@samanthaluangphixay

I mean, she'd know better than I...

For the start, the macros you have listed will do just fine. If you decide to stick with lifting and need to run an eventual bulk phase (even if it's lean), your calories will be much higher, and you'll likely have to shift your macros to more like 5%c, 20%p, 75% fat. If you have a premium MFP account, it's a bit easier, because you can just set your protein and carb macros as hard numbers, and not have to worry about juggling the percentages as your caloric demands increase.

This all assumes that you want to maintain LCHF/Keto, which will likely be determined after about two years of weight progression. If you're just looking to get yourself decently strong, there's no reason to ever abandon it. However, if you end up looking to compete (believe me, it can happen at any time, my ex-wife went from wanting to lose fat, to competing in powerlifting meets within 8 months), you'll start needing to look into some different tweaks. Granted, stuff like meal timing, refeeds, etc. really don't become much of a concern until you're about five years in. Worrying about it before then is just wasted effort.

All a new strength trainee really needs to worry about is eating well enough to fuel their efforts, learning motions, and getting a good base of strength going. Much of the latter will come in the form of neuromuscular adaptation anyway, less so from actual muscle accumulation. You already have a lot more muscle than you realize. Just gotta make your brain realize how to use it.

You may see a slight increase in your sodium needs, as you put forth more physical exertion, but you'll need to gauge that one on how you feel.

The only other suggestion I would make, is only stick to machines until you are a little more comfortable with your movements, or my personal preference is to forgo them altogether at first, in favor of bodyweight work. They can be fine for accessory work/burndowns/etc., but barbell and bodyweight work force you to learn to balance, while machines forever support the weight for you, except in the direction it's designed to go.

Yeah, if it's that bad, starting with machines may be your best bet to get the work in. However, remember, your balance sucks, because your brain can't use your stabilizers, which I assure you, are there, because you'd look like Boneless Chicken otherwise when you try to walk. Adding in some bodyweight work as soon as you are strong enough to do so will help this.

To give you a personal example: I have been completely detrained for years. It really hit me a couple of weeks ago, when I couldn't even stand on one foot to put a sock on, without tipping over. Within a week of being back in the gym (barbell and bodyweight work) though, nearly all of my balance has returned, and now it's just a matter of progressing back up.

Shadowmf023 wrote: »

Gallowmere1984 wrote: »

Shadowmf023 wrote: »

Gallowmere1984 wrote: »

because you'd look like Boneless Chicken otherwise when you try to walk.

I feel so old now that I remember the days of Cow and Chicken and Powerpuff Girls

You calling me old? Apparently those cartoons are seeing a pretty big comeback now. I haven't watched TV in years though, so I can't verify.

Those cartoons made my childhood great. I hate all the new stuff.

And no, not directly.

I'm 23 FYI.

Well, I'm 31, so I guess that would make me a hair old in comparison. Speaking of hair, yeah, my hairline says the same thing.

Also, read this as a good primer. http://www.lift-run-bang.com/2015/11/beginner-lessons-early-mistakes-to-avoid.html

One of my favorite quotes from it: "Think of it as good muscle parenting. Neglecting certain muscles is like leaving your toddler alone all day to figure out how to cook because they are hungry. It just doesn't make a lot of sense."

Ahhh it deleted my long post!

Here it is again:

I remember in your other thread that you were going to ask a trainer to design a routine for you. Express your goals so they don't throw any random routine at you.

Form over weight, especially because you don't want to get injured.

The weight room can be intimidating but just focus on yourself and after a few trips, you will walk in and feel more confident. You have every right to be there, just as much as the dude doing dumbbell presses with fifty pound weights.

Bodybuilding.com is a great resource as mentioned up thread. I'm going to throw my favourite program into the ring: Stronglifts 5x5. It is a beginner strength training program that takes you through five compound lifts which utilize multiple muscle groups rather than focusing on one part. It has an easy to follow app that allows you to track progress and includes how to videos. They start you off with the 45 lb barbell but you can change the weight to something lower to start, which is great if your gym has fixed weight barbells that start at like ten or twenty pounds.

As for nutrition, I think the others covered it very well so I will leave it at that. I'm the one who lifts and then eats bacon and eggs afterwards so...

samanthaluangphixay wrote: »

Ahhh it deleted my long post!

Here it is again:

I remember in your other thread that you were going to ask a trainer to design a routine for you. Express your goals so they don't throw any random routine at you.

Form over weight, especially because you don't want to get injured.

The weight room can be intimidating but just focus on yourself and after a few trips, you will walk in and feel more confident. You have every right to be there, just as much as the dude doing dumbbell presses with fifty pound weights.

