HALP! Heavy Lifting Made Me SUPAH Bulky!!!
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arditarose wrote: »Yay for PHUL! I did it in maintenance and am going to back to it for a bulk this year. Love getting my powerlifting fix in early in the week.
I'm liking it so far, though I do it 3 days a week at the moment. I do the first 3 days then day 4 is the start of the next week. Hope after 10k to cut back a little on running and if I pick a gym closer to home I can do it at 4 days a week as intended. Planning to keep up with it until summer.
@psych101 - Always inspiring. Love the pictures. Maybe one day I'll learn how to flex for one of myself, we'll have to wait and see. hehe0 -
Arms progress - day one of stronglifts, compared to almost one year later!!
And I have no idea if I've put this one in here but stomach from day one of NROLFW which I completed then one year of stronglifts
And baby abs slowly emerging in my profile pic
I'm a huge advocate for women lifting. It will make you bulky....but in all the right places lol
WOW!! Amazing! If I may ask how many calories do you eat and your macro split? I'm trying to figure out best macro split to preserve muscle while on deficit...0 -
Bump! The second my PT says I can do this, I'm going to start Strong Curves! Big vacation next summer that will be all bikini, all the time. Will have to take before pics soon. (Blech.)0
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Thanks for the super comments everyone - I'm always a little hesitant to post pics on here lol
As for my intake, I have around about a 10-15% deficit from my TDEE - I've monitored my intake and loss for a really long time so I know my own sweet spot. I do take a break a maintenance every 4 months or so though. My macros are split roughly at protein 0.8g per lb of bodyweight, fat is 0.4g per lb and carbs are the rest mmmm carbs lol0 -
DontStopB_Leakin wrote: »To answer the "what did you do/are you doing?" questions:
I started with Stronglifts 5x5 (as I advanced, this was reduced to 3x5), which is an excellent full body, beginner program. I also highly recommend Starting Strength.
I currently do a push/pull/legs split, 3 times a week. My routine is currently broken down as follows:
Monday - Push:
DB Bench Press
DB Overhead Press
Upright Rows
Skullcrushers
Dumbbell Flyes
Wednesday - Legs
DB Squats
Romanian Deadlifts
Barbell Hip Thrusts
DB Bulgarian Split Squats
Abs (planks, sit ups, crunches, etc.)
Friday - Pull (with some added leg work)
Deadlifts
Barbell Row
DB Lunges
Glute Bridges
Hammer Curls
Reverse DB flyes.
May I friend you? I just started 5x5 have a lot to learn.0 -
scrittrice wrote: »Songbirdie90 wrote: »Wow everyone looks amazing!! Its probably already been asked a few times but can you still achieve these results using weight machines?
@Songbirdie90 any form of resistance training is a good idea. These results are because we kept as much muscle as we could while losing fat and that's why resistance training is a good idea
I personally don't use machines as I do prefer the free weights.
The free weights do help more so than machines because it forces you to use your stabilizer muscles such as your core where as machines don't.
What she said. Machines are better than nothing, but the results I've gotten with a barbell are much more striking than anything that ever happened with dumbbells and machines. YMMV, of course.
Especially with glutes.0 -
Thanks for the super comments everyone - I'm always a little hesitant to post pics on here lol
As for my intake, I have around about a 10-15% deficit from my TDEE - I've monitored my intake and loss for a really long time so I know my own sweet spot. I do take a break a maintenance every 4 months or so though. My macros are split roughly at protein 0.8g per lb of bodyweight, fat is 0.4g per lb and carbs are the rest mmmm carbs lol
Can you show how you get to the number of calories for each protein, fat, carbs. I.e. 169lbs x .8 G protein - then what do I do to get back to calories?
Thanks!0 -
Arms progress - day one of stronglifts, compared to almost one year later!!
And I have no idea if I've put this one in here but stomach from day one of NROLFW which I completed then one year of stronglifts
And baby abs slowly emerging in my profile pic
I'm a huge advocate for women lifting. It will make you bulky....but in all the right places lol
Are those abs just from the 5 SL exercises or did you add in core work? I'm unfamiliar with what the NROLFW program entails though, so maybe ab work is included in that one...0 -
PurringMyrrh wrote: »Arms progress - day one of stronglifts, compared to almost one year later!!
And I have no idea if I've put this one in here but stomach from day one of NROLFW which I completed then one year of stronglifts
And baby abs slowly emerging in my profile pic
I'm a huge advocate for women lifting. It will make you bulky....but in all the right places lol
Are those abs just from the 5 SL exercises or did you add in core work? I'm unfamiliar with what the NROLFW program entails though, so maybe ab work is included in that one...
