Females only - lifting/weight training results?

Hi

From 2010-2012 I lost 33 kg. I'm 5'2 and got down to 57 kg. I look good at 57, even at 60 as I have some muscle.

The last 2 winters I put back on 9 kg but each spring/summer I got back to 57 in the space of 7 months.

This time around I've been recomping eating what I think has been somewhere around a 5 % defecit. SW was 66kg

I'm 8 weeks in and for the past month my scale has fluctuated between 63 kg - 64.4 kg. The scale has pretty much stayed about the same but I have lost fat. I tried my black australian size 8 skirt on a month ago and could not even do the zipper up at all. I tried it on a couple of days ago and I was amazed! I was able to zip it all the way up!! It's still tight though but I'm working on it. I'll try it on again in another month and see how it fits. I'm hoping to fit into it again in around maybe 8-10 weeks time I'm not sure. Im so glad I tried it on that morning as I was down because the scale read 64.4kg.

A bit of background. I lift heavy twice a week. I have a running program I follow 3 times a week (sprints and intervals anywhere from 100 metres - 1.2 km) I run because im getting fit for my sport. Preason starts in January. My times have improved and my performance in the weight room has improved. I'm getting stronger and lifting heavier. I also walk to and from work 4 days a week.

I'm interested in following this recomp through until I get to the same size as I was when I was 57 kg. When I got to 57 I was lifting heavy and running too. I started eating at a moderate defecit of between 10-20% around 1800-1900 calories the first couple of months, then as I lost the weight rather than decreasing my calories further like a lot of people do I increased my calories and defecit got smaller. The last 1-2 months I was eating between 0-10 % defecit.

But I'm also keen to drop my calories down and eat around 10 - 20 % defecit to lose a little quicker.

Here are my gross calorie amounts I ate to achieve the loss I've had

Week 1 - 2045
Week 2 - 1983
Week 3 - 2058
Week 4 - 2187
Week 5 - 1860
Week 6 - 1985
Week 7 - 2112

My goal has been to eat 1900 calories.

In the last couple of days I've tweaked a few things in my diet to try to stay under 2000 calories so I'll see how I go.

It's exciting that I have been able to do that skirt up now and the scale hasn't moved! So that's how I know I've progressed. I'm taking photos every 2 months this time around.

Actually as long as I keep losing fat and inches and my performance in the weight room and on the track improves I'm fine if it takes anywhere between 6-12 months to get back to 57 kg. And maybe this time 59 kg would be more realistic to maintain. The main reason I want to get bak to 57 is because its the number I got to twice before in the last 5 years & it would mean less impact on my joints being at a lighter scale weight. However the benefits of being 59 kg means I'd be able to eat a bit more and it's a scale weight I could more easily maintain. I got to 57 & then found I hovered mostly in the 59's so I didn't stay 57 for long.

Edited to add:

When I eventually get to 60 kg I am going to do a never ending 0-5 % recomp. I don't like the word maintenance. I'll try hard to have that little bit of a defecit 90 % of the time and I should be fine.

You look awesome!!

levitateme wrote: »

After losing about 30 lbs from diet and cardio only (March 2014 157 lbs):



After 6 months weight training while eating maintenance to surplus (September 2014 168 lbs):



I have gained 11 lbs but have lost 4 inches off my waist, 1 off my hips, 1 and a half off my thigh. My body continues to get smaller and tighter and I am eating damn near 3000 calories a day on average. Planning a cut in November to drop the last of the fat.

nice

meganridenour wrote: »

HOLY CANNOLI, you look amazing!!!

Thank you! I literally LOL'd at the "HOLY CANNOLI"

Thanks @LadyKT! Between those two pictures I ate around 1700-1800 calories per day with I think macros of 40P/25F/35C (might have been 40/30/30). I adjusted my macros many times and found the weight came off the quickest with that. I did crossfit classes 3-4x a week and sometimes ran 3-4 miles on the weekend when I felt like it.

