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

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..

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

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

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.

bump

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.

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.

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.

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.

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.