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"This weightlifting thing"
- Thread starter Kathybird
- Start date
It could have been any of the squats, rows or deadlifts, I was pushing hard because I felt tired. If my form is off, I feel it in my back. Not pain, just a kind of pulling sensation in my lower back.
No fish pills. What's with them?
It could have been any of the squats, rows or deadlifts, I was pushing hard because I felt tired. If my form is off, I feel it in my back. Not pain, just a kind of pulling sensation in my lower back.
No fish pills. What's with them?
You don't know the benefits of your omegas...
Taking fish oil daily helps you burn fat!
Hey girl
Macros mean "grams protein, carb and fat, and total calories".
The percentages mean nothing to your body - but the grams and calories do. It's all explained in the link in my sig.
You trying to gain weight? Low protein and fat, and high carb like you're eating is very good for bulking. For cutting, you'll probably do better on high fat and protein.
Macros mean "grams protein, carb and fat, and total calories".
The percentages mean nothing to your body - but the grams and calories do. It's all explained in the link in my sig.
You trying to gain weight? Low protein and fat, and high carb like you're eating is very good for bulking. For cutting, you'll probably do better on high fat and protein.
Wow... OK I read that Daredevils thing... NOT something I can process before coffee. 
Total calories, I'm pretty much status quo. I seem to eat as much as I process a day (accdg to fitday anyway), and I THINK I'm bulking at this point -- what I want to do now is get my body used to these exercises. I do see that the back of me is indeed less strong than the front as I've read, I'm going to cut a couple-5 lbs. off the weights this week and continue getting used to them for a while. I'm not interested in actually gaining weight.
Total calories, I'm pretty much status quo. I seem to eat as much as I process a day (accdg to fitday anyway), and I THINK I'm bulking at this point -- what I want to do now is get my body used to these exercises. I do see that the back of me is indeed less strong than the front as I've read, I'm going to cut a couple-5 lbs. off the weights this week and continue getting used to them for a while. I'm not interested in actually gaining weight.
I actually didn't mean the daredevils article. I meant the one on getting started. Please go read that. It'll help you achieve your current goals - and it'll help us help you do it!
Daredevils is for when you're already lean and trying to get down to shredded. You're not there yet. Hell, I"M not there yet - I would have to lose about fifteen pounds to be ready for that!
Daredevils is for when you're already lean and trying to get down to shredded. You're not there yet. Hell, I"M not there yet - I would have to lose about fifteen pounds to be ready for that!
lol. I read the beginner's thread, good stuff in there. The lifting, OK, I can do that. Diet is the hard part. Like I said, I hate to cook, and all the bad stuff is what you don't have to cook 
Today:
Bench - 35(10x4)
leg ext - 60(10x4)
hams - 30(10x4)
Bent row - 30(10) 35(10x3)
overhead press - 20(10x4) I hate this one
squat - 40(10) 35(10x3) I lied I hate this one more
stiff legged deadlifts - 40 (10x4)
Today:
Bench - 35(10x4)
leg ext - 60(10x4)
hams - 30(10x4)
Bent row - 30(10) 35(10x3)
overhead press - 20(10x4) I hate this one
squat - 40(10) 35(10x3) I lied I hate this one more
stiff legged deadlifts - 40 (10x4)
Oh you're going to make me do this aren't you (I appreciate the help )
So far today: 943 calories. 50g fat (I've had a lot of coffee with half n half and mac n cheese), 93g carbs, 30g protein. I've only eaten one "real" meal today though. Protein shake for breakfast, mac n cheese for lunch. Dinner will be steak, some kind of veggie and some kind of starch. I'll prob have another protein shake after my workout tonight.
)So far today: 943 calories. 50g fat (I've had a lot of coffee with half n half and mac n cheese), 93g carbs, 30g protein. I've only eaten one "real" meal today though. Protein shake for breakfast, mac n cheese for lunch. Dinner will be steak, some kind of veggie and some kind of starch. I'll prob have another protein shake after my workout tonight.
That's pretty much what I was thinkin'. I don't necessarily want to gain mass or size, I am interested in improving my strength at this point. Maybe later I get a little more technical on gaining then cutting.
How long do you think I should just work on muscle development before I get into this cutting/gaining thing?
This is actually a very interesting question.
You are 5'1" and weigh 160 lbs, and your weight between college and marriage was between 108 and 120, so I'm thinking a target weight for you is probably around 115-120, right? If so, you're carrying about 100 lbs of lean mass and you are currently at about 35-37% bodyfat (don't feel bad, I was at least 40% when I started).
On the one hand, you can gain muscle in a deficit when you're a novice and significantly overfat (yes, there are rewards to being plump. Not many, but some.) The "cool" kids know this as the "newbie gains" honeymoon.
On the other hand, outside of "newbie gains", you'll "partition" better when you're leaner, because your insulin sensitivity is improved. (In human-speak, "good insulin sensitivity" means more of your calories get shuttled toward your muscles than your fat cells.)
