New body building
rickiimarieee
Posts: 2,212 Member
Okay so I’ve lost the weight I wanted to lose. Hit my goal weight. I’m new to body building so I have no idea where to start! Can someone help because I have no idea what my diet should be like, no idea what I should be working or what exercises to do
1
Replies
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Hi again - look at Starting Strength , or Strong Lifts, and follow it for 3 months as it is written - eat about 200 cal over your maintenance - eat 1 gm protein per lb of body weight/day - 25-30 gm fat, the rest can be carbs or whatever. monitor your weight. you will want to maintain or gain 0.5 lb per week maybe 1 lb if your waist measurement stays the same.
How much weight did you lose?2 -
Hi again - look at Starting Strength , or Strong Lifts, and follow it for 3 months as it is written - eat about 200 cal over your maintenance - eat 1 gm protein per lb of body weight/day - 25-30 gm fat, the rest can be carbs or whatever. monitor your weight. you will want to maintain or gain 0.5 lb per week maybe 1 lb if your waist measurement stays the same.
How much weight did you lose?
25-30g fat sounds ridiculously low - I would recommend minimum 0.35-0.45g per lb and protein 0.8g per lb of body weight.
OP, your diet doesn't need to be any different, just more food. Do you actually want to gain weight (bulking comes with fat and muscle gain) or do recomp?
The stickies at the top of the page are helpful, and there's one on finding the best lifting program for you. Read through all of tgem8 -
What are your goals?
I would probably start with getting to know your maintenance and starting there before jumping into anything, look into recomp and hang out there for a while, at least a few months.. unless you have very specific bodybuilding goals and want to bulk/gain weight/add mass to your frame.
If you are interested in recomp here is a great thread.
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p13 -
What are your goals?
I would probably start with getting to know your maintenance and starting there before jumping into anything, look into recomp and hang out there for a while, at least a few months.. unless you have very specific bodybuilding goals and want to bulk/gain weight/add mass to your frame.
If you are interested in recomp here is a great thread.
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1livingleanlivingclean wrote: »Hi again - look at Starting Strength , or Strong Lifts, and follow it for 3 months as it is written - eat about 200 cal over your maintenance - eat 1 gm protein per lb of body weight/day - 25-30 gm fat, the rest can be carbs or whatever. monitor your weight. you will want to maintain or gain 0.5 lb per week maybe 1 lb if your waist measurement stays the same.
How much weight did you lose?
25-30g fat sounds ridiculously low - I would recommend minimum 0.35-0.45g per lb and protein 0.8g per lb of body weight.
OP, your diet doesn't need to be any different, just more food. Do you actually want to gain weight (bulking comes with fat and muscle gain) or do recomp?
The stickies at the top of the page are helpful, and there's one on finding the best lifting program for you. Read through all of tgem
What’s recomp? I would say my maintenance is somewhere around 1,300 calories.0 -
Hi again - look at Starting Strength , or Strong Lifts, and follow it for 3 months as it is written - eat about 200 cal over your maintenance - eat 1 gm protein per lb of body weight/day - 25-30 gm fat, the rest can be carbs or whatever. monitor your weight. you will want to maintain or gain 0.5 lb per week maybe 1 lb if your waist measurement stays the same.
How much weight did you lose?
I lost 40 pounds0 -
rickiimarieee wrote: »What are your goals?
I would probably start with getting to know your maintenance and starting there before jumping into anything, look into recomp and hang out there for a while, at least a few months.. unless you have very specific bodybuilding goals and want to bulk/gain weight/add mass to your frame.
If you are interested in recomp here is a great thread.
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1livingleanlivingclean wrote: »Hi again - look at Starting Strength , or Strong Lifts, and follow it for 3 months as it is written - eat about 200 cal over your maintenance - eat 1 gm protein per lb of body weight/day - 25-30 gm fat, the rest can be carbs or whatever. monitor your weight. you will want to maintain or gain 0.5 lb per week maybe 1 lb if your waist measurement stays the same.
How much weight did you lose?
25-30g fat sounds ridiculously low - I would recommend minimum 0.35-0.45g per lb and protein 0.8g per lb of body weight.
