Girls who lift heavy - changing bodies

inthezone77
inthezone77 Posts: 23 Member
in Fitness and Exercise
This is my 9th week on sl5x5 and I'm so impressed with my lifts, feeling strong. I'm eating at maintenance and whilst I'm building muscle, my stomach still feels fat and not much is happening with losing cm's. Am I being too impatient?? How long until you saw noticeable changes in your body composition?

Eating 40%c, 30%p, 30%f

Replies

  • jimmmer
    jimmmer Posts: 3,515 Member
    I can't speak for girls, but what you're describing is a recomp which is generally acknowledged to be grindingly slow.

    If you want to drop a bit of fat, knock something like 250 cals off your TDEE a day (and get a boatload of protein) and you should cut roughly half a pound of (mostly) fat a week depending on how lean you already are. The leaner you get, then the closer to maintenance you need to eat to spare lbm.
  • gypsy_spirit
    gypsy_spirit Posts: 2,107 Member
    Getting under a barbell will change your life. It did mine. I've been lifting for about 20 months. I see awesome differences, but until I lose the last of the fat - my awesomeness is not going to completely shine through. The shape of my body is becoming something I am able to love again.

    Stick with the program, make sure you're meeting your protein goals and you will continue to burn off the fat. You don't have much left to lose according to your ticker. Opt for the smallest deficit from your TDEE and it will happen.

    If you haven't already, check out this group - awesome people and information:

    http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
  • logg1e
    logg1e Posts: 1,208 Member
    I have been doing 5x5 for about 7 weeks. I am still losing weight, so my lifts are increasing by very small amounts. I accept this, right now losing weight is my main goal and I can see the benefit in focusing on my form and good habits.
    However, you can definitely see definition improving in my calves, at the top of my stomach and my biceps. Stick with it.
  • karenj_m
    karenj_m Posts: 215
    Yeah women's bodies are totally different, we bloat up if the moon moves :)

    I can only speak for myself, but what took the bloat / and lots of fat off me where the following:

    Drop your total calories by 100 calories only
    Change your ratios to 50 protein / 30 carbs / 20 fat for 4-5 weeks ONLY then move to 40/40/20
    Track sodium! Keep it around 2000 max.
    Watch out for deli meat - full of sodium
    Give the rid of the Latte and just have a regular coffee :)
    Eat more veggies
    Careful on the booze - goes right our belly
    Switch white enriched flour bread to 100% whole wheat
    Get some whey protein powder

    Do this for 4 weeks.

    PS: the stomach is always the last to go on most people :(

    Karen
  • inthezone77
    inthezone77 Posts: 23 Member
    Thanks everyone. It really is just the stomach fat/bloating. Will do the cut and increase protein again :)

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