My body has decided to maintain at 110, but I'm not happy...
Missatomicbombx
Posts: 8 Member
Hello,
Background: I am a 24 year old female, only 5ft. At my highest I weighed 150 lbs. I am now 110 and I feel like this is where my body wants to be. I was at 100 back in November, but it was difficult for me to stay there without dieting.
I don't hate my body, but I am not completely happy with it. I would like to lose 5-10 lbs but don't know how to go about it. I am currently eating 1800 calories. 3 weeks ago, I joined the gym and have been going at least 4 times a week. I don't focus on cardio. I do strength exercises involving kettle bells, barbells, lunges, squats, planks... I fluctuate at 109 and 110. I thought I could lose these last 10 lbs just through exercise or at least see a difference: a slimmer waist, toned arms and legs. Should I lower my calories? How low should I go? Any other suggestions?
Before at 100:
Waist: 26
Hips: 35
Now at 110:
Waist: 26
Hips: 36
I'm actually not upset that my hips increased... But I would like my waist to decrease.
Background: I am a 24 year old female, only 5ft. At my highest I weighed 150 lbs. I am now 110 and I feel like this is where my body wants to be. I was at 100 back in November, but it was difficult for me to stay there without dieting.
I don't hate my body, but I am not completely happy with it. I would like to lose 5-10 lbs but don't know how to go about it. I am currently eating 1800 calories. 3 weeks ago, I joined the gym and have been going at least 4 times a week. I don't focus on cardio. I do strength exercises involving kettle bells, barbells, lunges, squats, planks... I fluctuate at 109 and 110. I thought I could lose these last 10 lbs just through exercise or at least see a difference: a slimmer waist, toned arms and legs. Should I lower my calories? How low should I go? Any other suggestions?
Before at 100:
Waist: 26
Hips: 35
Now at 110:
Waist: 26
Hips: 36
I'm actually not upset that my hips increased... But I would like my waist to decrease.
0
Replies
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Start working a progressive strength training program like Stronglifts 5X5 or Strong Curves. Lifting heavy (for you) weights and progressively increasing them will improve your body composition. This makes you look better, even when your weight doesn't change (or even gets higher).
Check out how this woman looks at 123 lbs and at 137 lbs. Which would you like to look like?
10 -
Do heavy weight lifting.1
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When I hit my goal weight over three years ago, I was at the size I thought I should be at - 5'3", 128, size 8. Over the next year, I started attending strength classes (Body Pump, etc.) and doing some free weights. During that year, I maybe lost a pound, but I also lost two sizes, to a size 4. I don't do heavy weights - 15 - 20lb at the most for some muscles, 12- 15 for others.
This was me 2015 before my injury in September from a bike injury that left me with a fractured groin.
This is me in January after being sedentary for three months and sidelined until February. I was a little squishy, but didn't change my size or weight.
10 -
Any estimates on my body fat? The handheld body fat calc has ranged from 22-25%.
Bikini picture was taken May 21st, a few days before my menstrual cycle, the other two were taken June 6th.
Monday and Thursdays:
Warm up: 5 minutes cardio
Lateral Band Walks
Lunges, 10 kg kettle bells in each hand
Goblet Squats: 14 kg 3*15
Romanian deadlifts: 60 lbs, 3*15
Hip bridges: 60 lbs, 3*15
Step ups: highest black box I can find
Kettle bell swings: 10 kg, 3*15
Squats with barbell: 50, 3*15
Abductor: 90, until I can't anymore
Glutes machine: until I can't anymore
I honestly can't lift a barbell heavier than 50 lbs. I was told to use the squat machine, but I started at 40 lbs and am now able to lift 50 lbs onto my shoulders and squat.
Tuesday, Wednesday, Friday:
I don't have a set routine. Lots of plank variations, leg lifts, dip stand. For arms I do pull one day, push the next day... If someone could help me build or find a nice core routine, that'd be appreciated.0 -
Seriously, use a proven program like Stronglifts. You can check it out at Stronglifts.com and download the app to track your progress at the gym. You'll get much better results than from creating your own workout.
Here's my before and after - even though the after isn't recent and I'm made much more improvement since.
10 -
Get a good quality hula hoop and use it often. This should tighten up your abs nicely!1
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Missatomicbombx wrote: »
Any estimates on my body fat? The handheld body fat calc has ranged from 22-25%.
Bikini picture was taken May 21st, a few days before my menstrual cycle, the other two were taken June 6th.
