HALP! Heavy Lifting Made Me SUPAH Bulky!!!
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Your hard work definitely paid off.2
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How did I miss this thread yesterday . . . oh, work got in the way. *kitten*.
I lost my first 30 pounds or so by eating at a deficit and doing cardio. I ran. A lot. I went from a size 18 to a size 14 in about 8 months.
I hurt my foot last summer and had to come up with something else to keep me from going crazy(ier). Some of my awesome guy friends (and ladies) here convinced me to start lifting heavy.
I don't eat at much of a deficit anymore, if at all. I've only lost about 5 additional pounds since I started lifting but I've gone from a size 14 (last summer) to a size 10.
Here's a before pic and a some pics I've taken over the last couple months.
I still have a long way to go. Hopefully one day I'll find my f#cking abs and I'll be able to post a pic of that :happy:
I have lost exactly what you have with no lifting. You look fantastic and I look squishy. I gotta get to the gym. Thank for the inspiration. And you also look much younger!10 -
How can I put this without coming across as a dirty old man? Your mother doesn't have a thing to worry about! 😉Hey, my "bulky" journey is from anorexia/bulimia to a healthy weight.:) Although my mother worries that I'll turn into a man and no one will marry me, but well... I love it, lifting has saved my life
(unfortunately, I'm not kidding, we had some fights about lifting and my bulkiness haha)
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@atevy, I also started lifting to help with my ED. It really does help to have somewhere else to focus the energy and urge for control, but in a much more productive way. You look amazing!1
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I've been doing strong curves since February, it's hard for me to stay in a deficit because my margin of error is so small, but so far I feel 100 times better and stronger!
You all look great, keep up the good work!
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Except that chick has amazing eyebrows.
Thank you, tho, she’s beautiful!
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Not too shabby for 5 months! Barely 4 pounds lost between the two photos 😳 I’m very happy with how my hips and legs have shaped up!
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scribblemoma wrote: »Not too shabby for 5 months! Barely 4 pounds lost between the two photos 😳 I’m very happy with how my hips and legs have shaped up!
Wow, that's a great example of reshaping your body with lifting!7 -
What workouts did you do to get such great results for your hip and legs in in such a short time?1
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mom23mangos wrote: »Wow, that's a great example of reshaping your body with lifting!
Thank you so much! You, and so many of the other rockin' weight lifting women on here, are such an inspiration to me!loveswalking wrote: »What workouts did you do to get such great results for your hip and legs in in such a short time?
This is going to be a little long so please bear with me!
I follow pretty closely with the Thinner, Leaner, Stronger program! But I don't agree with the author's stance on diet entirely so mostly I just use his workout structures
So don't feel like you have to go buy his book! It's just so-so in my opinion. Not a TOTAL waste of my money but not groundbreaking enough that I recommend it to everyone.
For diet I'm in a very slight deficit...only about 150-200 calories under my TDEE. This makes weight loss extremely slow (especially since I don't have too much more to lose) -but- it does let me keep making progress on my lifts. I'm not quite ready for a bulk/cut cycle approach but I do look forward to it! Regardless of my weight I have noticeably leaned out and I'm quite happy with how I'm beginning to look. My macros of carbs/proteins/fats are the traditional 40/30/30 simply because it's easy for me to fit into my diet and I preform well with it.
I do a 3 day split with weights and a 3 day split with cardio. And that's simply because I like cardio...it's not necessary if that's not your thing! My body's shape changes are strictly from the weights
But if you're interested in cardio I do the C25K program! I'm training for American Ninja Warrior 2021 so I need a good balance of both to be a well rounded athlete. My week looks like this:
Sunday: Total Rest Day
Monday: Cardio
Tuesday: Push | Butt | Calves
Wednesday: Cardio
Thursday: Pull | Abs
Friday: Cardio
Saturday: Legs | Butt
Push | Butt | Calves
- Incline Barbell Bench Press, Flat Barbell Bench Press, Seated Military Press, Side Lateral Raise, Weighted Hip Thrust
- Standing Calf Raise + Seated Calf Raise
Pull | Abs
- Barbell (Straight Leg) Deadlift, Barbell Row, One-Arm Dumbbell Row, Barbell Curl
- Standing Calf Raise + Seated Calf Raise
Legs | Butt
- Barbell Squat, Weighted Lunges, Romanian Deadlift, Weighted Hip Thrust
- Standing Calf Raise + Donkey Calf Raise
Each set I do 8x3 (so I lift 8 times, rest 1.5 minutes, and repeat 3 times). I lift what is heavy for me...which is enough that I don't compromise form but I have a brief moment where I really question if I can lift it haha! You should be slightly out of breath when you start the 1.5 minute rest but pretty much recovered by the next set's start! Don't try to go too heavy too fast. So long as it's heavy for you it doesn't matter if it's 25 pounds or 150 pounds...you'll see changes! If it feels like I finished the 3 sets and it was easy I'll add 5 pounds for the next week If it was a little too heavy and compromised my form I'll drop 5 for the next week.
