To All Weight Lifting Women....
JessaLee0324
Posts: 118 Member
I'm new to weight lifting. After reading a ton of success stories I decided to ditch the cardio killer and go heavy! I mean...the idea makes sense! And.... I LOVE it. I'm doing Stronglifts 5x5 and it's great. BUT I'm finding that doing the program as-is, is creating havoc on me! I'm 5'3" and eating 1650 calories a day on average. I'm trying to lose weight (body fat)....but I feel so fatiqued and drained after a lifting session. I would like to eat less...but I'm not sure how that would go over with lifting as it is.
I'm just wondering what others do for weight lifting, how you live through it, and have you had success?
I'm just wondering what others do for weight lifting, how you live through it, and have you had success?
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Replies
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What are your macros set at?0
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Carbs - 40%
Fat - 30%
Protein - 30%
But honestly....I haven't really been going off of those. I have just been trying to stay under my maintenance calories and getting protein
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how long have you been lifting?
Because honestly 1650- should be plenty- that's my goal and I lift 3 times a week and I train in dance classes 3-5 times a week and I'm 5'8" at 160 pounds- 1650 should be more than enough for you.
IF you just got started you're body might still be trying to adjust- you can always bump up to maintenance and see how you feel and then slowly drop back down.
Are you getting good rest between as well?
Drinking enough water?0 -
How long have you been doing SL?0
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Protein should be higher. you should eat 1 to 1.5 grams of protein per pound of body weight. I have a hard time eating that and I eat a lot of eggs, chicken etc etc etc. I am supplementing with protein shakes.-1
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I was pooped in the beginning and found I wasn't getting enough protein. I don't count calories anymore but I'm probably somewhere around 2800 average, I run on my off days of SL 5x5, but I'm also not trying to lose just get stronger, I saw much better gains in strength once I began to take the protein seriously hahah0
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you're other thread said you're always tired- and you just finished your third workout for the first week?
Did I read that correctly?
If you're only a week in- I'd say press on with the 1650 and the lifting- you'll be fine- it's just your body adjusting.0 -
you're other thread said you're always tired- and you just finished your third workout for the first week?
Did I read that correctly?
If you're only a week in- I'd say press on with the 1650 and the lifting- you'll be fine- it's just your body adjusting.
No I just finished my 3rd week.0 -
JessaLee0324 wrote: »you're other thread said you're always tired- and you just finished your third workout for the first week?
Did I read that correctly?
If you're only a week in- I'd say press on with the 1650 and the lifting- you'll be fine- it's just your body adjusting.
No I just finished my 3rd week.
Definitely everything Jo said... it's still new to your body and you are adjusting.0 -
JessaLee0324 wrote: »you're other thread said you're always tired- and you just finished your third workout for the first week?
Did I read that correctly?
If you're only a week in- I'd say press on with the 1650 and the lifting- you'll be fine- it's just your body adjusting.
No I just finished my 3rd week.
Definitely everything Jo said... it's still new to your body and you are adjusting.
How long have you been lifting? Do you have a specific program? Do you do cardio?0 -
you're other thread said you're always tired- and you just finished your third workout for the first week?
Did I read that correctly?
If you're only a week in- I'd say press on with the 1650 and the lifting- you'll be fine- it's just your body adjusting.
Ah, that's why I was asking.
It definitely takes time to adjust. I didn't follow the NROLFW plan but the author of that book suggests eating at maintenance for the first month you lift. I think that's a pretty good idea, not only because it gives you an idea of what your maintenance is, but also because it can help you adjust to the workout.0 -
you're other thread said you're always tired- and you just finished your third workout for the first week?
Did I read that correctly?
If you're only a week in- I'd say press on with the 1650 and the lifting- you'll be fine- it's just your body adjusting.
Ah, that's why I was asking.
It definitely takes time to adjust. I didn't follow the NROLFW plan but the author of that book suggests eating at maintenance for the first month you lift. I think that's a pretty good idea, not only because it gives you an idea of what your maintenance is, but also because it can help you adjust to the workout.
That sounds like good advice actually. I can definitely tell that my body works hard during and after a workout. I don't mind eating at maintenance for awhile. I'm not in a huge hurry to lose weight. I'm sure weight lifting will still allow me to lose weight very slowly eating at maintenance as long as I'm using sedentary maintenance calories. Correct?0 -
Yes, that is correct.
I just went through and read the other thread. Two things:
- The point where you are in your menstrual cycle can affect how you feel and how strong you are. For example, right after ovulating you can have a downturn in strength and then it bounces back later in your cycle. Here are two articles about this. Depending on where you are in your cycle, you might just be starting at a more difficult time and, coupled with it all being new, it might be making things harder for you. Once you have been at it longer, it will get easier.
