mitzib1973 wrote: »
I just started weight training this week, and I am enjoying it. I'm interested to learn more but when I read a lot of these posts and even listening to others in the gym, it is like trying to decipher another language. Where can I learn more about the science? Thank you!
jaroby wrote: »
Trouble shooting question:
I just posted this in another thread but knew this group of lifting ladies would also have good insight.
I’m 31 5ft6in 194lbs. Mama of 3 kids. Baby is 14m weaned him 6 to 8 wks ago.
When I breastfeed I have to maintain min of 2400+ cal or the milk dries up FAST.
My body put on fat *after* he was born. (I think I need a certain bf% to nurse the little humans.)
I start with all this b/c it’s possible the hormones are still at play and from past experience my body is quite sensitive to them.
Onward with other info...
I workout 30-40mins a day M-F with fitnessblender.com weights, cardio, etc. sometimes I skip a video & go run cuz I like it.
My TDEE according to various calculators runs from 2400-3,000 depending on my estimated daily activity level.
I’ve been reducing my calories down by 100 every 2wks and have been sitting at 1800 a day for the last month.
I weigh the same. No loss. 194. It’s what I weighed at 9m pregnant last year. It’s been 75 days of tracking, 4wks of those at what I thought was a good deficit (1800). My clothes fit different tho so inches must be losing? I am ALL FOR NSV’s! But the thing is, I don’t want to recomp. Ha! I’m happy with my muscle! I can *see* it in my leaner spots under the extra 20-30lbs.
Must I drop to an even greater deficit?? MFP has my “lose 1lb a week” somewhere around 1700. I’m not sure if my activity level as a mom is active or lightly active so I’ve just pegged my cal at 1800 and here and there I plug in my exercise cal’s and eat them back.
I know the scale can get stuck sometimes and I know not to put a lot of stock into it but man alive, I’d like to drop to around 170/160 and see how I feel. I don’t have the mental stamina to recomp a whole freaking 20lbs. That’s why I slowly dropped to really close to “lose 1lb a week” cal goal and held it there for a month thinking I’d reassess and make a new plan if needed. I was hoping not to have to do a deeper deficit.
Am I completely off my rocker or do I need to drop even lower!? And then again, how *much* lower!?
-I’m going to start taking measurements every 2wks to track a different progress point.
-I strive to eat 4.oz protein at every meal + veggies and fill in the rest with heavy hitter carbs & fat. I drink 100oz+ water a day.
-I weigh everything with a food scale or measuring cups if it’s liquid.
Sorry this got so long, wanted to give as much info as possible to better help anyone willing to shoot some advice my way.
Thanks in advance!!
tina9572 wrote: »
I started lifting about 4 months ago and I really like it so far!
I started exercising (mostly cardio at the time) and eating in a deficit in March, since I'm overweight.
A lot of people here on the forums claim that one should start lifting during weight loss for the best results, so I did, and I don't regret it one bit
Since I started lifting, my weight loss has slowed down a little bit, but since then I can really see the difference in the mirror! According to online calculators my BF went down about 36lbs, and I 'only' lost 33lbs on the scale! I know these calculators are not absolutely accurate, but this gives me confidence that at least I'm not losing too much of my muscle while losing weight
I'm mainly doing the compound lifts from the stronglifts program, and add in some extra hip trusts, abs and tricep exercises. I work out at home and recently maxed out with my dumbbell set (2x30lbs) for some of the lifts.
Since last weekend I have a barbell setup so I'm hoping to break some PRs soon !
I would like some more lifting friends so if anyone would like to add me as a friend please do!
CherylAW1586 wrote: »
Good morning ladies.
Ive been training on and off for the past 6 years now.
Trained hardcore for 3 of them and had 2 years off.
Been back since April.
Just started to bulk again after doing a cut.
Going to do a full years bulk to try add alot of mass and size on. Plus I love food too much so any excuse really ha ha
Nice to see so many women taking this lifestyle up.
Fantastic. Keep up the good work girls 💪🏽💯
DancingMoosie wrote: »
500 is pretty aggressive, depending on how much you have to lose. It might work in the beginning. If you feel your hunger increasing or your strength/energy decreasing, bring your deficit down a little. This is where you have to be very careful with your logging because it's easy to wipe out a small deficit with a few logging mistakes.
It shouldn't make much difference with method you use, both should end up with a similar calorie goal in the end.
DancingMoosie wrote: »
You wouldn't necessarily need to bump it up 250 calories right away. You could just increase a little at a time, depending how you feel. Just remember that your rate of loss will also decrease. But you will hopefully maintain more lean mass this way and not suffer other negative side effects (like hair loss).
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