Experienced MFPs and Lifters. Help Wanted.

julialdr
julialdr Posts: 100 Member
in Health and Weight Loss
So, I've been on MFP for about 8 months now, eating better than normal (could still use some improvement), working out 3-5x times per week (mainly lifting with a bit of cardio, HIIT) and while I'm seeing some results, the change is VERY slow.

In the Last 8 months I've gained 3 pounds and based on Dexa scans I've lost approx 1.8 kgs of fat and gained just over 2kgs of muscle. My measurements have all either stayed the same or increased (which I like in some cases ie. my butt! ha) I have a tiny bit of definition in my arms and back and my stomach looks a bit firmer but otherwise it's all kind of the same. I'm still quite squishy.
I've started wondering what I am doing wrong after seeing all these threads about heavy lifting results and feel like after 8 months I should be seeing a lot more change.

So here is my info:
Height- 5"1 Weight - 121lbs Current BF-approx 28%
-Daily average calories over the last 8 months - 1620 (Net - 1440 which is close to TDEE-20%) (And Yes, I weigh my food)
-Always try to have between 80-140 grams of protein and stay under 100 grams of carbs (although I often go a bit higher)
-My workouts are 3-5 x per week, lifting as heavy as I can for sets and reps (usually 3x8 - squats/dl 3x6)
-A few days a week I add on 15-30 minutes HIIT.
-I recently started a progression training plan - Jim stoppani, Shortcut to size. http://www.bodybuilding.com/fun/shortcut-to-size.html


I would love advice from experienced MFPs and those who have been lifting with success. What am I doing wrong? Any advice?

Thanks!

Replies

  • beccamh
    beccamh Posts: 85 Member
    Hey friend! I am not an expert but I am also getting into lifting. What kind of strength gains have you seen?
  • HelloDan
    HelloDan Posts: 712 Member
    What do you think is wrong with gaining 2kgs of muscle and losing ~2kg of fat?
  • julialdr
    julialdr Posts: 100 Member
    Strength gains have been ok but nothing spectacular.

    Its not that I'm not making progress, it's just there are so many women on this site who have been lifting for 3-6 months and have noticeably changed... a lot. I'm wondering what they are doing differently to get such great results? Am I missing something?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    what is your routine like...can you provide specific days and exercises...?
  • julialdr
    julialdr Posts: 100 Member
    For a while I did the Jamie Eason Live Fit trainer - can be seen here - http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html

    Now I am doing the Jim Stoppani Shortcut To Size - http://www.bodybuilding.com/fun/shortcut-to-size.html

    Basically it's splits - legs, back and bi's, chest and tri's, shoulders with abs 2 days per week and a bit of added cardio
  • TheRealParisLove
    TheRealParisLove Posts: 1,907 Member
    I added some elite supplements to my routine and have been seeing better results. Creatine, BCAAs and high quality whey protein in addition to 2000IU of D3, 50 mg of DHEA, and 300mg of alpha lipoic acid daily.

    I don't recommend DHEA to men or women under 40 (it's ineffective in younger people and men).
  • gwhizeh
    gwhizeh Posts: 269 Member
    I seen the gains and improvements shown here often. Actually it is what got me started on 5x5. Ive been at stronglifts for just over 4 months. Not going to lie, definitely not the improvement I had hoped for so far. Strength sure, fat burn, not so sure. Im sure diet is a large part of this, least for me.Working on that.

    But I come to say, that your progressing and that's always a good thing. 2 kg's of muscle is impressive when you think about it. As for the folks with great improvements in 12 weeks or so, lucky them. No doubt they work hard at it, just as you or I, but there is no guarantee what works for one, will work equally for the next person. Can't really help with improving on what you have going on so far, but I do wish you luck and congrats on your progress.
  • HelloDan
    HelloDan Posts: 712 Member
    Strength gains have been ok but nothing spectacular.

    Its not that I'm not making progress, it's just there are so many women on this site who have been lifting for 3-6 months and have noticeably changed... a lot. I'm wondering what they are doing differently to get such great results? Am I missing something?

    You're probably thinking of women who start off more overweight than you. At 5'1 and 120lbs progress is going to be slower, because you don't have a lot to lose. If you started at 150lbs or higher, you'd probably notice a more dramatic change.

    As long as progress is happening, just keep at it, and you'll get where you want.
  • Markguns
    Markguns Posts: 554 Member
    If you have dead lifts squats and bench press in your routine you will gain muscle. Limit your cardio as that will hinder muscle growth, if that is your main goal. Body type will effect how quickly or slowly you gain along with age of course. Some people are "hard gainers" just keep at it your doing great anytime you trade an equal amount of fat of muscle! :flowerforyou: Also try Muscle and Strength site, they have many routines and will have video guides of each exercise in the routine. http://www.muscleandstrength.com
  • julialdr
    julialdr Posts: 100 Member
    Hey guys, Thanks for all your advice! Will keep it up and maybe get a strength coach later this year to help with form etc.
  • lindustum
    lindustum Posts: 212 Member
    Is there a reason you restrict your carbs like that? Every weight-lifting/muscle gaining tutorial I have seen emphasizes the need for carbs.
  • julialdr
    julialdr Posts: 100 Member
    My body reacts really negatively to too many carbs. I get really puffy and bloated. Doc has said I'm possibly a little insulin resistant so I just limit carbs as best I can while still eating what I want.
  • snookumss
    snookumss Posts: 1,451 Member
    At your size, it seems like you've made incredible changes! What it may need though, at your deficit that muscle growth is awesome. If you want to see BIGGER results lifting, go a few weeks at maintenance (or just above) and only do a little HITT every week to help with fat burn (potentially). If you want to get a little more fat loss, you may need to just focus on your deficit and high calorie burning workouts for a few weeks. Maybe even rotate back and forth every month... Really, because you are working on both at the same time I'd say thats REALLY good progress and embrace every half inch change you are making because you are pretty small!

    Good job at your progress, realize that you are probably WAY less puffy than your self-image understands now (especially compared to before).
  • gmallan
    gmallan Posts: 2,099 Member
    For a while I did the Jamie Eason Live Fit trainer - can be seen here - http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html

    Now I am doing the Jim Stoppani Shortcut To Size - http://www.bodybuilding.com/fun/shortcut-to-size.html

    Basically it's splits - legs, back and bi's, chest and tri's, shoulders with abs 2 days per week and a bit of added cardio

    Sometimes splits aren't the best for someone relatively new to lifting. I was started out with a push/pull/lower split but had mcuh more progress and strength gains lifting twice a week full body. Something to consider

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