To All Weight Lifting Women....

jemhh wrote: »

MyRummyHens wrote: »

Fujiberry wrote: »

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.

^^^ Same.
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?

I don't do anything other than 'normal life'. I don't enjoy cardio, so I don't do it!

Not everyone is eating under. Technically there are two ways of putting on muscle, eating at a surplus and eating at maintenance. Maintenance is slow, especially for us gal's, but it does work, it is working for me. There are arguments made for people in certain situations (new to lifting, young and male, over weight etc) being able to gain muscle mass whilst in deficit, but those results will always be minimal and won't continue past a point.

It's worth noting that increased strength isn't always linked to increased muscle mass as well. You can predominately preserve muscle mass and build strength whilst in a sensible deficit, up to a point at least. Also as muscle repairs your body floods it with water, which is what that 'pumped' look is all about. You can technically eyeball bigger, and measure bigger, but you've not gained muscle mass, your muscles are just repairing and the water will drop. This last point seems to throw at lot of people, who swear their muscles have increased noticeably in a short space of time - it's just water!

It really depends on what your body fat % is. Most people don't suggest that women bulk then cut if their starting body fat is above 20%. That doesn't mean you can't do it of course, it's just a guidance figure.

If you're average daily calorie requirement is 2400 (which is an average of 2100 and 2700) and you eat 400 calories under you will not put on muscle mass, but you will be able to increase your strength. What you will do though (assuming you are lifting on a program with the right intensity) is preserve your muscle mass, so for every 1lb you lose more will be fat and less would be muscle than if you didn't lift. That will make you look like you are losing weight faster as 1lb of fat fills a larger volume than 1lb of muscle, and you will also look fitter/tighter than if you just dieted. It's a great way of preventing that whole skinny fat scenario which some people dislike.

Unless you've been on an extended period of bed rest, you are underweight (in which case you should be eating at excess) or you are hoping to compete in figure competitions then you probably don't "need" to put on muscle, you might find that you get the aesthetic results I'm assuming you want from maintaining and strengthening your current muscle mass whilst you cut the fat back to see it.

At 5'8 and 57kg BMI comes out at 19.1, so you shouldn't aim to lose more weight. Aim to eat at least at maintenance and that way your body will slowly swap out fat for muscle.

If you were really 14.7% body fat at BMI 19.1 then you would have a lot of muscles already showing, if you haven't then I suspect that figure is a bit off, 18-20% is more likely unless you are/were an athlete or you've already been lifting a while.

It's always trial and error. I never tracked my calories before because I never had a weight issue, I was hugely surprised at the amount I need for my height and weight to maintain whilst lifting. At your BMI you should listen to your body, if it wants more then you should eat more.

Also during my first "bulk" lifting I was up to 2300 calories. It was what i needed to put on muscle. It felt weird to eat that much per day, but it was needed. I could never change my body on a calorie deficit. In the winter season I eat higher calorie and then start to cut it back as i get closer to the spring.

ashmeg84 wrote: »

Are you still doing cardio? You cant just ditch that part---I do weights on tues/thurs/sat/sun and run m/w/f. I lost 20 lbs that way

Why not? Perfect example - MFPer Sarauk2sf. She lost her initial weight (and does bulks and cuts) working out 3x a week doing ONLY strength training.

Weight loss is dependent on a calorie deficit, not on the exercise you are doing.

ETA: And working out 7 days a week with no rest day?

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?

I have to split mine up into prepregnancy and current with the breastfeeding.

Prepregnancy, I was doing 5/3/1 and eating at about 1970 cal/day (on average, I tend to zig zag), and slowly gaining. I put on about 8 lbs over 1.5 years like this, going from 107 to 115. My experimentally determined maintenance is about 1730 cal/day to stay around 109-113 lbs.

Post preg, with the breastfeeding, I'm eating more like 2500 cal/day while going back to the 5/3/1, but my little one is 10 months old now.

