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mehere

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Hi All. I'm new to this forum, and have been doing a lot of research on the "right" way to do things- however I seem to find tons of conflicting information, and lots of stuff that isn't very specific. I apologize in advance if I ramble, give too much detail, or am doing something alarmingly wrong. Please be kind :)

I'm 32 and have been lifting weights for 2.5 months, 5 times a week and about 60 minutes a session. I've really increased the amount I can lift, and I try to lift as much as possible even if I can only do it 10 times. I started off weighing 113 and am now about 117. I'm 5'1". This is still taking some getting used to and I try to just stay off the scale. I'm at 22% body fat as of a few weeks ago. I can definitely see some changes as compared to December. My abs are more defined when I flex, you can see the upper "4 pack" and the little side muscles. My legs are getting stronger and I've lost about an inch in my butt measurement.

I'm up to doing 200 lbs on the leg press, 180 in the hip adduction and abduction, 130 on the ab twist. My arms are def my weakest part, and all my fat is in my butt/hips/lower abs. I know I need to branch out to free weights, and doing movements with free weights (I'm doing pretty much all weight machines). I'm not doing much cardio at all, mostly I'm pretty beat after lifting for an hour or more and if I did legs, forget it.... So I'm doing about 20 minutes of high intensity cardio following my lifting. I also don't want to go too far past that "post workout" period cause I want to get home and drink a protein shake.

Just looking for some feedback. Side note: I'm allergic to milk so I have to drink brown rice protein shakes. However, my diet is extremely healthy. I cook everything from scratch and eat lots of meat and veggies. My cholesterol isn't high, I'm in good health (other than some arthritis and disc problems). I also take the birth control pill, not for contraception but because otherwise I get terrible bleeding and cysts. So, I haven't had a period in almost 2 years because I don't take the sugar pills. I only mention this because I wonder what impact, if any, my hormones have on my muscle gaining process.

Any feedback is appreciated. Thanks everyone! -Beth
 
mehere said:
Hi All. I'm new to this forum, and have been doing a lot of research on the "right" way to do things- however I seem to find tons of conflicting information, and lots of stuff that isn't very specific. I apologize in advance if I ramble, give too much detail, or am doing something alarmingly wrong. Please be kind :)

I'm 32 and have been lifting weights for 2.5 months, 5 times a week and about 60 minutes a session. I've really increased the amount I can lift, and I try to lift as much as possible even if I can only do it 10 times. I started off weighing 113 and am now about 117. I'm 5'1". This is still taking some getting used to and I try to just stay off the scale. I'm at 22% body fat as of a few weeks ago. I can definitely see some changes as compared to December. My abs are more defined when I flex, you can see the upper "4 pack" and the little side muscles. My legs are getting stronger and I've lost about an inch in my butt measurement.

I'm up to doing 200 lbs on the leg press, 180 in the hip adduction and abduction, 130 on the ab twist. My arms are def my weakest part, and all my fat is in my butt/hips/lower abs. I know I need to branch out to free weights, and doing movements with free weights (I'm doing pretty much all weight machines). I'm not doing much cardio at all, mostly I'm pretty beat after lifting for an hour or more and if I did legs, forget it.... So I'm doing about 20 minutes of high intensity cardio following my lifting. I also don't want to go too far past that "post workout" period cause I want to get home and drink a protein shake.

Just looking for some feedback. Side note: I'm allergic to milk so I have to drink brown rice protein shakes. However, my diet is extremely healthy. I cook everything from scratch and eat lots of meat and veggies. My cholesterol isn't high, I'm in good health (other than some arthritis and disc problems). I also take the birth control pill, not for contraception but because otherwise I get terrible bleeding and cysts. So, I haven't had a period in almost 2 years because I don't take the sugar pills. I only mention this because I wonder what impact, if any, my hormones have on my muscle gaining process.

Any feedback is appreciated. Thanks everyone! -Beth
Click to expand...

First off welcome to the world of lifting!!
I think you need to pick a lifting program and stick to it. Using just machines is kinda random. I've done push/pull and legs split before. Right now I'm doing a pretty intense program that has me lifting 5 days a week, some lighter days and some really heavy, low rep days. Id suggest a beginner program for you which consists of the big lifts bench, squat, rows, deadlifts, over head press, pull/chin ups, dips.
If you're trying to build muscle id def keep the cardio to a minimum, a couple HIIT's a week will do it.
The most important part is diet though, without a spot on diet all your work in the gym will be useless. Saying you eat extremely clean and make everything at home means nothing. You need to figure out your maintenance calories and adjust depending upon your goals (gain or lose). Most women's maintenance is around 1900-2200. I like to keep my macros at 50-30-20 but you have to play around with what works for you.
And yes, being on BC may affect your ability to gain muscle and lose fat, it's different for everyone.
I hope I helped a little. Hopefully Psizzle or one of the other ladies pop in and have some more helpful suggestions for you
 
youre bodyfat is honestly largely determined by your hormones, and your diet (sorry about the first one)

do you have a true milk allergy? because whey is lactose free...not that its neccessary anyway, just throwin it out there.
and...your cyst/cyclic issues....Im sending you a pm
 
shirlene29 said:
youre bodyfat is honestly largely determined by your hormones, and your diet (sorry about the first one)

do you have a true milk allergy? because whey is lactose free...not that its neccessary anyway, just throwin it out there.
and...your cyst/cyclic issues....Im sending you a pm
Click to expand...
^^^ what? Whey does indeed have lactose in it! That's why so many have digestion issues on whey, every human has SOME intolerance to lactose.
 
