No idea what to do!!
Silkysausage
Posts: 502 Member
I'm new to weightlifting, around a few months.
I started on the resistance machines with almost immediate beginners gains. I'm female, 5 foot 3 inches and weight 117 pounds. I did start off at 119 pounds but have lost 2 pounds.
I go to the gym 4 days a week and include 10 minutes of rowing before lifting and twice a week include 45 minutes of Functional Training before lifting. I want muscle gains, so I need to increase my food intake and have become bamboozled by all the info there is on the matter.
I have just set MFP to gain 0.5 pounds per week and my activity level at lightly active as a massage therapist 3 days per week but I do all chores around the house, cooking, cleaning etc.
1. Am I 'Lightly active' or 'Active?
2. Do I add another 250 cals to the 1,870 calories on MFP orr is this only for TDEE calculations?
2. When do I 'cut'?
I started on the resistance machines with almost immediate beginners gains. I'm female, 5 foot 3 inches and weight 117 pounds. I did start off at 119 pounds but have lost 2 pounds.
I go to the gym 4 days a week and include 10 minutes of rowing before lifting and twice a week include 45 minutes of Functional Training before lifting. I want muscle gains, so I need to increase my food intake and have become bamboozled by all the info there is on the matter.
I have just set MFP to gain 0.5 pounds per week and my activity level at lightly active as a massage therapist 3 days per week but I do all chores around the house, cooking, cleaning etc.
1. Am I 'Lightly active' or 'Active?
2. Do I add another 250 cals to the 1,870 calories on MFP orr is this only for TDEE calculations?
2. When do I 'cut'?
0
Replies
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To be honest, it can be a bit of trial and error. If you are using MFP you need to add your exercise calories. If using TDEE it is already accounted for. Choose one method and stick to it and track your weight (the first few weeks your weight will likely jump up so don't get alarmed and lower your intake just yet)
Typically people cut when they reach a bodyfat level they aren't comfortable with. This will be different for everyone.. depends how lean you started. I usually start my bulks fairly lean..and end them due to time it will take to cut.. also when I lose most of my ab definition, when I don't look that great in my clothes anymore, when I am somewhat satisfied with my muscle size (for that cycle) etc.5 -
Use MFP and set it to gain 0.5lb per week.
Eat back intentional exercise cals as well.
See what the scales do after 4 - 6 weeks and tweak as necessary.3 -
I've never eaten my exercise cals as MFP seems a little confused when inputting certain exercise terms? Anyway, thank you so much guys for your input!0
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Put yourself as lightly active as your 3 day a week job has you on your feet a lot (general housework is included in sedentary).
Getting between .8-1g protein and .35-.45 fat is a good macro goal, carbs fill in the rest.
Start eating back your exercise calories. Use MFP numbers (or an activity tracker), monitor your gain for a full menstrual cycle, then adjust your exercise calories up or down by 25% as needed.
(MFP has always been pretty accurate for my cardio and lifting)
If you are using machines here is a good programme. I would encourage you to move to free weights if/when you are comfortable, or at least work some into your machine routine.
Cheers, h.
https://www.bodybuilding.com/content/ultimate-beginners-machine-workout-for-women.html
ETA: for your weight routine look under the 'cardio' section, ithas an entry for weight lifting. Just enter the total time you spent on weights, including rest periods. It won't give you a lot of calories, but as you are gaining every little bit helps.3 -
middlehaitch wrote: »Put yourself as lightly active as your 3 day a week job has you on your feet a lot (general housework is included in sedentary).
Getting between .8-1g protein and .35-.45 fat is a good macro goal, carbs fill in the rest.
Start eating back your exercise calories. Use MFP numbers (or an activity tracker), monitor your gain for a full menstrual cycle, then adjust your exercise calories up or down by 25% as needed.
(MFP has always been pretty accurate for my cardio and lifting)
If you are using machines here is a good programme. I would encourage you to move to free weights if/when you are comfortable, or at least work some into your machine routine.
Cheers, h.
https://www.bodybuilding.com/content/ultimate-beginners-machine-workout-for-women.html
ETA: for your weight routine look under the 'cardio' section, ithas an entry for weight lifting. Just enter the total time you spent on weights, including rest periods. It won't give you a lot of calories, but as you are gaining every little bit helps.
Can I adjust these values on MFP?0 -
Arggh! I can change the values but to set to grams MFP wants me to pay premium..how do I work out the percentages instead?0
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I found that setting to 40 carb, 30 protein, and 30 fat was close enough.
See how that does for you. No need to go premium, just look to getting close- perfection isn't needed.
Cheers, h.
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Silkysausage wrote: »Arggh! I can change the values but to set to grams MFP wants me to pay premium..how do I work out the percentages instead?
Just put the percentages as close to the number as you can, it doesn't really matter that much1 -
What worked for me is weight loss then gaining muscle mass. I’m 50 years old, 5’8” was 226lbs in April this year. Since being at the gym ( roughly 5 days a week averaging 45 minutes to an hour each day ) I’m now 200 lbs , but building muscle from lean protein, low carbs but some good fats. It’s a trial and error progress for each individual0 -
Johncalvinfields wrote: »What worked for me is weight loss then gaining muscle mass. I’m 50 years old, 5’8” was 226lbs in April this year. Since being at the gym ( roughly 5 days a week averaging 45 minutes to an hour each day ) I’m now 200 lbs , but building muscle from lean protein, low carbs but some good fats. It’s a trial and error progress for each individual
Is it necessary to post pictures of yourself in every single thread?
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I’m also so confused with this calorie thing2
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