Monday and Thursdays:
Warm up: 5 minutes cardio
Lateral Band Walks
Lunges, 10 kg kettle bells in each hand
Goblet Squats: 14 kg 3*15
Romanian deadlifts: 60 lbs, 3*15
Hip bridges: 60 lbs, 3*15
Step ups: highest black box I can find
Kettle bell swings: 10 kg, 3*15
Squats with barbell: 50, 3*15
Abductor: 90, until I can't anymore
Glutes machine: until I can't anymore
I honestly can't lift a barbell heavier than 50 lbs. I was told to use the squat machine, but I started at 40 lbs and am now able to lift 50 lbs onto my shoulders and squat.
Tuesday, Wednesday, Friday:
I don't have a set routine. Lots of plank variations, leg lifts, dip stand. For arms I do pull one day, push the next day... If someone could help me build or find a nice core routine, that'd be appreciated.
Honestly I would follow a solid heavy lifting program with cardio on off-days for a few months and not worry about the scale. Your weight may stay the same or even go up but your body composition will change entirely. I would work on strength with heavy weights, 3-4 sets of 6-8 reps. Free weights and body weight exercises rather than machines. I found that changed my body the most.3 -
I downloaded the stronglifts app, and I'm all for the hula hoop! I never learned as kid, but would love too now!3
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Missatomicbombx wrote: »I downloaded the stronglifts app, and I'm all for the hula hoop! I never learned as kid, but would love too now!
Sweet! Have fun! I love Stronglifts.1 -
pbandalyssa wrote: »Missatomicbombx wrote: »
Any estimates on my body fat? The handheld body fat calc has ranged from 22-25%.
Bikini picture was taken May 21st, a few days before my menstrual cycle, the other two were taken June 6th.
Monday and Thursdays:
Warm up: 5 minutes cardio
Lateral Band Walks
Lunges, 10 kg kettle bells in each hand
Goblet Squats: 14 kg 3*15
Romanian deadlifts: 60 lbs, 3*15
Hip bridges: 60 lbs, 3*15
Step ups: highest black box I can find
Kettle bell swings: 10 kg, 3*15
Squats with barbell: 50, 3*15
Abductor: 90, until I can't anymore
Glutes machine: until I can't anymore
I honestly can't lift a barbell heavier than 50 lbs. I was told to use the squat machine, but I started at 40 lbs and am now able to lift 50 lbs onto my shoulders and squat.
Tuesday, Wednesday, Friday:
I don't have a set routine. Lots of plank variations, leg lifts, dip stand. For arms I do pull one day, push the next day... If someone could help me build or find a nice core routine, that'd be appreciated.
Honestly I would follow a solid heavy lifting program with cardio on off-days for a few months and not worry about the scale. Your weight may stay the same or even go up but your body composition will change entirely. I would work on strength with heavy weights, 3-4 sets of 6-8 reps. Free weights and body weight exercises rather than machines. I found that changed my body the most.
I second the free weights, as much as possible. There really isn't any machine's movement that doesn't have a free weight equivalent. Although I'd say free weights are superior anyway.
& lots of calisthenics for toning your belly.0 -
I'm going to echo what everyone else has said, heavy lifting. Heavy means heavy for you - I noticed you said you squat with 50 lbs, and that's a great start! Look into Stronglifts 5x5 or some of the programs on Bodybuilding.com. I just finished a lifting program called Crush60 and saw awesome results, another option you could check out.
When I got serious about lifting I saw all my measurements go down (particularly waist) even though I didn't lose a single pound. With your weight, height, and goals, I think that's the way to go for you.2 -
I should've posted weeks ago. I've been so down about my body, it's great to hear suggestions and I feel very motivated! Thank you so much!
Any diet tips as I give stronglifts and free weights a go? I have my macros set to 40f/35c/25p.0 -
Missatomicbombx wrote: »I should've posted weeks ago. I've been so down about my body, it's great to hear suggestions and I feel very motivated! Thank you so much!
Any diet tips as I give stronglifts and free weights a go? I have my macros set to 40f/35c/25p.
