A LADY WHO LIFTS - 1 year of progress! (pics)
fittiephd
Posts: 608 Member
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!
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!
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Replies
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Great job! You look awesome. I will be starting NROLFW soon 0
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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?0
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Fantastic results!0
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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!0 -
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Wow. Awesome.0
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Holy wow!!!0
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YAAAAAAAY!0
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Holy moly, look at you! You look fooking fantastic.0
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You are full of awesome!0
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This is too awesome! More people need to read this thread!0
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bump0
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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!0 -
Wool hoo! Love this! You've done so well on your lifts and you look bloody gorgeous x0
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You look fantastic! Excellent work!0
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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.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.0 -
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.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.
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.0 -
Awesome transformation!0
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Wow! Your pics really show the progress you have made. I'm checking out the book now. Thanks for sharing and inspiring!0
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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! 0 -
If you could go back and do it all over, would you still have started with NROL or would you have gone straight to SL?0
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Fantastic! You look amazing! Great work!0
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You look absolutely amazing! And i cant believe how much you can lift!! You are certainly an inspiration to me. I have just started NROLFW and i hope in time i can lift as much as you. Congrats!!! X0
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If you could go back and do it all over, would you still have started with NROL or would you have gone straight to SL?
If I went back, I would definitely either do NROLFW to begin with or I would do Jamie Eason's LiveFit. I haven't actually done Live FIt but I've looked a lot into it and it's a similar program to new rules, starts with no cardio, adds it in in phase 2, has more lifts in each workout and focuses on certain parts of the body in certain workouts.
I don't like how the live fit trainer pushes supplementation so much, even though I think that it can possibly be very helpful, it may not be necessary for everyone or at least not while they're starting out especially if they can't afford it.
I like that nrolfw begins with higher reps and fewer sets and then progresses to lower rep higher weight because it assumes that the average female who is beginning lifting for the first time will *underestimate* how much they can lift (I did!) and thus should start at higher rep and then progress as their confidence progresses.
Nrolfw workouts can be a little confusing at first if one doesn't take the time to actually read the book and read the instructions. It's a short, informational, and really well done book but a lot of people skip to the end for the workouts and then say they don't understand how it's set up. It's confusing but if you read it closely, it is all explained!
And I like that nrolfw has a whole section devoted to nutrition and why eating ABOVE BMR and even at maintenance during lifting is CRUCIAL. I think this is the best information in the book, how to calculate your calories. In fact, I have this old post outlining it if anyone is interested:
http://www.myfitnesspal.com/topics/show/538943-how-to-calculate-calorie-goals-according-to-nrolfw
I would not start with stronglifts if I went back and started over because although stronglifts is an amazing workout program, I think I would have been very intimidated by it (even more than I was!) if I had started with it. It's very much aimed at men, and as much as I am a proponent of women and men being able to lift the same, I liked having a program that I felt was aimed at me as a female when I first started. Stronglifts is great for me now because it's quick, the workouts are always the same, and it's not anything I have to think about. Plus the app is handy!
Thanks for the great question!0 -
Wow! You look amazing! well done.0
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That was a rather insightful response. I can honestly don't see it being intimidating since he starts with just the bar but I can understand that this is more psych game than anything. Very good answer!0
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Great progress, thanks for sharing.
All the best for the lifting and the PhD.0 -
That was a rather insightful response. I can honestly don't see it being intimidating since he starts with just the bar but I can understand that this is more psych game than anything. Very good answer!
Thanks! Yeah, I mean now I don't think the bar is intimidating but I remember thinking it was the scariest thing I'd ever seen! When you've never done any lifting, especially with free weights and not just machines, it's very scary! Being surrounded by men who appear to know what they're doing when you're alone and clueless, it's even scarier hah. I get so excited when I see other women at the gym lifting haha. It's definitely a mental thing though.0 -
That was a rather insightful response. I can honestly don't see it being intimidating since he starts with just the bar but I can understand that this is more psych game than anything. Very good answer!
Thanks! Yeah, I mean now I don't think the bar is intimidating but I remember thinking it was the scariest thing I'd ever seen! When you've never done any lifting, especially with free weights and not just machines, it's very scary! Being surrounded by men who appear to know what they're doing when you're alone and clueless, it's even scarier hah. I get so excited when I see other women at the gym lifting haha. It's definitely a mental thing though.
Wow girl, YOU ROCK IT.
All Ladies in here... hear it .. This girl rocks me in Benchpressing and Squats... and I am a bulky guy.
WOW and Cheers from Germany0 -
OP, were you completely self-taught or did you have some help from a trainer or anyone? I ask because I would probably hire someone for a bit because I'm scared of injury.
Also, which took you longer per workout, SL or NROLFW?0
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