Calling all women who lift heavy ......

victoriannsays

I am doing strong lifts 5x5.. eating at around an average of 2000 cals a day and just making sure I take in enough protein! Losing weight all at the same time.

caseythirteen

I do my own thing when it comes to lifting. I do the major compound moves and then some isolation work. I think programs are great and I might do one eventually, it's just not the right thing for me right now.

I take a steady calorie approach and usually end up somewhere in the 1800-1900 range for the day. My macros are set to 40% carb, 30% protein and 30% fat. I rarely get right on but I like to have it that way as a guideline.

As for photos, I don't really have good befores but there are a few in my profile pictures.

HMVOL7409

I do my own thing when it comes to lifting. I do the major compound moves and then some isolation work. I think programs are great and I might do one eventually, it's just not the right thing for me right now.

I take a steady calorie approach and usually end up somewhere in the 1800-1900 range for the day. My macros are set to 40% carb, 30% protein and 30% fat. I rarely get right on but I like to have it that way as a guideline.

As for photos, I don't really have good befores but there are a few in my profile pictures.

Pretty much this; that's why I love her. ^^^^

I've always done my own plans bc I've lifted long enough to know how my body responds. Eat at maintenance 2000 somedays, sometimes higher and macros are 45c/25p/30f. My macros change depending on if I'm prepping for races etc. Photos are on my profile.

Liftnlove

This is my story in pictures:
http://www.myfitnesspal.com/blog/Liftnlove/view/my-2012-in-pictures-498477

This is what I did:
http://www.myfitnesspal.com/blog/Liftnlove/view/my-workouts-past-and-present-498479

The way I ate was 2000 calories a day, 150 gm of protein a day...fat and carbs vary.

These are a few of my before/during shots (there's never an "after" right?)

Lady_Bane

I do my own routine, but if i have a question on form or switching it up I look at Arnolds Encyclopedia for Modern BodyBuilding
My profile is full of photos
I lift everyday, for at least an hour, one body part per day, to failure.
I try to eat at least 160-190g protein a day, based on how much I lift
I also don't believe in low carb, as long as they are decent carbs, bc I need the energy boost.
I try to stay low sugar and low fat, but am in full time school, so occasionally I cant get away from processed packaged sugars.

Jonesie1984

I lift moderately heavy 2-4 times weekly
Macros are Carbs 40% , Protein 30%, Fats #30%

I plan on starting Strong Lifts soon (in next 3 weeks)

Progress photos on my profile (it's open).

JenMc14

I just started Madcow's 5X5. I was doing a full body routine I found on bodybuilding.com for awhile, then I was doing a split for awhile. Then I decided I wanted a 5x5 program, and Madcow's fit best for me. I've been lifting for over a year with a "break" where I was doing a lower weight, higher rep program. I am skinny fat, my diet is slowly getting back in check (the holidays just wrecked me, mentally, food-wise). I try to keep 40/30/30 macors, but I suck at it without eating the same thing day in and day out. I do find that when I have my carbs in check, I'm high on fat and vice versa.

kwilliams386

I love this! You girls look hot! I have just started doing Body pump 2-3 days a week, but from the looks of it I need to turn it up a notch. I thought I had to lower my BF% before lifting will do any good. Should I forget about "losing weight" and just lift? I want to build muscle. I eat around 1500 calories a day to help lose weight. Will I be able to lose my spare tire if I focus on lifting more?

Jennifer0878

I have done New Rules of Lifting for Women twice (and loved it). I have just started Stronglifts 5x5 this week. My macros are set to 40% carb, 30% protein, 30% fat. I don't always hit them, but that's what I aim for every day.

HMVOL7409

This is my story in pictures:
http://www.myfitnesspal.com/blog/Liftnlove/view/my-2012-in-pictures-498477

This is what I did:
http://www.myfitnesspal.com/blog/Liftnlove/view/my-workouts-past-and-present-498479

The way I ate was 2000 calories a day, 150 gm of protein a day...fat and carbs vary.

These are a few of my before/during shots (there's never an "after" right?)

The words coming out of my mouth while inappropriate are in admiration. What a transformation! Bravo girl!


Edited to add: Just read over your blog on your routine and I love the way you think! Very informative and many should probably read it. Just saying!