Macros are a personal choice. Whatever keeps you full and fueled. I am personally at 40/30/30, so we're not far off. I try to hit 0.8 grams of protein for each pound of my weight, which works out to about 145 grams a day. Once I hit my protein macro, my fat and carbs usually fall in place pretty close to goal.1 -
Get 80-100 grams of protein, get 30-40 grams of fats. Fill the rest up with some carbs and whatever else.1
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Yeah. You're slim enough. If you start lifting heavy you'll see the improvements you want. Especially if you like lifting, this is the way to go.3
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quiksylver296 wrote: »Start working a progressive strength training program like Stronglifts 5X5 or Strong Curves. Lifting heavy (for you) weights and progressively increasing them will improve your body composition.
This ... if you keep using the same weight/resistance every session, nothing will change. You have to make it progressively harder over time, or your body finds a new balance and stays put.
At your height and age, your ideal range is 95-128 lbs., putting your smack in the middle at your current of 110.
Try to get 1.2-1.8g/kg protein, at least 20g carbs, and at least 30g fat. Beyond that, follow whatever % breakdown based on your preferences.
1 -
I'm eating 100-110 grams of protein most days, but 30-40 grams of fat is difficult for me. I lost the 40 lbs when I loosely followed the primal diet. I have reintroduced whole grains back into my diet, but I'm still iffy about carbs and I fell in love with fat.0
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Missatomicbombx wrote: »I'm eating 100-110 grams of protein most days, but 30-40 grams of fat is difficult for me. I lost the 40 lbs when I loosely followed the primal diet. I have reintroduced whole grains back into my diet, but I'm still iffy about carbs and I fell in love with fat.
You mean you find 30-40g of fat to be too little or too much?0 -
Missatomicbombx wrote: »Hello,
Background: I am a 24 year old female, only 5ft. At my highest I weighed 150 lbs. I am now 110 and I feel like this is where my body wants to be. I was at 100 back in November, but it was difficult for me to stay there without dieting.
I don't hate my body, but I am not completely happy with it. I would like to lose 5-10 lbs but don't know how to go about it. I am currently eating 1800 calories. 3 weeks ago, I joined the gym and have been going at least 4 times a week. I don't focus on cardio. I do strength exercises involving kettle bells, barbells, lunges, squats, planks... I fluctuate at 109 and 110. I thought I could lose these last 10 lbs just through exercise or at least see a difference: a slimmer waist, toned arms and legs. Should I lower my calories? How low should I go? Any other suggestions?
Before at 100:
Waist: 26
Hips: 35
Now at 110:
Waist: 26
Hips: 36
I'm actually not upset that my hips increased... But I would like my waist to decrease.
One thing to add, that I didn't see so far (but only skimmed the thread, I admit):
If you significantly ramped up your strength training just 3 weeks ago, you may yet see an impact on your scale weight . . . but, especially if you feel some sore or "worked out feeling" muscles, you're probably holding onto a little extra water weight for muscle repair. If you are, that can mask fat loss temporarily, until the fat loss outpaces the water gain. Just keep up the good work, hydrate well, and give it some more time.
I had to take a weight training break due to some physical issues, after lifting steadily for a few months, and saw at least a 2-pound drop that wasn't accounted for by calories, so at least a bit of the "temporary" water weight gain can be long-term (IMO) as long as the muscle repair is ongoing.1 -
Too little at 40. I'm eating closer to 70-80 g of fat.
I definitely feel sore for days after I do my Monday and Thursday routine. I think it's just harder now that progress is so slow. Especially having to go by body changes instead of the scale... I need to learn patience.
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Missatomicbombx wrote: »Too little at 40. I'm eating closer to 70-80 g of fat.
I definitely feel sore for days after I do my Monday and Thursday routine. I think it's just harder now that progress is so slow. Especially having to go by body changes instead of the scale... I need to learn patience.
Nothing wrong with higher fat.2 -
Missatomicbombx wrote: »Too little at 40. I'm eating closer to 70-80 g of fat.
I definitely feel sore for days after I do my Monday and Thursday routine. I think it's just harder now that progress is so slow. Especially having to go by body changes instead of the scale... I need to learn patience.
Lots of people do Low Carb, High Fat (LCHF). Which is why I said do what makes you feel full and fueled.2 -
I'm going to echo what everyone else has said, heavy lifting. Heavy means heavy for you - I noticed you said you squat with 50 lbs, and that's a great start! Look into Stronglifts 5x5 or some of the programs on Bodybuilding.com. I just finished a lifting program called Crush60 and saw awesome results, another option you could check out.
When I got serious about lifting I saw all my measurements go down (particularly waist) even though I didn't lose a single pound. With your weight, height, and goals, I think that's the way to go for you.
