I'm waffling and can't decide what to do...
Rae6503
Posts: 6,294 Member
I've got about 11lbs to lose to get to the body fat percentage I desire (18%), assuming I don't lose muscles, which I probably would, so maybe 13-15lbs.
I just started New Rules of Weight Lifting for Women but so far am only doing it twice a week (it's total body each workout).
I think my maintenance, without exercise, is about 2200, so 2500-2600 with exercise. I lost about a half pound a week while "accidentally" netting 2000 over the summer. But this seems pretty high. Maybe I'm wrong.
So I guess I need to decide.
Do I wanna lose weight or do I want to build muscle? I'm leaning toward going on a slight surplus and really working on muscle, but is 2 days enough? It's winter time now. I figure I can lift and focus on muscle while safely tucked away in jeans and sweaters (I love sweaters), then work on fat in the spring and be lean in time for summer right?
I made the mistake of asking my husband his opinion and he thinks I should lose the fat first, then focus on muscles, but then am I just wasting my time with New Rules? Maybe I should find a different lifting program that doesn't focus on strength and muscle gain like New Rules does....
What are MFP's thoughts?
I just started New Rules of Weight Lifting for Women but so far am only doing it twice a week (it's total body each workout).
I think my maintenance, without exercise, is about 2200, so 2500-2600 with exercise. I lost about a half pound a week while "accidentally" netting 2000 over the summer. But this seems pretty high. Maybe I'm wrong.
So I guess I need to decide.
Do I wanna lose weight or do I want to build muscle? I'm leaning toward going on a slight surplus and really working on muscle, but is 2 days enough? It's winter time now. I figure I can lift and focus on muscle while safely tucked away in jeans and sweaters (I love sweaters), then work on fat in the spring and be lean in time for summer right?
I made the mistake of asking my husband his opinion and he thinks I should lose the fat first, then focus on muscles, but then am I just wasting my time with New Rules? Maybe I should find a different lifting program that doesn't focus on strength and muscle gain like New Rules does....
What are MFP's thoughts?
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Replies
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Caloric surpluses do not0 lead to muscle growth. Excess calories are never stored as muscle, they are stored as glycogen and fat. The only way to build muscle is with strength training.0
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I couldn't get past "Waffle"0
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am I just wasting my time with New Rules? Maybe I should find a different lifting program that doesn't focus on strength and muscle gain like New Rules does....
I am confused. If a lifting program didn't focus on strength and muscle gain, then it wouldn't be a very good lifting program...as those are the whole point of lifting....
New Rules sounds great to me. :flowerforyou:
And don't listen to the hubby. No need to lose the weight before lifting, lift now.0 -
Now I want waffles...0
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I love love love waffles but only wrapped around bacon, YUM0
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BUMP0
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Caloric surpluses do not0 lead to muscle growth. Excess calories are never stored as muscle, they are stored as glycogen and fat. The only way to build muscle is with strength training.
But when you're lifting weights with the goal of increasing muscle mass you need to eat a caloric surplus with a high percentage of that surplus being protein in order for your body to build new muscle tissue.0 -
I would stab a baby for some waffles.0
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I know it's breakfast time people, but FOCUS. :laugh:0
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I've got about 11lbs to lose to get to the body fat percentage I desire (18%), assuming I don't lose muscles, which I probably would, so maybe 13-15lbs.
I just started New Rules of Weight Lifting for Women but so far am only doing it twice a week (it's total body each workout).
I think my maintenance, without exercise, is about 2200, so 2500-2600 with exercise. I lost about a half pound a week while "accidentally" netting 2000 over the summer. But this seems pretty high. Maybe I'm wrong.
So I guess I need to decide.
Do I wanna lose weight or do I want to build muscle? I'm leaning toward going on a slight surplus and really working on muscle, but is 2 days enough? It's winter time now. I figure I can lift and focus on muscle while safely tucked away in jeans and sweaters (I love sweaters), then work on fat in the spring and be lean in time for summer right?