(if you're looking at my diary now for whatever reason, you should probably ignore the last few days. I had the flu and couldn't keep anything down, so I didn't log it.)

arditarose wrote: »

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?

It actually differs each week depending on where I'm at in my cycle. But, most weeks, it was average of a .5 lb per week loss or a tad less. I don't like doing big/fast cuts because then my strength tanks big time. And my primary goal is to lift/push/pull big weight.

ChristineRoze wrote: »

PikaKnight wrote: »

What do you mean by basic body fat test? How are you getting that number?

http://www.calculator.net/body-fat-calculator.html?ctype=metric&csex=f&cheightfeet=5&cheightinch=10.5&cneckfeet=1&cneckinch=7.5&cwaistfeet=3&cwaistinch=1.5&chipfeet=2&chipinch=10.5&cheightmeter=173&cneckmeter=32&cwaistmeter=64&chipmeter=86&x=53&y=13 I just clicked the first google link and put it the 4 units they asked and it comes up with 14.7% As I said all of my weight is in my thighs I am really thin on the top half of my body. I can see my ribs and all my colar bones etc. I have little to no muscle so my stomach is just skinny no definition.

The online calculators really aren't good for estimating body fat. Here's a link with some descriptions of the current body fat measuring tools/methods and the pros and cons of each.

http://community.myfitnesspal.com/en/discussion/830595

ChristineRoze wrote: »

PikaKnight wrote: »

The online calculators really aren't good for estimating body fat. Here's a link with some descriptions of the current body fat measuring tools/methods and the pros and cons of each.

http://community.myfitnesspal.com/en/discussion/830595

To be honest, I don't really understand what you want me to do with that information? How am I meant to measure myself with those methods

The information is meant to give you an idea on the actual accuracy/inaccuracy of different body fat estimation tools/methods.

If you are looking for a more accurate method, then you could call around and see about setting up an appointment to do a dexa scan or get hydrostatic tested for your body fat. Or you could join the Eat, Train, Progress group and post up your pictures (please make sure to read the post first to make sure you get the poses they need) in their body fat estimation thread and have them give you their opinion on your body fat. They are pretty accurate with their estimations.

JessaLee0324 wrote: »

I'm just wondering what others do for weight lifting, how you live through it, and have you had success?

I've been lifting for about 6 years, got more "serious" about 2 years ago. Lift 4-5x a week, only do cardio 1-2x a week. Bulked a little last winter, cut last spring, and currently maintaining @ 2200-2300 kcal, 45%C/30%P/25%F (BW=125lbs @ 5'6"). I honestly look better than ever @ 40 years old.

I think the keys to success are CONSISTENCY not only with workouts (I rarely miss a workout) but of equal importance is your diet and figuring out (through some trial and error!) where your kcal and macros should be.

Leadfoot_Lewis wrote: »

JessaLee0324 wrote: »

I'm just wondering what others do for weight lifting, how you live through it, and have you had success?

I've been lifting for about 6 years, got more "serious" about 2 years ago. Lift 4-5x a week, only do cardio 1-2x a week. Bulked a little last winter, cut last spring, and currently maintaining @ 2200-2300 kcal, 45%C/30%P/25%F (BW=125lbs @ 5'6"). I honestly look better than ever @ 40 years old.

I think the keys to success are CONSISTENCY not only with workouts (I rarely miss a workout) but of equal importance is your diet and figuring out (through some trial and error!) where your kcal and macros should be.

I've been following this workout pattern for a few years now, I am also 5'6" 40 years, and while I am eating at 1600-2000 cal/per day, with a higher protein %. I range from 136-140 lbs so it goes to show, it depends on your metabolism (I have hypothyroid, slow metabolism)

Regardless, it words for me. Even during my complaining last night of 'cookie season', my husband remarked "Babe, even at your current 'feeling fat status', a few years ago you would have killed for the body you have now." He's right, I still feel pretty damn good at 40.

Consistency works ladies!