Message Boards » Success Stories
TOPIC: OMG lifting heavy made me so bulky!! |
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Joined 2011-03-16 Posts: 948 |
June 20, 2012 04:03
Great job!
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Joined 2008-10-15 Posts: 956 |
June 20, 2012 04:05
\m/ lifting is awesome! :-D
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Joined 2010-08-26 Posts: 189 |
June 20, 2012 04:06
Terrific job, you should be so proud!
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Joined 2011-01-06 Posts: 172 |
June 20, 2012 04:33
You look great!! Truly an inspiration!
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Joined 2011-08-18 Posts: 609 |
June 20, 2012 04:58
QUOTE: QUOTE: Ok...the reason he says you NEED to do cardio, it that if you rely on diet alone, you will have to eat VERY LITTLE calories to get that lean. This is counter productive to maintaining your muscle mass, and does not give you enough food to supply the nutrients you need to be healthy. It's better to eat more and burn off with cardio than not eat. Even if you burn off calories..you don't burn off the nutrients of the food you ate...just the energy storage in fat. Starving will force your body to lose fat..but also force you to lose muscle, and deprive your body of essential vitamins in sufficient quantities. I'm far from starving, and firmly believe in eating enough. I eat 2300 a day, and on exercise days (4-5 times a week) this works out at around 1800-1900 NET. Strength burns calories too, even if it's not as much in that particular session. - Around 140g protein, 250g carbs, 70g fat. - I also get around 20-30g fibre, and try and get 5 fruit & veg a day. I'm fairly active in daily life with walking everywhere, but not excessively so. This combined with regular strength training activity allows me to still lose weight (albeit slowly) at the amount I'm on. I don't support 1200 calorie diets at all, unless you're tiny, and completely sedentary. Yes I got that. I'm talking about if you want to get really lean..like shredded lean. Think 12 - 15% body fat(or less). You have to diet and calorie restrict to get there. That is why fitness/figure competitors have their "off season" bodies and their competition bodies. It's not healthy to maintain that lean a body mass...and the diet that is required to maintain it is not healthy. |
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Joined 2010-06-11 Posts: 2,716 |
June 20, 2012 05:23
QUOTE: QUOTE: QUOTE: Ok...the reason he says you NEED to do cardio, it that if you rely on diet alone, you will have to eat VERY LITTLE calories to get that lean. This is counter productive to maintaining your muscle mass, and does not give you enough food to supply the nutrients you need to be healthy. It's better to eat more and burn off with cardio than not eat. Even if you burn off calories..you don't burn off the nutrients of the food you ate...just the energy storage in fat. Starving will force your body to lose fat..but also force you to lose muscle, and deprive your body of essential vitamins in sufficient quantities. I'm far from starving, and firmly believe in eating enough. I eat 2300 a day, and on exercise days (4-5 times a week) this works out at around 1800-1900 NET. Strength burns calories too, even if it's not as much in that particular session. - Around 140g protein, 250g carbs, 70g fat. - I also get around 20-30g fibre, and try and get 5 fruit & veg a day. I'm fairly active in daily life with walking everywhere, but not excessively so. This combined with regular strength training activity allows me to still lose weight (albeit slowly) at the amount I'm on. I don't support 1200 calorie diets at all, unless you're tiny, and completely sedentary. Yes I got that. I'm talking about if you want to get really lean..like shredded lean. Think 12 - 15% body fat(or less). You have to diet and calorie restrict to get there. That is why fitness/figure competitors have their "off season" bodies and their competition bodies. It's not healthy to maintain that lean a body mass...and the diet that is required to maintain it is not healthy. Good point, I didn't think of competing :) I'm sure it's extremely hard to get down to that level, I couldn't do it. What is your opinion on a lean fat %, but one that is maintainable year round for a woman who may not want to compete, such as 15-18%? Surely this could be achieved with just a small deficit. (My lowest was 16-17% I think, but I didn't have as much muscle, hence going on a bulk.) At that level of body fat, a woman should be able to see definition and be quite cut, as long as they have the muscle to show. That would still be classed as very lean IMO, but not so much so that it becomes impossible to maintain. 
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Joined 2011-02-24 Posts: 8,663 |
June 20, 2012 06:19
this is the best thread Ive seen so far this morning. Thanks for posting!
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Joined 2011-12-19 Posts: 125 |
June 20, 2012 06:23
Keep up the good work.
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Joined 2012-01-29 Posts: 188 |
June 20, 2012 06:25
BUMP - I definitely want to check out these pictures when I'm home from work!
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Joined 2011-02-15 Posts: 888 |
June 20, 2012 06:32
Heidi, you look awesome! "Bulky" looks good on you and every female that lifts heavy things! Way to go!
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Joined 2012-01-16 Posts: 1,397 |
June 20, 2012 06:32
You look GREAT!
 Thanks for posting!
