NROLFW Noob

slyrat
slyrat Posts: 28
in Introduce Yourself
Hey guys, I'm Caitlin from San Diego. :) I'm 21 and just started Stage 1 of the New Rules of Lifting For Women. I'm 5'3", ~96 lbs, pretty skinnyfat and my goal is to lose BF and put some muscle on for once. My job and favorite hobby (motorcycles) are physically taxing so I'm hoping strength training will help me improve in those aspects and reduce my back pain. My diet has never been great and I have a history of undereating, so now that I'm more conscious of what I eat I'm putting in the effort to ingest my recommended calories and eat cleaner, more nutrient-dense foods. I'm super stoked!

Replies

  • whierd
    whierd Posts: 14,025 Member
    At 96lbs, you are definitely underweight. I am glad to see that you realize that you have been undereating. In order to gain muscle mass you will need to eat a caloric surplus, this means eating a few hundred calories ABOVE your maintenance calories. Your body should respond fairly well, especially after undereating for so long, and you will return to a healthy weight.
  • slyrat
    slyrat Posts: 28
    For sure. I've definitely gone through periods of eating whatever I want and not exercising and still won't top 100, so I know I'm naturally pretty thin but more muscle will put on some weight. I've been upping my calories for the past couple days and getting used to it.
  • lafilleavectoi
    lafilleavectoi Posts: 125 Member
    I am starting this weekend. Add me if you'd like.
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member
    At 5'3" and 96 pounds, there is nothing fat, skinny fat, whatever, on your body. Severe misuse of that term. Your body fat percent is nowhere near the obese range.
  • whierd
    whierd Posts: 14,025 Member
    For sure. I've definitely gone through periods of eating whatever I want and not exercising and still won't top 100, so I know I'm naturally pretty thin but more muscle will put on some weight. I've been upping my calories for the past couple days and getting used to it.

    You should post your current diet plan (daily calories and macros) in the General Diet and Weight Loss section to get some critique. Most new people are woefully naive when it comes to proper nutrition, and what is best for you might be completely different than what you now think.

    I actually recommend taking a month off from exercise while eating a caloric surplus to let your body recover. Undereating damages your body and causes hormonal imbalances. Treating your body nicely will give it the rest it needs to get back on track and get you to your fitness goals more quickly.
  • deksgrl
    deksgrl Posts: 7,237 Member
    Do you plan on eating at a surplus to add muscle mass?
  • whierd
    whierd Posts: 14,025 Member
    Do you plan on eating at a surplus to add muscle mass?

    There is no other choice.
  • TinaS88
    TinaS88 Posts: 817 Member
    Do you plan on eating at a surplus to add muscle mass?

    There is no other choice.


    Nope. You need to load up on carbs before your workout for energy and then protein after.
  • slyrat
    slyrat Posts: 28
    At 5'3" and 96 pounds, there is nothing fat, skinny fat, whatever, on your body. Severe misuse of that term. Your body fat percent is nowhere near the obese range.

    What I meant by that is that I'm thin, but not toned and have little muscle.
  • whierd
    whierd Posts: 14,025 Member
    Do you plan on eating at a surplus to add muscle mass?

    There is no other choice.


    Nope. You need to load up on carbs before your workout for energy and then protein after.

    This is not exactly true. As long as your hitting your daily macros, there is no need to carb load before a workout or consume protein directly after.
  • slyrat
    slyrat Posts: 28
    For sure. I've definitely gone through periods of eating whatever I want and not exercising and still won't top 100, so I know I'm naturally pretty thin but more muscle will put on some weight. I've been upping my calories for the past couple days and getting used to it.

    You should post your current diet plan (daily calories and macros) in the General Diet and Weight Loss section to get some critique. Most new people are woefully naive when it comes to proper nutrition, and what is best for you might be completely different than what you now think.

    I actually recommend taking a month off from exercise while eating a caloric surplus to let your body recover. Undereating damages your body and causes hormonal imbalances. Treating your body nicely will give it the rest it needs to get back on track and get you to your fitness goals more quickly.

