Knowing when it's time to eat more!
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@Talan79 I am really thinking I need to do something different with my nutrition. I have been consistently at the same weight for the past 1 year. I definitely see my legs changing, but I am wondering if I ate more if I would build muscle but maybe not gain fat? Do you weigh every day?
I also had an InBody that measured me at 15% but I am not sure that is accurate. I just dropped a day of weight training and doing cardio instead so I am doing 4 days of total body (and I have been increasing weight and/or reps in every session which is awesome-hit a PR on bench and hex DLs)
You look sleek and love your toned arms! How tall are you?
Where are you at for calories now? I am at ~1700.
THANK YOU
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@nay0meh Im short, 5”2. I do weigh in daily and I use excel and look at weekly averages.
InBody can be wonky. Always test under the same circumstances. First thing in the morning before eating or drinking anything. I was using it weekly during my cut, then sporadically during my reverse.
Reverse is hard. Especially for someone like me who ate low calories for majority of my life.
And I was ruined by the Adkins revolution in my 20’s thinking I can’t have carbs. My carbs are at 200 a day. Some weight gain is associated with a reverse, but not all fat so it’s nothing to stress over. I also took measurements. Thighs, waist, hips.
My energy level is so much better at 1850 calories than 1220. I also don’t do any cardio anymore. I walk a mile before I lift. And one after just to get steps in bc I’m at a desk most of the day.
I had worked with a pro bodybuilder coach before. Not that I was planning on competing by any means, but I needed a structured program. I now use Mark Carroll’s programs.
I like it. It keeps me from resorting to the same workouts.1 -
Thank you so much @talan79!
If you are able to share your weight, that would be great! Feel free to private message me.
How heavy do you think you are lifting? What are your goals now?
I wonder if I should increase my calories some....I will have to read about reverse dieting. This is something I am not familiar with.
I would be curious to see your food diary as well! Just thoughts!0 -
I don’t use MFP to track. I moved on to Carbon Diet Coach last year. I’ll DM you.0
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I’m going to go for a bulk and cut cycle. Given that I want to build my legs and booty and I’m happy with my overall leanness and physique, I’m going to give it a shot and see what happens!2
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According to your pics, workout routine, and bf% you are very healthy. To get definition in your legs incorporate Barbell squats(compound exercise) and leg extension(isolation exercise).Squats are excellent for glutes too. Do 3 sets of 8 to 12 reps each. These two exercises are enough. Also continue doing those leg curls and add in seated calf raises too.
Cardio is good for conditioning the entire physic. But don't overdo it. Cardio on non training days are enough.Combine and alternate between HIIT and steady state cardio. Since the upper body is in your desired shredded condition then it means you were following the right diet. No need to bulk and cut. Just focus on your lower body more with the above mentioned exercises.
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Thank you @newzane15 !! I just decided to try a bulk and cut cycle....but now I’m reading what you wrote and am questioning this decision along with my fear of gaining fat.
Thoughts? Would others offer their opinion as well? I’m really on the fence!1 -
Thank you @newzane15 !! I just decided to try a bulk and cut cycle....but now I’m reading what you wrote and am questioning this decision along with my fear of gaining fat.
Thoughts? Would others offer their opinion as well? I’m really on the fence!
If you have a fear of gaining fat then bulking probably isn’t for you. There will be some fat gain alas. You can minimise it by not gaining too fast.
U dont have to bulk and cut if it’s going to be too distressing. U can just carry on training and stay at the same weight.
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Thank you @newzane15 !! I just decided to try a bulk and cut cycle....but now I’m reading what you wrote and am questioning this decision along with my fear of gaining fat.
Thoughts? Would others offer their opinion as well? I’m really on the fence!
If you are in fear if using fat, this might not be the time to bulk for you.
Also I respectfully disagree with @newzane15 assuming that you will respond robustly to leg extentions which is one of the least useful exercises for the legs. Also saying squats is excellent for glutes is extremely misleading. Maybe if you are doing low bar they will hit glutes a tad more than other variations but all squats is a quad primary lift and I wouldn't label it as excellent for glutes.
Only squats & leg extentions is rather poor choice of exercise selection for a random person.
If we are talking glutes, there are much more optimal ways to stimulate glutes one you are already performing(DL).
There are many options to do but perhaps the first one is to choose your caloric intake.