OP, your diet doesn't need to be any different, just more food. Do you actually want to gain weight (bulking comes with fat and muscle gain) or do recomp?
The stickies at the top of the page are helpful, and there's one on finding the best lifting program for you. Read through all of tgem
What’s recomp? I would say my maintenance is somewhere around 1,300 calories.
Recomp = eating at maintenance, following a progressive lifting program, enabling you to very slowly lose fat as you very slowly gain muscle to maintain your weight but tighten up your physique.
Are you very short? 1300 sounds low for maintenance - how did you determine that? How many calories were you eating to lose? And what was your rate of loss?0 -
1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?1 -
livingleanlivingclean wrote: »rickiimarieee wrote: »What are your goals?
I would probably start with getting to know your maintenance and starting there before jumping into anything, look into recomp and hang out there for a while, at least a few months.. unless you have very specific bodybuilding goals and want to bulk/gain weight/add mass to your frame.
If you are interested in recomp here is a great thread.
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1livingleanlivingclean wrote: »Hi again - look at Starting Strength , or Strong Lifts, and follow it for 3 months as it is written - eat about 200 cal over your maintenance - eat 1 gm protein per lb of body weight/day - 25-30 gm fat, the rest can be carbs or whatever. monitor your weight. you will want to maintain or gain 0.5 lb per week maybe 1 lb if your waist measurement stays the same.
How much weight did you lose?
25-30g fat sounds ridiculously low - I would recommend minimum 0.35-0.45g per lb and protein 0.8g per lb of body weight.
OP, your diet doesn't need to be any different, just more food. Do you actually want to gain weight (bulking comes with fat and muscle gain) or do recomp?
The stickies at the top of the page are helpful, and there's one on finding the best lifting program for you. Read through all of tgem
What’s recomp? I would say my maintenance is somewhere around 1,300 calories.
Recomp = eating at maintenance, following a progressive lifting program, enabling you to very slowly lose fat as you very slowly gain muscle to maintain your weight but tighten up your physique.
Are you very short? 1300 sounds low for maintenance - how did you determine that? How many calories were you eating to lose? And what was your rate of loss?
I’m about 5’2. I was eating under 1,200 calories a day to lose. And I lost about 1/2 to a pound a week. Then I started eating 1,200 when I got near my goal and the weight loss was very very slow. But now I eat at 1,300 daily and I haven’t lost any in about 3 months! So that’s how I assumed my maintenance was 1,3000 -
1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?
I’m about 5’2. I was eating under 1,200 calories a day to lose. And I lost about 1/2 to a pound a week. Then I started eating 1,200 when I got near my goal and the weight loss was very very slow. But now I eat at 1,300 daily and I haven’t lost any in about 3 months! So that’s how I assumed my maintenance was 1,300 but no I was just doing walks and some runs. But nothing ever daily.0 -
rickiimarieee wrote: »1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?
I’m about 5’2. I was eating under 1,200 calories a day to lose. And I lost about 1/2 to a pound a week. Then I started eating 1,200 when I got near my goal and the weight loss was very very slow. But now I eat at 1,300 daily and I haven’t lost any in about 3 months! So that’s how I assumed my maintenance was 1,300 but no I was just doing walks and some runs. But nothing ever daily.
Are you weighing all your food, everyday? Did you just start lifting recently? (which can lead to some water retention band cause stalls on the scale). Even if your tracking isn't 100% and you aren't losing after a few weeks then most likely you are eating at maintenance, which is fine since that is your goal anyhow. In order to lose fat and gain muscle over time, follow a lifting program, get adequate protein (0.8-1g per lb bodyweight), and enjoy the ride.3 -
rickiimarieee wrote: »1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?
I’m about 5’2. I was eating under 1,200 calories a day to lose. And I lost about 1/2 to a pound a week. Then I started eating 1,200 when I got near my goal and the weight loss was very very slow. But now I eat at 1,300 daily and I haven’t lost any in about 3 months! So that’s how I assumed my maintenance was 1,300 but no I was just doing walks and some runs. But nothing ever daily.
how long were you eating under 1200 calories? which btw is too little even for someone of your height. 1200 is the minimum(unless under a drs care or you are an outlier)1 -
rickiimarieee wrote: »1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?
