25 yr old Female Started Lifting - Need Advice!

bonedaddyds · May 2013

Hi I've been lurking in these forums for a while but I have finally decided I need help with the craziness that is my brain. I have been active and dieting for 2 1/2 years now. I am a 5'5" woman and weight 135lbs - for a long time I have worked out 45mins-60mins 6 days a week and kept my calories at 1,200.

I have recently become very in love with strength training and have begun a program. Along with strength training I have upped my calories to 1,400-1,500 and lead a Paleo eating lifestyle (about 120g protein a day.) This is my 3rd week lifting heavy and here is my routine

Day A

Barbell Squats - 3x8-10 60lbs
Bench Press - 3x8-10 55lbs
Row - 3x8-10 45lbs
Tricep Pulldown 2x10 45lbs

Day B

Dead lift- 3x8-10 55lbs
Lat Pulldown 3x8-10 60lbs
Overhead Press 3x8-10 35lbs
Bicep Curls 2x10 15lbs

I lift 3 times a week alternating between a ABA and a BAB week and I am successfully adding weight to my lifts each time! I also do body weight cardio on my days I'm not lifting for about 40mins.

Here is my problem and I know it is crazy..but I'm terrified that I'm going to gain bad weight (not muscle weight) from upping my calories and not see any results. I know it can take 6-8 weeks to see results from strength but I feel like I need someone to actually tell me that this is true instead of just reading it over and over again.

Can anyone help shake the crazy from my brain? I feel great with my training but terrified of failure!

Thank you!

tubzzy77 · May 2013

First off I'm proud of you congrats on starting to lift heavy objects. The thing is you're going to put on muscle, muscle weighs more than fat, you might weigh more but you'll look awesome. You're not going to put on bad weight because those calories are going to go into repairing your muscles to make em stronger and maybe a little bigger and that's where those extra calories go.

Also don't weigh yourself everyday, do it once a week and eat your body weight in protein 1g/lb.

Also don't be terrified of failure it is the only way to know where your limits really are and then you can make a plan to go past them.

bonedaddyds · May 2013

First off I'm proud of you congrats on starting to lift heavy objects. The thing is you're going to put on muscle, muscle weighs more than fat, you might weigh more but you'll look awesome. You're not going to put on bad weight because those calories are going to go into repairing your muscles to make em stronger and maybe a little bigger and that's where those extra calories go.

Also don't weigh yourself everyday, do it once a week and eat your body weight in protein 1g/lb.

Also don't be terrified of failure it is the only way to know where your limits really are and then you can make a plan to go past them.

Thanks! I don't know why I am so worried that it's not going to work. I logically know I am doing all the right things to gain muscle and get a strong body but I guess emotionally I can't accept it. I've actually decided to stay off the scale for 30 days so I don't obsess...But here I am still obsessing!

bonedaddyds · May 2013

bump

Joreanasaurous · May 2013

What the other person said. Except for muscle weighing more than fat... It is just more dense.

Having said that, keep in mind to build muscle you need a surplus of calories and at the range of calories you are eating, I don't think that is something that is really going to happen, unless you are eating that PLUS your exercise calories back?

erinsueburns · May 2013

It will be fine. Keep up the good work, SEVERELY decrease the number of times you weight yourself, and only so as to make sure you are actually figuring your BMR, TDEE, and food intake accurately. If you weigh at the end of the month and there is something truly off you are likely to see it and be able to make minor adjustments to your eating plan. And also, pick up a tape measure and measure more than just the points that MFP tracks.

goodtimezzzz · May 2013

all is great with your plan it is AWESOME...now just get rid of the paleo part...:) that will put weight on you in the long run!

bonedaddyds · May 2013

all is great with your plan it is AWESOME...now just get rid of the paleo part...:) that will put weight on you in the long run!

Oh but I love paleo

I feel so much more energetic and its helped clear up some unfortunate skin conditions I have as well! I also have seen the energy levels in my workouts increase!

Thank you for the encouragement though! I really want to succeed in lifting and just the few words of support helps a ton.

bonedaddyds · May 2013

What the other person said. Except for muscle weighing more than fat... It is just more dense.

Having said that, keep in mind to build muscle you need a surplus of calories and at the range of calories you are eating, I don't think that is something that is really going to happen, unless you are eating that PLUS your exercise calories back?

No, I'm only eatin 1,400-1,500cals a day. I'm coming to terms with eating more than 1,200 is okay but I'm a little too scared to eat more than that right now...I know that's not a healthy thought but I have such a difficult time losing weight once its on that I'm worried about gaining fat back.

