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    • OMG lifting heavy made me so bulky!!

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    • Posts: 63
      hey Heidi, I have a similar deficit of around 200-300 a day (besides the last 2 days) and am also losing inches and am now 1 -2 sizes smaller, from 6 weeks of lifting and having a very small deficit.
      what do you make of this theory that you NEED cardio to get lean? couldn't the same results be achieved, just more slowly, by having a smaller deficit and still getting all the food/nutrients we need? Isn't it essentially the same - but just slower?
    • Posts: 1,156 Member
      OMG I know what you mean. I lift heavy and sometimes my shirts just rip right off of me since they're all so tight due to how bulky I've become! :laugh:
      Keep it up, you look amazing!
    • Posts: 955 Member
      You look great!! Yeah, I've been lifting heavy for almost a year now while eating on workout days ~2000-2100 calories and am the leanest I've ever been. Great thread to motivate women to start lifting some iron. :bigsmile:
    • Posts: 3,343 Member
      hey Heidi, I have a similar deficit of around 200-300 a day (besides the last 2 days) and am also losing inches and am now 1 -2 sizes smaller, from 6 weeks of lifting and having a very small deficit.
      what do you make of this theory that you NEED cardio to get lean? couldn't the same results be achieved, just more slowly, by having a smaller deficit and still getting all the food/nutrients we need? Isn't it essentially the same - but just slower?

      I already answered in an above post, I don't believe you NEED it to get lean. I am going to test it out myself however, so I can speak from experience, since my only "cardio" is walking a lot (which doesn't count according to someone here) and bodypump once a week. I loathe traditional cardio.

      I do see the benefits of it, cardiovascular health etc. I also see the importance of eating enough - if you are sedentary you may be eating very little, and depriving yourself of vital nutrients. However, I am physically fit, and work my cardiovascular system enough with the daily activity, and also heavy compound lifts to not have to worry about that. I also eat more than enough to get nutrients I need.
    • Posts: 1,298 Member
      i do actually know one girl who bulks up huge when she lifts. SHe has naturally high testosterone. But she doesn't need to work out at all...she's got like 2% BF. Her abs pop and her muscles are super defined...and she doesn't work out. at. all.

      I ENVY her.

      Impossible, she would probably look dead at that low.

      http://www.bodybuilding.com/fun/tinamarina2.htm
    • Posts: 293
      You're awesome! Thanks for posting this. :flowerforyou:
    • Posts: 186 Member
      You look amazing! I am wanting to start heavy lifting, got the NROLFW, but nervous to go into the mostly male dominated area of the gym. I need a lifting partner...



      exactly that!
    • Posts: 531 Member
      What an awesome thread! You look amazing!! I love all the information that is coming out in this post.... love my lifting... Even if I have a few extra pounds on my frame, I feel far better lifting heavy than just from all the running I used to do. I too walk a lot and don't do any formal cardio anymore. I have more energy and feel stronger now than ever. The only reason I'm bulky is because I eat a little too much still! :tongue: But I'm working on that....
    • Posts: 38
      stupid question and i'm sure it's different for everyone butt.... what is "heavy" in Kg?

      female 5ft8 147lbs new to strength training...

      thanks :D
    • Posts: 3,343 Member
      stupid question and i'm sure it's different for everyone butt.... what is "heavy" in Kg?

      female 5ft8 147lbs new to strength training...

      thanks :D

      Heavy is relative and very specific to the person. It's not based on the actual weight (I work in KG too) but more so the rep. A guy could be bench pressing 140kg and people could say "wow that's a heavy weight" but if he is doing it for 15 reps, it's not heavy for him.

      When I first started lifting, I remember the bar (20kg) in bench press feeling heavy, now when I lift 40kg, that just feels light to me. It really does depend on the reps and the person.

      I usually don't go above 8 reps (and prefer <6 reps) At the moment, I'm following 5x5.
    • Posts: 307 Member
      stupid question and i'm sure it's different for everyone butt.... what is "heavy" in Kg?

      female 5ft8 147lbs new to strength training...

      thanks :D

      heavy is whatever is heavy to you. it is not dependent on your weight and height, but moreso on personal strength. get to the gym and test it out. for me, I can lift about 7kg most free weights (15.5lbs) like dumbells for curls, etc. and to me, at this point, that is heavy. I am closer to 20lb now though.

      Basically, if you do 15 and you feel like you can do more... you're not lifting heavy enough.
    • Posts: 307 Member
      show previous quotes

      Heavy is relative and very specific to the person. It's not based on the actual weight (I work in KG too) but more so the rep. A guy could be bench pressing 140kg and people could say "wow that's a heavy weight" but if he is doing it for 15 reps, it's not heavy for him.

      When I first started lifting, I remember the bar (20kg) in bench press feeling heavy, now when I lift 40kg, that just feels light to me. It really does depend on the reps and the person.