I myself have found my purchase of fractional plates really helpful for Stronglifts. I can increase the weight slower on certain lifts, which sometimes is the only way it feels possible. So even though they're pricey, if you LIKE Stronglifts, I'd recommend getting a set of fractional plates.0 -
I'm going to echo what everyone else has said, heavy lifting. Heavy means heavy for you - I noticed you said you squat with 50 lbs, and that's a great start! Look into Stronglifts 5x5 or some of the programs on Bodybuilding.com. I just finished a lifting program called Crush60 and saw awesome results, another option you could check out.
When I got serious about lifting I saw all my measurements go down (particularly waist) even though I didn't lose a single pound. With your weight, height, and goals, I think that's the way to go for you.
I myself have found my purchase of fractional plates really helpful for Stronglifts. I can increase the weight slower on certain lifts, which sometimes is the only way it feels possible. So even though they're pricey, if you LIKE Stronglifts, I'd recommend getting a set of fractional plates.
I did this, too, when I started stalling out. I could not make the jump from 125 lb bench press to 130, or 75 lb OHP to 80. Fractional plates helped me there. You probably don't need them right away, but may eventually.
I got these.
https://www.amazon.com/CFF-Competition-Rubber-Fractional-Weight/dp/B0158QP2EY/ref=sr_1_6?s=sports-and-fitness&ie=UTF8&qid=1466108196&sr=1-6&keywords=fractional+plates0 -
quiksylver296 wrote: »I'm going to echo what everyone else has said, heavy lifting. Heavy means heavy for you - I noticed you said you squat with 50 lbs, and that's a great start! Look into Stronglifts 5x5 or some of the programs on Bodybuilding.com. I just finished a lifting program called Crush60 and saw awesome results, another option you could check out.
When I got serious about lifting I saw all my measurements go down (particularly waist) even though I didn't lose a single pound. With your weight, height, and goals, I think that's the way to go for you.
I myself have found my purchase of fractional plates really helpful for Stronglifts. I can increase the weight slower on certain lifts, which sometimes is the only way it feels possible. So even though they're pricey, if you LIKE Stronglifts, I'd recommend getting a set of fractional plates.
I did this, too, when I started stalling out. I could not make the jump from 125 lb bench press to 130, or 75 lb OHP to 80. Fractional plates helped me there. You probably don't need them right away, but may eventually.
I got these.
https://www.amazon.com/CFF-Competition-Rubber-Fractional-Weight/dp/B0158QP2EY/ref=sr_1_6?s=sports-and-fitness&ie=UTF8&qid=1466108196&sr=1-6&keywords=fractional+plates
Hahahah I needed them for OHP starting at 50 lb, and use them for bench at 65 lbs as well!
See, OP, different for everyone
I use these ones, but they clink a lot when lifting so they were attention grabbing in the gym. I would have preferred rubber coated, but all my weights are not... because I was attempting to cut cost a bit.
https://www.amazon.com/Mesha-Fitness-Olympic-Fractional-Plates/dp/B0179B4LLQ/ref=sr_1_25?s=sports-and-fitness&ie=UTF8&qid=1466108602&sr=1-25&keywords=fractional+plates0 -
A couple notes here...I got my body fat done (15-point calipers by an experienced trainer) both post weight lifting and then again the next day with much better/lower results. It was VERY off after working out. He explained the muscles have glycogen pump for hours after training. So that's one thing I want to point out.
Secondly, for me, when I was 100 pounds vs when I was 110 pounds (now)...I look much better now, even 10 years later, with muscle, then I ever did as a skinny 100 pounds. Yeah, my stomach is an inch bigger around, but I have defined muscles and low fat, thus it still looks as narrow as it was. My legs are more defined and my cellulite is mostly gone, though my legs measure an inch bigger. My trainer doesn't even do tape measuring, because he says it doesn't matter when you get to this point. The only thing matters is how you look (and feel) in the mirror and in clothes.
So I will repeat what others have said, keep lifting heavy, keep pushing yourself, you can't squat more than 50 pounds now, but I bet if you keep at it, then try 60 pounds in a couple of weeks, you will be able to!1 -
You are not losing weight at 1800? How 'bout cutting to 1300?0
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Yeah I couldn't tell if you are trying to lose at 1800 or what. I mean, I'm 5'4" and 138-140 lbs and 1800 is about maintenance for me.0
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