Advice needed re: weight training, intake (esp. macros)
cmeiron
Posts: 1,599 Member
I've been reading everything here, and stalking this group for some time, and I'm ready to ask for some assistance, please.
About me:
I'm 33, female, 5'9, 138lbs. According to my recent measurements (neck 12.5, waist 29.25, hips 35.5) and the F2F site military BF calculator, I have 22.4% BF (which seems really low to me, but I'm probably biased). According to F2F my BMR is 1410.
My current daily total intake is roughly 1800-2000 cals (I have my MFP goal at 1490, with a .5lb/week loss, and I eat back my exercise cals). My MFP-set goal (for 0.5 lb/week) is 1490, and I have the macros set to the default %s (C 55%, F 30%, P 15%). I generally go over on protein a fair bit and am under on carbs and fats. (Diary is open/public). I log my exercise (using MFP estimates, but try to be conservative until my HRM gets here), and I eat back my calories
I weigh everything, measure what I can't, and have tracked all of my intake daily for the last month. I don't take schedule "cheat days" or days off, but once a week at work we have some kind of treat during our meeting. I will sometimes guestimate/log the treat, but generally don't and write it off as a "cheat". I also try to limit alcohol consumption to just the weekends, but it's logged.
I've lost about 32 lbs (I started at roughly 170 in Jan '12, got a little slack over the summer, but not too bad, and back on track at the end of August). I have been losing steadily, and consistently.
I work from home, mostly at my desk. I walk my dogs 25 minutes a day, and do about 2 hours of housework and food prep a day. I’m at school one day a week, where I’m teaching and walking around campus and on my feet for 3 hours teaching. I do the grocery shopping (1-2 hours/week). This is the norm, and has been as such for many months.
Right now I work out 6 days/week. A typical week would include one 5km run, 2 days of 25 min HIITs (Turbo Fire), 1-2 days of Insanity (plyo or cardio resistance, about 45-55 minutes), and 2-3 days of other cardio (Turbo Fire, either 30, 45 or 55 minutes). I'm also on the third week of a 100 Push Up Challenge (pushups 3x/week).
Where I'm at:
I am at a point in my weight loss where I'd like to do more reshaping than anything. I don't think I've lost too much lean body mass so far as my workouts are pretty intense and involve a lot of body-weight training (other than the run, obviously). I've added pushups, and plan to start lifting weights (compound lifts modified for dumbbells, plus band work to replace pull-ups) 2-3x/week in March, and doing cardio/plyo only 1-2x/week.
I would like to get stronger, especially in my upper body (I've lost a lot of fat from my chest/breasts and am looking a little scrawny there), and continue to lose fat elsewhere. I carry most of my extra weight in the "spare tire" area, front and back.
What I'd like to know:
1. Is this a good time in my progress to make the change to add weights? I'm doing research to find out what exercises I can do at home with dumbbells (yes, I have heavy ones) - so far I'm thinking squats, deadlifts, clean lifts, pull-ups, pushups, chest press, rows. I could use some advice for a rotation (exercises to do, # reps and # sets).
2. Regarding my eating: does my current caloric intake seem ok? Should I stick with the MFP approach and logging my exercise or should I try a TDEE-20% approach? If the latter, should I set my TDEE as "moderately active" or "very active?" (As per the information I got from F2F)
Sedentary (little or no exercise, desk job) 1710
Lightly Active (light exercise/sports 1-3 days/wk) 1959
Moderately Active (moderate exercise/sports 3-5 days/wk) 2209
Very Active (hard exercise/sports 6-7 days/wk) 2458
3. I've seen many recommendations here to change macros to be 30% fat and protein and 40% carbs. I played around with my settings to see what that looks like and it seems like an ENORMOUS amount of protein. I usually get at least 100g protein a day, but it was saying I'd need like 140g. I'm not sure how to do this short of adding a protein shake or supplement, which a) I can't afford and b) they make me want to vomit (literally, I get nauseous). Other protein sources, like chicken, are pricey and I can only buy when on sale (I'm a student). Can you please offer some advice re: my macros?
Thanks for your time and consideration.
About me:
I'm 33, female, 5'9, 138lbs. According to my recent measurements (neck 12.5, waist 29.25, hips 35.5) and the F2F site military BF calculator, I have 22.4% BF (which seems really low to me, but I'm probably biased). According to F2F my BMR is 1410.
