Short girls and hard time closer to goal
Replies
-
rocknlotsofrolls wrote: »azulvioleta6 wrote: »
Actually, I heard the opposite, that cold water does that because your body has to heat it up or something. First I've heard of warm water.
Ah, well, hot water fills you up quickly. Maybe that's what they meant?
5'2" here. I think it is easier to lose weight when you're tall (because more energy required to sustain a tall person than a short one), but it doesn't show as much for them. You could lose like 10 pounds and it'll be really obvious, so being short does have its advantages. Try intermittent fasting?
0 -
I am 5'2 and hit my goal weight of 125 3 months ago.
I hit a harder block around 135. To beat it I exercised harder and didn't eat back all those calories. Did more hiit and weights. By going harder it seemed to be the trick to reach goal0 -
FluffySandwich wrote: »I have a hard time with losing weight. My body seems to want to stay around 140, and it's really annoying. Though at 5'2 a five pound loss (or gain) can look like a big difference. Weight seems to come off veeeerrryyy slowly. Yes, it's pretty frustrating... but I'm getting there! Goal weight is around 115-120 or when I feel confident!
Same with me! I'm stuck at 147, I'm 5'2", and my goal is 120lbs.. Add me as a friend!
0 -
Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
0 -
taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
Dude Nice work!
I so wanted to get down to at least 128 (at 133 now) but like you...I am exhausted and starting to fail my minimum reps for the program I do. Are you lifting in maintenance now?0 -
I wish I could give OP some advice. I'm in the same place, only 5'1.5" , with the added disadvantage of being 56 years old. I haven't been able to stay below 120. I had my BMR done in the late fall, and it's only 1136 if sedentary, so even eating 1200 doesn't get me a deficit. I've set my lower thresh-hold to 1000 and am adding exercise calories, but still no dice. I'm starting to look at 1200-1300 as the "new maintenance."
Do you mean TDEE and not BMR? Your BMR is your basic metabolic weight...what you burn if you stayed in bed all day. You should subtract from your TDEE (total daily expected expediture). Also do you weigh everything you eat on a food scale (no cups or measuring spoons unless liquids!!!)? You could most definitely be eating more than you think if you're not and that could be why you're not losing. But I know it is harder at your age as well. I wish I could be of more help!0 -
arditarose wrote: »taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
Dude Nice work!
I so wanted to get down to at least 128 (at 133 now) but like you...I am exhausted and starting to fail my minimum reps for the program I do. Are you lifting in maintenance now?
Thank you!!
I lightened my weights up since I was failing too. I'd like to lift at maintenance but I still want to cut! I know eating more would help me but I'm so afraid of putting on extra fat lol.
0 -
taycupcake wrote: »arditarose wrote: »taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
Dude Nice work!
I so wanted to get down to at least 128 (at 133 now) but like you...I am exhausted and starting to fail my minimum reps for the program I do. Are you lifting in maintenance now?
Thank you!!
I lightened my weights up since I was failing too. I'd like to lift at maintenance but I still want to cut! I know eating more would help me but I'm so afraid of putting on extra fat lol.
Oh and when I took a break from dieting I'll admit I stopped lifting too then which was the biggest mistake. I've been back on track now hah 0 -
higgins8283801 wrote: »I am 5'2 and hit my goal weight of 125 3 months ago.
I hit a harder block around 135. To beat it I exercised harder and didn't eat back all those calories. Did more hiit and weights. By going harder it seemed to be the trick to reach goal
I definitely think this is the key right here. I just gotta push a little harder!0 -
rocknlotsofrolls wrote: »azulvioleta6 wrote: »
Actually, I heard the opposite, that cold water does that because your body has to heat it up or something. First I've heard of warm water.
Ah, well, hot water fills you up quickly. Maybe that's what they meant?
5'2" here. I think it is easier to lose weight when you're tall (because more energy required to sustain a tall person than a short one), but it doesn't show as much for them. You could lose like 10 pounds and it'll be really obvious, so being short does have its advantages. Try intermittent fasting?
Good point on the short vs tall argument!0 -
taycupcake wrote: »arditarose wrote: »taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
Dude Nice work!
I so wanted to get down to at least 128 (at 133 now) but like you...I am exhausted and starting to fail my minimum reps for the program I do. Are you lifting in maintenance now?
Thank you!!
I lightened my weights up since I was failing too. I'd like to lift at maintenance but I still want to cut! I know eating more would help me but I'm so afraid of putting on extra fat lol.
