HALP! Heavy Lifting Made Me SUPAH Bulky!!!
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Awesome pictures everyone
I used to lift weights until one year ago when I stopped going to the gym for almost 6 months and I gained quite a bit of weight... luckily it doesn't show that bad because the weight gain was pretty uniform and I used to be quite toned. I went back to the gym a few months ago, I've been doing a lot of cardio but my diet has been crap... so no results so far... I need to get back to lifting and cleaning up my diet.0 -
bump0
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bpalhegyilaneville wrote: »I am so jealous of all these results. I want to start lifting, but how do I do that at home? I dont have room for big machinery or big barbells. Can anyone recommend anything? I live in an area where the nearest gym is a half hour away, so any exercise I do, happens at home.
The amazing sarauk2sf put this thread up ages ago, a great place to start, you use dumbbells only.
http://community.myfitnesspal.com/en/discussion/902569
The body weight books others have posted are good too. I hated planks originally now I kinda like'em.
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chrysalis2015 wrote: »
Omfg I actually know this!!!! Sorry I'm a newbie too
If it fits your macros.
Which means eating relatively what you want so long as it fits your macros 0 -
This is a wonderful thread. I am new to weights, and have a lower back issue so I am currently using machines and dumbells with some ab/core work. Once I build up my strength a bit, my trainer will get me into free weights.
I've been following the total body program the trainer at my gym put together for only 6 weeks, and I have only lost a total of about 5-6lbs... BUT my body shape is more like I have lost 10-12lbs. I'm starting to fit clothing that previously fit me when I was 10lb lighter than I am now. I find it really interesting, very exciting and extremely motivating.
Thank you for all the sharing, ladies.
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Finally decided it was time to post here. Lifting for just under a year that included stronglifts and new rules of lifting for women. Now doing PHUL. First picture was taken beginning of September 2014 and second picture was taken Sunday (the 20th). Just supah bulky... or maybe that's the before picture.
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DawnEmbers wrote: »Finally decided it was time to post here. Lifting for just under a year that included stronglifts and new rules of lifting for women. Now doing PHUL. First picture was taken beginning of September 2014 and second picture was taken Sunday (the 20th). Just supah bulky... or maybe that's the before picture.
Holy bleep0 -
Sorry I pressed the button too fast. Congrats lovie! That's an incredibly awesome achievement!1
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I just wanted to remind some women who are reading this and who may not be lifting yet-the way we look when we are flexed is not how we walk around looking all the time. Unless you walk around flexed all the time but that would just be weird. Someone might not like the "look" of my flexed picture here, fine, but there's no way you can call me bulky.
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arditarose wrote: »I just wanted to remind some women who are reading this and who may not be lifting yet-the way we look when we are flexed is not how we walk around looking all the time. Unless you walk around flexed all the time but that would just be weird. Someone might not like the "look" of my flexed picture here, fine, but there's no way you can call me bulky.
This is a great point!0 -
arditarose wrote: »I just wanted to remind some women who are reading this and who may not be lifting yet-the way we look when we are flexed is not how we walk around looking all the time. Unless you walk around flexed all the time but that would just be weird. Someone might not like the "look" of my flexed picture here, fine, but there's no way you can call me bulky.
You are one of the ladies on here that inspired me to start lifting. Will never look back.
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faeriesue1 wrote: »arditarose wrote: »I just wanted to remind some women who are reading this and who may not be lifting yet-the way we look when we are flexed is not how we walk around looking all the time. Unless you walk around flexed all the time but that would just be weird. Someone might not like the "look" of my flexed picture here, fine, but there's no way you can call me bulky.
You are one of the ladies on here that inspired me to start lifting. Will never look back.