I made the mistake of asking my husband his opinion and he thinks I should lose the fat first, then focus on muscles, but then am I just wasting my time with New Rules? Maybe I should find a different lifting program that doesn't focus on strength and muscle gain like New Rules does....
What are MFP's thoughts?
A. Weight is just a number.
B. Unless you're a serious athlete 18% body fat is a little low.0 -
so....the waffles are wrapped around the bacon? How does that work?I love love love waffles but only wrapped around bacon, YUM0 -
I would say continue with your plan of lifting first. It will give an awesome base of muscle for spring when you choose to start working on the fat loss. You will be burning more calories because you will have more muscle. Setting yourself up for success, my friend.0
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Caloric surpluses do not0 lead to muscle growth. Excess calories are never stored as muscle, they are stored as glycogen and fat. The only way to build muscle is with strength training.
Yes, but you can't build muscle on a caloric deficit, so that's where her quandry is. You're going to lose a percentage of muscle in your overall weightloss when you lose weight, you can decrease the % of the loss that comprises lean mass by continuing strength training, but you can't keep from losing any lean mass during this process.
I chose to lose the fat first, and then build the muscle. However, that was my personal decision, this is yours. According to nrolfw you can effectively do the program on 2 days a week, but they recommend 3. They also recommend but don't require that you do something on the off days too.0 -
am I just wasting my time with New Rules? Maybe I should find a different lifting program that doesn't focus on strength and muscle gain like New Rules does....
I am confused. If a lifting program didn't focus on strength and muscle gain, then it wouldn't be a very good lifting program...as those are the whole point of lifting....
New Rules sounds great to me. :flowerforyou:
And don't listen to the hubby. No need to lose the weight before lifting, lift now.
New Rules seems like it's really focus on muscle gains. You increase weight, decrease reps, increase complexity as you go. I don't know that it'd be the best program for someone on a calorie deficit. I'd still lift, just do a more basic, simple routine.0 -
so im sorry but all i can think about is waffles now, i really really tried to read the post and i really want to it seems so correct and thought out and like good questions and serious but i cant think of anything except making a waffle and spreading delicious creamy peanut butter on it....mmmmm i did see the words weight lifting, thats a good thing to do...good luck on your journey!0
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am I just wasting my time with New Rules? Maybe I should find a different lifting program that doesn't focus on strength and muscle gain like New Rules does....
I am confused. If a lifting program didn't focus on strength and muscle gain, then it wouldn't be a very good lifting program...as those are the whole point of lifting....
New Rules sounds great to me. :flowerforyou:
And don't listen to the hubby. No need to lose the weight before lifting, lift now.
New Rules seems like it's really focus on muscle gains. You increase weight, decrease reps, increase complexity as you go. I don't know that it'd be the best program for someone on a calorie deficit. I'd still lift, just do a more basic, simple routine.
No matter what your goal is, nrolfw is going to be a good way to go about doing it. Anytime you exercise you should have the goal of doing more better, nr is just a program that is supposed to help you achieve that goal effectively without looking like a girlie in the weight room.0 -
so....the waffles are wrapped around the bacon? How does that work?I love love love waffles but only wrapped around bacon, YUM
Hum, what about mixing smashed up crispy bacon bits into the batter? Looks like I am doing some serious exercising this weekend to earn some bacon waffles with real maple syrup.0 -
I think you should definitely eat the waffles. They will help you build new muscle in time for your spring cut.0
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so....the waffles are wrapped around the bacon? How does that work?I love love love waffles but only wrapped around bacon, YUM
Hum, what about mixing smashed up crispy bacon bits into the batter? Looks like I am doing some serious exercising this weekend to earn some bacon waffles with real maple syrup.