    Good plan, I'll do that. NROLFW estimated my caloric needs somewhere around 1700-1900 depending on if it's a nonworkout day or a workout day, do you think I should eat at a surplus of that?
  • whierd
    whierd Posts: 14,025 Member
    At 5'3" and 96 pounds, there is nothing fat, skinny fat, whatever, on your body. Severe misuse of that term. Your body fat percent is nowhere near the obese range.

    What I meant by that is that I'm thin, but not toned and have little muscle.

    Your muscles atrophied because of your undereating. Once you start overeating, your muscles will begin to return to normal. :smile:
  • whierd
    whierd Posts: 14,025 Member
    For sure. I've definitely gone through periods of eating whatever I want and not exercising and still won't top 100, so I know I'm naturally pretty thin but more muscle will put on some weight. I've been upping my calories for the past couple days and getting used to it.

    You should post your current diet plan (daily calories and macros) in the General Diet and Weight Loss section to get some critique. Most new people are woefully naive when it comes to proper nutrition, and what is best for you might be completely different than what you now think.

    I actually recommend taking a month off from exercise while eating a caloric surplus to let your body recover. Undereating damages your body and causes hormonal imbalances. Treating your body nicely will give it the rest it needs to get back on track and get you to your fitness goals more quickly.

    Good plan, I'll do that. NROLFW estimated my caloric needs somewhere around 1700-1900 depending on if it's a nonworkout day or a workout day, do you think I should eat at a surplus of that?

    Without running the numbers to determine your TDEE, that sounds about right. Focus on just the eating for the first month, then start the NROLFW program. You will see pleasant changes to your body very quickly. :smile:
  • slyrat
    slyrat Posts: 28
    For sure. I've definitely gone through periods of eating whatever I want and not exercising and still won't top 100, so I know I'm naturally pretty thin but more muscle will put on some weight. I've been upping my calories for the past couple days and getting used to it.

    You should post your current diet plan (daily calories and macros) in the General Diet and Weight Loss section to get some critique. Most new people are woefully naive when it comes to proper nutrition, and what is best for you might be completely different than what you now think.

    I actually recommend taking a month off from exercise while eating a caloric surplus to let your body recover. Undereating damages your body and causes hormonal imbalances. Treating your body nicely will give it the rest it needs to get back on track and get you to your fitness goals more quickly.

    Good plan, I'll do that. NROLFW estimated my caloric needs somewhere around 1700-1900 depending on if it's a nonworkout day or a workout day, do you think I should eat at a surplus of that?

    Without running the numbers to determine your TDEE, that sounds about right. Focus on just the eating for the first month, then start the NROLFW program. You will see pleasant changes to your body very quickly. :smile:

    Will do! Thanks for the help. I'm thinking a protein shake or two every day will help me meet my caloric goals.
  • whierd
    whierd Posts: 14,025 Member
    For sure. I've definitely gone through periods of eating whatever I want and not exercising and still won't top 100, so I know I'm naturally pretty thin but more muscle will put on some weight. I've been upping my calories for the past couple days and getting used to it.

    You should post your current diet plan (daily calories and macros) in the General Diet and Weight Loss section to get some critique. Most new people are woefully naive when it comes to proper nutrition, and what is best for you might be completely different than what you now think.

    I actually recommend taking a month off from exercise while eating a caloric surplus to let your body recover. Undereating damages your body and causes hormonal imbalances. Treating your body nicely will give it the rest it needs to get back on track and get you to your fitness goals more quickly.

    Good plan, I'll do that. NROLFW estimated my caloric needs somewhere around 1700-1900 depending on if it's a nonworkout day or a workout day, do you think I should eat at a surplus of that?

    Without running the numbers to determine your TDEE, that sounds about right. Focus on just the eating for the first month, then start the NROLFW program. You will see pleasant changes to your body very quickly. :smile:

    Will do! Thanks for the help. I'm thinking a protein shake or two every day will help me meet my caloric goals.

    Protein shakes are very helpful for meeting your protein goals. Don't neglect solid foods though. 1700-1900 isn't so hard to attain. :smile:

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