Viscious cycle..

Lupercalia · May 2013

all is great with your plan it is AWESOME...now just get rid of the paleo part...:) that will put weight on you in the long run!

Why do you say paleo will put weight on in the long run? The only thing that will put weight on is consuming a surplus of calories on a regular basis. It doesn't sound like the OP is in danger of that at this point, considering the fact that she's only eating 1400-1500 calories/day.

OP you may need to eat more--if you start feeling really hungry, tired, b!tchy, or are having a hard time recovering from your workouts, you should probably revise your caloric goal. If you feel good eating according to paleo principles, keep doing it. Nothing wrong with that, but beware of feeling locked into it or like it's become some sort of weird obsession. It's not the only healthy way to eat, and you are allowed to be as loose or relaxed about it as you want to be, regardless of what anyone else tells you.

If you're really caught up in seeing scale changes, it's probably going to be discouraging for you. For me, the scale goes up, down, up, down, stays put for a LONG time, then drops. I have definitely lost fat and lots of inches (see my profile pic), but I can't depend on the scale to be changing every week like clockwork as it did when I didn't lift. I started lifting when I was 210 lbs, back in late October, and am 172 now, so things do indeed change. The scale too, it just didn't happen on any predictable schedule like it does for women who don't lift. So if you're going to be hopping on the scale every day, you'll need to be ready for that weirdness. If that's demotivating or difficult for you (it really is for a lot of women, and some even quit lifting, thinking "it doesn't work"), you may need to put the scale away entirely. Your measurements are really a much better metric, anyway. Take measurements, photos, and use the fit of your clothing to figure out what's going on.

It sounds like you're doing well...keep lifting! :flowerforyou:

VickyG1969 · May 2013

Keep lifting...it will change your life....google Tom Venuto's e-book. "Burn the Fat Feed the Muscle"
It's the holy grail of nutrition and weight baring exercise. I live by it...it got me on stage before...it will get me on stage again!

ehsan517 · May 2013

what you have started is amazing! well done!

secondly, this is reassurance, that upping your calories will not make you gain bad weight....especially if you do the math right..meaning you know your BMR and TDEE. everybody`s body is different, but generally, with lifting, yes upping your calories is important to grow/get defined/tone up. and yes, patience is important...just take a leap of faith...and hey, if it goes wrong after 6-8 weeks, who cares? just go on a cut/ mini cut for 2/3 weeks and you can easily shed whatever 2/3 pounds of fat you might have put on, thou thats unlikely...highly so.

DO NOT let the scale be your guide. let your clothes and the mirror do that. scale weight fluctuates by as much as 10 lbs per day! today i went up 3 kilos just cause i had pizza last night. i know that in 3 days it`ll come off and i`ll weigh my usual self.

bonedaddyds · May 2013

all is great with your plan it is AWESOME...now just get rid of the paleo part...:) that will put weight on you in the long run!

Why do you say paleo will put weight on in the long run? The only thing that will put weight on is consuming a surplus of calories on a regular basis. It doesn't sound like the OP is in danger of that at this point, considering the fact that she's only eating 1400-1500 calories/day.

OP you may need to eat more--if you start feeling really hungry, tired, b!tchy, or are having a hard time recovering from your workouts, you should probably revise your caloric goal. If you feel good eating according to paleo principles, keep doing it. Nothing wrong with that, but beware of feeling locked into it or like it's become some sort of weird obsession. It's not the only healthy way to eat, and you are allowed to be as loose or relaxed about it as you want to be, regardless of what anyone else tells you.

If you're really caught up in seeing scale changes, it's probably going to be discouraging for you. For me, the scale goes up, down, up, down, stays put for a LONG time, then drops. I have definitely lost fat and lots of inches (see my profile pic), but I can't depend on the scale to be changing every week like clockwork as it did when I didn't lift. I started lifting when I was 210 lbs, back in late October, and am 172 now, so things do indeed change. The scale too, it just didn't happen on any predictable schedule like it does for women who don't lift. So if you're going to be hopping on the scale every day, you'll need to be ready for that weirdness. If that's demotivating or difficult for you (it really is for a lot of women, and some even quit lifting, thinking "it doesn't work"), you may need to put the scale away entirely. Your measurements are really a much better metric, anyway. Take measurements, photos, and use the fit of your clothing to figure out what's going on.