But you won't put on fat in maintenance. You'll just recomp...hopefully. Even if you don't have recomp results you won't gain fat in maintenance.0 -
kmcampbell893 wrote: »Cardio is a great fat burner and you should really be aiming to do at least 30mins a day...For better weight loss you should do interval training 2min work /1min recover or for more intensity 4min work/1min recovery as this increases fat burn. The personal trainer I work with said you need to be using both cardio and strength to your advantage in order to boost your muscle metabolism and weight loss.
You may also have found a weight that your body is perfectly happy with and reluctant to shift, gene transcription for certain catabolic processes may slow and prevent further breakdown of fuels...and that's ok too, if this is the case you can simply use the exercise to stay fit and maintain calories whilst toning up.
As someone who studies physiology, I can tell you the theory of people not losing because they are not eating enough is BS...you body has a BMR which is the minimum number of calories your body needs to do absolutely nothing other than its own function. If you don't eat that number or even slightly more given you will have basal exercise...walking around etc, you will lose weight as it burns other fuels such as fat and protein to compensate and keep your body healthy. If you have a deficit you will lose weight.
This link explains some more http://www.aworkoutroutine.com/starvation-mode/
Yes that's what I'm planning to do and Hiit is definitely good when you're also weight training. My body might be stuck at this weight, which is actually fine by me cause I don't care about the number, but this fat has to go! haha I'd rather have more muscle at this weight..future goals.
And haha yes! I've done my fair share of research and I know that eating more isn't going to get me anywhere. Though it is good to take a break after a loooong time of dieting.0 -
arditarose wrote: »taycupcake wrote: »arditarose wrote: »taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
Dude Nice work!
I so wanted to get down to at least 128 (at 133 now) but like you...I am exhausted and starting to fail my minimum reps for the program I do. Are you lifting in maintenance now?
Thank you!!
I lightened my weights up since I was failing too. I'd like to lift at maintenance but I still want to cut! I know eating more would help me but I'm so afraid of putting on extra fat lol.
But you won't put on fat in maintenance. You'll just recomp...hopefully. Even if you don't have recomp results you won't gain fat in maintenance.
Yes you're right on that though I'd still like to focus on fat loss. Do you think recomping would be a better deal (though slower results of course)?0 -
taycupcake wrote: »arditarose wrote: »taycupcake wrote: »arditarose wrote: »taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
Dude Nice work!
I so wanted to get down to at least 128 (at 133 now) but like you...I am exhausted and starting to fail my minimum reps for the program I do. Are you lifting in maintenance now?
Thank you!!
I lightened my weights up since I was failing too. I'd like to lift at maintenance but I still want to cut! I know eating more would help me but I'm so afraid of putting on extra fat lol.
But you won't put on fat in maintenance. You'll just recomp...hopefully. Even if you don't have recomp results you won't gain fat in maintenance.
Yes you're right on that though I'd still like to focus on fat loss. Do you think recomping would be a better deal (though slower results of course)?
Well...I'm kind of still making up my mind as well. Ideally I'd like to get to 128 and just bulk and cut. But in order for me to lose .5 lbs a week I have to eat 1400 calories on week days, have one day a week on the high side, and do cardio...and I'm just tired. Also, I'm really into lifting and not hitting my reps just makes me feel weak and like a loser. On the other hand, I also feel like I might be dipping into some more muscle loss lately even though I'm lifting.
Sigh. I don't know. Are the 120's WORTH it?!0 -
taycupcake wrote: »azulvioleta6 wrote: »I'm not sure why you think it is any harder for short people than for tall people. The last few pounds are just really difficult, for almost everyone.
If your goal is based at all on BMI, you should know that those tables are much more lenient toward the short.
No I don't pay attention to bmi. It's because my tdee is lower based on my height and weight so I have much less room for error. For example my taller friend can eat 1700 calories and lose weight whereas that's more calories than my tdee
Your TDEE is actually within your control. The more active you are, the higher it gets, the more you can eat.
Your BMR is slightly lower, but comparing your BMR to a woman the same weight, but 5'7" only adds 80 calories or so. So it's not a huge difference. Certainly not a handicap
I can see how being shorter would make any small gain noticeable, but it doesn't really make it harder.0 -
arditarose wrote: »taycupcake wrote: »arditarose wrote: »taycupcake wrote: »arditarose wrote: »taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
Dude Nice work!
I so wanted to get down to at least 128 (at 133 now) but like you...I am exhausted and starting to fail my minimum reps for the program I do. Are you lifting in maintenance now?
