midnightisolde Member

I was at maintenance from January to March and my lifts were stuck in a plateau. I've been lifting for almost a year following linear progression programs but I stall quite easily.

I'm mainly focused on increasing strength and muscle. I didn't go into too much detail above, but I have two goals really to gain muscle and lose fat, so I just wanted some input as to which I would be better off tackling first. My long term goal therefore is more strength and more muscle and better aesthetics. However I…

My gym only has one power rack and no squat racks, barbell bench press or overhead press stations. There is a smith but I find that quite horrible for squats. o that leaves the one power rack to do squats, bench press and overhead press. There is another bar for Deadlifts and rows. Not ideal. I hate it sometimes as I want…

I am 5'4' and have been bulking since the start of February from a starting weight of 125lbs. Currently 129/130lbs. I do an upper / lower split four times a week. No perscribed cardio except walking to get to places as i have no car. I have gained about 1/1.5lbs per month on 2000 -2100 calories, so maintainance is about…

Yeah I've been embarrassed and intimidated about going into my gym's free-weight section but I think it was just all in my head as I went there today and got on with what I planned to do with no problems - same as everyone else.

Thanks. I have decided to cut out the takeout food this week and possibly next week to concentrate on accurate calories and macros; keeping my intake at 1550-1600 for now to see what that does. I am also going to increase protein as you suggest. As for activity, am I am going to start doing regular walks seeing as I would…

Thanks guys. I am working on being accurate this week and next, sticking to 1600 calories 100g protein, 180g carbs, 55g fat.

I usually eat between 1450 to 1600 a day, and macros are generally ok. I have looked at TDEE calculators such as: http://scoobysworkshop.com/calorie-calculator/ http://www.exrx.net/Calculators/CalRequire.html I put myself at moderate activity levels and they estimate me at 2190 and 2280 repectively to maintain. So TDEE -…

Bump. I'd be interested in seeing replies to this.

Some extra ones Back sort of flexed: Unflexed side: Height: 5'4' Weight: 127 lbs Bust:35.5 Waist: 27.9 Hips:38.5

I'd like a new estimation please. I've been doing Bret Contreras Strong Curves bodyweight program (with some added weights on certain exercises) for about three months now.

I used to wear a 36B, but this was definitely wrong due to the bad bra fitting service at Marks and Spencer. I was probably a 34D at the most as my measurements were about 32.5 inches under bust and 38 inches bust. I now measure 30.5 inches under bust and 35 inches bust, so I now wear 32D or 32DD which fit properly,…

Thanks. that puts my protein goals at about my lean body mass

What is your actual underbust measurement? You should only really wear a 32 band if your actual underbust measurement is 31-32 inches, otherwise the band gets too lose and so doesn't provide enough support. If your underbust measurement is 28 to 30 inches, you may want to try a 28 or 30 band.

Well I'm not sure how accurate they are so I've uploaded some pictures at the Eat, Train, Progress group to see what they think my body fat percentage is. Thanks for the tip about the eggs.

Thanks. Yes, it does appear to be a very comprehensive program and it's the one I like the look of the most to be honest. I also have Mark Lauren's Body by You, which is like his You Are Your Own Gym but for women. I thought it would be a good idea to be able to handle my own body weight first and then move on to free…

Thanks. I've corrected and re sized them now.

How long are each of these programs?

Might buy New Rules first seeing as it's pretty cheap on amazon.

Thanks for the suggestions. Starting strength is about £30 on amazon so I'm a little hesitant to buy it.

Which would you say is best for a beginner to weight lifting?

Thanks. That's the impression I've got from it which is bad because I want something which is really clear and easy to follow. Strong Curves seems to be the best fit for that so I'm going to get it.

Thanks for the reply. Strong Curves does look really good as it has lots of information and workouts. Thinner, Leaner, Stronger looks informative but doesn't look like it tells you in detail about workout routines. New Rules looks good, but I mainly want to work on my lower body so Strong Curves looks best. Could you tell…

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My LBM is something like 87lbs to 94lbs. Based on my new protein target, I'll be shooting for 1g protein per 1lb lean body mass - but I'm not sure how I'm ever going to reach that target without protein powder so I've been looking into those.

Thanks. I have switched my macros to 45% carbs 25% protein and 30% fat for now and I have been eating between 1400 and 1500. I am struggling to get enough protein in though. I'm ok at lunch and dinner but I'd like to get some more at breakfast, for which I have Quaker Oats with 180ml semi-skimmed milk, with some almonds,…

Well, I got some calipers to check body fat and I'm getting something in the region of 29% to 32% body fat but I'm not sure how accurate that is. My main focus really is body composition I suppose so the actual number on the scale may not matter so much.

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Anyone? I do 30 day shred 3/4 times a week and Jillian Micheals Killer buns and thighs once a week. Wednesday and Sunday are rest days on which I do some gentle yoga or pilates.

Forgot to quote :)