Awesome! Thank you for sharing that 0 -
Nice job lady!0
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I love lifting. It saves a lot of time in the gym.2
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arditarose wrote: »I just wanted to remind some women who are reading this and who may not be lifting yet-the way we look when we are flexed is not how we walk around looking all the time. Unless you walk around flexed all the time but that would just be weird. Someone might not like the "look" of my flexed picture here, fine, but there's no way you can call me bulky.
edited:
You are ROCKING those strips. And the back OMG, your back is awesome. Great results.
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I want to post pictures in the thread one day 0
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Heavy lifting ladies, please help.
I lost about 25lbs or so on a deficit eating at 1500 calories using MFP settings and doing Ice Cream Fitness 5x5. Loss was set at 2lbs p week.
I had sx and took 6 months to recover and maintained that loss. I came back to lifting and started gaining weight instead of losing.
When I first started gaining weight while lifting heavy, I was eating between 1200 to 1500 calories. I was advised on the forums here on MFP to increase my calories because I wasn't eating enough.
I have been eating between 1500 and 1700 calories p day, lifting 4 days p week and have gained about 6 to 8lbs in the past 5 weeks.
Anyway, today I've increased my calories to eat between 1700 to 1900 calories per day and hope to track the next couple of weeks to see if anything changes to my liking.
Has anyone succeeded in eating more,(still at deficit), lifting heavy (no extra cardio) and losing weight?
When you calculate your TDEE using the online calculators do you set your activity level to lightly active or moderate for lifting 4 days per week?
I'm 43, 5'8 and today weighed in at 184.4lbs - yikes! I want to get down to 140lbs.
I do weigh my food.
Any suggestions appreciated.
Thank you.0 -
faeriesue1 wrote: »arditarose wrote: »I just wanted to remind some women who are reading this and who may not be lifting yet-the way we look when we are flexed is not how we walk around looking all the time. Unless you walk around flexed all the time but that would just be weird. Someone might not like the "look" of my flexed picture here, fine, but there's no way you can call me bulky.
You are one of the ladies on here that inspired me to start lifting. Will never look back.
+1 to this!
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@ngaliyin - I will try to help best I can. Does seem like you should be able to lose on 1500-1700 instead of gaining as I'm 4'11.5" and losing on eating that much.
As for activity level, it depends on what you do throughout the day. Other than days like today, when I get day off from work, I work 6-8 hour shifts on my feet. Freight day is a bit more action/lifting. Any day not as cashier is more moving around and taking care of things but even cashiering can be over 10,000 steps cause we don't have customers the whole time. I have mine set at lightly active on MFP because I'm more active than desk jobs but I have rest times where I'm stuck standing at a computer fixing photo orders, making canvases, or cashiering, which keeps it from being just active or very active. If you spend a portion of your day at a computer or not moving around, even if you go to the gym 4-5 days a week, then maybe it'd be the lower levels. I don't count my gym time for MFP but that gets added. If going for Total Daily Expenditure, I'd count the hours with everything else as laid out in the forms.
If you are consistent and weigh your foods, I'd wonder how come you are gaining instead of losing at 1700 calories or less. As for still losing, technically if in a deficit then it should work the amount of deficit just means how slow it might be. Towards the end, the last 20-ish is when many often recommend moving to a goal of .5 loss per week instead of 1 or 2 lbs a week. It's slower but still comes off over time and involves a smaller deficit. Helps with transition towards maintenance along with other things.
Still following ICF? Just curious. I considered it and know a few that are on that one.0 -
DawnEmbers wrote: »@ngaliyin - I will try to help best I can. Does seem like you should be able to lose on 1500-1700 instead of gaining as I'm 4'11.5" and losing on eating that much.
As for activity level, it depends on what you do throughout the day. Other than days like today, when I get day off from work, I work 6-8 hour shifts on my feet. Freight day is a bit more action/lifting. Any day not as cashier is more moving around and taking care of things but even cashiering can be over 10,000 steps cause we don't have customers the whole time. I have mine set at lightly active on MFP because I'm more active than desk jobs but I have rest times where I'm stuck standing at a computer fixing photo orders, making canvases, or cashiering, which keeps it from being just active or very active. If you spend a portion of your day at a computer or not moving around, even if you go to the gym 4-5 days a week, then maybe it'd be the lower levels. I don't count my gym time for MFP but that gets added. If going for Total Daily Expenditure, I'd count the hours with everything else as laid out in the forms.
