Need some advice/tips

Sheilagh85

Hey there. I'm new to this eating real food and lots of it and weight training. For the past 7 years I've eaten VLCD, done lots of cardio on a daily basis and done every single crash diet in between. All short term fixes that left me starving and miserable and heavier than when I started. I have been upping my calories over the past few weeks and alas have not seen a weight gain...but no loss either. I'm not too concerned with the scale. Would just like to lean out. I'm currently 5'8 170lbs and I'm 27 years old. My lowest was 155 and thats when I was eating under 1200 cals a day and doing a 5K run on a daily basis. I looked sick and unhealthy. I'm already starting to look more defined as I've started lifting heavier, but what I want to know, is exactly how heavy should I be aiming to lift? I started at 10lbs for dumbbells, and now I'm not up to 20 lbs. I'm deadlifting 30lbs, and squats at 50 lbs.

Maybe other women can chime in on what they do? Maybe what their routines are. I'm doing 5 days cardio, 3 days weight lifting. Its hard for me to eliminate cardio as its something I've done for so long. I run about 5K daily as well as I walk 4 K a day from walking to and from work. Take 1-2 rest days. And I try to eat around 2000 cals a day (My TDEE -%15), I aim for %40 protein, %30 carbs, %30 fat.

I should also mention I'm around %25 BF right now.

Sarauk2sf

Are you looking mainly for strength or for definition?

What are your goals regarding body composition?

Sheilagh85

Well I guess my main concern would be to get more definition, lose inches and fat. I would like to get down closer to %22-%23 BF.

Sheilagh85

I actually need to update this. I had the wrong BF %. I'm actually closer to %29. So I'd like to be between %23-%25 ideally.

Sarauk2sf

Sorry for the delay in responding.

Lifting heavy is a relative concept - relative to you. In order the maintain muscle on a deficit, you need to stimulate your muscles by strength training. If you progressively load (add weight regularly) you will be doing thing. Basically, when one you get to a point when you can complete your required eps/sets with proper form without being a rep or two away from failure, then its time to up your weights.

How long have you been on 2,000 calories for?

Sheilagh85

I've been at 2000 for about 4 weeks now. I'm finding it difficult to his my protein macro on a daily basis though. Thinking of adding in some protein powder into my diet. Also do you think I should be cutting back on cardio? I do it usually about 6 days a week right now.

Sarauk2sf

How much and what type of cardio are you doing on those days?

I started this topic re protein sources that may help, but if you are having trouble meeting your target, there is nothing wrong with protein powder. http://www.myfitnesspal.com/topics/show/926789-protein-sources

What has your weight been doing over that period?

Sheilagh85

I run 30 minutes a day on the treadmill 6 days a week.

My weight has basically been the same since January. I hover around 171-172. Prior to that I had lost 39lbs over 5 months from eating pretty low calorie (netting 1200 cals or less on a daily basis) and doing mostly cardio.

I was thinking maybe to cut back cardio to 3 days a week and doing a full hour of weight lifting 3 days a week. Right now I do around 30 mins of weights 3 days a week.

Sarauk2sf

I agree with your thoughts about upping the time spent lifting to an hour. What current routine are you doing?

I would also cut your calories down to about 1,750 (no eating of exercise calories back) and set your macros at:

Protein: 127g (nearest 5% = 30%)
Fats: 60g (nearest 5% = 20%)

as minimums and the balance wherever, basing it on preference, energy and adherence.

If you could follow up with us in 2 weeks with how you are doing it would be appreciated.

Note: if you are maintaining at 2,000, that is your TDEE.

Sheilagh85

Okay perfect! I will try this and make the adjustments to my eating accordingly.

Normal routine is always a full body program every second day so as follows:

Dead Lifts
Bent Over Rows
Shoulder Press
OHP
Squats
Lunges
Planks
Push Ups
Bicep Curls
Sit Ups

You get the idea, pretty much the basics. I 10-12 reps 2-3 times on each. I increase weight once I find it becoming too easy. I've only started really being serious about these about 3-4 weeks ago.

Will follow up in 2 weeks! Thanks for all the great advice.

Sarauk2sf

Routine looks decent but maybe a little high on volume. If it starts becoming too long as you increase the weights, you may want to drop one or two of the more duplicative ones.

beckymlong

Bump

beckymlong

Just leaving an extend bump now because bump alone doesn't putthe thread on my list....

Sarauk2sf

Locking temporarily so we can keep track of active threads better. Please PM myself or SideSteel when you wish to follow up or if you have any questions in the interim.

Sarauk2sf

Unlocked

Sheilagh85

Okay so a bit of an update:

I have been following a heavier lifting program (trying more of a stronglifts 5x5 approach than the routine I originally posted) and less cardio for the past couple of weeks. Along with eating your recommended 1750 cals per day around 131 for protein, 58 for fat, and the rest just goes to carbs. I do try and hit my protein and fat everyday. Carbs usually comes in a bit lower. I was doing HIIT 3 days a week in between the lift days, but I've been getting mixed responses about that. I find some days I'm just way too exhausted to even attempt a HIIT session and I'm worried it may be hindering my lift results. I however am someone who finds it hard to take more than 1-2 rest days off a week, so I need to be doing something in between lift days. Thoughts?

I have noticed more definition in my arms, legs, back, and stomach. I am progressively lifting heavier each week, but I think I've gained around 3lbs. So I was 172 and now I'm 175. I'm trying not to let that bother me too much and I probably haven't been on the scale for over a week. I'm more concerned with measurements, which have stayed the same.

This past week I've noticed I've been extremely hungry on my lift days. (I lift at 6 am before work). I feel that the 1750 is not always satisfying but I'm not sure if I should eat more. (Since I've always done VCLD, eating even at 1750 is very daunting). Any suggestions?

Sarauk2sf

Hi! When did you start the heavier lifting program?

When do you start getting hungry in the day?

Will_Thrust_For_Candy

Have you considered yoga on your non lifting days? It really is a great compliment to lifting

Sheilagh85

I started the heavier lifting about a month ago, but about 3 weeks ago I got really serious about it and started dedicating a full hour 3 times a week as opposed to my little 30 minute routine after 30 minutes of cardio. I'm usually hungry after breakfast as I'm walking my 2.5km to work. My breakfast is a protein pancake that I make with 40 grams of protein so I'm finding that surprising. So I've been stopping before work and getting an almond milk latte which seems to help me until lunch.

VegasBaby I have done yoga before, however, my gym doesn't offer it and my gym is the door across the hall from mine. So it's pretty hard to go and pay for a yoga membership elsewhere at this point.

Sheilagh85

Kind of a bump.

The feeling of starvation seems to have disappeared, did not increase cals, kept them steady at 1750. Stopped doing HIIT this week on my cardio days and I think that may be why I'm not as hungry. So that must be the key. I feel like I've lost some inches and maybe some weight. Will follow up in a month or so if I'm not seeing any progression.

LJSmith1989

That was really interesting to read. I like this group v.helpful

Sarauk2sf

Locking temporarily so we can keep track of active threads better. Please PM myself or SideSteel when you wish to follow up or if you have any questions in the interim and we will unlock. Please link this thread in the PM.