REAL MFP women, weight training Befores and Afters

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  • Loko_Ino
    Loko_Ino Posts: 544 Member
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    Amazing!! You look great.


    And Stronglifts 5x5 is a great program. I do it every spring and make huge gains. Last spring I did it and ended with benching 455lb squatting 405 and deadlifting 495, all in a 9 week program
    Alright, I'll go:

    DSC01715-3.jpg

    DSC01716-2.jpg

    Routine:
    I stared with New Rules of Weight Lifting for Women, Stage 1.
    In Jan I switched to more of a body building routine, upper/lower body splits, compound movements followed by isolation moves. 3x8.
    After these pictures were taken I switched to Strong Lifts 5x5 which I really like and recommend.
    I'd do 20-30 minutes of low to moderate intensity cardio 2 to 3 times a week.

    Diet:
    During the time between these pictures I actually ate above my TDEE, between 2800-3500 calories. At least one gram protein per pound of lean body mass, so 125g (but with that many calories it's not hard to go way over that). At least 0.3 gram fat per pound of total body mass, so about 50g.
  • wendyapple
    wendyapple Posts: 323 Member
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    i'll contribute to this after next week, whence some bikini pix might make an appearance. so, bumps for later.
  • AlexJourneyHall
    AlexJourneyHall Posts: 137 Member
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    Bump,

    I'm on a weight training regimen now that is 7 stages and doesnt end till june. But I'd love to see the results of others
  • Mom0fTwo
    Mom0fTwo Posts: 326 Member
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    bump
  • IpuffyheartHeelsinthegym
    IpuffyheartHeelsinthegym Posts: 5,573 Member
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    great idea, Rae! These are old and not as many as I know I have, the others must be on my laptop, but here's a start...


    transformations.jpg

    382631_164898256939214_111989688896738_288014_870374356_n.jpg

    ETA: I started out in July 2011 120 pounds and 24% body fat and competed at 125 pounds and 18% body fat.
  • TaraFTMVA
    TaraFTMVA Posts: 309 Member
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    ae2bdbc8.jpg

    48406f75.jpg

    9fe0cb22.jpg

    e8d60f22.jpg


    the pictures in the green sports bra are from p90x, the other pictures are from New Rules of Lifting for Women and now i'm doing crossfit...but that is a work in progress!

    Amazing! I love the transition and not in too much time! You look fantastic definitely inspiring!
  • CoryIda
    CoryIda Posts: 7,887 Member
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    Before:
    37600_139117492784657_100000592214278_278412_3914396_n-1.jpg

    After shedding 120-ish pounds doing mostly cardio with some strength training but not a whole lot:
    020-2-1.jpg

    After focusing primarily on strength training for about 3 months:
    004-1-2.jpg
    106_0702.jpg
    106_1551.jpg
    014.jpg

    I do strength training about 3x/week and eat about 2300 calories/day and about 180 g protein on average.
  • kgordon7
    kgordon7 Posts: 130 Member
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    BUMP
  • djkshdfd
    djkshdfd Posts: 443 Member
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    Bumping as I will post after I get semi dressed today. LOL. I'm wearing far too much plaid at the moment. I feel like a lumber jack. Inb4 she looks like a man!! :D

    Hahaha
  • Qarol
    Qarol Posts: 6,171 Member
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    Here to support. I've got my befores...but only two weeks in, it's not time yet for any afters.
  • MrsLVF
    MrsLVF Posts: 787 Member
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    I'm loving it! Great motivational pictures.
  • 1RareJewel
    1RareJewel Posts: 440 Member
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    bump
  • tumblingtumbleweed
    tumblingtumbleweed Posts: 24 Member
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    Not as impressive as many here or as the lady in the other tread but it is my progress, my work and I am proud of it

    before
    6244928159_bbcc74efd8_m.jpg
    037 by yanicka, on Flickr

    After

    11614737_2670.jpg


    11614737_3912.jpg

    11614737_104.jpg

    Routine.
    All 7 stages of the new rules of lifting for women.

    Diet :
    Eat between 1600 and 1900 calories. Try hitting 80-100g of protein a day.