Thank you!!
I lightened my weights up since I was failing too. I'd like to lift at maintenance but I still want to cut! I know eating more would help me but I'm so afraid of putting on extra fat lol.
But you won't put on fat in maintenance. You'll just recomp...hopefully. Even if you don't have recomp results you won't gain fat in maintenance.
Yes you're right on that though I'd still like to focus on fat loss. Do you think recomping would be a better deal (though slower results of course)?
Well...I'm kind of still making up my mind as well. Ideally I'd like to get to 128 and just bulk and cut. But in order for me to lose .5 lbs a week I have to eat 1400 calories on week days, have one day a week on the high side, and do cardio...and I'm just tired. Also, I'm really into lifting and not hitting my reps just makes me feel weak and like a loser. On the other hand, I also feel like I might be dipping into some more muscle loss lately even though I'm lifting.
Sigh. I don't know. Are the 120's WORTH it?!
hahah the struggle is real!! Gosh I'm the same it makes me feel horrible whenever I drop weight and I'm starting to feel a little more pudgy from water weight now that I'm starting a new cardio routine. Stupid 120s. I'm going to keep lifting I think at a deficit for now, add in some HIIT and see if something happens.0 -
taycupcake wrote: »I wish I could give OP some advice. I'm in the same place, only 5'1.5" , with the added disadvantage of being 56 years old. I haven't been able to stay below 120. I had my BMR done in the late fall, and it's only 1136 if sedentary, so even eating 1200 doesn't get me a deficit. I've set my lower thresh-hold to 1000 and am adding exercise calories, but still no dice. I'm starting to look at 1200-1300 as the "new maintenance."
Do you mean TDEE and not BMR? Your BMR is your basic metabolic weight...what you burn if you stayed in bed all day. You should subtract from your TDEE (total daily expected expediture). Also do you weigh everything you eat on a food scale (no cups or measuring spoons unless liquids!!!)? You could most definitely be eating more than you think if you're not and that could be why you're not losing. But I know it is harder at your age as well. I wish I could be of more help!
I mean my BMR. The trainer used a scale that measure lean body mass/body fat, and calculates BMR based on those factors and age. By the way, metabolism slows way down as we age. Also, I own a food scale and weigh and measure everything.0 -
taycupcake wrote: »I wish I could give OP some advice. I'm in the same place, only 5'1.5" , with the added disadvantage of being 56 years old. I haven't been able to stay below 120. I had my BMR done in the late fall, and it's only 1136 if sedentary, so even eating 1200 doesn't get me a deficit. I've set my lower thresh-hold to 1000 and am adding exercise calories, but still no dice. I'm starting to look at 1200-1300 as the "new maintenance."
Do you mean TDEE and not BMR? Your BMR is your basic metabolic weight...what you burn if you stayed in bed all day. You should subtract from your TDEE (total daily expected expediture). Also do you weigh everything you eat on a food scale (no cups or measuring spoons unless liquids!!!)? You could most definitely be eating more than you think if you're not and that could be why you're not losing. But I know it is harder at your age as well. I wish I could be of more help!
I mean my BMR. The trainer used a scale that measure lean body mass/body fat, and calculates BMR based on those factors and age. By the way, metabolism slows way down as we age. Also, I own a food scale and weigh and measure everything.
You shouldn't go by BMR and I'm sure the rest of the forum could tell you that too. Punch in your numbers here and see what you get: http://iifym.com/tdee-calculator/
Yes that's what I meant by it's harder at your age as well because of metabolism slow down. Glad you're weighing though!!0 -
taycupcake wrote: »arditarose wrote: »taycupcake wrote: »arditarose wrote: »taycupcake wrote: »arditarose wrote: »taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
Dude Nice work!
I so wanted to get down to at least 128 (at 133 now) but like you...I am exhausted and starting to fail my minimum reps for the program I do. Are you lifting in maintenance now?
Thank you!!
I lightened my weights up since I was failing too. I'd like to lift at maintenance but I still want to cut! I know eating more would help me but I'm so afraid of putting on extra fat lol.
But you won't put on fat in maintenance. You'll just recomp...hopefully. Even if you don't have recomp results you won't gain fat in maintenance.
Yes you're right on that though I'd still like to focus on fat loss. Do you think recomping would be a better deal (though slower results of course)?
Well...I'm kind of still making up my mind as well. Ideally I'd like to get to 128 and just bulk and cut. But in order for me to lose .5 lbs a week I have to eat 1400 calories on week days, have one day a week on the high side, and do cardio...and I'm just tired. Also, I'm really into lifting and not hitting my reps just makes me feel weak and like a loser. On the other hand, I also feel like I might be dipping into some more muscle loss lately even though I'm lifting.
