Strength Weight Training: Anything and Everything II

[showdownhero]

Tone is basically a buzz word made up for women as "building muscle" scared them off. A lot of women have a fear that they'll look like a female bodybuilder if they lift heavy - truth is they wont. It takes guys many many years to get close to that point and women don't have the testosterone to help them in the process, so you can safely say it wont accidentally happen.

Tone means build muscle and lose body fat to make it visible. (ie. gain more muscle, lose fat).

When i discuss this with friends i show them this before/after shot:

In the before shot she's 59.5kg, in the after shot she's 64.5kg - so 5kg heavier even though she looks lighter in the 2nd photo. Physique is all an illusion - gaining weight to look skinnier/lighter.

ps. to get that change, she was eating 3000-4000 calories per day and lifting very heavy - deadlifting 140kg, bench pressing 63kg and shoulder pressing 43kg (i don't have her squat details).

So basically train like a guy would and don't worry, your body will transform into what it's meant to be.

Super post and super transformation from that girl.

 

[rocker_oz33]

The girl above has done really well with her transformation lifts like a man and looks like a woman theres a song about that " when she squeezed me tight she nearly broke mine spine".

 

[The_Answer3]

She wasn't coming from too far back though. 'transformation'.....maybe. Good effort? Yep. Results? Win.

Dual fitness in the sack is all win.

 

[Syphoncom]

Yeah she already looked quite good in the before. Though the one thing that's a personal thing for me, I wouldn't want my gf to be very vascular. Though I'm sure she'd agree so I feel comfortable saying that

 

[lysp]

She wasn't coming from too far back though. 'transformation'.....maybe. Good effort? Yep. Results? Win.

Actually that transformation was from when she stopped training like most women do (100% treadmill, no weights) and started eating and training properly (heavy weights).

Her full transformation pic is here:

 

[lysp]

Ahh I'm rubbish with fitness talk, so when I say 'toning' I just mean that I would like greater muscle definition, but as stated above I don't really want to lose weight so I guess just pure muscle adding, if that makes sense. Thank god I'm not doing a degree in articulating myself.

I'm pretty blaise but I do think I need to up my intake or otherwise this exercise will take it's toll on me and make me lose weight.

My diet isn't that strict and I think the last time I actually sat down and worked it out it was something like 1200 calories per day which is around 5000 KJ. It's quite healthy with no junk food, lots of veges, fruit & seafood. Not enough protein though, my hemoglobin is quite low - would I need those protein shakes to make sure my body can feed off something?
I'm more than happy to do this process slowly, as I really do not want to make drastic changes to my lifestyle e.g. double my calorie intake.

Without knowing your height/weight i'd say you almost definitely are under eating. Are you able to provide those - could give you a general range of where you should be eating.

1200 is usually for women who are already quite light (50-60kg) to lose weight. For people heavier than that.. it might be 1400-1600. Also weight training will burn extra calories so need to compensate for that.

To maintain weight you need to bump this probably up to 1800-2000. To gain muscle you may even need to bump this up slightly more (2200ish).

Essentially what i'd do is find a maintenance calorie point your for height/weight. Then slowly increase calories by 100 every week until you find you're constantly gaining 100-200g per week, then take it back slightly. The first 2 weeks or so your weight will jump all over the place until it stabilises, but after that you should be able to have some sort of trend happening.

Also the stricter or more consistent you are with what you eat, the easier it is to adjust calories up/down. If you're not tracking accurately it's harder to make adjustments.

Another thing is when you're starting weight training you're probably not pushing yourself too hard, so probably could keep calories slightly lower until you get into full swing. But 1200 is definitely way too low and is at the extreme dieting end of things.

Food doesn't really matter too much, unless you're vegetarian.. a high meat based diet. Lots of natural unprocessed foods are best. Don't need shakes at all unless you're struggling to eat enough meat (or are vegetarian).

 

[Shupe]

Don't need shakes at all unless you're struggling to eat enough meat (or are vegetarian).

It's the reason I have a couple of shakes a day. I generally just don't like food, so I struggle to consume enough. A shake gives me about 300 calories and 30-35g of protein - so it helps a lot in that sense.

Some women are afraid of shakes, but don't need to be. They won't get you huge, they're essentially just food.

 

[The_Answer3]

Food doesn't really matter too much, unless you're vegetarian.. a high meat based diet. Lots of natural unprocessed foods are best. Don't need shakes at all unless you're struggling to eat enough meat (or are vegetarian).

Or unless you lift.

amiritebrahs?

 

[The_Answer3]

Actually that transformation was from when she stopped training like most women do (100% treadmill, no weights) and started eating and training properly (heavy weights).

Her full transformation pic is here:

Pretty solid effort.

Not overweight at all, but a very big change. Sun probably wouldn't bother her as much these days either.....

 

[melaniej]

I was worried about my chest becoming smaller but thanks anyway!