No ab work - I occasionally throw in some swissball jackknife pike things cos they're fun and I have zero balance or coordination so they help with that! Other than that my stomach is the result of lifting and focusing on getting lean - slight calorie deficit and solid amount of protein
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Sunnygirl_2015 wrote: »Thanks for the super comments everyone - I'm always a little hesitant to post pics on here lol
As for my intake, I have around about a 10-15% deficit from my TDEE - I've monitored my intake and loss for a really long time so I know my own sweet spot. I do take a break a maintenance every 4 months or so though. My macros are split roughly at protein 0.8g per lb of bodyweight, fat is 0.4g per lb and carbs are the rest mmmm carbs lol
Can you show how you get to the number of calories for each protein, fat, carbs. I.e. 169lbs x .8 G protein - then what do I do to get back to calories?
Thanks!
I think you can adjust your daily grams for each in the MFP food settings? Theres 4 calories in every gram of protein, and 9 in every gram of fat0 -
psych101 - Thanks! I found the MFP settings you mentioned under the goals area for food macros. I'm just starting back at the gym, and meeting with a trainers in a week. Straight cardio just is not cutting it any more. I don't feel strong and it takes too much time with very little results.0
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Great job!0
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More please!0
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This thread has been quiet. Thought I'd bump it with my most recent since I officially started a bulk. Happy lifting gals.
ETA, sorry these are me at the same weight. I was a little flat in the dress because I was just coming out of a deficit.
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Nice! @arditarose. I'm hoping to post pretty soon. SL 5x5s for almost a year. Seeing awesome results!0
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You all look great. Keep lifting. It increases bone density, and one of the main ailments of humans as they get older is osteoporosis. You want to be the old woman/man who can "run with the youngest of them." Many old people fracture and break bones simply from a fall, or getting up too fast. Weight lifting increases bone density by a variable 20% margin, so anyone who tells you to stop because it makes you "bulky," doesn't have a clue. Women naturally have less bone density than men, so for its extra important for the gals. Strong women make strong families. Keep it up.
Haha "you want to be the old woman/man who can run with the youngest of them". Im 43, and playing Aussie rules footy and can't wait to compete against girls half my age! I'm having a huge offseason and will be fit and strong for day 1 preseason training in January. Goal is to be in the top 10 out of the 30 + girls for fitness. I love to see the girls reactions when they see how well I do. Their impressed that I can keep up with them as I guess most of the 40 something year olds that they know are their parents and family members who are sedentary/average normal unfit types. I also like to compete against myself by improving from the year before. It's a great challenge.
Awesome photos! Thanks for sharing. I love lifting heavy too! What a rush!!! How much do you girls maintain on? I'm able to maintain anywhere between 2000-2600 depending on the day. I'm currently losing eating around 2000. A few more months of a 5-20% defecit and then I'll just do a forever recomp at minus 5 % defecit!
I'm having an RMR test and dexa scan on Monday and I'll get my body fat % tested every 2 months along with taking photos.
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I missed this thread too. Maybe we can make it a sticky. 0
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Bumping for the awesomeness0
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Yup heavy lifting will transform you.
The after burn you get from this type of exercise is amazing
Through in some short time(5/10 min) intense h.I.I.t. sessions per day and you will burn more calories during exercise,after exercise and for several hours afterwards
Bravo
Very well done
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You all look great. Keep lifting. It increases bone density, and one of the main ailments of humans as they get older is osteoporosis. You want to be the old woman/man who can "run with the youngest of them." Many old people fracture and break bones simply from a fall, or getting up too fast. Weight lifting increases bone density by a variable 20% margin, so anyone who tells you to stop because it makes you "bulky," doesn't have a clue. Women naturally have less bone density than men, so for its extra important for the gals. Strong women make strong families. Keep it up.
Haha "you want to be the old woman/man who can run with the youngest of them". Im 43, and playing Aussie rules footy and can't wait to compete against girls half my age! I'm having a huge offseason and will be fit and strong for day 1 preseason training in January. Goal is to be in the top 10 out of the 30 + girls for fitness. I love to see the girls reactions when they see how well I do. Their impressed that I can keep up with them as I guess most of the 40 something year olds that they know are their parents and family members who are sedentary/average normal unfit types. I also like to compete against myself by improving from the year before. It's a great challenge.