Sigh. I don't know. Are the 120's WORTH it?!
hahah the struggle is real!! Gosh I'm the same it makes me feel horrible whenever I drop weight and I'm starting to feel a little more pudgy from water weight now that I'm starting a new cardio routine. Stupid 120s. I'm going to keep lifting I think at a deficit for now, add in some HIIT and see if something happens.
Cool cool. I'm going to slowly up my calories over the next week or so and see how I feel. Keep me posted on your progress.0 -
arditarose wrote: »taycupcake wrote: »arditarose wrote: »taycupcake wrote: »arditarose wrote: »taycupcake wrote: »arditarose wrote: »taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
Dude Nice work!
I so wanted to get down to at least 128 (at 133 now) but like you...I am exhausted and starting to fail my minimum reps for the program I do. Are you lifting in maintenance now?
Thank you!!
I lightened my weights up since I was failing too. I'd like to lift at maintenance but I still want to cut! I know eating more would help me but I'm so afraid of putting on extra fat lol.
But you won't put on fat in maintenance. You'll just recomp...hopefully. Even if you don't have recomp results you won't gain fat in maintenance.
Yes you're right on that though I'd still like to focus on fat loss. Do you think recomping would be a better deal (though slower results of course)?
Well...I'm kind of still making up my mind as well. Ideally I'd like to get to 128 and just bulk and cut. But in order for me to lose .5 lbs a week I have to eat 1400 calories on week days, have one day a week on the high side, and do cardio...and I'm just tired. Also, I'm really into lifting and not hitting my reps just makes me feel weak and like a loser. On the other hand, I also feel like I might be dipping into some more muscle loss lately even though I'm lifting.
Sigh. I don't know. Are the 120's WORTH it?!
hahah the struggle is real!! Gosh I'm the same it makes me feel horrible whenever I drop weight and I'm starting to feel a little more pudgy from water weight now that I'm starting a new cardio routine. Stupid 120s. I'm going to keep lifting I think at a deficit for now, add in some HIIT and see if something happens.
Cool cool. I'm going to slowly up my calories over the next week or so and see how I feel. Keep me posted on your progress.
Sounds good!0 -
I mean my BMR. The trainer used a scale that measure lean body mass/body fat, and calculates BMR based on those factors and age. By the way, metabolism slows way down as we age. Also, I own a food scale and weigh and measure everything.
Yeah but you aren't looking to create a deficit from your BMR. You're looking to create a deficit from your TDEE, which is going to be quite a bit higher than your BMR 'cause, well, you're not in a coma. (Presumably).
Agree that it's tougher for smaller, older ladies. But you still don't need to eat 1000 calories or less to lose weight as long as you're getting a reasonable amount of exercise.0 -
taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
First, that’s awesome progress. Second, I’m definitely in the same boat as you and @arditarose .
I’ve only gotten back into MFP about 6 weeks ago, as I decided it’s time for the last bit of weight to come off, but I had done strength training before about a year ago. I’m still seeing good strength gains at a deficit as well, but it’s getting slower, and it takes me a really long time to recover after a workout. I also eat well over 100g protein per day (magic ticket? I don’t know, but can’t hurt!).
Funny enough, my grand plan is also to get down to 125ish and then start focusing on weight training and do a slow bulk. I am also slightly horrified of the idea of gaining weight on purpose. However, pushing so much on both weights and cardio, while on low cals, is getting really hard on my body - I’m just physically fatigued. Not really sure what to do. I’m tempted to up my cals, but then my weight loss would be even slower. I don’t even know, so I’ll stop talking now. Nice to see I’m not alone 0 -
I mean my BMR. The trainer used a scale that measure lean body mass/body fat, and calculates BMR based on those factors and age. By the way, metabolism slows way down as we age. Also, I own a food scale and weigh and measure everything.
Yeah but you aren't looking to create a deficit from your BMR. You're looking to create a deficit from your TDEE, which is going to be quite a bit higher than your BMR 'cause, well, you're not in a coma. (Presumably).
Agree that it's tougher for smaller, older ladies. But you still don't need to eat 1000 calories or less to lose weight as long as you're getting a reasonable amount of exercise.
I believe she is talking about netting around 1000 to lose, based on context. She says that is lower limit and then she is adding in exercise. If that is what she is doing, 1000 is not unreasonable.