My mother used the do that with pancakes! I've never done it because NOT eating bacon right after it's cooked is too hard.0 -
Incorrect. To build muscle you have to gain weight. To gain weight you have to be in caloric surplus. For every pound of muscle you gain, you will gain about .3lb or more in fat. It's inevitable.Caloric surpluses do not0 lead to muscle growth. Excess calories are never stored as muscle, they are stored as glycogen and fat. The only way to build muscle is with strength training.0 -
muscle weighs more than fat, so by gaining muscle you are not necessarily going to loose any weight. Workout routines based on cardio are very helpful fo losing weight. Do high reps with low weight to tone and maintian strength. doing the opposite will add mass. you can increase the weight as it becomes easier. For example, if you bench press 100 lbs for 3 sets of 10 , raise the weight a little after 2-4 weeks as it becomes easier. You will gain muscle tone as well as gaining strength without the bulk, but it will take time.0
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Whether you want to gain muscle/lose fat is a personal choice. Even if you go the "lose fat" route, I would still have you lift heavy if you were my client to retain as much lean muscle as you can while being in calorie deficit.I've got about 11lbs to lose to get to the body fat percentage I desire (18%), assuming I don't lose muscles, which I probably would, so maybe 13-15lbs.
I just started New Rules of Weight Lifting for Women but so far am only doing it twice a week (it's total body each workout).
I think my maintenance, without exercise, is about 2200, so 2500-2600 with exercise. I lost about a half pound a week while "accidentally" netting 2000 over the summer. But this seems pretty high. Maybe I'm wrong.
So I guess I need to decide.
Do I wanna lose weight or do I want to build muscle? I'm leaning toward going on a slight surplus and really working on muscle, but is 2 days enough? It's winter time now. I figure I can lift and focus on muscle while safely tucked away in jeans and sweaters (I love sweaters), then work on fat in the spring and be lean in time for summer right?
I made the mistake of asking my husband his opinion and he thinks I should lose the fat first, then focus on muscles, but then am I just wasting my time with New Rules? Maybe I should find a different lifting program that doesn't focus on strength and muscle gain like New Rules does....
What are MFP's thoughts?
Every year I gain a about 10-20lbs, then I cut. It's been a cycle I've done since I've started lifting to keep my routines different and to avoid the yearly 5lb gain on the Holidays. Right now I'm starting to cut so that by the holidays, when it comes time to eat, that I'll be at a lower weight and then start the beginning of the year with a little bulking up, then cut again right before summer.0 -
I also agree with your husband. You want to shed fat before you build muscle. Building muscle on top of fat will make you look less one and defined0
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muscle weighs more than fat, so by gaining muscle you are not necessarily going to loose any weight. Workout routines based on cardio are very helpful fo losing weight. Do high reps with low weight to tone and maintian strength. doing the opposite will add mass. you can increase the weight as it becomes easier. For example, if you bench press 100 lbs for 3 sets of 10 , raise the weight a little after 2-4 weeks as it becomes easier. You will gain muscle tone as well as gaining strength without the bulk, but it will take time.
A. that's pretty much a myth. Women don't "bulk". High reps low weight is B.S. and exactly what New Rules advises agasint. It's just a waist of time, and only increases endurance at lifting light weight. Who needs that?
B. I like the muscular look. I'm not afraid of gaining muscle mass (and any small amount of fat that comes with it) and/or bulk.0 -
Whether you want to gain muscle/lose fat is a personal choice. Even if you go the "lose fat" route, I would still have you lift heavy if you were my client to retain as much lean muscle as you can while being in calorie deficit.I've got about 11lbs to lose to get to the body fat percentage I desire (18%), assuming I don't lose muscles, which I probably would, so maybe 13-15lbs.
I just started New Rules of Weight Lifting for Women but so far am only doing it twice a week (it's total body each workout).
I think my maintenance, without exercise, is about 2200, so 2500-2600 with exercise. I lost about a half pound a week while "accidentally" netting 2000 over the summer. But this seems pretty high. Maybe I'm wrong.