I’m about 5’2. I was eating under 1,200 calories a day to lose. And I lost about 1/2 to a pound a week. Then I started eating 1,200 when I got near my goal and the weight loss was very very slow. But now I eat at 1,300 daily and I haven’t lost any in about 3 months! So that’s how I assumed my maintenance was 1,300 but no I was just doing walks and some runs. But nothing ever daily.
Are you weighing all your food, everyday? Did you just start lifting recently? (which can lead to some water retention band cause stalls on the scale). Even if your tracking isn't 100% and you aren't losing after a few weeks then most likely you are eating at maintenance, which is fine since that is your goal anyhow. In order to lose fat and gain muscle over time, follow a lifting program, get adequate protein (0.8-1g per lb bodyweight), and enjoy the ride.
is it possible that she has some adpative thermogenesis going on since she ate under 1200 for a period of time?(not sure how long). I agree 1300 is low for maintenance. I mean IM taller and older but my bmr is 1272 and my maintenance is 1900(before exercise).0 -
CharlieBeansmomTracey wrote: »rickiimarieee wrote: »1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?
I’m about 5’2. I was eating under 1,200 calories a day to lose. And I lost about 1/2 to a pound a week. Then I started eating 1,200 when I got near my goal and the weight loss was very very slow. But now I eat at 1,300 daily and I haven’t lost any in about 3 months! So that’s how I assumed my maintenance was 1,300 but no I was just doing walks and some runs. But nothing ever daily.
Are you weighing all your food, everyday? Did you just start lifting recently? (which can lead to some water retention band cause stalls on the scale). Even if your tracking isn't 100% and you aren't losing after a few weeks then most likely you are eating at maintenance, which is fine since that is your goal anyhow. In order to lose fat and gain muscle over time, follow a lifting program, get adequate protein (0.8-1g per lb bodyweight), and enjoy the ride.
is it possible that she has some adpative thermogenesis going on since she ate under 1200 for a period of time?(not sure how long). I agree 1300 is low for maintenance. I mean IM taller and older but my bmr is 1272 and my maintenance is 1900(before exercise).
Possibly. I did after 10 weeks (tested RMR at the beginning and end) of intense diet and exercise (the drop was more significant than what would be attributed to the weight/muscle loss). .. Got it back up reverse dieting (jumped to "new" maintenance immediately and kept increasing from there)0 -
CharlieBeansmomTracey wrote: »rickiimarieee wrote: »1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?
I’m about 5’2. I was eating under 1,200 calories a day to lose. And I lost about 1/2 to a pound a week. Then I started eating 1,200 when I got near my goal and the weight loss was very very slow. But now I eat at 1,300 daily and I haven’t lost any in about 3 months! So that’s how I assumed my maintenance was 1,300 but no I was just doing walks and some runs. But nothing ever daily.
Are you weighing all your food, everyday? Did you just start lifting recently? (which can lead to some water retention band cause stalls on the scale). Even if your tracking isn't 100% and you aren't losing after a few weeks then most likely you are eating at maintenance, which is fine since that is your goal anyhow. In order to lose fat and gain muscle over time, follow a lifting program, get adequate protein (0.8-1g per lb bodyweight), and enjoy the ride.
is it possible that she has some adpative thermogenesis going on since she ate under 1200 for a period of time?(not sure how long). I agree 1300 is low for maintenance. I mean IM taller and older but my bmr is 1272 and my maintenance is 1900(before exercise).
Perhaps.. plus some added muscle loss without exercise.. but I'd first like to know how her tracking is. I think if it is it is fairly easily repaired though.2 -
livingleanlivingclean wrote: »CharlieBeansmomTracey wrote: »rickiimarieee wrote: »1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?
I’m about 5’2. I was eating under 1,200 calories a day to lose. And I lost about 1/2 to a pound a week. Then I started eating 1,200 when I got near my goal and the weight loss was very very slow. But now I eat at 1,300 daily and I haven’t lost any in about 3 months! So that’s how I assumed my maintenance was 1,300 but no I was just doing walks and some runs. But nothing ever daily.