My current daily total intake is roughly 1800-2000 cals (I have my MFP goal at 1490, with a .5lb/week loss, and I eat back my exercise cals). My MFP-set goal (for 0.5 lb/week) is 1490, and I have the macros set to the default %s (C 55%, F 30%, P 15%). I generally go over on protein a fair bit and am under on carbs and fats. (Diary is open/public). I log my exercise (using MFP estimates, but try to be conservative until my HRM gets here), and I eat back my calories
I weigh everything, measure what I can't, and have tracked all of my intake daily for the last month. I don't take schedule "cheat days" or days off, but once a week at work we have some kind of treat during our meeting. I will sometimes guestimate/log the treat, but generally don't and write it off as a "cheat". I also try to limit alcohol consumption to just the weekends, but it's logged.
I've lost about 32 lbs (I started at roughly 170 in Jan '12, got a little slack over the summer, but not too bad, and back on track at the end of August). I have been losing steadily, and consistently.
I work from home, mostly at my desk. I walk my dogs 25 minutes a day, and do about 2 hours of housework and food prep a day. I’m at school one day a week, where I’m teaching and walking around campus and on my feet for 3 hours teaching. I do the grocery shopping (1-2 hours/week). This is the norm, and has been as such for many months.
Right now I work out 6 days/week. A typical week would include one 5km run, 2 days of 25 min HIITs (Turbo Fire), 1-2 days of Insanity (plyo or cardio resistance, about 45-55 minutes), and 2-3 days of other cardio (Turbo Fire, either 30, 45 or 55 minutes). I'm also on the third week of a 100 Push Up Challenge (pushups 3x/week).
Where I'm at:
I am at a point in my weight loss where I'd like to do more reshaping than anything. I don't think I've lost too much lean body mass so far as my workouts are pretty intense and involve a lot of body-weight training (other than the run, obviously). I've added pushups, and plan to start lifting weights (compound lifts modified for dumbbells, plus band work to replace pull-ups) 2-3x/week in March, and doing cardio/plyo only 1-2x/week.
I would like to get stronger, especially in my upper body (I've lost a lot of fat from my chest/breasts and am looking a little scrawny there), and continue to lose fat elsewhere. I carry most of my extra weight in the "spare tire" area, front and back.
What I'd like to know:
1. Is this a good time in my progress to make the change to add weights? I'm doing research to find out what exercises I can do at home with dumbbells (yes, I have heavy ones) - so far I'm thinking squats, deadlifts, clean lifts, pull-ups, pushups, chest press, rows. I could use some advice for a rotation (exercises to do, # reps and # sets).
2. Regarding my eating: does my current caloric intake seem ok? Should I stick with the MFP approach and logging my exercise or should I try a TDEE-20% approach? If the latter, should I set my TDEE as "moderately active" or "very active?" (As per the information I got from F2F)
Sedentary (little or no exercise, desk job) 1710
Lightly Active (light exercise/sports 1-3 days/wk) 1959
Moderately Active (moderate exercise/sports 3-5 days/wk) 2209
Very Active (hard exercise/sports 6-7 days/wk) 2458
3. I've seen many recommendations here to change macros to be 30% fat and protein and 40% carbs. I played around with my settings to see what that looks like and it seems like an ENORMOUS amount of protein. I usually get at least 100g protein a day, but it was saying I'd need like 140g. I'm not sure how to do this short of adding a protein shake or supplement, which a) I can't afford and b) they make me want to vomit (literally, I get nauseous). Other protein sources, like chicken, are pricey and I can only buy when on sale (I'm a student). Can you please offer some advice re: my macros?
Thanks for your time and consideration.
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Replies
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Tagging. Will get to this soon.0
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Thank you!0
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Bump
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Couple of questions:
- do you have a bench for lifting?
- what has your weight loss been since the beginning of the year?0 -
I have a "bench" in the house (not a proper weight bench, but approximately the same height/dimensions as one...could also possibly invest in one) that I can use.
As for my weight, on January 1 I believe I was 140. Yesterday was a weigh in day and I'm now 137.5 lbs.0 -
Hi!
Congrats on your weight loss progress!
My advice: keep it simple and don't overcomplicate it.
I think sticking to the compound exercises is a good idea. Squats and deadlifts are most important for me (and I think the majority of strength trainers). Overhead press, chinups, pushups. IMO that's plenty.
Bench press: Don't do them (unless you compete in powerlifting). It's good for getting you better at bench press, and not much else.
In terms of designing a routine, what is your knowledge level when it comes to weight training? Do you know what sets and reps are?
Edit: why don't you do the cheat day? It helps to keep your metabolism up.
scott0 -
Hi!
