Advice on strength training

Cendree
Cendree Posts: 2
edited October 2014 in Fitness and Exercise
My eating and training have been pretty unorganized the past year, and I’d like more consistency in order to get the best out of my training, and to be able to track my progress more easily.

I started going to the gym regularly (only twice a week though) about a year ago. My workouts would consist of 15 minutes of running on the treadmill, and about 45 minutes of strength training. I did whole body workouts, and didn’t follow a specific plan (3 sets of 10-15 reps). Now I’ve been following the Starting strength program for six weeks, and I’ve been hitting the gym regularly three times a week.

Currently my macros are about 50% fat, 30% protein, and 20% carbs. I’m leaning towards paleo, but I do have dairy and soy products every now and then. This way of eating has worked quite well for me, as I seem to be super sensitive to carbs. When I’m eating more carbs, even the “healthy” ones, I’m starving and dizzy a few hours after eating (give me an apple, and I will pass out in half an hour – not even kidding here). I know many people who have got great results with almost no carbs, but then again, I see people who eat very low-fat diets and emphasize the importance of carbs. What do you think? Should I cut fats and try to increase the amount of carbs? What about meal timing – does it really matter? I see people who are eating every two hours, but I prefer skipping breakfast and eating 3-4 times a day (of course so that I eat right after working out). What about supplements, do I need any?

I’m 5’5, 118lbs, and 19% body fat (not sure how accurate this is, but judge from the pictures). Here is how I look like right now

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and this is where I'd like to be one day.

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So the question is: how do I get there? Obviously I’ve got too much fat on me, but I’m afraid that if I cut now, I’ll be just skin and bones. Then again, I’m not looking for huge muscles - just a lean, athletic look, that I can maintain healthily. I’m currently eating around 1700-1800 calories per day, and maintaining my weight. Any suggestions how to proceed from here?

I’ve been seeing some great results from Starting strength. However, the program is almost too simple for me. I’m honestly getting bored, and would like to have more variety. I’ve been considering about starting the New rules of lifting for women -program. Would that work, or is there other, better programs you would suggest?

Thank you so much!

Replies

  • usmcmp
    usmcmp Posts: 21,219 Member
    I wouldn't cut, I would start a fairly lean bulk. Slowly increase calories until you start gaining. Instead of starting strength I highly suggest a hypertrophy program like PHAT or HST.

    Honestly, to build the size they have will take you a few years. Since you are a beginner you can probably make some lean mass gains while eating at about maintenance.
  • gelove84
    gelove84 Posts: 16 Member
    The starting strength program is a good beginning strength program it will get more difficult as the weeks progress. As far as diet, i do a lower carb diet and i have not had any setbacks on doing the stronglifts program similar to starting strength. As far as looking like those other women, you may or may not get there. It depends on genetics. I would focus on building the muscle now on your current diet and cutting later to reveal those muscles like you want.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Those women aren't that far away from you, body fat % wise. Maybe a couple of percent. They are probably right around mid-teens BF% is my guess.The real difference, however, is their muscle mass. They have a lot more than you do. So your only real option is going to be lots of heavy weights and bulk/cut cycles for a few years, assuming that's what you want to look like.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Yup, what DopeItUp said....
    looks like some bulk/cut cycles for you

    As far as foods go,
    Eat what you find works best for you.....
    In your case overall calories will need to be hit....
    If carbs don't work for you, then cut those back.....but if you can squeeze some carbs in post workout, do that (not from fruit)...will benefit you greatly then.
  • PumpJockeyy
    PumpJockeyy Posts: 98 Member
    edited October 2014
    -No point in cutting at the moment, need to build more muscle mass and you're not fat by any means.

    -high fat/low carb and low fat/high carb diets both have their pros and cons. You'd have to try both to see which one you prefer. Since you're maintaining your weight, I'd up calories a little to slowly put on mass. Slow and steady is the way to go.

    -SS is a great routine but it is "simple". Many people find success with having a squat,bench,deadlift,over head press day (basically a leg,chest,back and shoulder day with focus on the big lifts) You could emphasize the big "lift" then move onto however many accessory exercises you want. Focus on getting stronger! No need to make lifting complicated!

    - Meal timing is pretty much irrelevant, eat when you want! I sometimes fast for 20 hours then eat in the remaining 4!

    - Supplement wise a multi vitamin and fish oil are the only "essential" ones just for overall health maybe even vitamin D3. Protein powders are convenient, most supps are *kitten* lol



  • Cendree
    Cendree Posts: 2
    Thank you, everyone! I think I'll stick to SS for a little while before changing to another program. Would it be okay to add something if I feel like it or just want to spend more time in the gym? Usually I've been doing some additional ab work.

    I'll up my calories a bit and add some carbs to my post workout meal. I know this will be a long process, and I don't really mind if I never get the physique of those women - I just hope I'll be able to get at least a little bit closer to that :)
  • gelove84
    gelove84 Posts: 16 Member
    You are doing great already, keep the positive attitude and keep going.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Nothing wrong with low-carb if that's what you feel is best for you. Paleo can include carbs, so don't be fooled by that. True Paleo at least, CF Paleo is more extreme with the low carb stuff. If you want to get strong and also work on your figure, there's nothing wrong with Starting Strength; just stick with it for at least 12 weeks I would say if not longer.

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