I believe that the 1200 calorie floor does older smaller women a disservice, since starting at 1200 and adding exercise calories and eating them back will not produce much of a deficit. Even at my age and weight, (47 and 131) NETTING 1200 does not produce much of a deficit.
0 -
I believe she is talking about netting around 1000 to lose, based on context. She says that is lower limit and then she is adding in exercise. If that is what she is doing, 1000 is not unreasonable.
I believe that the 1200 calorie floor does older smaller women a disservice, since starting at 1200 and adding exercise calories and eating them back will not produce much of a deficit. Even at my age and weight, (47 and 131) NETTING 1200 does not produce much of a deficit.
Yeah, I get that. I'm just saying that BMR actually is pretty irrelevant in the context of weight loss, because you can be an active person with a low BMR but higher TDEE, or a sedentary person with a TDEE close to BMR.
My BMR is estimated somewhere in the range of ~1200. But with daily activity and light exercise, my TDEE is in the 1800-1900 range, and I can create a pretty good deficit eating 1450 or so. True, that'll decline as I get older, and I agree that *some* women do need to dip below that 1200 calorie range to lose weight. But it's not unusual for women with low BMRs to maintain at hundreds of calories higher than that, just by staying moderately active.0 -
taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
First, that’s awesome progress. Second, I’m definitely in the same boat as you and @arditarose .
I’ve only gotten back into MFP about 6 weeks ago, as I decided it’s time for the last bit of weight to come off, but I had done strength training before about a year ago. I’m still seeing good strength gains at a deficit as well, but it’s getting slower, and it takes me a really long time to recover after a workout. I also eat well over 100g protein per day (magic ticket? I don’t know, but can’t hurt!).
Funny enough, my grand plan is also to get down to 125ish and then start focusing on weight training and do a slow bulk. I am also slightly horrified of the idea of gaining weight on purpose. However, pushing so much on both weights and cardio, while on low cals, is getting really hard on my body - I’m just physically fatigued. Not really sure what to do. I’m tempted to up my cals, but then my weight loss would be even slower. I don’t even know, so I’ll stop talking now. Nice to see I’m not alone
If I can add something, in regard of weight training and bulking: I recall @PwrLftr82 saying in another thread that she’s done two bulks/recomps, going from 114 to 127 and looking even more awesome after (at 5’6”) - I hope you don’t mind me calling you out, but it sounds like the three of us could really use some input from someone who’s done it! What’s a good time to bulk? Is it better to go down in weight first, or does it work from a higher starting weight? How big should the surplus be? How does cardio impact gains, if at all? Any thoughts would be really appreciated. And sorry for being creepy - I had just read your post yesterday and remembered it . 0 -
I believe she is talking about netting around 1000 to lose, based on context. She says that is lower limit and then she is adding in exercise. If that is what she is doing, 1000 is not unreasonable.
I believe that the 1200 calorie floor does older smaller women a disservice, since starting at 1200 and adding exercise calories and eating them back will not produce much of a deficit. Even at my age and weight, (47 and 131) NETTING 1200 does not produce much of a deficit.
Yeah, I get that. I'm just saying that BMR actually is pretty irrelevant in the context of weight loss, because you can be an active person with a low BMR but higher TDEE, or a sedentary person with a TDEE close to BMR.
My BMR is estimated somewhere in the range of ~1200. But with daily activity and light exercise, my TDEE is in the 1800-1900 range, and I can create a pretty good deficit eating 1450 or so. True, that'll decline as I get older, and I agree that *some* women do need to dip below that 1200 calorie range to lose weight. But it's not unusual for women with low BMRs to maintain at hundreds of calories higher than that, just by staying moderately active.
Yes, that sounds like me. But I have to be pretty determined to get in about 15 miles of run a week plus some walking and strength training. If I stop running, basically I have to stop eating!0 -
taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
First, that’s awesome progress. Second, I’m definitely in the same boat as you and @arditarose .
I’ve only gotten back into MFP about 6 weeks ago, as I decided it’s time for the last bit of weight to come off, but I had done strength training before about a year ago. I’m still seeing good strength gains at a deficit as well, but it’s getting slower, and it takes me a really long time to recover after a workout. I also eat well over 100g protein per day (magic ticket? I don’t know, but can’t hurt!).
