2013: Gain Strength/LBM and Lose Fat?

a_vettestingray

Hi! I am working on two different goals for 2013, and not sure if they can co-exist - or the best approach.

I am 5'6.5 with a small frame and I currently weight around 125. The last time I had my BF% checked, it was around 22-23%. I would like to decrease it to 18% - reason being, I want to increase my LBM to 100lb (+3.75lbs) and drop weight to 122lbs. I am interested in possibly competing in a local powerlifting meet this year and would like to be in the 56kg class.

I average 1900 cals/day - figured from this site http://calorieline.com/tools/tdee, factoring in my sedentary life (desk job) and three strength training sessions and three cardio sessions per week. I just finished up 13 weeks of SL 5x5 and think I am going to move into Wendler's 5/3/1 with my husband, as I would rather focus on one main lift/day and like the slower progression and built in deloads. I was starting to burn out on SL. Anyways...I am anal about weighing everything and I set my macros at 45% carbs, 35% protein, 20% fat - and I have no problem hitting my protein goals as I love meat.

Sometimes I take a cheat day or refeed day, just so I won't lose my sanity. I don't avoid anything - eating what I want in moderation.

So, I've laid out my goals and my approach thus far. Do you guys think that this is doable and am I going about it right or all wrong? I appears that I will need to do at least one bulk/cut cycle to gain the LBM that I am targetting, but I am not as lean as I should be to bulk.

Any help would be awesome!

Sarauk2sf

Exciting re the comp.

How did you get your BF tested? The reason I ask - I would put you a decent amount lower based on a quick look at your pics.

a_vettestingray

A trainer did a 3 point caliper - not the most accurate, but I can't find a bodpod around here.

a_vettestingray

I always thought it was a bit lower than 23% too, but thats the number he came up with. I wonder if he just sucks at measuring and I carry a lot of fat in those areas.

Sarauk2sf

My trainer did a 3 point caliper - not the most accurate, but I can't find a bodpod around here.

Bodpods are really inacurate.

I really do think you are lower. SideSteel and I are doing estimates if you want us to peg your BF for you. See here: http://www.myfitnesspal.com/topics/show/826435-bodyfat-estimation-thread

However, at then end of the day, while the leaner the better and 20% is the top end for a bulk for a female generally, you can do one when you want. I would work it around your comp to be honest as you are lean enough to do it now if you want. When is the meet?

Hendrix7

Is this your first comp?

Everyone I have ever spoken to about competing says the same thing, if it's your first time don't worry about weight classes just turn up and lift.

when is the competition?

a_vettestingray

Thanks - I will put some pics on the estimation thread when I get home.

The meet that I am considering is in October or December. Haven't decided which one I want to enter yet.

a_vettestingray

Is this your first comp?

Everyone I have ever spoken to about competing says the same thing, if it's your first time don't worry about weight classes just turn up and lift.

when is the competition?

First Comp.

Hendrix7

I would not get too hung up on trying increase LBM by a certain % or specific weight as these things are tricky to actually measure accurately (and infact somewhat arbitrary) Just get stronger on the main movements month by month and everything else will fall into place.

you have 10 months thats a long time even if you have to spend 10-12 weeks reducing bodyfat a little.

As i said your first comp should be a learning experience, see if you like it and just do your best. You don't want to be worrying about making weight on the day etc

Sarauk2sf

As Hendrix says - you have 10 months (I thought is was going to be nearer). I would focus on getting your goals re body composition for a while, while continuing to work on strength, and see where you are a little nearer the meet. You are already near that weight class anyway.

When you post pics we can see how quickly it makes sense to bulk from an efficiency perspective, but as I mentioned, I actually think you are lean enough now to do so if you want.

How are your lifts progressing? Are you still seeing decent gains?

a_vettestingray

My progress is starting to slow for some of the more difficult lifts (OHP and Bench) but is still moving along nicely on the lower body lifts. I guess I just want to be ready for the comp and still be able to look good in a bikini over the summer

I was enjoying newbie gains for a good while, but now I have been weight training for close to 9 months - so I think its almost time to kiss those goodbye.

Thanks for all the help!

sundaywishes

Have you looked at leangains.com ? The owner of the site, Martin, advocates gaining muscle and strength is possible while losing body fat. You will find some interesting info there.

Sarauk2sf

Have you looked at leangains.com ? The owner of the site, Martin, advocates gaining muscle and strength is possible while losing body fat.

Actually, its not unless you calorie cycle - a long slow and often ineffective process - see this thread...http://www.myfitnesspal.com/topics/show/818594-building-muscle-and-losing-fat-at-the-same-time