If you're already quite lean, then your chest shouldn't shrink much, or at all, as it's probably more breast tissue than fat stored there, which is why a lot of females who go from overweight to slim have such a noticeable reduction in breast size. I've been lifting weights consistently for about 6 months (overall for more than a year but took a while to learn what I was doing), dropped a fair bit of body fat but my chest measurements have gone up slightly from doing chest exercises. So I doubt your size will reduce at all unless you have significant body fat to lose.
If you start lifting weights to put on muscle, you'll have to eat more than 1200 cals/day as the other guys have already said. Increase this gradually, you wont be doubling your calories overnight. Increase by about 100 each week, keep an eye on your weight and also take pics for comparison. 1200 is the absolute bare minimum you'd want to eat.
You need more protein though or your muscles wont be repairing/growing. Don't be scared of shakes, just find one with low sugars/carbs.

 

[vonn]

Without knowing your height/weight i'd say you almost definitely are under eating. Are you able to provide those - could give you a general range of where you should be eating.

1200 is usually for women who are already quite light (50-60kg) to lose weight. For people heavier than that.. it might be 1400-1600. Also weight training will burn extra calories so need to compensate for that.

To maintain weight you need to bump this probably up to 1800-2000. To gain muscle you may even need to bump this up slightly more (2200ish).

Essentially what i'd do is find a maintenance calorie point your for height/weight. Then slowly increase calories by 100 every week until you find you're constantly gaining 100-200g per week, then take it back slightly. The first 2 weeks or so your weight will jump all over the place until it stabilises, but after that you should be able to have some sort of trend happening.

Also the stricter or more consistent you are with what you eat, the easier it is to adjust calories up/down. If you're not tracking accurately it's harder to make adjustments.

Another thing is when you're starting weight training you're probably not pushing yourself too hard, so probably could keep calories slightly lower until you get into full swing. But 1200 is definitely way too low and is at the extreme dieting end of things.

Food doesn't really matter too much, unless you're vegetarian.. a high meat based diet. Lots of natural unprocessed foods are best. Don't need shakes at all unless you're struggling to eat enough meat (or are vegetarian).

Thank you for taking the time to reply!!
I'm around 55kg, 165cm.
I never realised I eat little cause I've always eaten that much so I'm not dieting.
So what do you think I should raise my calorie intake to - and is there anyway to do that using the shakes (@shupe) because I don't want to force feed myself if avoidable.
Also, for that calorie intake you've suggested above - what's that presuming ill do for exercise? Ie how intense and often is the workout you're suggesting? I don't want to get as muscular as the lady above, I want to stay as slim as I am. Would it be helpful if I PMed you a before shot so you can tell what's realistic for me in terms of weights as I just want to turn what I have right now into more muscle? Thanks again.

 

[vonn]

If you're already quite lean, then your chest shouldn't shrink much, or at all, as it's probably more breast tissue than fat stored there, which is why a lot of females who go from overweight to slim have such a noticeable reduction in breast size. I've been lifting weights consistently for about 6 months (overall for more than a year but took a while to learn what I was doing), dropped a fair bit of body fat but my chest measurements have gone up slightly from doing chest exercises. So I doubt your size will reduce at all unless you have significant body fat to lose.
If you start lifting weights to put on muscle, you'll have to eat more than 1200 cals/day as the other guys have already said. Increase this gradually, you wont be doubling your calories overnight. Increase by about 100 each week, keep an eye on your weight and also take pics for comparison. 1200 is the absolute bare minimum you'd want to eat.
You need more protein though or your muscles wont be repairing/growing. Don't be scared of shakes, just find one with low sugars/carbs.

Thank you! Any recommendations for the shakes?

 

[The_Answer3]

Pics for comprehensive breast measurement analysis needed.

 

[vonn]

Pics for comprehensive breast measurement analysis needed.

Haha - I'm sure there are more than enough breast measurement sites that allow you comprehensive analysis so I'll pass on this one.

 

[melaniej]

Thank you! Any recommendations for the shakes?

You don't *need* them, but just if you're struggling to get more protein in to your diet they will help with that and the additional calorie intake. I get mine from bulknutrients online, just a basic WPI. I don't take it that often though, only if I'm not going straight home after gym, prefer to have a proper meal after training. Do you eat meat? Eggs? My go to post work out meal is either egg white omlette loaded with veggies or a big chicken salad, just depends if you can stomach food after training.

Just addressing what you said in a previous post "I just want to turn what I have right now into more muscle?" You can't 'turn' it in to muscle, you have to build up your muscles. I PROMISE you that you wont get 'bulky' lifting weights. It's nigh on impossible for females to put on that much size.
Do you currently do any strength based training? Cardio?

 

[Shupe]

Snip

Absolutely you can use shakes. Like I posted above, you'll gain about 300 calories from one alone. Also the added benefit of protein. Also - choc milk is relatively high in protein.