RepsnSets

Im on a linear progressive loading programme

Day one5x5, Squats, Chest, Row, sit ups

Day two 4x5 Squats, Press, Dead, sit ups

Day three 5x5x5x5x3x8 Squats, Chest, Row, dips, curls, triceps....

Now in week 5 and lifting some serious weight...... Loving this programme

Leadfoot_Lewis

I write my own programs. Usually change them up every 8-12 weeks. My workouts are always at least 75% Compound Lifts.

Macros are 40C/30P/30F. Trying to hit 2700 kcal/day but usually only hit 2500-2600.

erinsueburns

Basically just compound lifts:

Tuesday
Barbell Bench Press
Barbell Deadlift
Barbell Bent Over Row
Shoulder Elevated Glute Bridge
One Leg Seated Calf Raise

Thursday
Dumbbell Incline Bench Press (will be moving to barbell version now that I can do the two 30 lbs dumbbells because now I am confident I won't damage myself with the barbell)
Romanian Deadlift
Barbell Up Right Row
Calf Press On Leg Press or Seated Calf Raise

Sat. or Sunday
Barbell Shoulder Press
Barbell Squat
Bent Over Two Dumbbell Row
Seated Calf Raise
Glute Ham Raises

On these I have gone from body weight versions or little hand weights to ranging from 60-75 lbs for most of them.

As an example here is my Sunday log:

Barbell Shoulder Press
Set 1 : 40.0x8
Set 2 : 40.0x8
Set 3 : 40.0x8

Seated Calf Raise
Set 1 : 130.0x9
Set 2 : 130.0x9
Set 3 : 130.0x9

Bent Over Two Dumbbell Row
Set 1 : 60.0x10
Set 2 : 60.0x9
Set 3 : 60.0x8

Barbell Squat
Set 1: 75.0x8
Set 2 : 75.0x8
Set 3 : 75.0x8

Glute Ham Raises (with kettlebell)
Set 1 : 8.8x8
Set 2 : 8.8x8
Set 3 : 8.8x8

I KNOW I am not squatting or deadlifting as much as I can or should, but I am leery with my knee so I am just working my way up slowly. Not much in the way of progress pictures because I haven't been back on weights for long.

meeulk

bump

Lt_Starbuck

5-3-1 through strstd.com

aim for high protein and 1900 cals per day

before @ 175



during @ 173



-

jonnythan

5-3-1 through strstd.com

aim for high protein and 1900 cals per day

before @ 175



during @ 173



-

I can see why you chose your screen name...

obsidianwings

I follow Layne Nortons PHAT program. I eat 1625 calories to cut. I figured my protein and fat needs using online calculators, and fill the rest with carbs.

Lt_Starbuck

Forgot to put my weight by the bottom pics - 161

and BUMP

Cr01502

Great thread!

:flowerforyou:

bostonwolf

While I'm clearly not a woman, I am going to be doing workout #2 on this page starting next week. I've done it in the past and you can finish it in about 45 minutes and it REALLY gives you a workout. I'm usually completely gassed when I finish it.

http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-workouts-for-serious-gains.html

Lt_Starbuck

bump

fitandgeeky

Love this thread. Lots of great info.

Healthy_4_Life2

Bump

neandermagnon

I design my own workouts, which change regularly, because I get bored doing the same exercises all the time. I make sure I work all the major muscle groups in a 2 way split though. And some, like squats and deadlifts, are always in there somewhere.

just want to update that I recently started stronglifts 5x5 and have progressed better than when I was doing the above. And I'm not bored either. So I'd recommend stronglifts or any other programme based on the same principles.

BodyByBex

tageekly wrote: »

In my second month of Stronglifts 5x5:

Starting Weights - Current Weights
Squat: 45 lbs - 115 lbs
Bench Press: 40 lbs - 65 lbs
Pendlay Rows: 40 lbs - 70 lbs
Overhead Press: 40 lbs - 58 lbs
Deadlift: 90 lbs - 155 lbs

No special eating, just do my best to hit my protein macro (always over 100g/day) and fill in the rest with fresh, whole foods over packaged where I can. Still splurge occasionally and eat ice cream and chocolate.

No progress pics but after stalling for MONTHS with my weight loss the scale started moving again and I'm wearing a smaller size already so I'm pleased with my progress so far.

I don't know if you're still around but this just saved me a lot of frustration right here.