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Adding some strength training: question

potatocar
Posts: 250 Member
The only strength training I've been doing so far is from 30DS, but with all the cardio bashing and whatnot going on lately, I'm guessing I should probably add some more strength training.
My goals are currently set to 55% carbs, 15% protein and 30% fat. What do you recommend? More protein? Less what?
Also, can anyone recommend a program? I was thinking of doing this: http://www.simplyshredded.com/the-ultimate-female-training-guide.html
My goals are currently set to 55% carbs, 15% protein and 30% fat. What do you recommend? More protein? Less what?
Also, can anyone recommend a program? I was thinking of doing this: http://www.simplyshredded.com/the-ultimate-female-training-guide.html
0
Replies
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It seems overly complicated for a beginner's programme. Starting Strength or Stronglifts are both much simpler and great for beginners (like you and me).0
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Starting Strength, Strong Lifts 5x5, or NROL4W are all popular programs for beginning lifters. One gram of protein per lb of lean body mass is a good general goal.
This post gives a good general guideline to setting your macros.
www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets0 -
It seems overly complicated for a beginner's programme. Starting Strength or Stronglifts are both much simpler and great for beginners (like you and me).
Thank you for your suggestions. I think I'll try out Starting Strength then0 -
Starting Strength, Strong Lifts 5x5, or NROL4W are all popular programs for beginning lifters. One gram of protein per lb of lean body mass is a good general goal.
This post gives a good general guideline to setting your macros.
www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
I have no idea what my LBM is, though. Should I just increase my protein intake to 20% anyway?0 -
The only strength training I've been doing so far is from 30DS, but with all the cardio bashing and whatnot going on lately, I'm guessing I should probably add some more strength training.
My goals are currently set to 55% carbs, 15% protein and 30% fat. What do you recommend? More protein? Less what?
Also, can anyone recommend a program? I was thinking of doing this: http://www.simplyshredded.com/the-ultimate-female-training-guide.html0 -
I'm trying to keep my carbs to around 40 grams per day and protein to around 180 grams per day which is tough but I get the benefits.0
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Starting Strength, Strong Lifts 5x5, or NROL4W are all popular programs for beginning lifters. One gram of protein per lb of lean body mass is a good general goal.
This post gives a good general guideline to setting your macros.
www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
I have no idea what my LBM is, though. Should I just increase my protein intake to 20% anyway?0 -
It seems overly complicated for a beginner's programme. Starting Strength or Stronglifts are both much simpler and great for beginners (like you and me).
Thank you for your suggestions. I think I'll try out Starting Strength then
If you have problems with Power Cleans (which a lot of people do) you could always switch them out for a rotation of pull-ups and chin-ups. Rippetoe recommends that in another book. Like this:
Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps0 -
Starting Strength, Strong Lifts 5x5, or NROL4W are all popular programs for beginning lifters. One gram of protein per lb of lean body mass is a good general goal.
This post gives a good general guideline to setting your macros.
www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
I have no idea what my LBM is, though. Should I just increase my protein intake to 20% anyway?
A simple way to estimate your LBM is to use a military body fat % calculator. This uses your neck, waist, and hips size, and your weight. This one that I'm linking will tell you your LBM after you put in your measurements.
http://www.fat2fitradio.com/tools/mbf/0 -
Starting Strength, Strong Lifts 5x5, or NROL4W are all popular programs for beginning lifters. One gram of protein per lb of lean body mass is a good general goal.
This post gives a good general guideline to setting your macros.
www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
I have no idea what my LBM is, though. Should I just increase my protein intake to 20% anyway?
A simple way to estimate your LBM is to use a military body fat % calculator. This uses your neck, waist, and hips size, and your weight. This one that I'm linking will tell you your LBM after you put in your measurements.
http://www.fat2fitradio.com/tools/mbf/
great site ... thank you0
This discussion has been closed.
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