You should tailor what you eat to how you work out. It's all guess and check at the start. Like the others are saying, you need to slightly raise your calorie intake until it gets to a level where you are seeing steady improvement or maintenance.

 

[The_Answer3]

Also note the lady in the pics on the previous page had been lifting BIG weight for some time, and is still lean. Very hard for ladies to get real bulky.

 

[vonn]

You don't *need* them, but just if you're struggling to get more protein in to your diet they will help with that and the additional calorie intake. I get mine from bulknutrients online, just a basic WPI. I don't take it that often though, only if I'm not going straight home after gym, prefer to have a proper meal after training. Do you eat meat? Eggs? My go to post work out meal is either egg white omlette loaded with veggies or a big chicken salad, just depends if you can stomach food after training.

Just addressing what you said in a previous post "I just want to turn what I have right now into more muscle?" You can't 'turn' it in to muscle, you have to build up your muscles. I PROMISE you that you wont get 'bulky' lifting weights. It's nigh on impossible for females to put on that much size.
Do you currently do any strength based training? Cardio?

I do cardio, I run every 4 days and was training to run in a event but I stopped in the last week from exams and ill probably reduce or stop now to not lose weight. I don't do much strength aside from the standard squats and push-ups and such thrice a week, but I did just get a gym membership.
I'm not worried about bulking up, I'm just worried ill change my current figure for the worse as I'm happy with it as is and I just want to maintain that and slowly build up muscle, so I'm in no immediate rush to see changes every month or anything. I think last night I was just googling and got freaked out ill lose my chest and couldn't find any information from people who are lean already and doing strength, thus the question.
As for meat, I don't care for it daily so not sure if ill just opt for shakes or something after.

 

[vonn]

Absolutely you can use shakes. Like I posted above, you'll gain about 300 calories from one alone. Also the added benefit of protein. Also - choc milk is relatively high in protein.

You should tailor what you eat to how you work out. It's all guess and check at the start. Like the others are saying, you need to slightly raise your calorie intake until it gets to a level where you are seeing steady improvement or maintenance.

Thank you
If only Mitch could train me!!

 

[Shupe]

Also - You can go to the poster profiles thread and post a picture if you want. You can chop your head off if you're worried about being identified. It's good for before/afters and keeps you motivated.

 

[ThePezDispenser]

Also - You can go to the poster profiles thread and post a picture if you want. You can chop your head off if you're worried about being identified. It's good for before/afters and keeps you motivated.

This man wants to see the ladies!

 

[ThePezDispenser]

 

[Shupe]

This man wants to see the ladies!

She brought up the picture option herself! Merely just providing a vessel.

 

[lysp]

Thank you for taking the time to reply!!
I'm around 55kg, 165cm.
I never realised I eat little cause I've always eaten that much so I'm not dieting.
So what do you think I should raise my calorie intake to - and is there anyway to do that using the shakes (@shupe) because I don't want to force feed myself if avoidable.
Also, for that calorie intake you've suggested above - what's that presuming ill do for exercise? Ie how intense and often is the workout you're suggesting? I don't want to get as muscular as the lady above, I want to stay as slim as I am. Would it be helpful if I PMed you a before shot so you can tell what's realistic for me in terms of weights as I just want to turn what I have right now into more muscle? Thanks again.

I use this site to get a general starting point:
http://www.freedieting.com/tools/calorie_calculator.htm

Putting in 3 days per week exercise gives 1780ish maintenance, 4 days exercise gives 1840ish. So 1800 would be a reasonable guess for your approximate maintenance calories.

If you're doing a a fair bit of running/cardio then this will probably be higher.

A good balance is 3 days per week weight training and 2-3 days cardio. It sound's like you're already pretty fit in a cardio sense, so shouldn't have any issue with 2 or 3 days cardio (whatever fits into your schedule).

A 2000 calorie diet would be something that has 120g protein, 220g carbs, 70g fats. So split protein into 3x40g meals or 4x30g meals. Carbs divide between meals and the foods you're eating will probably include some fats.. so you'll just need to make up the rest (can easily do this by adding in some nuts).

Stick with that level for 2 weeks and see how your body reacts.. if you're losing weight still or the same weight bump it up by 100 each week. If you jump heaps just eat the same amount and let your weight stabilise until your body gets used to the excess food.

Your body can fluctuate 2kg easily by differences in salt intake, excess food or reintroducing carbs so give yourself an upper range (for you - possibly 60kg) where you will start to reduce calories if you hit this point. To lose weight you basically do the opposite - take 100 cals off each week until you start to slowly drop weight.

It's all about finding the balancing point and making small adjustments up or down to push your body in the direction you want it to go.

 

[vonn]

She brought up the picture option herself! Merely just providing a vessel.

Maybe eventually down the track! I do wish more females posted here though. Nohomo.


Thank you cfol, great advice.
Will do what you said and see how I go for a few weeks and go from there.