Funny enough, my grand plan is also to get down to 125ish and then start focusing on weight training and do a slow bulk. I am also slightly horrified of the idea of gaining weight on purpose. However, pushing so much on both weights and cardio, while on low cals, is getting really hard on my body - I’m just physically fatigued. Not really sure what to do. I’m tempted to up my cals, but then my weight loss would be even slower. I don’t even know, so I’ll stop talking now. Nice to see I’m not alone
If I can add something, in regard of weight training and bulking: I recall @PwrLftr82 saying in another thread that she’s done two bulks/recomps, going from 114 to 127 and looking even more awesome after (at 5’6”) - I hope you don’t mind me calling you out, but it sounds like the three of us could really use some input from someone who’s done it! What’s a good time to bulk? Is it better to go down in weight first, or does it work from a higher starting weight? How big should the surplus be? How does cardio impact gains, if at all? Any thoughts would be really appreciated. And sorry for being creepy - I had just read your post yesterday and remembered it .
Hahaha...no worries! The key to bulking is to start from a low enough body fat %. My first bulk I started at 14% body fat (which was way too low for me) and bulked for 20 weeks, gaining 6 lbs total (after initial water weight was shed) 4 lbs were LBM, 2 lbs were fat. Second bulk wasn't as clean for a variety of reasons, but I ended up at 130 (after initial water weight shed) and have cut/recomped down to 127 and 17% bf.
Keys to bulking:- Lifting - I recommend you find a program you like and just do it (first bulk I did a 5-day/week bodybuilding split (Power, Muscle, Burn), second bulk I did a 4-day/week powerlifting plan (Wendler's 5/3/1))
- Cardio - Do cardio if you ENJOY it, but remember that any extra calories you burn are more cals you have to eat in your surplus. I used to be a runner, now I just take a walk at lunchtime.
- Food - Eat in a 250-300 calorie/day surplus. Weigh in weekly. If you're gain about .5 lbs in a week, you're good. If you're losing, increase your cals. If you're gaining faster, reduce your cals a bit. If you plateau, wait a week before changing your intake. The more you gain, the higher your intake will need to be.
- Macros - Protein about 1g/lb bodyweight, fat, at least .4g/lb bodyweight, the rest in carbs. In a bulk, carbs are your friend.
If you have any specific questions, feel free to PM me.0 -
taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
First, that’s awesome progress. Second, I’m definitely in the same boat as you and @arditarose .
I’ve only gotten back into MFP about 6 weeks ago, as I decided it’s time for the last bit of weight to come off, but I had done strength training before about a year ago. I’m still seeing good strength gains at a deficit as well, but it’s getting slower, and it takes me a really long time to recover after a workout. I also eat well over 100g protein per day (magic ticket? I don’t know, but can’t hurt!).
Funny enough, my grand plan is also to get down to 125ish and then start focusing on weight training and do a slow bulk. I am also slightly horrified of the idea of gaining weight on purpose. However, pushing so much on both weights and cardio, while on low cals, is getting really hard on my body - I’m just physically fatigued. Not really sure what to do. I’m tempted to up my cals, but then my weight loss would be even slower. I don’t even know, so I’ll stop talking now. Nice to see I’m not alone
If I can add something, in regard of weight training and bulking: I recall @PwrLftr82 saying in another thread that she’s done two bulks/recomps, going from 114 to 127 and looking even more awesome after (at 5’6”) - I hope you don’t mind me calling you out, but it sounds like the three of us could really use some input from someone who’s done it! What’s a good time to bulk? Is it better to go down in weight first, or does it work from a higher starting weight? How big should the surplus be? How does cardio impact gains, if at all? Any thoughts would be really appreciated. And sorry for being creepy - I had just read your post yesterday and remembered it .
Hahaha...no worries! The key to bulking is to start from a low enough body fat %. My first bulk I started at 14% body fat (which was way too low for me) and bulked for 20 weeks, gaining 6 lbs total (after initial water weight was shed) 4 lbs were LBM, 2 lbs were fat. Second bulk wasn't as clean for a variety of reasons, but I ended up at 130 (after initial water weight shed) and have cut/recomped down to 127 and 17% bf.
Keys to bulking:- Lifting - I recommend you find a program you like and just do it (first bulk I did a 5-day/week bodybuilding split (Power, Muscle, Burn), second bulk I did a 4-day/week powerlifting plan (Wendler's 5/3/1))
- Cardio - Do cardio if you ENJOY it, but remember that any extra calories you burn are more cals you have to eat in your surplus. I used to be a runner, now I just take a walk at lunchtime.