Getting into weight lifting can be confusing and intimidating. I'm fortunate that I have a gym at home so I don't have to worry about working around my schedule to get out and go to a gym. On the other hand I think that being a part of a gym's community would be nice at times! But whichever path you choose make 100% sure that you understand the form of the lift - never be afraid to ask someone or google videos - and practice it a bit with an empty bar. Start low (I started my squats at 50 pounds and now I've broken the 100 pound mark) and add a little bit at a time each week.
Don't skip warm ups and don't skimp on cool down stretches And most of all find a way to make it fun...it's so worth it! 13 -
Thank you for getting back to me, this was very helpful.1
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scribblemoma wrote: »mom23mangos wrote: »Wow, that's a great example of reshaping your body with lifting!
Thank you so much! You, and so many of the other rockin' weight lifting women on here, are such an inspiration to me!loveswalking wrote: »What workouts did you do to get such great results for your hip and legs in in such a short time?
This is going to be a little long so please bear with me!
I follow pretty closely with the Thinner, Leaner, Stronger program! But I don't agree with the author's stance on diet entirely so mostly I just use his workout structures So don't feel like you have to go buy his book! It's just so-so in my opinion. Not a TOTAL waste of my money but not groundbreaking enough that I recommend it to everyone.
For diet I'm in a very slight deficit...only about 150-200 calories under my TDEE. This makes weight loss extremely slow (especially since I don't have too much more to lose) -but- it does let me keep making progress on my lifts. I'm not quite ready for a bulk/cut cycle approach but I do look forward to it! Regardless of my weight I have noticeably leaned out and I'm quite happy with how I'm beginning to look. My macros of carbs/proteins/fats are the traditional 40/30/30 simply because it's easy for me to fit into my diet and I preform well with it.
I do a 3 day split with weights and a 3 day split with cardio. And that's simply because I like cardio...it's not necessary if that's not your thing! My body's shape changes are strictly from the weights But if you're interested in cardio I do the C25K program! I'm training for American Ninja Warrior 2021 so I need a good balance of both to be a well rounded athlete. My week looks like this:
Sunday: Total Rest Day
Monday: Cardio
Tuesday: Push | Butt | Calves
Wednesday: Cardio
Thursday: Pull | Abs
Friday: Cardio
Saturday: Legs | Butt
Push | Butt | Calves
- Incline Barbell Bench Press, Flat Barbell Bench Press, Seated Military Press, Side Lateral Raise, Weighted Hip Thrust
- Standing Calf Raise + Seated Calf Raise
Pull | Abs
- Barbell (Straight Leg) Deadlift, Barbell Row, One-Arm Dumbbell Row, Barbell Curl
- Standing Calf Raise + Seated Calf Raise
Legs | Butt
- Barbell Squat, Weighted Lunges, Romanian Deadlift, Weighted Hip Thrust
- Standing Calf Raise + Donkey Calf Raise
Each set I do 8x3 (so I lift 8 times, rest 1.5 minutes, and repeat 3 times). I lift what is heavy for me...which is enough that I don't compromise form but I have a brief moment where I really question if I can lift it haha! You should be slightly out of breath when you start the 1.5 minute rest but pretty much recovered by the next set's start! Don't try to go too heavy too fast. So long as it's heavy for you it doesn't matter if it's 25 pounds or 150 pounds...you'll see changes! If it feels like I finished the 3 sets and it was easy I'll add 5 pounds for the next week If it was a little too heavy and compromised my form I'll drop 5 for the next week.
Getting into weight lifting can be confusing and intimidating. I'm fortunate that I have a gym at home so I don't have to worry about working around my schedule to get out and go to a gym. On the other hand I think that being a part of a gym's community would be nice at times! But whichever path you choose make 100% sure that you understand the form of the lift - never be afraid to ask someone or google videos - and practice it a bit with an empty bar. Start low (I started my squats at 50 pounds and now I've broken the 100 pound mark) and add a little bit at a time each week.
Don't skip warm ups and don't skimp on cool down stretches And most of all find a way to make it fun...it's so worth it!
Wow, so helpful. Thank you for taking the time to share with us!1 -
This "before" pic just popped up in my FB memories. Yep, heavy lifting has made me SUPAH BULKY!!!
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I so can't wait to be "supah bulky" 15 more pounds to go until I can start recomp! Already started lifting though!3
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middlehaitch wrote: »
Agreed! I like the updated pics.1
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