Now I eat 30P/40F/30C and about 2200 calories (though my diary is set to 1800 I don't weigh much or log random bites, milk in my coffee etc. so I assume I eat 500 calories over what I log). I eat mostly meat, veggies, fruits, beans and full fat dairy (usually don't eat wheat due to an intolerance). Now I train 6 days a week. Sundays are rest days, Mondays, Wednesdays and Fridays I usually run a strength cycle (think bench, squats, presses and accessory work) and then do whatever the crossfit workout of the day is. Tuesday I train with an Olympic coach on clean and jerks and snatches (i'm hoping to be competitive some day), Thursdays I just do the crossfit workout of the day and Saturdays I do whatever the crossfit workout is and then a yoga class afterwards to help with mobility.

LadyKT wrote: »

I always change up my macros bc i feel like i put on muscle too quickly, rather than burn the fat that I need to in order to be "tiny with muscle" like I want to be.

As far as that is concerned I found that once I switched to my current macros, high fat, moderate carb and protein i've been able to lose a lot of fat and get pretty lean while maintaining my current muscle mass. While I do attribute much of the change in my body shape to lifting heavy weights, if you don't have access to bars and free weights there is a ton of body weight stuff you can do to build muscle and strength (look into TRX stuff for the home, it's relatively cheap).

Hope this helps!

You girls are certainly inspirational and will done to you all.
@LadyKT if you let us know what sort of equipment you have available someone might be able to give you some ideas. I have done SL with dumbbells before I was able to use barbell and rack. I know the Eat, Train, progress thread has some ideas on how to train with just dumbbells.

That's a type of dumbbell? There's a post called barbells routines when you only have dumbbells in the EAT, Train progress thread which has wonderful ideas that might help you out depending on how heavy your weights go. I only changed from dumbbells to barbell and rack last week and only had db to 14kg and it took me over 6months before I outgrew them.

christch wrote: »

That's a type of dumbbell? There's a post called barbells routines when you only have dumbbells in the EAT, Train progress thread which has wonderful ideas that might help you out depending on how heavy your weights go. I only changed from dumbbells to barbell and rack last week and only had db to 14kg and it took me over 6months before I outgrew them.

Looked for this thread, couldn't find it. Could you direct me? Thanks!

@au2run http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells#latest

liftingwateringcan wrote: »

@au2run http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells#latest

Thanks!!

Hey ladies! You've all been super inspiring and three weeks ago I started doing weight training instead of cardio(: I haven't noticed anything asthetically different with myself, but I've noticed my muscles feel harder and I am going up the weights super fast. I love how weight training makes me feel powerful and capable of things. I'm doing things in my everyday life that I normally don't because my mindset has become "if I can lift so-and-so pounds, then I can do this!"

But I do have a question. I'm at 1300 calories a day and I don't know if I should be eating 'clean' with the deficit or just eating normally with the deficit. Or would flexible eating be better? What works for you guys? I don't eat horribly all the time but I do love bread and pasta. I just want some input(:

You guys are awesome! Thank you so much for this thread.

I started Strong Lifts in Aug of this year, and I love it. I'm on stage 4 and just kinda got stalled. I have not been progressing in adding weight, I got sick for about a week, and just bleh. This is the kick in the pants I need!


I

Valdolen wrote: »

Hey ladies! You've all been super inspiring and three weeks ago I started doing weight training instead of cardio(: I haven't noticed anything asthetically different with myself, but I've noticed my muscles feel harder and I am going up the weights super fast. I love how weight training makes me feel powerful and capable of things. I'm doing things in my everyday life that I normally don't because my mindset has become "if I can lift so-and-so pounds, then I can do this!"

But I do have a question. I'm at 1300 calories a day and I don't know if I should be eating 'clean' with the deficit or just eating normally with the deficit. Or would flexible eating be better? What works for you guys? I don't eat horribly all the time but I do love bread and pasta. I just want some input(:

@Valdolen eat in a sustainable fashion. If you choose to eat "clean" then do that. If you want to eat what you want, making sure you get in you vitamins, minerals, and macros, then do that. (BTW, clean eating is just a buzz word that means something different to everyone. Also, there is nothing wrong with bread and pasta as long as those items aren't putting you over your calorie goal.)

Weightlifting is the best! You all look awesome ladies!