- Food - Eat in a 250-300 calorie/day surplus. Weigh in weekly. If you're gain about .5 lbs in a week, you're good. If you're losing, increase your cals. If you're gaining faster, reduce your cals a bit. If you plateau, wait a week before changing your intake. The more you gain, the higher your intake will need to be.
- Macros - Protein about 1g/lb bodyweight, fat, at least .4g/lb bodyweight, the rest in carbs. In a bulk, carbs are your friend.
If you have any specific questions, feel free to PM me.
This is so fantastically useful, I’m saving your post - thanks so much! It looks like I have a while to go until I consider doing a bulk (at least 8 more lbs). Going down in weight is just such a nuisance at this point, but I suppose patience is the name of the game. If you’ve got any thoughts on weight loss while lifting at a deficit, I know I’d love to hear them. In the meantime, gotta keep at it! Thanks again! 0 -
taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
First, that’s awesome progress. Second, I’m definitely in the same boat as you and @arditarose .
I’ve only gotten back into MFP about 6 weeks ago, as I decided it’s time for the last bit of weight to come off, but I had done strength training before about a year ago. I’m still seeing good strength gains at a deficit as well, but it’s getting slower, and it takes me a really long time to recover after a workout. I also eat well over 100g protein per day (magic ticket? I don’t know, but can’t hurt!).
Funny enough, my grand plan is also to get down to 125ish and then start focusing on weight training and do a slow bulk. I am also slightly horrified of the idea of gaining weight on purpose. However, pushing so much on both weights and cardio, while on low cals, is getting really hard on my body - I’m just physically fatigued. Not really sure what to do. I’m tempted to up my cals, but then my weight loss would be even slower. I don’t even know, so I’ll stop talking now. Nice to see I’m not alone
If I can add something, in regard of weight training and bulking: I recall @PwrLftr82 saying in another thread that she’s done two bulks/recomps, going from 114 to 127 and looking even more awesome after (at 5’6”) - I hope you don’t mind me calling you out, but it sounds like the three of us could really use some input from someone who’s done it! What’s a good time to bulk? Is it better to go down in weight first, or does it work from a higher starting weight? How big should the surplus be? How does cardio impact gains, if at all? Any thoughts would be really appreciated. And sorry for being creepy - I had just read your post yesterday and remembered it .
Hahaha...no worries! The key to bulking is to start from a low enough body fat %. My first bulk I started at 14% body fat (which was way too low for me) and bulked for 20 weeks, gaining 6 lbs total (after initial water weight was shed) 4 lbs were LBM, 2 lbs were fat. Second bulk wasn't as clean for a variety of reasons, but I ended up at 130 (after initial water weight shed) and have cut/recomped down to 127 and 17% bf.
Keys to bulking:- Lifting - I recommend you find a program you like and just do it (first bulk I did a 5-day/week bodybuilding split (Power, Muscle, Burn), second bulk I did a 4-day/week powerlifting plan (Wendler's 5/3/1))
- Cardio - Do cardio if you ENJOY it, but remember that any extra calories you burn are more cals you have to eat in your surplus. I used to be a runner, now I just take a walk at lunchtime.
- Food - Eat in a 250-300 calorie/day surplus. Weigh in weekly. If you're gain about .5 lbs in a week, you're good. If you're losing, increase your cals. If you're gaining faster, reduce your cals a bit. If you plateau, wait a week before changing your intake. The more you gain, the higher your intake will need to be.
- Macros - Protein about 1g/lb bodyweight, fat, at least .4g/lb bodyweight, the rest in carbs. In a bulk, carbs are your friend.
If you have any specific questions, feel free to PM me.
This is so fantastically useful, I’m saving your post - thanks so much! It looks like I have a while to go until I consider doing a bulk (at least 8 more lbs). Going down in weight is just such a nuisance at this point, but I suppose patience is the name of the game. If you’ve got any thoughts on weight loss while lifting at a deficit, I know I’d love to hear them. In the meantime, gotta keep at it! Thanks again!
Just keep lifting, eat your protein, and don't lose too fast. The faster you lose, the more of a chance that you're losing LBM along with your fat. It's not a race.0 -
taycupcake wrote: »Hey OP, just wanted to say I hear you on this. I’m 5’4” at around 133 (GW 123ish) and it’s a really pain getting there at this point. I got excited to see you also lift - I’ve been doing Starting Strength for a while now and just love it. I also add in a few weekly runs for cardio, and don’t eat back calories. I ate at 1200 for a while but that got old so I upped to 1300, except it’s killing me how slow my progress is. Besides, I really want to gain muscle too, not just strength, so I’m really torn about the best caloric intake. How do you balance food with weight training?