      I usually don't go above 8 reps (and prefer <6 reps) At the moment, I'm following 5x5.

      5x5 ... i'll have to try that! :)
    • Posts: 458
      this is why all women should do some resistance training! work wonders for anyone! great job heidi looking a million dollars!
    • Posts: 38
      thanks for the advice guys - i've hurt my ankle so cardios off the menu, so i guess there's no time like the present to start lifting!
    • Posts: 935 Member
      Great job!
    • Posts: 960 Member
      \m/ lifting is awesome! :-D
    • Posts: 202
      Terrific job, you should be so proud!
    • Posts: 169 Member
      You look great!! Truly an inspiration!
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    • Posts: 3,343 Member
      show previous quotes

      Yes I got that. I'm talking about if you want to get really lean..like shredded lean. Think 12 - 15% body fat(or less). You have to diet and calorie restrict to get there. That is why fitness/figure competitors have their "off season" bodies and their competition bodies. It's not healthy to maintain that lean a body mass...and the diet that is required to maintain it is not healthy.

      Good point, I didn't think of competing :) I'm sure it's extremely hard to get down to that level, I couldn't do it.
      What is your opinion on a lean fat %, but one that is maintainable year round for a woman who may not want to compete, such as 15-18%? Surely this could be achieved with just a small deficit. (My lowest was 16-17% I think, but I didn't have as much muscle, hence going on a bulk.) At that level of body fat, a woman should be able to see definition and be quite cut, as long as they have the muscle to show. That would still be classed as very lean IMO, but not so much so that it becomes impossible to maintain.
    • Posts: 17,121 Member
      this is the best thread Ive seen so far this morning. Thanks for posting!
    • Posts: 127 Member
      Keep up the good work.
    • Posts: 185
      BUMP - I definitely want to check out these pictures when I'm home from work!
    • Posts: 934 Member
      Heidi, you look awesome! "Bulky" looks good on you and every female that lifts heavy things! Way to go!
    • Posts: 1,378 Member
      You look GREAT! :flowerforyou: Thanks for posting!

      I love your hardcore AV photo!
    • Posts: 289 Member
      bump
    • Posts: 2,273 Member
      so in regards to 'needing to do cardio to get lean' and not relying on diet alone to create a deficit - i'm interested to know - how much of a deficit are you talking about per day, to get lean.
      i do minimal cardio and don't intend on increasing really, but obviously i want to hear about this. i am not sure i understand the difference between looking hot (my goal) lol and being lean.... sorry im new to it all, really keen to hear what sort of a deficit from cardio is needed. could't you just modify your diet to create a smaller deficit and get the same result over a longer period of time? (so not starving yourself of what you need?)
      walldancer is spot on. You have to choices, you either increase your activity rate or you decrease your calorie intake. The problem is you can only go so far with decreasing your calorie intake. As I stated before, very few are able to get lean without doing some form of cardio on top of weight lifting.
    • Posts: 2,273 Member
      show previous quotes

      Good point, I didn't think of competing :) I'm sure it's extremely hard to get down to that level, I couldn't do it.
      What is your opinion on a lean fat %, but one that is maintainable year round for a woman who may not want to compete, such as 15-18%? Surely this could be achieved with just a small deficit. (My lowest was 16-17% I think, but I didn't have as much muscle, hence going on a bulk.) At that level of body fat, a woman should be able to see definition and be quite cut, as long as they have the muscle to show. That would still be classed as very lean IMO, but not so much so that it becomes impossible to maintain.
      Your level on leaness is based on your commitment to stay at that level. It's the simple.
    • Posts: 49,052 Member
      Here's a link and photo to a friend I helped with getting prepped for the San Jose Bikini Championships this past weekend.

      http://www.photoreflect.com/store/Orderpage.aspx?pi=04IP009G070011&po=11&pc=1597

      And yes she lifts HEAVY.

      EDIT: Just realized that the link goes to the first pic. Her pics start at #150.

      A.C.E. Certified Personal/Group FitnessTrainer
      IDEA Fitness member
      Kickboxing Certified Instructor
      Been in fitness for 28+ years and have studied kinesiology and nutrition
    • Posts: 3,343 Member
      Here's a link and photo to a friend I helped with getting prepped for the San Jose Bikini Championships this past weekend.

      http://www.photoreflect.com/store/Orderpage.aspx?pi=04IP009G070011&po=11&pc=1597

      And yes she lifts HEAVY.

      EDIT: Just realized that the link goes to the first pic. Her pics start at #150.

      A.C.E. Certified Personal/Group FitnessTrainer
      IDEA Fitness member
      Kickboxing Certified Instructor
      Been in fitness for 28+ years and have studied kinesiology and nutrition

      She looks fantastic! :)
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