Are you weighing all your food, everyday? Did you just start lifting recently? (which can lead to some water retention band cause stalls on the scale). Even if your tracking isn't 100% and you aren't losing after a few weeks then most likely you are eating at maintenance, which is fine since that is your goal anyhow. In order to lose fat and gain muscle over time, follow a lifting program, get adequate protein (0.8-1g per lb bodyweight), and enjoy the ride.
is it possible that she has some adpative thermogenesis going on since she ate under 1200 for a period of time?(not sure how long). I agree 1300 is low for maintenance. I mean IM taller and older but my bmr is 1272 and my maintenance is 1900(before exercise).
Possibly. I did after 10 weeks (tested RMR at the beginning and end) of intense diet and exercise (the drop was more significant than what would be attributed to the weight/muscle loss). .. Got it back up reverse dieting (jumped to "new" maintenance immediately and kept increasing from there)
what I was thinking that it might be. of course if not logging accurately that could be it too.0 -
rickiimarieee wrote: »1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?
I’m about 5’2. I was eating under 1,200 calories a day to lose. And I lost about 1/2 to a pound a week. Then I started eating 1,200 when I got near my goal and the weight loss was very very slow. But now I eat at 1,300 daily and I haven’t lost any in about 3 months! So that’s how I assumed my maintenance was 1,300 but no I was just doing walks and some runs. But nothing ever daily.
Are you weighing all your food, everyday? Did you just start lifting recently? (which can lead to some water retention band cause stalls on the scale). Even if your tracking isn't 100% and you aren't losing after a few weeks then most likely you are eating at maintenance, which is fine since that is your goal anyhow. In order to lose fat and gain muscle over time, follow a lifting program, get adequate protein (0.8-1g per lb bodyweight), and enjoy the ride.
Yes I weigh everything that goes into my body and I just started about two days ago with my weight squats!0 -
CharlieBeansmomTracey wrote: »rickiimarieee wrote: »1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?
I’m about 5’2. I was eating under 1,200 calories a day to lose. And I lost about 1/2 to a pound a week. Then I started eating 1,200 when I got near my goal and the weight loss was very very slow. But now I eat at 1,300 daily and I haven’t lost any in about 3 months! So that’s how I assumed my maintenance was 1,300 but no I was just doing walks and some runs. But nothing ever daily.
Are you weighing all your food, everyday? Did you just start lifting recently? (which can lead to some water retention band cause stalls on the scale). Even if your tracking isn't 100% and you aren't losing after a few weeks then most likely you are eating at maintenance, which is fine since that is your goal anyhow. In order to lose fat and gain muscle over time, follow a lifting program, get adequate protein (0.8-1g per lb bodyweight), and enjoy the ride.
is it possible that she has some adpative thermogenesis going on since she ate under 1200 for a period of time?(not sure how long). I agree 1300 is low for maintenance. I mean IM taller and older but my bmr is 1272 and my maintenance is 1900(before exercise).
What is adaptive thermogenesis? I ate under 1,200 for about 7 months0 -
rickiimarieee wrote: »CharlieBeansmomTracey wrote: »rickiimarieee wrote: »1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?1300 does seem quite low to maintain.. what are your stats?
Were you doing any lifting or resistance training when you lost the 40lbs?
I’m about 5’2. I was eating under 1,200 calories a day to lose. And I lost about 1/2 to a pound a week. Then I started eating 1,200 when I got near my goal and the weight loss was very very slow. But now I eat at 1,300 daily and I haven’t lost any in about 3 months! So that’s how I assumed my maintenance was 1,300 but no I was just doing walks and some runs. But nothing ever daily.
Are you weighing all your food, everyday? Did you just start lifting recently? (which can lead to some water retention band cause stalls on the scale). Even if your tracking isn't 100% and you aren't losing after a few weeks then most likely you are eating at maintenance, which is fine since that is your goal anyhow. In order to lose fat and gain muscle over time, follow a lifting program, get adequate protein (0.8-1g per lb bodyweight), and enjoy the ride.
is it possible that she has some adpative thermogenesis going on since she ate under 1200 for a period of time?(not sure how long). I agree 1300 is low for maintenance. I mean IM taller and older but my bmr is 1272 and my maintenance is 1900(before exercise).