Well here's the deal for me. When I started lifting my noob gains were great. I gained a lot of strength pretty fast but being in a deficit it eventually stopped and I started feeling more tired and was having trouble lifting which was when I took a break. My plan was to drop another 5 pounds and get down to 125 and then do a slow bulk back to 130 so I could put some muscle on but I'm starting to think if my added cardio doesn't help I might need to do a slow bulk anyway to get my body running more efficiently. If you want to put on muscle, you have to to eat at a surplus, but to lose fat you obviously need a deficit. If I'm lifting and dieting I just make sure I'm getting at least 100g of protein a day. Also before I took a break I was carb cycling, doing less carbs on non-lifting days. How long have you been lifting? Progress will be slow on a deficit, but you should see some change in about 8 weeks I would say (though everyones different).
This was me before lifting:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/29/82187722/progresspic/cZUQUQyCsvsneWbtXdjAZbZSAOCeLYdByGew-610xh.jpg
and this is me after 8 weeks:
http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/30/82187722/progresspic/dwhcOhejKKacfjrXzIyXzseolmimZAyUxWoz-610xh.jpg
First, that’s awesome progress. Second, I’m definitely in the same boat as you and @arditarose .
I’ve only gotten back into MFP about 6 weeks ago, as I decided it’s time for the last bit of weight to come off, but I had done strength training before about a year ago. I’m still seeing good strength gains at a deficit as well, but it’s getting slower, and it takes me a really long time to recover after a workout. I also eat well over 100g protein per day (magic ticket? I don’t know, but can’t hurt!).
Funny enough, my grand plan is also to get down to 125ish and then start focusing on weight training and do a slow bulk. I am also slightly horrified of the idea of gaining weight on purpose. However, pushing so much on both weights and cardio, while on low cals, is getting really hard on my body - I’m just physically fatigued. Not really sure what to do. I’m tempted to up my cals, but then my weight loss would be even slower. I don’t even know, so I’ll stop talking now. Nice to see I’m not alone
If I can add something, in regard of weight training and bulking: I recall @PwrLftr82 saying in another thread that she’s done two bulks/recomps, going from 114 to 127 and looking even more awesome after (at 5’6”) - I hope you don’t mind me calling you out, but it sounds like the three of us could really use some input from someone who’s done it! What’s a good time to bulk? Is it better to go down in weight first, or does it work from a higher starting weight? How big should the surplus be? How does cardio impact gains, if at all? Any thoughts would be really appreciated. And sorry for being creepy - I had just read your post yesterday and remembered it .
Hahaha...no worries! The key to bulking is to start from a low enough body fat %. My first bulk I started at 14% body fat (which was way too low for me) and bulked for 20 weeks, gaining 6 lbs total (after initial water weight was shed) 4 lbs were LBM, 2 lbs were fat. Second bulk wasn't as clean for a variety of reasons, but I ended up at 130 (after initial water weight shed) and have cut/recomped down to 127 and 17% bf.
Keys to bulking:- Lifting - I recommend you find a program you like and just do it (first bulk I did a 5-day/week bodybuilding split (Power, Muscle, Burn), second bulk I did a 4-day/week powerlifting plan (Wendler's 5/3/1))
- Cardio - Do cardio if you ENJOY it, but remember that any extra calories you burn are more cals you have to eat in your surplus. I used to be a runner, now I just take a walk at lunchtime.
- Food - Eat in a 250-300 calorie/day surplus. Weigh in weekly. If you're gain about .5 lbs in a week, you're good. If you're losing, increase your cals. If you're gaining faster, reduce your cals a bit. If you plateau, wait a week before changing your intake. The more you gain, the higher your intake will need to be.
- Macros - Protein about 1g/lb bodyweight, fat, at least .4g/lb bodyweight, the rest in carbs. In a bulk, carbs are your friend.
If you have any specific questions, feel free to PM me.
This is so fantastically useful, I’m saving your post - thanks so much! It looks like I have a while to go until I consider doing a bulk (at least 8 more lbs). Going down in weight is just such a nuisance at this point, but I suppose patience is the name of the game. If you’ve got any thoughts on weight loss while lifting at a deficit, I know I’d love to hear them. In the meantime, gotta keep at it! Thanks again!
Just keep lifting, eat your protein, and don't lose too fast. The faster you lose, the more of a chance that you're losing LBM along with your fat. It's not a race.
I need to keep reminding myself that it’s not a race - patience is hard for me, but I know it’s essential. Thank you 0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions