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Calling all women who lift heavy ......
kopmom
Posts: 491 Member
Just curious....
What program do you follow?
What is your usual preferred meals/macos/eating plan?
Any progress pictures to share?
What program do you follow?
What is your usual preferred meals/macos/eating plan?
Any progress pictures to share?
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Replies
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Keep this near the top. I know quite a few ladies on here who lift heavy but I doubt they are on right now. It is Saturday night, after all
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Here's one of my favorites here at MFP - check out her thread, lots of info & pics: http://www.myfitnesspal.com/topics/show/752778-how-wrong-i-was-600-days-of-mfp-lotsa-pics0
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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.0 -
All watching the Arnold Classic!Keep this near the top. I know quite a few ladies on here who lift heavy but I doubt they are on right now. It is Saturday night, after all0 -
I'm following Jamie Eason's LiveFit program, but not to a tee. I switch out some of the circuits to better suit my needs. But it's a good foundation to work with ????0
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I was doing SL until squatting heavy 3 days per week was just too much for me. So...now I am following Nia Shanks (S)Hero workout.
My diet plan is basically a very small deficit....I think I'm around a 10-12% deficit right now. And as far as macros....I have a goal of a minimum of 100g or protein (most days I go over) and I mostly let the rest fall where they lie.0 -
You will find that a lot of women are now following the Stronglifts 5x5 program.
http://stronglifts.com/
A decent "general" macro spread is 40% carb, 30% protein, and 30% fat when losing weight.0 -
Most women I see lifting are following the same basic program as most men:
Squats
Deads
Bench
Press
Row/chins
Stronglifts and Starting Strength are the most common basic beginner programs. There's not really a whole lot of variation possible with these beginner ones though.0 -
My results:
http://www.myfitnesspal.com/topics/show/903628-one-year-of-barbells-and-ice-cream-my-story-so-far-pics
Macros: 1g protein lb/LBM and 0.35g fat lb/BW..the rest wherever,
The only meal plan I have is ice-cream in bed, other than that I eat a variety of foods and hit my calories and macros.0 -
My program is customised but it's pretty similar to Stronglifts with some isolation exercises thrown in for kicks. Currently bulking but ill post some pictures anyway0
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My weight lifting consists of Russian Kettlebells (DragonDoor/StrongFirst), some body weight exercises, and cardio of martial arts.
I aim for 125g of protein a day, but am thrilled if I go over.
The "before" pic is 25 lbs. down from my highest weight.
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My weight lifting consists of Russian Kettlebells (DragonDoor/StrongFirst), some body weight exercises, and cardio of martial arts.
I aim for 125g of protein a day, but am thrilled if I go over.
The "before" pic is 25 lbs. down from my highest weight.
Truly impressive. Great job!0 -
bump0
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I've been doing stronglifts since last March, with a 3 month break.
I eat whatever I want, as long as it's gluten free.
I have lots of pics in my profile.0 -
Customized program that consists unassisted pull-ups, lifting with free weights on my exercise ball, as well as presses, pull-downs and push-downs with a machine.
Three times a week. Mon: back and biceps. Wed: chest and shoulders. Fri: triceps.
Advanced planks on the exercise ball on Tue, Thu and Sat.
Macros: 40% Carb | 25% Fat | 35% Protein.
Only must-have food every night is chocolate and every Sun morning is thick-cut bacon.0 -
My weight lifting consists of Russian Kettlebells (DragonDoor/StrongFirst), some body weight exercises, and cardio of martial arts.
I aim for 125g of protein a day, but am thrilled if I go over.
The "before" pic is 25 lbs. down from my highest weight.
Truly impressive. Great job!
Looking Amazing!0 -
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.0
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bump0
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i lift 15 lbs, which is heavy for a petite girl like myself. i just do arms and legs because i hate stomach workouts but i think when you lift your whole body works so it gave me really awesome abs 0
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I am still near the beginning of my journey. I did Slim in 6 which didn't have any lifting and am now doing ChaLEAN Extreme. Two weeks done and I can already see a difference. She teaches lift heavy for 10-12 reps. Loving it! I try to get 120 G protein (1 G for each pound of lean mass) and then 30 protein, 40 carb, 30 fat. This weeks average was 33 protein, 39 carbs, 28 fat.0
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Started off with Jamie E LiveFit, amazing results!
did it again.. even better
Kinda went off on my own thing now,, But i follow a shoulder workout plan.. I do still follow her diet plan. Im to lazy to post pics
lol.. 0 -
Keep the stories and pictures coming...great success everyone ! Just did my first Stronglifts workout yesterday and was just curious what other women heavy lifters were doing0
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I started Chalean Extreme at the beginning of July 2012 & did the full 90 days. I wouldn't exactly call it lifting heavy, but it was the 1st time I had really incorporated weights into my workouts.
When I finished CE at the end of Sept, I got a bench & bar & started lifting heavy. Until last week I did routines designed by my friend. I did only compounds movements in them. I started out doing them all on the same day 3 days a week. Then he broke them up for me. I couldn't do them all on the same day now lol
This past Monday I started Stronglifts.