- I recently switched over from AllPro's beginner routine (which has 5 week cycles with more reps) to Greyskull LP. Your main lifts on GSLP require 2 sets at 5 reps and then a third set at AMRAP, which means as many reps as possible. I would say give SL a bit more time and then if you really don't like it, consider switching over to something with fewer sets like GSLP.0 -
JessaLee0324 wrote: »JessaLee0324 wrote: »you're other thread said you're always tired- and you just finished your third workout for the first week?
Did I read that correctly?
If you're only a week in- I'd say press on with the 1650 and the lifting- you'll be fine- it's just your body adjusting.
No I just finished my 3rd week.
Definitely everything Jo said... it's still new to your body and you are adjusting.
How long have you been lifting? Do you have a specific program? Do you do cardio?
Me? 2 years this past July. I follow my own 5 day split right now but I started with SL 5X5. I dislike cardio with a passion but recently began to tolerate dancing as my cardio.0 -
JessaLee0324 wrote: »JessaLee0324 wrote: »you're other thread said you're always tired- and you just finished your third workout for the first week?
Did I read that correctly?
If you're only a week in- I'd say press on with the 1650 and the lifting- you'll be fine- it's just your body adjusting.
No I just finished my 3rd week.
Definitely everything Jo said... it's still new to your body and you are adjusting.
How long have you been lifting? Do you have a specific program? Do you do cardio?
And if you're questions were for me
Since I was in highschool- sooooooooo before 2003- started hitting the oly/powerlifting in 2004.
I was program free up till last year- ran my own variations- I had no real goals other than I loved lifting- I maxed out on my lifts and was hungry for more so I had to switch to something designed for buidling.
I dance several times a week- and I perform regularly- i try to do at least one regular session of specific cardio once a week (and that's often only 15 min on the stairmaster)... but no- not really- not in to cardio.0 -
Right now I'm doing Wendler 5/3/1 on back squat, press, bench, front squat, and deadlift usually 3 days per week and Olympic lifting for 1-2 hours 2 days per week. I also do Crossfit metabolic conditioning workouts or hiking/running 4-5 times per week and yoga classes 1-2x per week. I certainly didn't start out @ this volume level and it has taken a while to get here.
I eat about 2500-2700 calories per day and stay the same weight, which is 170ish @ 5'5", approx. 23-24% bodyfat (I'm 41 so that's sort of the optimal range for a woman of my age who is not looking to body build). That being said, I have an usual body and am carrying around a lot more lean mass than most women of my size so I can eat more. I was doing machines and dumbbells off and on since 2000 and just started working with barbells in fall of 2013, olympic lifting more seriously just under a year ago.
One thing I do is carb timing (Eat to Perform is the program I follow). While I eat roughly the same macros as you, I make sure to eat some of my carbs (approx 50 g) before and after my workouts. I have leaned out considerably on this program while eating at maintenance, but my workouts feel pretty fueled. Might not work for everyone, but I like it.
Good luck and have fun! 0 -
JessaLee0324 wrote: »JessaLee0324 wrote: »you're other thread said you're always tired- and you just finished your third workout for the first week?
Did I read that correctly?
If you're only a week in- I'd say press on with the 1650 and the lifting- you'll be fine- it's just your body adjusting.
No I just finished my 3rd week.
Definitely everything Jo said... it's still new to your body and you are adjusting.
How long have you been lifting? Do you have a specific program? Do you do cardio?
And if you're questions were for me
Since I was in highschool- sooooooooo before 2003- started hitting the oly/powerlifting in 2004.
I was program free up till last year- ran my own variations- I had no real goals other than I loved lifting- I maxed out on my lifts and was hungry for more so I had to switch to something designed for buidling.
I dance several times a week- and I perform regularly- i try to do at least one regular session of specific cardio once a week (and that's often only 15 min on the stairmaster)... but no- not really- not in to cardio.
Oh wow. You have got to be phenominally stacked! haha. You do all of that and eat just about as much as I do per day? Are you losing weight? Aren't you fatigued??0 -
lifting almost a year. Just started Westside for skinny *kitten* part 3. I did 3 Nia Shanks programs and strong curves before. I do 5-7 hours of high intensity cardio classes on top of lifting (step and spin)0
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JessaLee0324 wrote: »JessaLee0324 wrote: »JessaLee0324 wrote: »you're other thread said you're always tired- and you just finished your third workout for the first week?
Did I read that correctly?
