BBG to strictly weight training

demonica910
demonica910 Posts: 27 Member
edited November 18 in Goal: Gaining Weight and Body Building
I have a question for all of you who have been doing this for a while and/or people that have been in my shoes. I started off at 167 and FAT! I started BBG last July and lost 35lbs. It inspired me to build muscle and not just exercise. After the 24 weeks of 3 days a week of BBG I started lifting 5 days a week lifting each group of muscles per day. I've only ever done about 10-15 minutes jumping rope 3-4 days a week. I feel like I've noticed solid mass and I definitely have definition, but then I feel flabby as well. With BBG you're working a ton of muscles per workout and with weight training I'm just working a few at a time. Is this flab all in my head? Is this something that happens when you transition into weight training? Am I doing something wrong? What's the deal? Any suggestions or help would be greatly appreciated. Please let me know if I haven't given enough info. Thanks everyone!

Replies

  • trigden1991
    trigden1991 Posts: 4,658 Member
    If you were 167 with high bodyfat and have lost 35lbs, you are likely to still have a high bodyfat percentage. Lifting is great but I would advise eating in a calorie deficit to reduce bodyfat further.

    Everyone looks better (toned/defined/slimmer) when they have a lower bodyfat percentage.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    How tall are you? And can you describe your current workout?
  • sardelsa
    sardelsa Posts: 9,812 Member
    What are your stats? Have you been losing weight since you started lifting?

    Getting definition and losing the excess flab takes time and comes down to lower bodyfat %.

    Also not sure what you were doing but a lifting program that only focuses on one muscle per day, while it can work, most beginners would benefit more from a program that works each muscle at least twice a week (a full body program)
  • demonica910
    demonica910 Posts: 27 Member
    In response to trigden1991, I'm currently eating 1220 calories per day. Or at least that's my goal. I haven't been meeting that. This is a calorie deficit from what I was eating, obviously. How much more would you say I should be restricting? I am trying to build muscle. Thank you for your response.

    In response to psuLemon, I am 5'1". My workout is below. After every workout I do five minutes of abs with 30 second intervals of 10 different ab exercises. I had two kids and my belly was my main focus. :) My workout is below. I got this workout off the internet. Right now I'm better at following direction than making my own plan. I want to say I got it off of bodybuilding.com, but can't say for sure. Thank you for your response and any help you can provide!

    Sunday- Chest
    Barbell bench press 4 sets of 8-10 60lbs
    Incline dumbbell press 4 sets of 8-10 20lbs
    Decline 4 sets of 8-10 20lbs
    Dumbbell flys 4 sets of 8-10 15lbs
    Push ups to failure
    Abs
    Jump rope 10 minutes

    Monday-Legs
    Dumbbell lunge 5 sets of 8-10 20lbs
    Squat with barbell 5 sets of 8-10 60lbs
    Deadlifts 5 sets of 8-10 60lbs
    Standing calf raise 5 sets of 8-10 20lbs
    Walking lunges with 20lbs to failure
    Abs
    Jump rope 10 minutes

    Tuesday-Shoulders
    Military press 4 sets of 8-10 20lbs
    Seated dumbbell press 4 sets of 8-10 20lbs
    Dumbbell front raise and lateral raise 4 sets of 8-10 10lbs each front and lateral
    Dumbbell reverse fly 4 sets of 8-10 15lbs
    Abs
    Jump rop 10 minutes

    Wednesday-Back
    Suppose to do pull ups but I don't have a pull up bar or anything so I've been using my rowing machine as an alternative for now 4 sets of 8-10
    Bent over barbell row 4 sets of 8-10 40lbs
    One arm dumbbell row 4 sets of 8-10 15lbs
    Deadlifts 4 sets of 8-10 60lbs
    Dumbbell shrugs 4 sets of 8-10 20lbs
    Abs
    Jump rop 10 minutes

    Thursday-Biceps
    Standing bicep curl 4 sets of 8-10 20lbs
    Preacher curl 4 sets of 8-10 15lbs
    Standing hammer curl 4 sets of 8-10 15lbs
    Concentration curl 4 sets of 8-10 15lbs
    Reverse barbell curl 4 sets of 8-10 15lbs
    Abs
    Jump rop 10 minutes
  • demonica910
    demonica910 Posts: 27 Member
    Sardelsa I have been losing weight since I started. Towards the end of BBG I stopped losing weight and that's why I decided to start lifting and lift more days. I just started lifting last week with the above workouts and have lost an additional 2lbs. I haven't been losing weight, but my pant size has gone down. I know that it's gonna be years until I get to my goal...think Jen Heward! I was wondering the same thing. I feel like I was less flabby doing BBG, but don't necessarily want to do BBG again. Is there a program out there similar to BBG but with heavy weight? Thank you for your response and any help you can give!
  • sardelsa
    sardelsa Posts: 9,812 Member
    I am not very familiar with BBG.. but from what I can tell it is more circuit training, mostly cardio with some resistance work.
    You can check out this link for a list of programs...

    community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Popular ones are Strong Curves, New Rules of Lifting for Women, Strong Lifts too (but I don't think that is similar to BBG at all), also Thinner Leaner Stronger I've heard great things about. I have most experience with Strong Curves, you can check out the PDFs for free to see if you like it (but I do recommend getting the book) .. most of the exercises are supersets so it keeps your heart rate up and it changes every few weeks so it doesn't get boring.