I have thread somewhere with these results, but idk the link, so I'll just put the pics here lol
The 1st picture were taken after 30 days with Chalean Extreme. I weighed 129lbs. I was roughly 29.6% body fat per calipers, could have been more tho. The after I'm 119lbs, 25% roughly
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On Dec. 19th I started doing Strong Lifts 5x5 three times a week (M-W-F). You alternate between two workouts doing 5 sets of 5 reps each exercise.
My lifting progress:
(170lbs) Deadlift (Started at 115)
(130lbs) Barbell Squat (SW at 55)
(90lbs) Barbell Row (SW at 65)
(75lbs) Barbell Overhead (SW at 55)
(70lbs) Bench Press (SW at 55)
In general, I maintain on anywhere between 1400-2000 calories. Before lifting, I was eating 1500-1700 trying to lose fat. When I started lifting I began eating 2200 calories a day because I am trying to "bulk" (Gain lots of muscle) and once I've gained enough, I plan to cut back to 1700 calories to melt any fat off I gained during the bulking process. Right now I'm a little chubby, so no results pics yet!
As for macros, I'm not entirely confident in my plan but I do try to make sure I get 110g of protein a day (More on a workout day) since my lean body mass was measured to be 113lbs. I've been told you should eat near to your LBM.0 -
I had been doing 2 days of Body Pump (Les Mills) with various cardio to fill out the week from mid to late 2012, but switched to my own 6day/week lifting plan in January. I just started Strong Lifts on Feb 19th so I don't have any major changes yet. I am at my goal weight/BF%, but will be okay with the BF% dropping a little with the Strong Lifts. I'm eating as close to TDEE as I can so between 1900-2200 cal depending on activity level. I have been bouncing between 125 and 127 since January, but I've lost a good bit of BF since switching over to heavy lifting. My macros are 45c/30p/25f. I often get well over 150g protein to keep that balance at 2000 cal a day. I don't follow any specific eating plan, but I do try to eat as many whole foods that I can. My goals now are to increase my strength and eat to fuel the workouts and possibly add some LBM.
From left to right:
September 6, 2012 ~143 lbs BF% >30%; December 22, 2012 ~129 lbs BF% 25-27%; February 18, 2013 ~126 lbs BF% 20-22%
I love lifting and it shows that 3 lbs may not seem to be much on the scale, but when talking about BF loss and LBM gain, 3 lbs can have a big impact on how someone looks.
ETA: The guns
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Just curious....
What program do you follow?
What is your usual preferred meals/macos/eating plan?
Any progress pictures to share?
I do Strong Lifts 5x5 and love it.
As far as my meal plan, I just try to hit my macros. I have them set at 40% carbs, 30% protein, and 30% fat. I aim to make generally good & healthy choices (veggies, fruits, lean protein, healthy fats, whole grain, etc) but I also eat plenty of Lucky Charms and Cadbury eggs. I'm taking a 20% cut from my TDEE - which puts me at 1970 cals to lose 1lb per week. I think I'm 15-20lbs away from my goal (not entirely sure since my body is changing faster than the weight is dropping....I'm going for a look, not a number) but I keep it set at 1lb per week loss, since I tend to go over some days (lower goal compensates for the higher days).
I don't have progress pictures - but I will tell you that I'm 5'6" and I weigh 182lbs. I like to think that my profile picture speaks pretty well for me......I'm not jiggly and I don't think that I look like I weigh as much as I do.0 -
I had been doing 2 days of Body Pump (Les Mills) with various cardio to fill out the week from mid to late 2012, but switched to my own 6day/week lifting plan in January. I just started Strong Lifts on Feb 19th so I don't have any major changes yet. I am at my goal weight/BF%, but will be okay with the BF% dropping a little with the Strong Lifts. I'm eating as close to TDEE as I can so between 1900-2200 cal depending on activity level. I have been bouncing between 125 and 127 since January, but I've lost a good bit of BF since switching over to heavy lifting. My macros are 45c/30p/25f. I often get well over 150g protein to keep that balance at 2000 cal a day. I don't follow any specific eating plan, but I do try to eat as many whole foods that I can. My goals now are to increase my strength and eat to fuel the workouts and possibly add some LBM.
From left to right:
September 6, 2012 ~143 lbs BF% >30%; December 22, 2012 ~129 lbs BF% 25-27%; February 18, 2013 ~126 lbs BF% 20-22%
I love lifting and it shows that 3 lbs may not seem to be much on the scale, but when talking about BF loss and LBM gain, 3 lbs can have a big impact on how someone looks.
ETA: The guns
Wow. Well done.0 -
I ate at a surplus and did a hypertrophy program between these two pictures:
I've also done Strong Lifts 5x5 while eating around maintenance. Not much visual difference there just strength increase.
Right now I'm using dumbbells at home and not counting at all.0 -
bump0
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I've been doing NROL4W, but I'll be switching to stronglifts 5x5 as soon as I have all the equipment in place. (I lift at home)
Macros are 125g of protein, 75g fat, and the rest is mostly beer :laugh:0
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