Your programming can be rather easy if you want to discuss with me.
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You are very welcome @nay0meh!! Don't waste your time and energy on unnecessary bulking and cutting phase, since you are already in a pretty good shape. All you need is a proper workout routine which works your lower body. Your goal is to get defined and shredded in the lower body. So focus on the workouts I mentioned earlier. Those are fundamental exercises done by bodybuilders from golden era. But many of us nowadays forget the importance of compound workouts and focusing solely on isolation exercises. Trust me it yields good results.
Replace your lower body routine with my suggested routine and try it for a month. If it doesn't work then switch back to your old routine. Bodybuilding is all about experimenting with our body and keep what is working and discard what is useless. All the best.0 -
@Chieflrg I respectfully disagree with you too. Leg extension is an isolation exercise which primarily works the quads.It helps to build lower body strength and muscle definition. Since it works only one muscle, that's why I paired it with squats, a compound exercise which works the following muscles
gluteus maximus, minimus, and medius (buttocks)
quadriceps (front of the thigh)
hamstrings (back of the thigh)
adductor (groin)
hip flexors
calves.
Combining a compound exercise with an isolation exercise for any muscle group in your body is the best way to build and define that muscle. Instead of wasting time with multiple exercises with multiple sets and reps for a muscle group, just concentrating on two important exercises and working out intensely for a short workout session is the smart way of training. It's always train smart not hard. It's not only for a random person, it's for everyone.
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My arms are actually bigger than I’d like...if I stick to higher reps, lower weight will I be able to maintain what I’ve gained?
As you can see, my lower half is what I’m desperate to improve!
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I really appreciate you sharing your thoughts, @newzane15 however, I definitely will be doing more than 2 leg exercises. I did used to do a squat variation as well as leg extensions in my training and just felt like I needed a break from squats. This may sound crazy but squats push my body hard which makes me cry! It's a strange physical reaction and It honestly wears me down so I just needed to take a break. Almost ready to add them back in again.1
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You're in great shape! I'm a fan of a slower recomp at that point. Continue to lift and do what you're doing, and eating at maintenance. No deficit to prevent muscle gain, but still enough calories to be slowly building muscle without the need to cut much fat gain from a bulk.1
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Yes @nay0meh. To maintain the size of the arms keep doing the same exercises that you were already doing. Just vary the sets, reps and rest period when you feel the weights are easy. Your lower half is in good shape and in proportion to the upper body. So focus on bringing out the definition that we discussed earlier.0
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@nay0meh I didn't know about your previous story with squats. Any exercise that makes you feel uncomfortable then replace it. I hope this link might be helpful to you.
https://www.bodybuilding.com/content/5-best-bodyspace-leg-workouts-for-women.html0 -
I am a 43 year old female, been lifting for ~2 years 4-5 days per week and 1-2 days of cardio plus evening more casual walks 2-3 miles with dog...Been eating about 1700 calories and even 1600 calories. I think I need to eat more but I am SCARED! I have lost about 30 pounds over the past 2 years and am mostly happy but need to lose some more fat to reveal the muscles I have worked SO hard to build. My upper body is pretty close to shredded but my lower body needs some love. Do I need to eat more? Do more cardio and back off weights a bit? Some of both? Was measured by InBody as have 15% body fat but there is NO way that is possible. Unless it just measured my upper body!
I am guessing around 18-20 but haven't done a Dexascan.
First of can I just say amazing progress! You look great! Okay now back to your question…if 1600-1700 is the TOTAL number of calories that you eat and taking into account all the exercise then I’m going to say you’re definitely undereating. You need to do a reverse diet. I used to gain weight on 1800 calories because I never went over 1500 and eventually my body adapted to lower calories and I was exercising a lot. Now I maintain on 2500 calories. Your body has adapted and women are especially more sensitive to calorie restriction than men. I would predict that your maintenance calories are atleast 2000 probably more in the 2200/2400 calorie range but you can use an online TDEE calculator to find out. I’m currently in a small deficit and I’m losing weight eating 2100 calories and I’m not exercising like crazy either. So don’t be afraid to gradually eat more because I was afraid too! Now I’m afraid of not eating enough which is actually much better! Once you successfully reverse diet after a few months then you can do a small calorie deficit. Good luck.0
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