If you're only a week in- I'd say press on with the 1650 and the lifting- you'll be fine- it's just your body adjusting.
No I just finished my 3rd week.
Definitely everything Jo said... it's still new to your body and you are adjusting.
How long have you been lifting? Do you have a specific program? Do you do cardio?
And if you're questions were for me
Since I was in highschool- sooooooooo before 2003- started hitting the oly/powerlifting in 2004.
I was program free up till last year- ran my own variations- I had no real goals other than I loved lifting- I maxed out on my lifts and was hungry for more so I had to switch to something designed for buidling.
I dance several times a week- and I perform regularly- i try to do at least one regular session of specific cardio once a week (and that's often only 15 min on the stairmaster)... but no- not really- not in to cardio.
Oh wow. You have got to be phenominally stacked! haha. You do all of that and eat just about as much as I do per day? Are you losing weight? Aren't you fatigued??
meh- I'm okay- could be bigger- and could be leaner- but I can't have both right now- so I"m just angling for a little more weight loss LOL Maintance for me is around 1800-2000 at this pace.
http://community.myfitnesspal.com/en/discussion/1129616/jos-packing-it-on-journal#Item_219
you can see progress in this thread here.
I'm still trying to lose another 10 pounds- due to my dancing and my costumes- I can't afford to lose more than another 10-15- you start talking full dress sizes and when you pay so much for dance costumes- I can't be swapping them out for bulk/cut ones so often. *kitten*'s to expensive!!! LOL
So yes I"m trying to lose- but no- I'm not losing quickly- my body REALLY likes this happy place at 160. BUT- that being said- I'm always tired- and always cranky when I really am hitting my deficits.
Keep in mind- I have no family- no life- I life- I dance. My BF is only here for 2 days a week. I ONLY do those things- so I don't spend energy else where.0 -
1650 is fine. Up the protein. You just started, you should be able to adjust to 1650 easily, especially if you up your protein. Throw in 20 min. of cardio here and there so you can eat a bit more if you want.0
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Well, I'm going to be the odd chick out and say, I think 1650 is too low.
I would definitely give it a few more weeks to see if you feel better as you adjust. But....I;m 5'5" and currently 135 lbs and about 19% body fat and I would be MISERABLE on 1650. I actually cut weight at about 1900-2000. I lift 4 days/week, no cardio.
You'll definitely need to pay attention to macros because you aren't going to recover well if you aren't eating enough protein or carbs.0 -
I have been lifting for 9 months, and I am (still) VERY hungry on lifting days. That has slowed my weight loss a lot (though still losing inches) because I was really starving and had to eat.JessaLee0324 wrote: »I'm new to weight lifting. After reading a ton of success stories I decided to ditch the cardio killer and go heavy! I mean...the idea makes sense! And.... I LOVE it. I'm doing Stronglifts 5x5 and it's great. BUT I'm finding that doing the program as-is, is creating havoc on me! I'm 5'3" and eating 1650 calories a day on average. I'm trying to lose weight (body fat)....but I feel so fatiqued and drained after a lifting session. I would like to eat less...but I'm not sure how that would go over with lifting as it is.
I'm just wondering what others do for weight lifting, how you live through it, and have you had success?
Since I would like to lose some more fat, I started something new last week: I lift 4x a week and eat 1900 cal on those days. On rest days (3 per week) I inly eat 1200 and under 120g of carbs. My program is leangains inspired the idea being that you build muscle with carb calories and protein and lose fat on alternating days.
I am not sure if it works that way but so far it is easy for me to eat less on rest days and it is a relief to eat 1900 on lifting days. Average over a week comes to 1650 or so which is slightly low for my weight/activity level but I am motivated right now and might ease into somewhat higher limits in a month or two.
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JessaLee0324 wrote: »I would like to eat less.
Really?!
Srsly, do you mean that you'd like to eat less (some people prefer it I guess), or are you really getting at that you'd like to lose more/faster? I ask because I had an epiphany recently that trying to get there faster wasn't working and I was getting nowhere. Now I'm running a little experiment to see how MUCH I can eat without gaining ( or maybe I'll even gain, as long as I'm hitting the weights, it'll be partially muscle). Once I know that number, I'm going to use that info to eventually try to lose fat eating as MUCH as possible ( iow, trying to reverse some adaptive thermogenesis). I guess I'm just saying that our mentality of always wanting to eat less or to demonize food can be a source of slowing progress by making us tired etc. I think the mentality must change to seeing food as a valuable fuel, then you can learn how to use it as just one additional factor in your program that can be adjusted up or down instead of like a monkey on our back. Sorry if it doesn't apply to you (I mean no offense), but it's smthg from my own experience and I thought I'd put it out there.