If you are consistent and weigh your foods, I'd wonder how come you are gaining instead of losing at 1700 calories or less. As for still losing, technically if in a deficit then it should work the amount of deficit just means how slow it might be. Towards the end, the last 20-ish is when many often recommend moving to a goal of .5 loss per week instead of 1 or 2 lbs a week. It's slower but still comes off over time and involves a smaller deficit. Helps with transition towards maintenance along with other things.
Still following ICF? Just curious. I considered it and know a few that are on that one.
Thank you! I appreciate your help.
Yes, I'm still lifting ICF 5x5 3 times per week plus 1 other lifting day with my fitness trainer.
I don't have a physical job and I count my 4 days of weight lifting as my only activity.
Since I didn't lose this time around on 1200 to 1500 calories per day, I'm increasing calories to see if that makes a difference.
Today I've eaten 1863 calories - ha ha ha - I shall get to the bottom of this
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I didn't read whole thread SOMEONE TELL WHAT "heavy lifting" is
is it benching 100lbs or 225?? deadlifting 135 or 315? squats the bar or 300??
seriously would like to know what you "heavy lifters " call heavy0 -
Ngaliyin You are probably building muscle due to 6 months off and retaining water. I gained weight for 3 months but lost 24 inches. Have you loss any inches?0
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FrankWhite27330 wrote: »I didn't read whole thread SOMEONE TELL WHAT "heavy lifting" is
is it benching 100lbs or 225?? deadlifting 135 or 315? squats the bar or 300??
seriously would like to know what you "heavy lifters " call heavy
Heavy is a general term as what is heavy will vary on the individual. When you first start lifting, even benching the bar can be heavy for many people. You progress from there and what once was heavy becomes light and you get the fun of discovering new max weights and such. When I started the bar felt heavy for bench and I had never done squats or deadlifts before. Less than a year later, what is heavy to me is way different.
There is a site that shows general standards for untrained, beginner, intermediate and advanced but there isn't necessarily a standard of what is heavy. Also, some standard goals are things like bench body weight, squat 1.5 times body weight and deadlift 2 times body weight. But goals will vary on the individual as well.2 -
DawnEmbers wrote: »FrankWhite27330 wrote: »I didn't read whole thread SOMEONE TELL WHAT "heavy lifting" is
is it benching 100lbs or 225?? deadlifting 135 or 315? squats the bar or 300??
seriously would like to know what you "heavy lifters " call heavy
Heavy is a general term as what is heavy will vary on the individual. When you first start lifting, even benching the bar can be heavy for many people. You progress from there and what once was heavy becomes light and you get the fun of discovering new max weights and such. When I started the bar felt heavy for bench and I had never done squats or deadlifts before. Less than a year later, what is heavy to me is way different.
There is a site that shows general standards for untrained, beginner, intermediate and advanced but there isn't necessarily a standard of what is heavy. Also, some standard goals are things like bench body weight, squat 1.5 times body weight and deadlift 2 times body weight. But goals will vary on the individual as well.
so how much are you lifting now??0 -
Working weights? I'm doing PHUL right now so on the power days I am at 95 for bench press, 175 for squats, 190 for deadlift, 95 for rows and 70 for overhead press. My max deadlift is 205 for 3 reps and I'm hoping to get that to 225 in the future along with bumping squat up to 185.
I started stronglifts back beginning of November with just the bar on most of the lifts, dropped lower for overhead press cause that lift is challenging, and took a little time to learn deadlift before moving up as I couldn't start with the 135 recommended amount.
Oh and my body weight currently is 140.0 -
Thanks for the reply!
That's good weight.. what is PHUL0 -
NM I googled it0
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