is not strong enough and my IT band is way too tight. Also, I have some softening of my cartilage and because my alignment is off, the cartilage is frayed. They are trying to conservative and do PT first, but after 3 of my prescribed 6 weeks, there has been no change. They may have to go in and release my IT band and clean up the cartilage. I'll be off my feet about 2 weeks, then more time in PT before I can really start exercising again. At this point in time, I am not allowed to do much of anything as we try to combat the weakness of my quad and tightness of the IT band, only prescribed exercises.

Oh, then I think lifting/building up the muscles in your legs will really help.

Make sure you listen to your Doctor etc though.

Yep, I agree! I am really restricted on squats/lunging/kneeling, but I will tell my PT what I would like to do and see if she can show me some leg exercises to get started that will work the muscles I need to build.