It sounds like you're doing well...keep lifting! :flowerforyou:

Thank you! I really am working on listening to my body when it says its hungry - its a difficult transition make for a person who was told to go on weight watchers when they were in 5th grade! That program put a lot of wrong ideas in my head that I've been working on correcting for the past 2 years. Seeing your success and the supportive words really are a help! I want to be strong and healthy I'm just worried I'm not doing enough sometimes.

THanks again

bonedaddyds · July 2013

I need to bump this because...

I've been following this plan - stated above and eating how I like to which is paleo (1g protein per lb of weight at least each day) and 1,400cals approx- and consistantly upping my weight heavier and heavier each session! I have seen great strength gains but unfortunately I have gained in size in the hips and abdomen

All of my pants and shorts are tighter than they were two months ago and I'm not sure what I'm doing wrong.

I love strength training but would also love to see some physical results for all the hard work I'm doing! I'm sure some of you can relate

Please help!

JoRocka · July 2013

you will need to come to terms with eating carbs and other slightly less paleo approved foods.

if you want to put on muscle- you are going to have to consume them- it's a lot LOT harder to do that on paleo (every seen a super huge crossfit guy- nope not really... they just don't bulk well)

Paleo isn't weight loss- or weight gain.

You are going to need ALL THREE- fat protein and carbs. Eat ALL THE THINGS!!!

besides- adding 200 calories isn't going to make you balloon up over night- I promise

Good job lifting though that's awesome!

bonedaddyds · July 2013

you will need to come to terms with eating carbs and other slightly less paleo approved foods.

if you want to put on muscle- you are going to have to consume them- it's a lot LOT harder to do that on paleo (every seen a super huge crossfit guy- nope not really... they just don't bulk well)

Paleo isn't weight loss- or weight gain.

You are going to need ALL THREE- fat protein and carbs. Eat ALL THE THINGS!!!

besides- adding 200 calories isn't going to make you balloon up over night- I promise

Good job lifting though that's awesome!

I am definitely eating all three! Just no grains for my carbs - I get them all from veggies and a bit of fruit and I get a good amount of fat as well. I make sure to get at least 100g of carbs in a day with my 135g of protein and leave the rest of my calories to fat. I can't imagine that eating grains over veggies for carbs would make a difference but I could be wrong - I really am trying to figure out what the link I'm missing is.

Still have fat to lose but trying to gain muscle...Not sure if I should eat more or less! *sigh* All so frustrating!

Thank you so much for the reply - I'm really going to look into and consider the suggestion

JoRocka · July 2013

nah- you need to get some real carbs in there- sweet potatoes.

I realize paleo is not a "no-carb" plan. I would consider myself "paleo-ish."

But when I'm trying to get bigger.. guess what- time for carb cycling.

rice- potatoes- all fine things. They aren't evil. You'll have to get used to working a few into your diet..

You need to pick one- get bigger- or cut.

I personal suggest you start eating to perform- and get a bit bigger.. it's silly to cut if you haven't built the base of muscle under neath to show off (IMO)... I mean it can be done- but I'd rather cut off some extra fat on top of some sexy muscles I"ve built rather than cut down to some mushy muscles that are just "There"

bulk first- then cut the fat. it's not nearly as scary as it sounds- I promise!

bonedaddyds · July 2013

I see what you're saying. So chances are I probably need to up my calorie in take more to get some real muscle forming, huh? Maybe 1,400 isn't enough a day.

I'll definitely try putting some rice in my diet - my skin just has bad reactions to grains but maybe a little won't hurt - a sweet potato is almost a daily for me

I really appreciate you taking the time to give me some tips! It's so kind of you

JoRocka · July 2013

play it by year- it's not a fully arbitrary number but it's adjustable if you find something isnt' working.

If you are already getting sweet potatoes in- you are probably fine- you don't need to go crazy with it.

At 5'5" at 135- you can probably put a little more away than 1400- but again- do so in moderation- make 200 calorie jumps and see how it goes for you.

I'm 5'8" and I'm cutting at 1900... I feel a little like I"m dying- but you know- first world problems and all LOL.

When I'm trying to eat I'm floating around 2500 when I'm trying to bulk it's pushing 3K. It's scary thinking about purposefully putting on fat- but the idea is to slowly build by feeding the muscles instead of just getting fatter... so fat/weight gain IS going to happen- but you'll be building muscle too. For women it's just scary because we are so used to "lose weight lose weight lose weight" constantly.

25 yr old Female Started Lifting - Need Advice!

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