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Approx 22.5% body fat (female) and started heavy lifting
fothers365
Posts: 59 Member
Hi,
I am 5'4'' and 61.5kg (135lb) and am approx 22.5% BF going by the us military calculator. I started heavy lifting around 1m ago (SL5x5).
waist 27, hips 36.
I am fairly 'muscley' anyway so have some quad definition at the front and sides when flexed, a bit of ab definition at the sides, biceps when flexed etc
I am doing well with that- squatting BW- 62.5kg, DL 70kg, rows 40kg, bench 35kg, OHP only 26.5kg. I am eating at around 500cals less than maintenance a day. I have a fitbit so it varies from day to day but I don't add extra calories for the weights. I also walk 6-8 miles most days.
I make sure I get my protein each day- normally aim for 115g.
My top half is thin as my fat is all in my butt/thighs
So, rambling post really, since I don't want to lost a ton of weight per se, should I up to more like maintenance and work on upping the strength gains and lowering BF that way now or continue to eat at a bit of a deficit but maybe a little smaller?
Any advice would be great
I am 5'4'' and 61.5kg (135lb) and am approx 22.5% BF going by the us military calculator. I started heavy lifting around 1m ago (SL5x5).
waist 27, hips 36.
I am fairly 'muscley' anyway so have some quad definition at the front and sides when flexed, a bit of ab definition at the sides, biceps when flexed etc
I am doing well with that- squatting BW- 62.5kg, DL 70kg, rows 40kg, bench 35kg, OHP only 26.5kg. I am eating at around 500cals less than maintenance a day. I have a fitbit so it varies from day to day but I don't add extra calories for the weights. I also walk 6-8 miles most days.
I make sure I get my protein each day- normally aim for 115g.
My top half is thin as my fat is all in my butt/thighs
So, rambling post really, since I don't want to lost a ton of weight per se, should I up to more like maintenance and work on upping the strength gains and lowering BF that way now or continue to eat at a bit of a deficit but maybe a little smaller?
Any advice would be great
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Replies
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Here are some from this afternoon. Not sure why the light is all funny in them and sorry they are sideways.
Any tips on whether to eat at a deficit still or switch to maintenance would be much appreciated.
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SS and Sara can provide their more professional opinions but in my humble opinion I think it's just a matter of preference and goals at this point. You look great and if I were you I'd probably eat at maintenance or a slight surplus unless you're trying for a 6pack or something.0
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We have the same body type but you have less body fat than me. Your hamstrings look great! Nice inspiration for me
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I am at the same crossroads--23%BF, 137lbs. I still have fat I want to lose, but I also want to build muscle. I am not keen to lose anymore weight, so I am moving to a slight surplus ("clean/lean" bulk) to build the muscle first, then do the cut. That's my preference, you may decide otherwise (cut a little more first, then bulk).
I don't think there's a "right" answer. However, if you do choose to cut a little more, I do think that a 500 calorie deficit is a little too aggressive. 250 would do it. Just my opinion, based on the collective wisdom of of MFP.0 -
Hi.
I read your post but I'm not clear on what your goals are.
Can you define them?
Thanks!0 -
Hi,
I want to gain strength mainly but also if I could lose some fat that would be a bonus.
I wasn't sure whether to eat at maintenance and try and recomp a bit while getting newbie gains from lifting heavy or whether I should eat at a deficit for longer?
Thanks!
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How long have you been in a deficit? Being in a caloric deficit for more than 12 weeks at a time can be detrimental to your metabolism. I would suggest eating maintenance calories for at least 4-6 weeks before going back into deficit mode.0
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How long have you been in a deficit? Being in a caloric deficit for more than 12 weeks at a time can be detrimental to your metabolism. I would suggest eating maintenance calories for at least 4-6 weeks before going back into deficit mode.
What evidence are you basing this on? Thanks.
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How long have you been in a deficit? Being in a caloric deficit for more than 12 weeks at a time can be detrimental to your metabolism. I would suggest eating maintenance calories for at least 4-6 weeks before going back into deficit mode.
What evidence are you basing this on? Thanks.
My question also.0 -
For what it's worth I have only been eating at a deficit for the last 6w or so.
A couple of years ago after my 3rd baby I started with MFP and ended up at 55kg which in retrospect was too low for me. I think my bf was around 17% then and I was pretty skinny on the top half. I did have thin thighs for the first time ever though! I was a UK size 6 then which is too little for my frame size (fairly broad shoulders/biggish hands etc). I am a uk 8 now. In US I think that is a 6 or a 4?
I ate what I wanted for the next year (love food) and put some on. I started logging again after New Year and have dropped 2-3kg in that time.
I don't want to lose a deal more weight but work on strength. If I could lose a little bit of thigh fat though that would be amazing.
So, should I eat a small deficit or eat at maintenance. If I eat at maintenance do I just jump up or gradually increase over a couple weeks?
And yes, I love things evidence based, hence asking here rather than the main forum!
Thank you
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What rate are you losing per week on average for the past 4 weeks?0
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To address the issue about being on a long term deficit can be detrimental - http://strengthunbound.com/bulking-complete-guide-for-beginners/
This article is about bulking but it includes some good info on why being in a long term has negative effects on metabolism. I don't think being in a deficit for 6 weeks is all that deferential though. That website has a ton of great info on it, by the way.
I ate at a deficit for 6 months and started eating at a calorie surplus. My lifts went way up, I felt great, and some of my loose skin improved (all totally awesome!).
It sounds to me like reverse dieting up to your maintenance would meet at least your short-term goals.0 -
On the 12th Jan when I started logging again I was 64.5kg/26.9% BF using the military calculator. On 18th Feb I was 61.5kg/ 22.5%.
There were a few days in that period where I would have eaten at/above maintenance when we were at family events etc, the rest of the time about a 500kcal deficit roughly (1lb a week setting on mfp?). I started SL at the same time as logging.
I don't do any specific cardio but a lot of walking. I live in a town with very steep hills so a lot of that is uphill and pushing a buggy with a 3 year old in. I don't add cals to the fitbit to account for that or the SL.
Yesterday I decreased the deficit to the 0.3kg/week, 300kcal setting.
Thankyou0 -
nicoleromine wrote: »To address the issue about being on a long term deficit can be detrimental - http://strengthunbound.com/bulking-complete-guide-for-beginners/
This article is about bulking but it includes some good info on why being in a long term has negative effects on metabolism. I don't think being in a deficit for 6 weeks is all that deferential though. That website has a ton of great info on it, by the way.
I ate at a deficit for 6 months and started eating at a calorie surplus. My lifts went way up, I felt great, and some of my loose skin improved (all totally awesome!).
It sounds to me like reverse dieting up to your maintenance would meet at least your short-term goals.
If you click through the link on that page, it addresses the topic more specifically:
http://strengthunbound.com/metabolism-a-practical-guide-for-dieters/
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That is amazing, thank you for the reply.
I will stick at the smaller deficit for the next period and go from there and take progress pics too.
Thank you again 0
https://www.youtube.com/watch?v=C5tlX12sw80&feature=youtu.beThis discussion has been closed.