Awesome photos! Thanks for sharing. I love lifting heavy too! What a rush!!! How much do you girls maintain on? I'm able to maintain anywhere between 2000-2600 depending on the day. I'm currently losing eating around 2000. A few more months of a 5-20% defecit and then I'll just do a forever recomp at minus 5 % defecit!
I'm having an RMR test and dexa scan on Monday and I'll get my body fat % tested every 2 months along with taking photos.
When I'm 128-135 I actually only maintain on 1800. I'm 5'4", lightly active, no cardio. I'm actually bulking on what you are cutting with...0 -
arditarose wrote: »This thread has been quiet. Thought I'd bump it with my most recent since I officially started a bulk. Happy lifting gals.
ETA, sorry these are me at the same weight. I was a little flat in the dress because I was just coming out of a deficit.
Absolutely fabulous!!! You are a great inspiration for me. Thank you. How long have you been weight training?0 -
PurringMyrrh wrote: »Arms progress - day one of stronglifts, compared to almost one year later!!
And I have no idea if I've put this one in here but stomach from day one of NROLFW which I completed then one year of stronglifts
And baby abs slowly emerging in my profile pic
I'm a huge advocate for women lifting. It will make you bulky....but in all the right places lol
Are those abs just from the 5 SL exercises or did you add in core work? I'm unfamiliar with what the NROLFW program entails though, so maybe ab work is included in that one...
No ab work - I occasionally throw in some swissball jackknife pike things cos they're fun and I have zero balance or coordination so they help with that! Other than that my stomach is the result of lifting and focusing on getting lean - slight calorie deficit and solid amount of protein
Thanks so much for the reply! You've no idea how happy that makes me. :laugh: I don't mind the core work, but I'd much rather lift. I am currently doing 5x5, but have started to add in some supplemental exercises just because I like the way it feels. I try my damndest to keep my core as tight as possible through all the motions in hopes that will help flatten things out (but I know nutrition plays a huge part in letting all the hard work shine through!)0 -
Stupid question, but what is considered "heavy lifting?" Also, does it help with your stomach muscles? AND, are there hand weights, maybe those adjustable ones, that you can do that is considered "heavy lifting?" I'm exerciseably dumb
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Kimegatron wrote: »Stupid question, but what is considered "heavy lifting?" Also, does it help with your stomach muscles? AND, are there hand weights, maybe those adjustable ones, that you can do that is considered "heavy lifting?" I'm exerciseably dumb
Heavy for you. When I'm training power I work in the 5 rep range, so lift weight that I can only rep out that many times. When I'm training hypertrophy I work in the 12 rep range. I don't really use hand weights. You might be able to start a program that way, eventually you'll need to get heavier. Barbell work is ideal.
There is an home/body weight version of Strong Curves that might be good for you.1 -
arditarose wrote: »Kimegatron wrote: »Stupid question, but what is considered "heavy lifting?" Also, does it help with your stomach muscles? AND, are there hand weights, maybe those adjustable ones, that you can do that is considered "heavy lifting?" I'm exerciseably dumb
Heavy for you. When I'm training power I work in the 5 rep range, so lift weight that I can only rep out that many times. When I'm training hypertrophy I work in the 12 rep range. I don't really use hand weights. You might be able to start a program that way, eventually you'll need to get heavier. Barbell work is ideal.
There is an home/body weight version of Strong Curves that might be good for you.
+1. I like simple strength programs at this point, but I've seen incredible results from MFP users doing Strong Curves. It's a very tempting program.0 -
arditarose wrote: »Kimegatron wrote: »Stupid question, but what is considered "heavy lifting?" Also, does it help with your stomach muscles? AND, are there hand weights, maybe those adjustable ones, that you can do that is considered "heavy lifting?" I'm exerciseably dumb
Heavy for you. When I'm training power I work in the 5 rep range, so lift weight that I can only rep out that many times. When I'm training hypertrophy I work in the 12 rep range. I don't really use hand weights. You might be able to start a program that way, eventually you'll need to get heavier. Barbell work is ideal.
There is an home/body weight version of Strong Curves that might be good for you.
+1. I like simple strength programs at this point, but I've seen incredible results from MFP users doing Strong Curves. It's a very tempting program.
I know! So tempting. I think about it all the time lol. I would really miss power lifting though! I'm running PHUL now so I get my fix of power lifting. I'm still trying to figure out how to incorporate some of Bret's glute work into my program...or at least the best way to do it.0 -
What is strong curves!? And I can't afford a dumb bell. Shoot, I'm totally derailing this thread, I'm so sorry! Everyone's photos look so amazing, I'm like "I WANT THAT BUT HOWWWW" lol0
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