Honestly I'm sort of afraid of the deadlifts and few other of the free weight moves because of my disc problems. I've got discs hitting my spinal cord and pinched nerves. I don't truly know what's ok and what's not though. I do chin ups and dips but I guess you're right cml it's kind of random what I'm doing. cml do you have a link where I can figure out how to incorporate some of the stuff you mentioned into my lifting? Also, I thought I had to eat more now to feed my body for the muscle building? I did count calories for a while, when I was doing almost all cardio so I was able to get an idea of what to eat in a day to hit my calorie goal which at the time was 1200+ whatever I burn for the day. So for example if I burned 300 calories doing a cardio workout I'd have to eat 1500 that day. I'm not counting anymore, and I'm eating more. Thanks!!!

Shirlene- I can't tolerate whey because it's milk protein. I can't have any milk protein. Just to give you an idea, if a restaurant accidentally puts a small amount of butter in the pan when preparing my food I'll get hives and have gastrointestinal pains and bloating which doesn't stop for 2-3 days until it's completely out of my system. Sucks :(
 
mehere said:
Honestly I'm sort of afraid of the deadlifts and few other of the free weight moves because of my disc problems. I've got discs hitting my spinal cord and pinched nerves. I don't truly know what's ok and what's not though. I do chin ups and dips but I guess you're right cml it's kind of random what I'm doing. cml do you have a link where I can figure out how to incorporate some of the stuff you mentioned into my lifting? Also, I thought I had to eat more now to feed my body for the muscle building? I did count calories for a while, when I was doing almost all cardio so I was able to get an idea of what to eat in a day to hit my calorie goal which at the time was 1200+ whatever I burn for the day. So for example if I burned 300 calories doing a cardio workout I'd have to eat 1500 that day. I'm not counting anymore, and I'm eating more. Thanks!!!

Shirlene- I can't tolerate whey because it's milk protein. I can't have any milk protein. Just to give you an idea, if a restaurant accidentally puts a small amount of butter in the pan when preparing my food I'll get hives and have gastrointestinal pains and bloating which doesn't stop for 2-3 days until it's completely out of my system. Sucks :(
Click to expand...


gotcha, thats a different animal....my last daughter was born with an enzyme deficiency...she couldnt even handle breast milk. Had to be put on an amino acid formula...she eventually developed the neccessary enzyme and is eating chocolate as I type.

I was thinking of whey isolate (and honestly muscle milk instant) psizzle....don't flog me


with disc issues ( I have 9 herniated discs c-spine to l-spine at last count) you have to work up slow and low.... pay extremely strict attention to form. Leg press actually can really eff you up lumbar disc wise if you don't keep your ass firmly seated
not a ONE of those discs bother as long as I stay active...My husband has two lumbar discs that like to move around and the single best thing he has done for that is nail his squat and deadlift form.
Think of it this way, strong muscles support your spine..weak muscles leave your spine vulnerable to further injury.

I would looking into starting strength (google it) and start with the bar at first even if you feel silly doing it then add 5 lbs a week (or day if you're feeling good about your form)...doesnt seem like much but it ads up fast.


also, yoga...I can't recommend it enough for a bad spine but you NEED an instructor for this and a good one that's aware of your issues (you wont be the only one).


lastly....hip thigh and lower tummy fat (and muffin top in general) are estrogen fat receptor sites
I sent you a pm regarding that.
 
Last edited:
right at the moment yes...

only I actually live in a rich neighborhood :(
 
Hey, I'm just preparing you for the cruelty this world has to offer
 
dude...I'm older than you by like 7 years...I got the cruelty down sister!
 
Age means nothing, there are 3 year olds in third world countries who have seen more cruelty than someone will in their entire lifetime.

*drops mic and walks off stage*
 
Ok so I'm back to counting calories. I used a calculator to determine my maintenance calories are 1852 per day. So, since I'm wanting to build muscle and also shed fat how many should I be eating? BTW, I feel super bloated and bulky the last couple of weeks. I don't feel like I'm getting smaller, but bigger which feels weird. I hope it's pure muscle! Thanks, ladies for the help here.
 
perfect. I was considering adding 200 calories to my maintenance? Then doing 50/30/20 macro? Man, I can't imagine eating this much in carbs. I'm not even halfway there for today.
 
Give it a try and see how it works, everyone is different, those of us who know how to diet for our body know because we experimented a lot and found what worked for us
 
Not sure if I can add to this and have anyone notice... but.

So I've been lifting for 8 months now. Started at 113 and am now at 123. I was eating a couple hundred/few hund over my maintenance calories for a while there (or trying) but my fat % went up so I cut that out and was just eating clean, general macros of like 50/30/20 but stopped counting calories and was eating lots of protein and just tried to not stress myself out about it for a while. I can't even say I was for sure hitting my maintenance cals though because I wasn't hungry much. I also added in more cardio to my lifting.

So now I'm at 123 (5'1) and I've def built quite a bit of muscle, visible muscle. Especially getting compliments on my arms/shoulders. I started at 22.1% body fat 8 months ago, got down to 20%, got one reading that said over 22%, didn't use that damn machine for a long time cause I was pissed, and now am at 20.8. I feel bulky and fat. My thighs rub together at the top prob due to the muscle on top of the fat but the fat did go down a bit there. Stomach, way fat... I can see killer muscles underneath when I flex but that's it.

In researching fitness plans to keep things shaken up a bit, I found that I've basically been following Jamie Eason's live fit to a tee- esp her phase 2. So now I'm just following it exactly I decided but only on day 2 of phase 2 and am back to measuring food and counting calories aiming for 1650. Also starting to take BCAA pills which I wasn't doing before. Thoughts? Thanks for reading.
 
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