Congrats on your weight loss progress!
My advice: keep it simple and don't overcomplicate it.
I think sticking to the compound exercises is a good idea. Squats and deadlifts are most important for me (and I think the majority of strength trainers). Overhead press, chinups, pushups. IMO that's plenty.
Bench press: Don't do them (unless you compete in powerlifting). It's good for getting you better at bench press, and not much else.
In terms of designing a routine, what is your knowledge level when it comes to weight training? Do you know what sets and reps are?
scott
Hi. Thanks for your input but myself and SideSteel are trying to keep confusion from having input from multiple people down to a minimum with these types of questions so we ask people not to comment unless we ask others to weigh in, which will be if there is something outside our comfort zone.
The 'guidelines' are here: http://www.myfitnesspal.com/topics/show/861596-please-read
Thank you again.0 -
I just got a lead on a used weight bench with a bar for 20$ So let's say, "yes", I have a weight bench :bigsmile: 0
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I just got a lead on a used weight bench with a bar for 20$ So let's say, "yes", I have a weight bench :bigsmile:
Sweet!0 -
And now I'm on my way to go pick it up :drinker:0
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And now I have a bench. It's a York, with a fully adjustable back Got a bar and two dumbbell bars too, all for $20. SCORE :bigsmile: 0
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And now I have a bench. It's a York, with a fully adjustable back Got a bar and two dumbbell bars too, all for $20. SCORE :bigsmile:
Really nice. It makes coming up with a routine easier as, unlike may have been mentioned - I believe bench presses are a very good lift - plus you can use it for a bunch of other exercises.
Will get back to you with a routine and intake shortly.0 -
So, with regard to calorie intake, I would try to get your calories
You have lost about 2 1/2 lb in 7 weeks - which is reasonable based on your weight, but from the looks of your diary, for January you were averaging less than the 1,800 - 1,900 that you are in February (looks to be about 1,600). However, as you have so little to lose, and are going to start lifting, I would keep it at the about 1,800 calories a day.
Macros would be:
Protein: 106g as a minimum
Fats: 48g as a minimum
The rest, wherever based on your preference.
With regard to a routine, I would do a 3 x full body routine. Base the programming on this:
http://forum.bodybuilding.com/showthread.php?t=4195843&page=1
"A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.
Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
These are the seven exercises you will be starting with.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days."
You can use DBs for most - but for the ones that it is not really effective do the following swaps:
Squats = bulgarian split squats
Calf Raises (I would actually swap this out for tricep dips using your new bench). If you want to do calf raises you can do them on a step where your toe is on the step and you basically drop your heel low and then stand on tip toe.0 -
I really appreciate the suggestions, thank you! I'll be implementing this starting next Monday
One more question: since pull-ups are a goal for me this year, what do you think about adding some pull-downs with my band? Or should I use this routine as a base first and go from there?
Thanks again!0 -
I really appreciate the suggestions, thank you! I'll be implementing this starting next Monday
One more question: since pull-ups are a goal for me this year, what do you think about adding some pull-downs with my band? Or should I use this routine as a base first and go from there?
Thanks again!
I think pull ups will be fine to add in tbh.0 -
I really appreciate the suggestions, thank you! I'll be implementing this starting next Monday
One more question: since pull-ups are a goal for me this year, what do you think about adding some pull-downs with my band? Or should I use this routine as a base first and go from there?
Thanks again!
I think pull ups will be fine to add in tbh.
Cool, thanks!
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OH! And just to confirm re: calories...
Is 1800 the total, regardless of exercise, or is that what I should net after eating exercise cals back?
And, if that's the case, should I eat the same amount on my rest day or reduce it a bit?0 -
Yep - a flat 1,800, no eating back of exercise calories.0
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Cool, thanks
Also, just wanted to say "thanks" for adding that thread link...I'm many pages into it and gleaning all kinds of additional useful information. I'll be well-informed and well-equipped to start next week! 0 -
Super-excited! Starting this tomorrow! I've been researching and watching videos all week - I have some great references for good form now. My new bench is set up and I'll be focusing mostly on figuring out my max lifts and practicing form this week. SO. EXCITED. Also expecting to be very sore lol.0
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THAT. FELT. GREAT.
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THAT. FELT. GREAT.
Winning!0 -
I wanted to provide an update on my progress :bigsmile:
I just completed my first 5-week cycle of the All Pro routine, and have enjoyed it tremendously. I will be increasing all of my lifts except the bent-over row, which seems destined to be my nemesis. I'm enjoying the look and feel of some sweet newbie gains, and am really happy with the way my body is shaping up.
