milileitner Member

Hey all, I've been competing for over 2 years now. Started in the UK with BDFPA, set a national record in squat and won 3 national championship titles in 58kg class (squat, dead, total). Then moved to USA for my PhD and joined USAPL in April this year after a year off from competing. Won my first meet in 63kg category and…

You could try one trick recovering anorexics I knew would sometimes use (I never used this personally): the "fat *kitten*" shake. Basically blend whole milk, heavy cream, banana, honey, LOTS of peanut/almond butter, and you get a super calorie dense tasty smoothie. You can add other things like full fat greek yogurt,…

I'm working through Wendler right now in prep for a May 2 meet. Goal is 400 wilks, raw no wraps. Wendler's just getting to that point of hitting PRs now :)

As you already realise, excessive cardio is likely messing with your ability to lift. If you're hungry, you should be eating more, but the only way to ensure you gain decent muscle mass is to get good quality lifting days in. If you felt more satisfied and had more energy (ie food and recovery) for your lifts, that would…

I feel sorry for your bank balance more than anything. Protein is expensive, and all the excess you're eating (probably anything beyond 112g, if that) is just going to be converted into the same kind of fuel that you could get from carbs. You might be able to use extra carbs around training to stimulate (even more)…

Your approach isn't unhealthy at all. Remember that anorexia causes hormonal changes in the body (especially for women) which need a good, healthy amount of dietary fat to get them back to normal, so that you can have periods again and get your fertility back, which also helps to reverse osteoporosis if you have that. On…

Ok, maybe the EXRX is just off for more advanced lifters, bc it put me at elite for all my lifts after only one year of lifting, but the strengthcalc one shows % of world record and has a much higher cut off for elite (eg I'm not yet elite for OHP). Also strengthcalc is more realistic about how quickly people get over…

20 months lifting, 5'1, 128lb. Squat: 245 x 3 Deadlift: 275 x 3 and 310 x 1 Bench: 145 x 2 OHP: 95 x 5 My goals for my next meet in August are squat 275 for UK record, bench 145 (paused), deadlift 330. The next big goal will be 3x bodyweight deadlift. In terms of how quickly I get better, it doesn't matter to me so long as…

I'm really sorry to hear about your allergies. Sounds like a pain in the butt. Can you eat other kinds of seeds? How about granola, if you find a nut-free variety? Granola is a serious calorie bomb. Try to find seed butters to spread on (gluten free) toast or eat like a condiment. You can find lactose-free alternatives…

Great job! What are the new goals?

New 3RM of 110kg/242lb @58kg/128lb bodyweight. So close to getting a triple at 2x BW!

GENIUS. Doing this tomorrow for squats... what a great idea. Lol, incontinence pads for powerlifters...hilarious...

Idk, I imagine poop would stay held in by the suit slightly more effectively than pee!

Did that DLing in a comp after using a belt for just 2 weeks and deciding to buckle it 1 notch tighter. Embarrassing as ****. But I got a 9kg PR soooooo...yeah. Seriously though, how to stop the pee?

Until age 11: I was a fat kid. Not unhealthy, I ate well and enjoyed physical activity but the quantities of food were just too much. Age 11: I developed some kind of issue whereby I refused to swallow any solids. Possibly an early sign of my dairy and gluten issues (I complained of my throat closing up), possibly a…

Just for future reference, strengthshop sell belts which go down to a 20 inch waist so you shouldn't really have any issue finding the right size. ETA: https://www.strengthshop.co.uk/powerlifting-belts/strengthshop-10mm-double-prong-buckle-belt.html (select size small - this is the belt I own)

They serve a purpose. I was not using one until recently and did just fine without - got to being ranked no 1 female in the UK for squats so clearly they're not *necessary*. That said, since using a belt I immediately added a good few kg to my squat and DL with no extra work, and it feels like when I use it for near-max…

Well my bones were fine and then I ate around 1000-1200 calories and then they were not fine. Draw your own conclusions folks. /discussion

Thanks for your medically informed opinion...? Yeah I totally made that up because...uh...hmm. Nope. That's the truth. Being obese between age 17-22 does not cause osteoporosis. VLCD, causing loss of menstruation, does. Fortunately, gaining back weight, getting my periods back, heavy lifting and eating properly mean I'm…

Wait, I get it. The thread title was a 'complete this sentence game', right? 1200 cals is just fine. 1100 is just fine too. If.... ...you don't care about your long-term health. ...you believe the advice of unsuccessful strangers on the interwebz. ...you're a special snowflake. Do I win?

Under 5'1 here. Ate 1200 calories for 8 months. Started off obese. Developed anorexia, heart failure, osteoporosis etc. Weight loss was very efficient @3lb/week average. Nobody on MFP suggested I was under-eating on 1200 cals bc I was short and fat, so clearly I 'needed' it. Now eat 2500-3500/day. Can squat twice my…

^ so long as you don't end up with ankle impingement like I did from having a habit of sitting in a deep squat (what can I say, it's really comfy for me, but ankles disagree) --- Faves = HSPU (strict), powerlifting/weightlifting movements, box jumps, burpees Hate = anything involving kipping (always do it strict, don't…

Yes - beltless front squats, OH squats and deadlifts. Srs though most people have an overdeveloped front core relative to their back core, so if anything it would be more beneficial to do supplemental back work. But I'm too lazy for that too.

Sigh, I *really* doubt this. Women cannot gain more than 0.5lb muscle/week even when they're doing everything possible (calorie surplus + heavy lifting) to try and achieve it. It took me 18 months of gaining weight and heavy lifting to get this muscular, and I am genetically gifted in that area. Go to the 'women who bulk'…

This is also what I do. Sometimes I'll log a day, a week or even a month just to see how my macros are doing, see how new food choices are fitting into my food routine etc. Especially if I feel like I'm getting into less good habits, or if I change my training and might need more/less food. I also always log a new recipe…

I absolutely do this. If I'm squatting tomorrow, there's no way I'm going to compromise that by doing a leg-intensive wod. Since my training is powerlifting, I go for wods which are more cardio style, or which incorporate technical bodyweight movements. Alternatively I'll pick one which uses my main lift for that day in a…

Once you've run a beginner program, I would *not* recommend 5/3/1 (monthly progression) but instead either Madcow or Texas method (weekly progressions), based on the experiences of powerlifters I lift with who are at the early-intermediate stage. 5/3/1 is great for bodybuilding but often ends up working in a higher rep…

It's not far off but if you're only training 2x week you may as well cut your losses and use the most effective/efficient movements...ie squat bench DL clean OHP. Lunges etc are nice but not gonna get you as good gains for the time they take compared to squats and DLs. They're basically an accessory lift. Albeit an…

Thanks, and yep, even at my heaviest of 130 I managed to keep my body fat around 19% from going slow... but am now finding that even at this weight I am really lacking in muscle in some areas :(

Tbh, with the amount of cardio training you're doing, I'd drop the lifting to full body 2x week. Reason being, you will get more out of your triathlon training since you won't be always running/biking/swimming on fatigued legs. It seems a bit counter-intuitive to be doing that amount of lifting when it's not your…