A LADY WHO LIFTS - 1 year of progress! (pics)

fittiephd

You read that right, I'm one of those ladies, the kind that lifts all the heavy things and EATS all the things (especially the protein)!

I have been on MFP since Jan 2012, love logging and love all my frands I started lifting 03/21/12 so now it's been a year!! I took some progress pics this morning, although I don't know if they really show all the progress I've made adequately lol.

The stats:
I'm 5'8", 22yo, and ~135 lbs. When I started lifting I was ~131. That's right, I weigh more! I eat at or around NET maintenance and have for a year now. 1800-1950 calories plus exercise cals, I change it around with how I'm feeling. I don't do any cardio. Basically ever. Once in a while I'll jog like a mile.

I started lifting after finishing Turbofire. I did NROLFW through stage 5, ending in September. Took a break to try getting back into gymnastics, and then dove back into lifting in November. I've been doing Stronglifts 5x5 since November.

Measurements:
03/21/12 ----> 03/21/13
Waist: 26" ----> 24.75"
Hips (hip bone): 33"

---

> 31.5"
Thighs: 20.2"

---

> 21.0"
Arms: 10.0"

---

> 11.1"
Just below bellybutton: 29"

---

> 27.25"
Under Breasts (ribs) 29.5"

---

> 27.1"
Over Breasts: 34.5"

---

> 31.0"
True Hips (widest part) 37.5"
^^ I didn't measure this until 01/27/13 and it is still the same.

Lift Progress: (start of nrolfw --> start of stronglifts --> now)

Squats: 50 lbs (2x15) ----> 95 lbs (5x5) ----> 145 lbs (5x5)
Rows: 30 lbs (2x15)

---

> 70lbs (5x5)

---

> 90 lbs (5x5)
Deadlifts: 60 lbs (2x12) --> 95 lbs (5x5) ----> 145 lbs (5x5)
OHP: X

---

> 50 lbs (5x5) ----> 70 lbs (5x5)
Bench Press: X

---

> 55 lbs (5x5) ----> 90 lbs (5x5)

And the pics:

Before I started exercise (Mar 2011):





Mar 2012 - when I started nrolfw:





NOW:
















Hi Obliques


Ignore my grumpy morning faces lol! -- Abs are starting to peak in:



Guess what I don't have to worry about anymore? Skinny arm - mine's always skinny



A progression shot:



A few shots from my instagram -- follow me! @fittiephd





(new bikini bottoms!:)



Now does this look bulky to you?!






I love helping anyone who has questions about lifting and eating properly so feel free to message me!

lafilleavectoi

Great job! You look awesome. I will be starting NROLFW soon

amaysngrace

I'm sorry to sound dumb on her but what does NROLFW stand for? and how do you access it? Do you already have to be at your ideal weight to begin?

Cherp18

Fantastic results!

fittiephd

I'm sorry to sound dumb on her but what does NROLFW stand for? and how do you access it? Do you already have to be at your ideal weight to begin?

Not a dumb question! I should have written it out. It's a book called "The New Rules of Lifting for Women". It's a great beginners guide to lifting aimed at women (but it's just like a men's program because women can lift just like them!). It explains the benefits of lifting, how it effects your body, and nutrition. It has meal suggestions and a 6 month workout plan with instructions on how to do all the lifts. It can be found on amazon for ~12 dollars.

You do not need to be at your ideal weight to begin lifting! In fact the sooner the better!! Dieting tends to cause muscle loss which just makes one's body looser and jigglier. Strength training makes everything tighter and stronger!

BusyRaeNOTBusty

Wow. Awesome.

jeremyw1977

Holy wow!!!

Crankstr

YAAAAAAAY!

Sarauk2sf

Holy moly, look at you! You look fooking fantastic.

taso42

You are full of awesome!

taunto

This is too awesome! More people need to read this thread!

piggybunny89

bump

fittiephd

This is too awesome! More people need to read this thread!

^^ The more women (people in gen) I can inspire to lift the BETTER


Thank you everyone!

JKS76

Wool hoo! Love this! You've done so well on your lifts and you look bloody gorgeous x

1ConcreteGirl

You look fantastic! Excellent work!

geekyjock76

The stats:
I'm 5'8", 22yo, and ~135 lbs. When I started lifting I was ~131. That's right, I weigh more! I eat at or around NET maintenance and have for a year now. 1800-1950 calories plus exercise cals, I change it around with how I'm feeling. I don't do any cardio. Basically ever. Once in a while I'll jog like a mile.

I hope women with not much to lose read this - eat at or near maintenance to recomp and exercise the way you intend to do during maintenance. No crazy drops in calories nor increases in activity. You look fantastic.

fittiephd

The stats:
I'm 5'8", 22yo, and ~135 lbs. When I started lifting I was ~131. That's right, I weigh more! I eat at or around NET maintenance and have for a year now. 1800-1950 calories plus exercise cals, I change it around with how I'm feeling. I don't do any cardio. Basically ever. Once in a while I'll jog like a mile.

This is what a lot of women who don't have much weight to lose can learn - eat at or near maintenance to recomp and exercise the way you intend to do during maintenance. No crazy drops in calories or increases in activity. You look fantastic.

Thanks! I completely agree that women with not much to lose should eat and exercise to recomp. I lift 3x per week, don't even always make it 3x, but more often than not that's the only exercise I do! Nothing crazy just a good workout program that I work hard at when I get the time in the gym My goal has been recomp and it seems to be going well so far, slow and steady.

For anyone curious, I aim for between 45/25/30 and 40/25/35 % carbs/fat/protein.

LiftAllThePizzas

Awesome transformation!

JasmineOravec

Wow! Your pics really show the progress you have made. I'm checking out the book now. Thanks for sharing and inspiring!

fittiephd

Wow! Your pics really show the progress you have made. I'm checking out the book now. Thanks for sharing and inspiring!

Thank you! Although NROLFW has some plusses and minuses, I really enjoyed it as a beginner lifter. I should have said this in my post, but when I started lifting, I had NEVER lifted before, nor had I even ENTERED my university's gym! NROLFW is a great guide for beginners. I was VERY intimidated to go over to the weights and start lifting, but the best things I've learned are that no one else at the gym CARES what you're doing, and if you have a question about equipment, etiquette, or form, just ASK, almost everyone is very nice Don't be afraid, be confident and strong!