Here's a back pic from 5 weeks ago:
And here's now:
(quite happy with this, I must say!)
I had adjusted my intake and macros as per Sarah's recommendations as well, focusing on meeting my calorie, protein and fat goals.
Although I reduced my cardio from about 300+ minutes/week to about 120 minutes/week, the lifting seems to have induced some serious burning!!
I lost 3.5 lbs in the first 3 weeks, more than I wanted (and also found myself feeling hungry), so I upped my calories from 1800 to 2000.
The increased intake felt better, but in the second 2 weeks, I lost another 3 lbs (I had a big drop on the final day, which I attribute a lot to water weight because it's back today after an Easter feast last night, but still), for a total of about 6.5 lbs (from 136 to 129.5) in five weeks.
I've lost 2.25" from my waist and 2.5" from my belly (just below navel). I can clearly see my abs for the first time in my adult life.
Overall, over the course of the 5 weeks, my average intake was 2003 cals/day (I had a couple really high calorie days), and my TDEE seems to be around 2600. Given the rate of loss, and the fact that I really don't want to lose any more than .5lb/week because I'd like to preserve as much LBM as possible, I'm upping my intake again to 2200. I figured I'd try this and then see how things look again in a month or so.
Anyways, I just wanted to thank you for getting me off to a really great start with your excellent recommendations! I'm looking forward to seeing how things continue to progress 0 -
Awesome work!!
Your intake adjustments look reasonable when you consider your results vs goals. Keep smashing it.0 -
Thanks SS! I just found and posted a "before" pic up too, for comparison. Holy crap.0
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Wowsa - what a difference- that is fantastic.
You are being sensible about this - upping calories is a good idea - if weigh loss slows down too much, then you can always tweak back down again.
I love your update and am really happy for you.0 -
I love this thread!!<3. Awesome work 0
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Hi guys, I'm hoping for some advice for my next steps. I've reached, according to your estimations, my original bf% goal of 18%. My weight has continued to slowly but steadily decrease. I'm still doing, and loving, the All Pro routine, and continuing to see progress there (just started my fourth cycle).
First, here's some data:
Some intake and weight stats (weekly averages from Feb 25 to present):
(Last column is cut off a bit, sorry...it's "Cardio Burn", and shows the TOTAL, not average, like the other columns.)
Based on this, I'm estimating my TDEE to be about 2400, give or take.
Lifting stats:
Stats are for 2 x 12 rep sets (100%/max days), and show combined weight of both dumbbells.
Feb 25 -> present (cycle 4)
Squats: 40 -> 70 lb (+75%)
Romanian DL: 50 -> 80 lb (+60%)
Biceps Curls: 30 -> 44 lb (+47%)
Bench Press: 30 -> 54 lb (+80%)
Overhead Press: 30 -> 44 lb (+47%)
Bent-over Row: 40->50 lb (+25%)
Single-leg calf raise: 15 -> 30 lb (+100%)
Triceps bench dip: BW -> 15 lb
Goals:
I would like to, ideally, drop another bf% or two before the fall, as long as it's safe and sensible to do so. Yes, it's basically vanity pounds, but my longer-term goal is to do a bulk, and I'd like to be really lean before starting (I understand that some fat gain will be inevitable, but having lower bf has revealed a body shape I am much more comfortable with; if too much hip and boob comes back I'm going to be miserable and dysphoric - I'd like to avoid this as much as possible). During the fall/winter, starting at the end of September, perhaps, I want to focus on a) increasing muscle mass and b) getting stronger while c) staying as lean as possible. I figure if this is done slowly over a longer period of time, I can then switch to a cut again in the spring. I really don't care about the number on the scale as long as these goals are being met.
I'm doing pretty well eating (fairly) consistent amounts every day but am open to switching that up if need be. Also happy to modify macros if required.
Another point: I may have access to a gym with proper oly bars etc. come September, and I'm open to switching up my program if it will be conducive to better gains.
So, I guess any advice you could offer as to how to achieve these goals would be great - I'm mainly hoping for a game plan for upping my intake over time to reach maintenance and then a bulking (or perhaps recomp?) intake. I have some ideas about how to proceed, but I would like to hear what you have to say. I feel like I'm spending a lot of time frigging around with my intake and would probably benefit from someone telling me: "quit frigging around and just do XYZ..." :blushing:0 -
bump to stalk the thread0
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Going to chat with Sara tomorrow or this weekend regarding your recent post. One of us will post back here soon.0