What is adaptive thermogenesis? I ate under 1,200 for about 7 months
https://www.ncbi.nlm.nih.gov/pubmed/23404923
https://www.ncbi.nlm.nih.gov/pubmed/23535105
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-3-25
0 -
How many pounds of dumb bells should I start .
I have 5 pounds . That I am doing .
I want to build muscles on my arms .
I do biking and walking for my legs.
I am also doing the ketos diet plan.0 -
How many pounds of dumb bells should I start .
I have 5 pounds . That I am doing .
I want to build muscles on my arms .
I do biking and walking for my legs.
I am also doing the ketos diet plan.
if you can make your own post instead of posting on this one that way you can get answers to your question alone.3 -
CharlieBeansmomTracey wrote: »How many pounds of dumb bells should I start .
I have 5 pounds . That I am doing .
I want to build muscles on my arms .
I do biking and walking for my legs.
I am also doing the ketos diet plan.
if you can make your own post instead of posting on this one that way you can get answers to your question alone.
Thank you. Even after reading everyone's replies they could've easily found their answers there.
OP you have 2 options.
-eat at maintenance and go for recomp while following a structured lifting program such as the one recommended above. Your progress will be slow, but it will be easier to manipulate without any sudden gains.
-eat in a small surplus of about 250 cals a day while aiming to gain .5lbs a week. This will yield faster more noticeable results but also you will gain some fat along with it. Not much but it is inevitable. Also following a structured program
PLEASE DO NOT make your own program. It will be suboptimal. You may know what goals you want to achieve, but not what you need to get there. This is not a remark towards your capabilities, but one that has years of experience and wants to save you many of the same mistakes. You wouldn't try to build your own car without having the utmost knowledge how to, treat your workout program the same.2 -
CharlieBeansmomTracey wrote: »How many pounds of dumb bells should I start .
I have 5 pounds . That I am doing .
I want to build muscles on my arms .
I do biking and walking for my legs.
I am also doing the ketos diet plan.
if you can make your own post instead of posting on this one that way you can get answers to your question alone.
Thank you. Even after reading everyone's replies they could've easily found their answers there.
OP you have 2 options.
-eat at maintenance and go for recomp while following a structured lifting program such as the one recommended above. Your progress will be slow, but it will be easier to manipulate without any sudden gains.
-eat in a small surplus of about 250 cals a day while aiming to gain .5lbs a week. This will yield faster more noticeable results but also you will gain some fat along with it. Not much but it is inevitable. Also following a structured program
PLEASE DO NOT make your own program. It will be suboptimal. You may know what goals you want to achieve, but not what you need to get there. This is not a remark towards your capabilities, but one that has years of experience and wants to save you many of the same mistakes. You wouldn't try to build your own car without having the utmost knowledge how to, treat your workout program the same.
yes but you arent supposed to hijack someone elses post2 -
CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »How many pounds of dumb bells should I start .
I have 5 pounds . That I am doing .
I want to build muscles on my arms .
I do biking and walking for my legs.
I am also doing the ketos diet plan.
if you can make your own post instead of posting on this one that way you can get answers to your question alone.
Thank you. Even after reading everyone's replies they could've easily found their answers there.
OP you have 2 options.
-eat at maintenance and go for recomp while following a structured lifting program such as the one recommended above. Your progress will be slow, but it will be easier to manipulate without any sudden gains.
-eat in a small surplus of about 250 cals a day while aiming to gain .5lbs a week. This will yield faster more noticeable results but also you will gain some fat along with it. Not much but it is inevitable. Also following a structured program
PLEASE DO NOT make your own program. It will be suboptimal. You may know what goals you want to achieve, but not what you need to get there. This is not a remark towards your capabilities, but one that has years of experience and wants to save you many of the same mistakes. You wouldn't try to build your own car without having the utmost knowledge how to, treat your workout program the same.
yes but you arent supposed to hijack someone elses post
That's why I said thank you. Sorry what I meant to say was the hijacker based off of their question. Without even asking could've very easily found their answer. Among the compiled answers within this thread.1
This discussion has been closed.
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