Bodybuilding.com is a great resource as mentioned up thread. I'm going to throw my favourite program into the ring: Stronglifts 5x5. It is a beginner strength training program that takes you through five compound lifts which utilize multiple muscle groups rather than focusing on one part. It has an easy to follow app that allows you to track progress and includes how to videos. They start you off with the 45 lb barbell but you can change the weight to something lower to start, which is great if your gym has fixed weight barbells that start at like ten or twenty pounds.

As for nutrition, I think the others covered it very well so I will leave it at that. I'm the one who lifts and then eats bacon and eggs afterwards so...

I'd do this too, if my stomach weren't so damned angry at me about the whole thing. Unfortunately, I have to keep my post-lift consumption to mostly liquid.

Sounds like a better plan to me. Keep one thing in mind though: weights will put a little less stress on your respiratory system than cardio work, BUT if you start shortening rest times or supersetting (as I often do) you may find yourself having issues breathing again. Just means you need a bit more time between sets, or to dial your reps back a bit. You can compensate for the rep reduction via increased resistance if need be.

For reference, when I am running, even HIIT, the highest HR spike I see is about 180, and that only lasts for about 30 seconds. When squatting and deadlifting I stay in the 150-165 range for almost all of it, including rest periods (though my rests are almost always less than a minute, unless I am 1RM testing).

Great thread, thank you! A few of my questions were answered.

Shadowmf023 wrote: »

samanthaluangphixay wrote: »

I feel I didn't need as much rest when beginning because I was already primed to exercise but as things got heavier (for me), I found myself utilizing the rest timer with my program's app which gives you up to 3 mins for rest.

When I last did weight training, like I said above, it was 10-12 reps with 30 seconds rest for 2-3 sets. But I got impatient and lowered it to 15secs in time. And still did fine.

I actually enjoyed that program. I got stronger real fast on it. As a complete newb, by the end of month 2 on it I already tripled the amount of weight I started with. Don't know if that's normal but it was pretty darn awesome to me.

Definitely normal. A couple other things - make sure you're talking to a competent trainer; it's harder to find one than you think. Also, I'm not a fan of trying to combine cardio and lifting - it's a poor compromise with a worse return on your investment of time and energy once you're through the acclimation period.

Since other forms of cardio seem to be off the table for you right now, just going for regular walks or hikes will provide you with all the cardio you need for long life and good health. You won't become an endurance or speed athlete that way, but for health and good function walking and hiking are excellent and all you really need.

Lifting is another story, however. The benefits of lifting heavy things are numerous, and those benefits increase as we age. For example, the main obstacle to quality of life for older folks is loss of muscle mass, coordination, and function. The only solution to that reduction in quality of life is lifting! I know it's hard to relate to at 23, but I'm training my 71 year old father and his QOL has improved immeasurably as he has gotten stronger and more capable.

Onr other thing to know - unless you start using steroids, you won't/can't get giant muscles no matter how strong you get or how much you lift. It's part of being female.

As @samanthaluangphixay alluded to above - go for strength. Throwing around pastel-colored weights for dozens or hundreds of reps will not give you the physical durability, bone density, flexibility, strong joints, mental strength, and confidence that moving really heavy (for you) iron will.

I know everyone says to remain keto during lifting and there's no need to cycle carbs but honestly I feel like my strength is not what it used to be pre-keto. I don't have that power behind my lifts anymore. I feel like I have more intensity when I have higher carb days? Could it be all in my head? I've been keto for a year now.

Gallowmere1984 wrote: »

genmon00 wrote: »

Majcolorado wrote: »

Lifting is another story, however. The benefits of lifting heavy things are numerous, and those benefits increase as we age. For example, the main obstacle to quality of life for older folks is loss of muscle mass, coordination, and function. The only solution to that reduction in quality of life is lifting! I know it's hard to relate to at 23, but I'm training my 71 year old father and his QOL has improved immeasurably as he has gotten stronger and more capable..

So true! As I do my internship, I see many not so old people struggle with lack of muscle mass and cooridination. As we age, mobility IS independence so we have to start NOW taking care of our muscles and bones. As women, we lose muscle mass more quickly so its imperative that we do some sort of strength training (or I've come to believe). Please correct me @Majcolorado if I'm misinformed.

No, you're absolutely right. Due to the female hormonal makeup, you may be more predisposed to catabolism, if your muscles remain unused. This is caused by the same thing that causes women to have a harder time building muscle and dropping fat to begin with: lower testosterone and higher estrogen, respectively.

Spot on, both of you.

It's worth reiterating the extra concern for women of bone density that you mentioned, @genmon00. The one solution to that problem that transcends all other solutions is resistance training. Drugs and supplements don't actually work without it.