So here's my suggestion to you: Since you can gain muscle while you're in a deficit, at least initially, why don't we diet you down for a bit while we get you strong? I'm thinking we could get you down to 140, then have you take a diet break at maintenance for a while. This will give you a reward and give you the opportunity to learn how to maintain at the new weight - which is no small feat, I assure you. While figuring out maintenance, we get you stronger, build up your lifts a bit, then diet you down the rest of the way.
Sound good?
You are 5'1" and weigh 160 lbs, and your weight between college and marriage was between 108 and 120, so I'm thinking a target weight for you is probably around 115-120, right? If so, you're carrying about 100 lbs of lean mass and you are currently at about 35-37% bodyfat (don't feel bad, I was at least 40% when I started).
On the one hand, you can gain muscle in a deficit when you're a novice and significantly overfat (yes, there are rewards to being plump. Not many, but some.) The "cool" kids know this as the "newbie gains" honeymoon.
On the other hand, outside of "newbie gains", you'll "partition" better when you're leaner, because your insulin sensitivity is improved. (In human-speak, "good insulin sensitivity" means more of your calories get shuttled toward your muscles than your fat cells.)
So here's my suggestion to you: Since you can gain muscle while you're in a deficit, at least initially, why don't we diet you down for a bit while we get you strong? I'm thinking we could get you down to 140, then have you take a diet break at maintenance for a while. This will give you a reward and give you the opportunity to learn how to maintain at the new weight - which is no small feat, I assure you. While figuring out maintenance, we get you stronger, build up your lifts a bit, then diet you down the rest of the way.
Sound good?
Tee hee.
Okay, first up, fitday. You figure maintenance is about 2200, right?
How have you dieted before - other than "starving"? You ever tried Atkins or any other type of low carb diet? Where do you carry your weight - you an "apple" or a "pear"?
Okay, first up, fitday. You figure maintenance is about 2200, right?
How have you dieted before - other than "starving"? You ever tried Atkins or any other type of low carb diet? Where do you carry your weight - you an "apple" or a "pear"?
I'm an apple. belly fat. I've been on weight watchers a few times and I do lose weight but two things happen: work starts getting nuts and I can't go to meetings so I stop keeping track of crap and/or I get tired, then sick, from the calorie deficiency.
I do notice that after a good stint of a solidly healthy diet my middle does slim down and I don't go completely pear but I see a difference.
I do notice that after a good stint of a solidly healthy diet my middle does slim down and I don't go completely pear but I see a difference.
Okay, WW is waaaay too low in the calorie-department. They run stupidly low deficits. Not enough protein or fat either. Great support though.
We all become more pear-shaped as we lean out. Trust me I'd rather start out as an apple than the "pear" I am.
Pears, in my small experience, find fats more satiating than "volume" - but many of the "apple" shaped women I've encountered find more of a "volume" based approach to eating more filling.
Based on your own experience, which do you think better describes a dietary pattern that keeps you feeling more fed? They're both fine by the way - I'm just trying to figure out the most comfortable way to diet you down.
Unfortunately, both. 
I really don't know actually. I've tried the volume vs. fat thing, and if I go volume, after a while I want some really fatty crappy food. If I try more fat, I do seem more satisfied but then like once a week I have a pig out day. You know, that actually worked for me (yeah when I was 23 and WW the first time), I'd eat well all week then have a weekend day where anything went. The past couple times with WW I started on that pattern and found my "pig out days" had to be every 2 to 3 weeks, not once a week.
I'm saying fats. I think.
I really don't know actually. I've tried the volume vs. fat thing, and if I go volume, after a while I want some really fatty crappy food. If I try more fat, I do seem more satisfied but then like once a week I have a pig out day. You know, that actually worked for me (yeah when I was 23 and WW the first time), I'd eat well all week then have a weekend day where anything went. The past couple times with WW I started on that pattern and found my "pig out days" had to be every 2 to 3 weeks, not once a week.I'm saying fats. I think.
Unfortunately, both.
I'm saying fats. I think.
Well we could start with a focus on protein and fat, to start, and fiddle around with a free meal once a week, or a free day every two weeks (I time them around birthdays and holidays and call them "natural disasters")
Are you tracking on fitday at the moment?
I wasn't doing every day. But I've got yesterday and today and some days scattered this past week or so.
Excellent. Run a report on the "complete" days (delete any partial days so it doesn't mess things up) and just paste in the macro breakdown to the left of the pie chart.
The part that shows monos, polys, fiber... that part.
Also let me know how you feel on these macros.
Are you still doing cardio before your lifting workouts?
The part that shows monos, polys, fiber... that part.
Also let me know how you feel on these macros.
Are you still doing cardio before your lifting workouts?
