HALP! Heavy Lifting Made Me SUPAH Bulky!!!
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I have a question. I have been lifting for about 3 months and have seen great results. I am 5'11" and 155.9....just broke the 156 plateau this week so proud. I am in deficit eating around 1400 a day. I am a runner also so I get about 15 miles a week and weight lift 5 days a week. I don't follow any structured plan beyond what I have developed. I am about 7 pounds down but my jeans don't fit anymore. Now for the question, I am having trouble keeping my macros in line especially fat. It seems when I really try to meet or exceed my protein goal, I get in fat trouble. I eat a lot of nuts, eggs, chicken, tuna and some butter. What do you that are lifting heavy think about fat and do you worry about it? And if you do how do you keep under the goals....btw don't like protein shakes much....0
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emshields1 wrote: »I have a question. I have been lifting for about 3 months and have seen great results. I am 5'11" and 155.9....just broke the 156 plateau this week so proud. I am in deficit eating around 1400 a day. I am a runner also so I get about 15 miles a week and weight lift 5 days a week. I don't follow any structured plan beyond what I have developed. I am about 7 pounds down but my jeans don't fit anymore. Now for the question, I am having trouble keeping my macros in line especially fat. It seems when I really try to meet or exceed my protein goal, I get in fat trouble. I eat a lot of nuts, eggs, chicken, tuna and some butter. What do you that are lifting heavy think about fat and do you worry about it? And if you do how do you keep under the goals....btw don't like protein shakes much....
1400 calories sounds like a pretty low calorie goal for someone who's 5'11 and running 15 miles a week with strength training. As for high protein low fat food sources, my go to is nonfat plain greek yogurt.4 -
emshields1 wrote: »I have a question. I have been lifting for about 3 months and have seen great results. I am 5'11" and 155.9....just broke the 156 plateau this week so proud. I am in deficit eating around 1400 a day. I am a runner also so I get about 15 miles a week and weight lift 5 days a week. I don't follow any structured plan beyond what I have developed. I am about 7 pounds down but my jeans don't fit anymore. Now for the question, I am having trouble keeping my macros in line especially fat. It seems when I really try to meet or exceed my protein goal, I get in fat trouble. I eat a lot of nuts, eggs, chicken, tuna and some butter. What do you that are lifting heavy think about fat and do you worry about it? And if you do how do you keep under the goals....btw don't like protein shakes much....
I have that problem too. My preference of food used to be carb-based, especially lots of vegetable and fruit. Now I have more dairy products (pepper jack and also plain nonfat Greek yogurt), meat, and nuts because of the need of increasing my protein intake. The good side for having more fat is it t kind of takes over my need (or carving) of having carb-based snacks, but yes I'm worry about its negative effect to my existing health issue (suspecting it's hormone-sensitive and too much fat just doesn't sound right). I'm not sure if having more Greek yogurt is safer, but the fact that it has higher amount of protein & less fat/sugar (if it's plain) makes it a good alternative to red meat. I also have soy milk once a while as an alternative to 2% milk just to "buffer" the fat intake from other protein sources. I'd like to have more fish; unfortunately I don't live near the coast line & fish tends to be too expensive as a regular protein source...
By the way, I do think it's kind of hard to make adjustment to macro when the total budget is only 1400/day (I'm on about the same amount of daily calorie plan). I've tried making my protein go higher but that's like either lots of artificial ingredients (high protein ice cream bar) or lots of fat that comes with the natural protein source. I guess you can probably tell if your food choice is fine or not by your results..?! At least that's what I do at this point... I'd probably go more frequent for routine blood test just to make sure my increased fat intake does no harm.
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I've been lifting heavy for about 4 months. I don't think I look bulky.
The left side is me today. The right side (gym pic) is my first day of lifting. 12/28/15.
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Pasteurized Egg white- tuna ( canned wild caught) plant based protein powder you'll
Meet iprotein -no problem ( use almond milk low fat and low cal but high calsium)1 -
emshields1 wrote: »I have a question. I have been lifting for about 3 months and have seen great results. I am 5'11" and 155.9....just broke the 156 plateau this week so proud. I am in deficit eating around 1400 a day. I am a runner also so I get about 15 miles a week and weight lift 5 days a week. I don't follow any structured plan beyond what I have developed. I am about 7 pounds down but my jeans don't fit anymore. Now for the question, I am having trouble keeping my macros in line especially fat. It seems when I really try to meet or exceed my protein goal, I get in fat trouble. I eat a lot of nuts, eggs, chicken, tuna and some butter. What do you that are lifting heavy think about fat and do you worry about it? And if you do how do you keep under the goals....btw don't like protein shakes much....
How many grams of fat are you getting per day?0 -
arditarose wrote: »emshields1 wrote: »I have a question. I have been lifting for about 3 months and have seen great results. I am 5'11" and 155.9....just broke the 156 plateau this week so proud. I am in deficit eating around 1400 a day. I am a runner also so I get about 15 miles a week and weight lift 5 days a week. I don't follow any structured plan beyond what I have developed. I am about 7 pounds down but my jeans don't fit anymore. Now for the question, I am having trouble keeping my macros in line especially fat. It seems when I really try to meet or exceed my protein goal, I get in fat trouble. I eat a lot of nuts, eggs, chicken, tuna and some butter. What do you that are lifting heavy think about fat and do you worry about it? And if you do how do you keep under the goals....btw don't like protein shakes much....