    I had to look up Jen Heward and yea that body will take years of focused training and many muscle building (bulk) cycles.
    The thing is, in order to build muscle you have two options.. when you are closer or at your goal weight.. you can recomp (eat at maintenance and lift to build and lose) or you can lower your bodyfat then spend some time eating at a surplus (gaining weight) then cut. Then repeat.

    If you still have weight to lose, continue to eat at a deficit, keep protein high (around 0.8-1g per lb lean body weight or goal weight) and continue lifting.. this will help retain muscle as you lose fat so you will be in a better position body comp wise to gain muscle when you get to that point.
  • demonica910
    demonica910 Posts: 27 Member
    Sardelsa, thank you. I actually had looked at psuLemons post you referenced and it does have some good info. Thank you so much for responding it really helps. After looking at my workout, you think I need to do more power sets? I've read about them and it does seem beneficial and I have been trying to not rest too much between sets and still not lose form on the next. Thank you again for your response.
  • sardelsa
    sardelsa Posts: 9,812 Member
    No problem!

    I would go with a program that has supersets written it rather than trying to do them on your own, usually they are designed a certain way to rest a muscle while you work another.. or build on what you just worked without burning you out.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    demonica910 wrote: »
    Sardelsa, thank you. I actually had looked at psuLemons post you referenced and it does have some good info. Thank you so much for responding it really helps. After looking at my workout, you think I need to do more power sets? I've read about them and it does seem beneficial and I have been trying to not rest too much between sets and still not lose form on the next. Thank you again for your response.

    I think you need to focus on a total body type workout and not isolation days. An upper/lower split like PHUL or one of the programs that @sardelsa mentioned would be a good start...
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    demonica910 wrote: »
    Sardelsa, thank you. I actually had looked at psuLemons post you referenced and it does have some good info. Thank you so much for responding it really helps. After looking at my workout, you think I need to do more power sets? I've read about them and it does seem beneficial and I have been trying to not rest too much between sets and still not lose form on the next. Thank you again for your response.

    You are new to lifting, keep it simple. Most of the programs suggested are standard linear progression without any fancy drop, super, power, etc... sets... because generally speaking, they aren't needed and/or may not even be beneficial for you currently.

    If you want a long term program, TLS, SC and NROL4W will be good.
  • demonica910
    demonica910 Posts: 27 Member
    So I decided to buy Strong Curves to see what it's about. After reading it I realized that the program I was on definitely was NOT going to work they way I wanted. I started Strong Curves today and was satisfied after my workout instead of yearning for more! Thanks to everyone for your input and suggestions.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    demonica910 wrote: »
    So I decided to buy Strong Curves to see what it's about. After reading it I realized that the program I was on definitely was NOT going to work they way I wanted. I started Strong Curves today and was satisfied after my workout instead of yearning for more! Thanks to everyone for your input and suggestions.

    Welcome to the darkside >:)
  • LovesDogsAndBooks
    LovesDogsAndBooks Posts: 190 Member
    I just ordered "Strong Curves" and "Thinner leaner stronger", can't wait for them to get here!
  • demonica910
    demonica910 Posts: 27 Member
    LovesDogsAndBooks wrote: »
    I just ordered "Strong Curves" and "Thinner leaner stronger", can't wait for them to get here!

    Yay! I'm excited for you! I couldn't wait to get the physical book because I wanted it now, Now, NOW! I bought the iBook and it ended up being cheaper. I hope we both get awesome results!

  • sardelsa
    sardelsa Posts: 9,812 Member
    demonica910 wrote: »
    So I decided to buy Strong Curves to see what it's about. After reading it I realized that the program I was on definitely was NOT going to work they way I wanted. I started Strong Curves today and was satisfied after my workout instead of yearning for more! Thanks to everyone for your input and suggestions.

    Yay!! Glad to hear you enjoyed it :)
  • LovesDogsAndBooks
    LovesDogsAndBooks Posts: 190 Member
    demonica910 wrote: »
    LovesDogsAndBooks wrote: »
    I just ordered "Strong Curves" and "Thinner leaner stronger", can't wait for them to get here!

    Yay! I'm excited for you! I couldn't wait to get the physical book because I wanted it now, Now, NOW! I bought the iBook and it ended up being cheaper. I hope we both get awesome results!

    I hope so, too! Good luck!
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