So I guess I need to decide.
Do I wanna lose weight or do I want to build muscle? I'm leaning toward going on a slight surplus and really working on muscle, but is 2 days enough? It's winter time now. I figure I can lift and focus on muscle while safely tucked away in jeans and sweaters (I love sweaters), then work on fat in the spring and be lean in time for summer right?
I made the mistake of asking my husband his opinion and he thinks I should lose the fat first, then focus on muscles, but then am I just wasting my time with New Rules? Maybe I should find a different lifting program that doesn't focus on strength and muscle gain like New Rules does....
What are MFP's thoughts?
Every year I gain a about 10-20lbs, then I cut. It's been a cycle I've done since I've started lifting to keep my routines different and to avoid the yearly 5lb gain on the Holidays. Right now I'm starting to cut so that by the holidays, when it comes time to eat, that I'll be at a lower weight and then start the beginning of the year with a little bulking up, then cut again right before summer.
Wow! This is great advice. I'm taking notes. I just started the same program and need to do the same as the original poster. I also run about 30-40k (I'm starting training for some races) a week, so I hope that's where I'll lose a little fat but still put on the muscle. By spring, maybe I'll see more muscle than that last layer of fat!0 -
I am in the same exact spot you are. I am 5'9, 150 and wanting to get down to around 18% body fat. It is a tough decision. I am trying to reduce fat first. I do lift heavy 3 days a week and am hoping that will help preserve some of the muscle I already have while I am burning fat. And, I do HIIT 2 or 3 days a week. I know that I will not increase muscle with a calorie deficit but I am ok with that as long as I can lose fat. I am hoping once I get to my body fat goal, or close to it, that I will be able to then up my calories and gain more muscle. I have NROLFW but am not following that program right now, although I may read through it again. I remember it having lots of great information. Sorry, I am not much help, but I know exactly what you are feeling.
edit: I also wear a bodymedia and shows my maintenance average about 2100-2200 without excercise0 -
edit: I also wear a bodymedia and shows my maintenance average about 2100-2200 without excercise
Oooo. Good to know. Maybe I'm right about my maintenance. That's another big reason why I'm doubting things. It just didn't seem right.0 -
You people are supposed to tell me what to do! None of this "It's a personal decision, I want to eat waffles" bull crap.... It's too bad MFP doesn't have a poll option. I could put it to a vote.
I think I'm going to keep my goal at 2000 Net right now (I often go over so it'd probably end up 2100-2200 average). Then after a conference I have next week (might not get work outs in), I'll bump it up to 2200 or so. So I guess, I'll try to gain muscle for a while. However, I reserve the right to freak out when the scale starts to creep up.0 -
More muscle will burn more fat. I say stick to your maintenance cals., do NROLFW and see what kind of results you get. And, if someone say one more time do high reps. low lbs. so you don't bulk up, I'll just cry while doing deadlifts and squats. I lift heavy and I'm not bulky-I don't think that is possible for a woman to get bulky. And the other one-muscle weights more than fat-how is one lb. more than one lb? Anyways, stick with lifting heavy and show us a pic of your muscles in a few weeks.
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First, thank you for posting, I have just read NROFLW and want to start soon, but am very afraid of upping the calories. I still have 10 lbs to go, but the way i see it after talking to a lot of people already on NR is that we can do a bit of both.
What i was advised is to up my calories to about 300 below maint. Do NR 2-3 days a week and do HIT on the other days (alternate each week and always have at least one rest day). The way it was exaplined to me this made sence, becasue you are just shy of maintenacne, and still doing HIT the tiny amount you will gain with the weights should be balacned out so you dont see a jump in the scale.
I dont know if this will work becasue i have not started yet but this is what i plan to do. if i find i am hungry with the lifting i will increase, but i think this will allow a happy medium for us who want to build muscle and dont want to gain too much while doing so. Maybe you can try this too.0
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