How many grams of fat are you getting per day?
Between 70 and 90 grams. Always over by mfp standards.0 -
emshields1 wrote: »arditarose wrote: »emshields1 wrote: »I have a question. I have been lifting for about 3 months and have seen great results. I am 5'11" and 155.9....just broke the 156 plateau this week so proud. I am in deficit eating around 1400 a day. I am a runner also so I get about 15 miles a week and weight lift 5 days a week. I don't follow any structured plan beyond what I have developed. I am about 7 pounds down but my jeans don't fit anymore. Now for the question, I am having trouble keeping my macros in line especially fat. It seems when I really try to meet or exceed my protein goal, I get in fat trouble. I eat a lot of nuts, eggs, chicken, tuna and some butter. What do you that are lifting heavy think about fat and do you worry about it? And if you do how do you keep under the goals....btw don't like protein shakes much....
How many grams of fat are you getting per day?
Between 70 and 90 grams. Always over by mfp standards.
70 grams isn't bad. I don't know how you're doing that with 1400 calories though. Your meals must not be very high volume. I'm constantly trying to get above 50g.
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You have done an amazing job. keep pumping iron its working for you!!0
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I've been working on loosing weight for just a little over a year. I've been lifting heavy regularly since October. I'm about 185lbs, I try not to focus on then scale and focus on how I look.
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quiksylver296 wrote: »
x2 for both..you look great and love the suit.0 -
quiksylver296 wrote: »
x2 for both..you look great and love the suit.
X3!! Fabulous results!0 -
That means a lot you guys! I bought that suit BTW. Lol first bikini in a long time.5
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I'm completely excited to post this. I started lifting in November and basically have been working on recomposition. The first picture is from November and the security be is from tonight. Seeing slow progress, and loving the journey. I'm especially excited because my arms have always been a self-conscious point for me.
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vespiquenn wrote: »
I'm completely excited to post this. I started lifting in November and basically have been working on recomposition. The first picture is from November and the security be is from tonight. Seeing slow progress, and loving the journey. I'm especially excited because my arms have always been a self-conscious point for me.
love that shirt tho..puff into tuff.0 -
Ladies, this is amazing.
I want to start it too. I have been doing some exercise with 20b.
What kind of weight do you guys lift.
Can somebody guide me pleased0 -
@1concretegirl,
I too have a month to loose body fat due to some event.
Can i as you what kind of weight did u lift to get this kind of awesome result.0 -
SagarikaBedi wrote: »Ladies, this is amazing.
I want to start it too. I have been doing some exercise with 20b.
What kind of weight do you guys lift.
Can somebody guide me pleased
I do a program called Stronglifts 5X5. You can check it out at stronglifts.com. They have an app you can download to track your progress at the gym. Three sessions per week, about 45 minutes per session, so it fits into my lift relatively easily. I
it! 3 -
thank you @quiksylver2960
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@quiksylver296 how much weight do you normally lift...0
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SagarikaBedi wrote: »@quiksylver296 how much weight do you normally lift...
@SagarikaBedi She lifts more and more weight every week. 5x5 Stronglifts is a progressive program to get you to lift as much as possible using compound lifts.
She willingly updates a small group of friends on her progress every week at least and is an inspiration to us all.@quiksylver296 0 -
You look great but your chin and hair look way different in each picture, almost like two different people.
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quiksylver296 wrote: »SagarikaBedi wrote: »Ladies, this is amazing.
I want to start it too. I have been doing some exercise with 20b.
What kind of weight do you guys lift.
Can somebody guide me pleased
I do a program called Stronglifts 5X5. You can check it out at stronglifts.com. They have an app you can download to track your progress at the gym. Three sessions per week, about 45 minutes per session, so it fits into my lift relatively easily. I it!
Have to also agree. Loved stronglifts when I was at the gym. It was a quick program too taking typically 45-60 minutes depending on my rest time / time switching plates around. I also get easily distracted so that is my own fault.
*I have a young infant so no gym for me right now so I am doing a full body lift program for dumbbells at home now.0 -
SagarikaBedi wrote: »@quiksylver296 how much weight do you normally lift...
I recommend it as well...I started SL 5x5 in Sept 2013 and progressed quite fast. Switched to 3x5 for the summer then moved to an intermediate program 5/3/1 after that...no doing another program for endurance while keeping strength.
My only recommendation is not compare yourself against others...we all started at low weights (for us) and progressed to heavy (for us)1 -
Thanks SezxyStef....how low did u started and how much are u lifting now...0
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SagarikaBedi wrote: »Thanks SezxyStef....how low did u started and how much are u lifting now...
I started at the following:
Squat 45lb
BP 45lb
OHP 20lb
DL 90lb
Row 45lb
My PR's after 3 years of lifting are
Squat 210
BP 145 (bodyweight)
OHP 100
DL 235
Row 125 (I haven't done rows in 2 years)4 -
Thank you0
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