GramsCalories%-Cals
Calories 1,973
Fat 74.4 659 33%
Saturated 29.3 260 13%
Polyunsaturated 9.5 84 4%
Monounsaturated 24.6 218 11%
Carbohydrate 257.0 1,010 51%
Dietary Fiber 18.1
Protein 78.6 316 16%
Alcohol 0.0 0 0%
That? ( I tried to clean the layout up a little)
Calories 1,973
Fat 74.4 659 33%
Saturated 29.3 260 13%
Polyunsaturated 9.5 84 4%
Monounsaturated 24.6 218 11%
Carbohydrate 257.0 1,010 51%
Dietary Fiber 18.1
Protein 78.6 316 16%
Alcohol 0.0 0 0%
That? ( I tried to clean the layout up a little)
TOday:
30 mins elliptical levels 5 thru 7
BOR - 35(12) 40(10, 10, 12)
hams - 30(12 11 10 10)
Overhead press - 20(10x4)
leg ext - 60(10 10 10 11)
stiff leg dead - 40(10) 45(10x3)
And yes, I've usually done cardio before weights. It seems to warm me up. BTW, 30-40 minutes isn't a long cardio session for me. Hour to an hour and a half is. I got used to running 3 to 5 miles every other day.
30 mins elliptical levels 5 thru 7
BOR - 35(12) 40(10, 10, 12)
hams - 30(12 11 10 10)
Overhead press - 20(10x4)
leg ext - 60(10 10 10 11)
stiff leg dead - 40(10) 45(10x3)
And yes, I've usually done cardio before weights. It seems to warm me up. BTW, 30-40 minutes isn't a long cardio session for me. Hour to an hour and a half is. I got used to running 3 to 5 miles every other day.
Okay - excellent.
Your calories average around 2000 a day. Your fats are fine, fibre is too low (aim for 25g) and your carbs and protein need to literally reverse.
I'd like you to preplan a 2000 calorie day, start tomorrow with a mix that gives you at least 150g protein, at least 75g of fat and at least 25g of fibre - and the fibre HAS to come from food.
Eat any time of day or night, one big meal or a bazillion micro-snacks, I don't care which - just pre-plan your day and post up how the macros work out, just like you did above (don't sweat the formatting, I know it sucks; we're all used to what fitday looks like).
The cardio thing - you'll shoot yourself in the foot. Cardio before weights basically wears you out before you lift - thus ensuring you can't lift your best. You burn the least fat and stimulate the least muscle-growth if you do it this way.
By doing cardio first, you just make yourself tired and use up your blood sugar before you do the weights. Remember - lifting is ANaerobic. You need that glucose. Cardio is aerobic. Do the weights first and by the time you do the cardio, you'll be burning off free fatty acids mobilized by your lifting. The converse is not true.
The weight lifting is the important part, the cardio can be skipped entirely. You need to put iron on the bar and you won't do this with 30-minutes of preworkout cardio. Besides, cardio is a lousy way to prepare the body for lifting.
If you must do cardio in your workouts, do it after you lift. If you want to warm up well, read my blog article on pre-lifting warmup.
Got Built? » High Intensity Interval Foreplay
Your calories average around 2000 a day. Your fats are fine, fibre is too low (aim for 25g) and your carbs and protein need to literally reverse.
I'd like you to preplan a 2000 calorie day, start tomorrow with a mix that gives you at least 150g protein, at least 75g of fat and at least 25g of fibre - and the fibre HAS to come from food.
Eat any time of day or night, one big meal or a bazillion micro-snacks, I don't care which - just pre-plan your day and post up how the macros work out, just like you did above (don't sweat the formatting, I know it sucks; we're all used to what fitday looks like).
The cardio thing - you'll shoot yourself in the foot. Cardio before weights basically wears you out before you lift - thus ensuring you can't lift your best. You burn the least fat and stimulate the least muscle-growth if you do it this way.
By doing cardio first, you just make yourself tired and use up your blood sugar before you do the weights. Remember - lifting is ANaerobic. You need that glucose. Cardio is aerobic. Do the weights first and by the time you do the cardio, you'll be burning off free fatty acids mobilized by your lifting. The converse is not true.
The weight lifting is the important part, the cardio can be skipped entirely. You need to put iron on the bar and you won't do this with 30-minutes of preworkout cardio. Besides, cardio is a lousy way to prepare the body for lifting.
If you must do cardio in your workouts, do it after you lift. If you want to warm up well, read my blog article on pre-lifting warmup.
Got Built? » High Intensity Interval Foreplay
Actually, no. Fitday will do that for you.
Just go into "recent foods" and tick down the list for stuff you want to eat. Choose items with protein, stuff with fat, stuff with fibre... just select 'em. Worry about the amounts later - just pick the items.
Once you have 'em selected, go into your "day" and fuck with the amounts until you get the right mix. Should take you about five minutes.
Just go into "recent foods" and tick down the list for stuff you want to eat. Choose items with protein, stuff with fat, stuff with fibre... just select 'em. Worry about the amounts later - just pick the items.
Once you have 'em selected, go into your "day" and fuck with the amounts until you get the right mix. Should take you about five minutes.