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I definitely see the benefit of eating more on your lifting days and less on your recovery days. Fuel your workouts and get the most out of them.0
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Recovery takes longer being in a diet.
As a few have mentioned, that's sounds like a pretty good diet going on for only 6 lbs to lose.
So recovery is probably taking longer than you are giving between sessions.
I think you'll be creating a fight with your body that you won't like the results of.
Meaning you won't lose weight that easily.
And you won't improve as well as you could.
If you can't do a hard workout for what the muscle can do fresh and energized, then the body really has no need to improve.
For instance, if you could squat 135 lbs easily while feeling really fresh, but on your normal tired days you can barely accomplish it - that doesn't result in the body making improvements, that just results in more stress.0 -
^^^ Same.sarahstrezo wrote: »Well, I'm going to be the odd chick out and say, I think 1650 is too low.
I would definitely give it a few more weeks to see if you feel better as you adjust. But....I;m 5'5" and currently 135 lbs and about 19% body fat and I would be MISERABLE on 1650. I actually cut weight at about 1900-2000. I lift 4 days/week, no cardio.
You'll definitely need to pay attention to macros because you aren't going to recover well if you aren't eating enough protein or carbs.
I was eating 1,800 when I first started and I was still really tired and exhausted. Upped to 2,200, then 2,500-2,700 and I was doing really well until my wallet couldn't support my diet anymore. Lol. :P
(I'm 5'2")0 -
^^^ Same.sarahstrezo wrote: »Well, I'm going to be the odd chick out and say, I think 1650 is too low.
I would definitely give it a few more weeks to see if you feel better as you adjust. But....I;m 5'5" and currently 135 lbs and about 19% body fat and I would be MISERABLE on 1650. I actually cut weight at about 1900-2000. I lift 4 days/week, no cardio.
You'll definitely need to pay attention to macros because you aren't going to recover well if you aren't eating enough protein or carbs.
I was eating 1,800 when I first started and I was still really tired and exhausted. Upped to 2,200, then 2,500-2,700 and I was doing really well until my wallet couldn't support my diet anymore. Lol. :P
(I'm 5'2")
Another who seconds the 'too low' on the calorie front. I'm 5'1 and 98lb and I eat 2400 calories per day and lift 3 days a week. I've been lifting properly heavy for 6 months like this and I've not put on a single lb, but my body fat has dropped markedly. I'm currently at around 16% with most of my leg muscles, back muscles, delts and top 2/4 abs showing. Try eating what you feel you need to keep your energy levels up, at least whilst you settle into your new routine.0 -
MyRummyHens wrote: »
^^^ Same.sarahstrezo wrote: »Well, I'm going to be the odd chick out and say, I think 1650 is too low.
I would definitely give it a few more weeks to see if you feel better as you adjust. But....I;m 5'5" and currently 135 lbs and about 19% body fat and I would be MISERABLE on 1650. I actually cut weight at about 1900-2000. I lift 4 days/week, no cardio.
You'll definitely need to pay attention to macros because you aren't going to recover well if you aren't eating enough protein or carbs.
I was eating 1,800 when I first started and I was still really tired and exhausted. Upped to 2,200, then 2,500-2,700 and I was doing really well until my wallet couldn't support my diet anymore. Lol. :P
(I'm 5'2")
Another who seconds the 'too low' on the calorie front. I'm 5'1 and 98lb and I eat 2400 calories per day and lift 3 days a week. I've been lifting properly heavy for 6 months like this and I've not put on a single lb, but my body fat has dropped markedly. I'm currently at around 16% with most of my leg muscles, back muscles, delts and top 2/4 abs showing. Try eating what you feel you need to keep your energy levels up, at least whilst you settle into your new routine.
Out of curiosity, what other exercise/activity dio you both do each week?
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sarahstrezo wrote: »Well, I'm going to be the odd chick out and say, I think 1650 is too low.
I would definitely give it a few more weeks to see if you feel better as you adjust. But....I;m 5'5" and currently 135 lbs and about 19% body fat and I would be MISERABLE on 1650. I actually cut weight at about 1900-2000. I lift 4 days/week, no cardio.
You'll definitely need to pay attention to macros because you aren't going to recover well if you aren't eating enough protein or carbs.
So we are about the same stats. I'm 5'4" and 139, lift 4 days a week with minimal cardio (almost none). I was lifting on 1650 but my weekend eating probably brought me up to an average of 1900 calories per day. I lost about a pound per month like this.
Do you mind me asking what you lose at 1900-2000 per month?0 -
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