Very beginner with weight lifting...advice?
kariannmbc
Posts: 144
1) What's your current intake of calories, on average? This is TOTAL CALORIES EATEN so this would include anything you eat for exercise calories. In other words, how much are you eating?
I keep my calories around 1500 (diary set to 1510), and don't eat back exercise calories.
2) What's your current average intake of protein, carbs, and fats, in grams?
My food diary is set to 57/208/50 (P/C/F), but I honestly don't usually hit my protein or fat, I end up with around 40 in protein, and around 150 in carbs.
3) Do you use a food scale and measure everything?
No, but I use measuring cups and spoons, and count things like grapes and carrots.
4) Do you track all of your intake, daily? (Everything?)
Everything except my daily multivitamin or if I drink tea without adding sweetener.
5) Do you take cheat days or days off?
Days off from exercise, yes. When I do a "cheat day" I stay in my calories, just might make less good choices, and don't worry too much about getting all the veggies in.
6) How much weight have you lost so far?
About 3 pounds.
7) What is your activity like, both exercise and non-exercise? (big difference between a construction worker and a desk job) and did you change that activity withing the last couple of months. If so, what changed. '
I have a desk job, I am also in grad school, and I teach one class a semester, so my activity level is pretty sedentary. I do go to the gym 3-5 days a week, MWF about 30 minutes cardio and 20 minutes strength training (10 min cardio, strength, 20 min cardio), and on TTH I do about 45 minutes of cardio.
8) How long have you eaten at your previous amount and what happened in that time frame?
Previously, I was trying to eat around 1200, and I was just miserable for those 4 months. I'd lose a few pounds, get super dizzy, or weak feeling, binge, and gain it back. Then the cycle would repeat.
9) What's your height, current weight and if you know it, bodyfat%?
Height: 5'6.5", weight about 186.?, bodyfat is HIGH, not sure the exact number.
10) If you're stalled, for how long and is it a complete stall (zero change in weight)?
I haven't stalled exactly, I just want some guidance for losing fat (and maybe a few pounds along the way) and gaining muscle. At this point, I can barely do 10 bicep curls using 3 lb weights, to me that's pitiful.
Also, please ensure that you have your diary open.
I keep my calories around 1500 (diary set to 1510), and don't eat back exercise calories.
2) What's your current average intake of protein, carbs, and fats, in grams?
My food diary is set to 57/208/50 (P/C/F), but I honestly don't usually hit my protein or fat, I end up with around 40 in protein, and around 150 in carbs.
3) Do you use a food scale and measure everything?
No, but I use measuring cups and spoons, and count things like grapes and carrots.
4) Do you track all of your intake, daily? (Everything?)
Everything except my daily multivitamin or if I drink tea without adding sweetener.
5) Do you take cheat days or days off?
Days off from exercise, yes. When I do a "cheat day" I stay in my calories, just might make less good choices, and don't worry too much about getting all the veggies in.
6) How much weight have you lost so far?
About 3 pounds.
7) What is your activity like, both exercise and non-exercise? (big difference between a construction worker and a desk job) and did you change that activity withing the last couple of months. If so, what changed. '
I have a desk job, I am also in grad school, and I teach one class a semester, so my activity level is pretty sedentary. I do go to the gym 3-5 days a week, MWF about 30 minutes cardio and 20 minutes strength training (10 min cardio, strength, 20 min cardio), and on TTH I do about 45 minutes of cardio.
8) How long have you eaten at your previous amount and what happened in that time frame?
Previously, I was trying to eat around 1200, and I was just miserable for those 4 months. I'd lose a few pounds, get super dizzy, or weak feeling, binge, and gain it back. Then the cycle would repeat.
9) What's your height, current weight and if you know it, bodyfat%?
Height: 5'6.5", weight about 186.?, bodyfat is HIGH, not sure the exact number.
10) If you're stalled, for how long and is it a complete stall (zero change in weight)?
I haven't stalled exactly, I just want some guidance for losing fat (and maybe a few pounds along the way) and gaining muscle. At this point, I can barely do 10 bicep curls using 3 lb weights, to me that's pitiful.
Also, please ensure that you have your diary open.
0
Replies
-
Over what period did you lose the 3lb?
Other than possibly a few lbs as 'newbie' gains, you will not be able to gain muscle while on a deficit. You should however strength train to preserve as much muscle mass as possible while losing weight.
Do you do some type of program for lifting?0 -
I lost the three pounds in January, instead of re-gaining and losing, since I'm actually able to stay around 1500 calories, and be satisfied.
For strength training, I'm just doing what a friend is doing:
Mon: Seated row, bicep curl, back extension, torso rotation
Wed: Leg extension, leg curl, glutes
Fri: tricep press, chest press, torso rotation
All of which is followed by cardio.
I do want to gain strength, and over time (especially as I lose fat), work up to lifting more. I just wanted to see if I"m on the right track.0 -
Sorry for the delay.
A couple of suggestions
- get a digital scale. Measuring cups can be really off for dry stuff
http://www.youtube.com/watch?v=JVjWPclrWVY
- add more strength training - make sure you have a good program with progressive loading. On lift days do 5 - 10 mins warm up, lift, then up to 30 mins cardio if you want to. I would suggest you do a full body workout 3 x a week.
- I would up your calories by a couple hundred - 1,500 is pretty low at your height/weight/activity level but try to increase your NEAT (non exercise activity)
- Set your macros at:
Protein: 120g
Fats: 65g
Balance - where you like based on preference and energy levels.0 -
Thanks! I've ordered a digital food scale, and it should be here within the next few days.
As the weather warms up a bit, a co-worker and I usually spend about 30 minutes during lunch walking around downtown where we work, which is great.0