    Proud you should be!!! Look at your abs, you're killing it girl.
  • nammer79
    nammer79 Posts: 707 Member
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    (bump)
  • Rae6503
    Rae6503 Posts: 6,294 Member
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    Oh and they don't have to be "Before and After". I'm not done with my "After". They can be "Before and Current". Or, if you don't have any "Befores" just post the "Afters".
  • TrophyWifeSass
    TrophyWifeSass Posts: 490 Member
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    Posting these is hard for me, I still have a way to go but I have to say I am amazed at how my body is changing since I started picking up heavy things. I am 5' 9" and weigh 152. I can wear a size 4 and in the Feb pic I was wearing a 6, I only lost like 2 pounds in that time frame. I Strength Train 3 times a week doing compound lifts, I recently could squat 155 and that makes me smile. I eat 1700-2300 a day and I love my confidence. I feel so strong it is amazing.

    I love all the women on this thread, you guys give me the motivation to keep on keeping on.
    Good Girls Tone, Bad Girls Lift.
    We are Bad Girls.


    DSC_0030-1-1-1-3.jpg
    crap too big, I'll try again
  • hennyben
    hennyben Posts: 317
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    Before:
    37600_139117492784657_100000592214278_278412_3914396_n-1.jpg

    After shedding 120-ish pounds doing mostly cardio with some strength training but not a whole lot:
    020-2-1.jpg

    After focusing primarily on strength training for about 3 months:
    004-1-2.jpg
    106_1551.jpg
    014.jpg

    I do strength training about 3x/week and eat about 2300 calories/day and about 180 g protein on average.

    OMG Amazing! You are my hero!!
    I've been running now for a while but have just ordered the New Rules of Lifting for Women and can't wait to start!
  • MrsRipdizzle
    MrsRipdizzle Posts: 490 Member
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    I can't wait to share mine one day!! I hope this thread keeps growing...love this!!
  • kennethmgreen
    kennethmgreen Posts: 1,759 Member
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    Routine:
    I stared with New Rules of Weight Lifting for Women, Stage 1.
    In Jan I switched to more of a body building routine, upper/lower body splits, compound movements followed by isolation moves. 3x8.
    After these pictures were taken I switched to Strong Lifts 5x5 which I really like and recommend.
    I'd do 20-30 minutes of low to moderate intensity cardio 2 to 3 times a week.

    Diet:
    During the time between these pictures I actually ate above my TDEE, between 2800-3500 calories. At least one gram protein per pound of lean body mass, so 125g (but with that many calories it's not hard to go way over that). At least 0.3 gram fat per pound of total body mass, so about 50g.
    You look great. Your shoulders and arms are fantastic, and you've changed the shape of your butt. The most amazing thing to me, though, is your calves. What a difference! Great progress in just six months.

    Great thread. All of you are inspiring. I love how women's shoulders and backs respond to lifting. I'm buying my wife New Rules for Women.
  • Rae6503
    Rae6503 Posts: 6,294 Member
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    Routine:
    I stared with New Rules of Weight Lifting for Women, Stage 1.
    In Jan I switched to more of a body building routine, upper/lower body splits, compound movements followed by isolation moves. 3x8.
    After these pictures were taken I switched to Strong Lifts 5x5 which I really like and recommend.
    I'd do 20-30 minutes of low to moderate intensity cardio 2 to 3 times a week.

    Diet:
    During the time between these pictures I actually ate above my TDEE, between 2800-3500 calories. At least one gram protein per pound of lean body mass, so 125g (but with that many calories it's not hard to go way over that). At least 0.3 gram fat per pound of total body mass, so about 50g.
    You look great. Your shoulders and arms are fantastic, and you've changed the shape of your butt. The most amazing thing to me, though, is your calves. What a difference! Great progress in just six months.

    Great thread. All of you are inspiring. I love how women's shoulders and backs respond to lifting. I'm buying my wife New Rules for Women.

    Okay.... I have to admit. I wasn't really flexing anything in September, and I was flexing in Feb, which means standing on my toes a bit...

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