I love your hardcore AV photo! |
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Joined 2010-08-18 Posts: 290 |
June 20, 2012 06:47
bump
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Joined 2012-02-07 Posts: 2,110 |
June 21, 2012 00:16
QUOTE: so in regards to 'needing to do cardio to get lean' and not relying on diet alone to create a deficit - i'm interested to know - how much of a deficit are you talking about per day, to get lean. i do minimal cardio and don't intend on increasing really, but obviously i want to hear about this. i am not sure i understand the difference between looking hot (my goal) lol and being lean.... sorry im new to it all, really keen to hear what sort of a deficit from cardio is needed. could't you just modify your diet to create a smaller deficit and get the same result over a longer period of time? (so not starving yourself of what you need?) walldancer is spot on. You have to choices, you either increase your activity rate or you decrease your calorie intake. The problem is you can only go so far with decreasing your calorie intake. As I stated before, very few are able to get lean without doing some form of cardio on top of weight lifting. |
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Joined 2012-02-07 Posts: 2,110 |
June 21, 2012 00:17
QUOTE: QUOTE: QUOTE: QUOTE: Ok...the reason he says you NEED to do cardio, it that if you rely on diet alone, you will have to eat VERY LITTLE calories to get that lean. This is counter productive to maintaining your muscle mass, and does not give you enough food to supply the nutrients you need to be healthy. It's better to eat more and burn off with cardio than not eat. Even if you burn off calories..you don't burn off the nutrients of the food you ate...just the energy storage in fat. Starving will force your body to lose fat..but also force you to lose muscle, and deprive your body of essential vitamins in sufficient quantities. I'm far from starving, and firmly believe in eating enough. I eat 2300 a day, and on exercise days (4-5 times a week) this works out at around 1800-1900 NET. Strength burns calories too, even if it's not as much in that particular session. - Around 140g protein, 250g carbs, 70g fat. - I also get around 20-30g fibre, and try and get 5 fruit & veg a day. I'm fairly active in daily life with walking everywhere, but not excessively so. This combined with regular strength training activity allows me to still lose weight (albeit slowly) at the amount I'm on. I don't support 1200 calorie diets at all, unless you're tiny, and completely sedentary. Yes I got that. I'm talking about if you want to get really lean..like shredded lean. Think 12 - 15% body fat(or less). You have to diet and calorie restrict to get there. That is why fitness/figure competitors have their "off season" bodies and their competition bodies. It's not healthy to maintain that lean a body mass...and the diet that is required to maintain it is not healthy. Good point, I didn't think of competing :) I'm sure it's extremely hard to get down to that level, I couldn't do it. What is your opinion on a lean fat %, but one that is maintainable year round for a woman who may not want to compete, such as 15-18%? Surely this could be achieved with just a small deficit. (My lowest was 16-17% I think, but I didn't have as much muscle, hence going on a bulk.) At that level of body fat, a woman should be able to see definition and be quite cut, as long as they have the muscle to show. That would still be classed as very lean IMO, but not so much so that it becomes impossible to maintain. Your level on leaness is based on your commitment to stay at that level. It's the simple. |
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Joined 2011-07-08 Posts: 15,586 |
June 21, 2012 00:52
Here's a link and photo to a friend I helped with getting prepped for the San Jose Bikini Championships this past weekend.
http://www.photoreflect.com/store/Orderpage.aspx?pi=04IP009G070011&po=11&pc=1597 And yes she lifts HEAVY. EDIT: Just realized that the link goes to the first pic. Her pics start at #150. A.C.E. Certified Personal/Group FitnessTrainer IDEA Fitness member Kickboxing Certified Instructor Been in fitness for 28+ years and have studied kinesiology and nutrition
Edited by ninerbuff On June 21, 2012 00:59
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Joined 2010-06-11 Posts: 2,716 |
June 21, 2012 03:18
QUOTE: Here's a link and photo to a friend I helped with getting prepped for the San Jose Bikini Championships this past weekend. http://www.photoreflect.com/store/Orderpage.aspx?pi=04IP009G070011&po=11&pc=1597 And yes she lifts HEAVY. EDIT: Just realized that the link goes to the first pic. Her pics start at #150. A.C.E. Certified Personal/Group FitnessTrainer IDEA Fitness member Kickboxing Certified Instructor Been in fitness for 28+ years and have studied kinesiology and nutrition She looks fantastic! :)
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Joined 2012-06-21 Posts: 1 |
June 21, 2012 03:26
Great Job. Your hard work shows...
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Joined 2011-08-18 Posts: 609 |
June 22, 2012 17:04
QUOTE: QUOTE: QUOTE: QUOTE: QUOTE: Ok...the reason he says you NEED to do cardio, it that if you rely on diet alone, you will have to eat VERY LITTLE calories to get that lean. This is counter productive to maintaining your muscle mass, and does not give you enough food to supply the nutrients you need to be healthy. It's better to eat more and burn off with cardio than not eat. Even if you burn off calories..you don't burn off the nutrients of the food you ate...just the energy storage in fat. Starving will force your body to lose fat..but also force you to lose muscle, and deprive your body of essential vitamins in sufficient quantities. I'm far from starving, and firmly believe in eating enough. I eat 2300 a day, and on exercise days (4-5 times a week) this works out at around 1800-1900 NET. Strength burns calories too, even if it's not as much in that particular session. - Around 140g protein, 250g carbs, 70g fat. - I also get around 20-30g fibre, and try and get 5 fruit & veg a day. I'm fairly active in daily life with walking everywhere, but not excessively so. This combined with regular strength training activity allows me to still lose weight (albeit slowly) at the amount I'm on. I don't support 1200 calorie diets at all, unless you're tiny, and completely sedentary. Yes I got that. I'm talking about if you want to get really lean..like shredded lean. Think 12 - 15% body fat(or less). You have to diet and calorie restrict to get there. That is why fitness/figure competitors have their "off season" bodies and their competition bodies. It's not healthy to maintain that lean a body mass...and the diet that is required to maintain it is not healthy. Good point, I didn't think of competing :) I'm sure it's extremely hard to get down to that level, I couldn't do it. What is your opinion on a lean fat %, but one that is maintainable year round for a woman who may not want to compete, such as 15-18%? Surely this could be achieved with just a small deficit. (My lowest was 16-17% I think, but I didn't have as much muscle, hence going on a bulk.) At that level of body fat, a woman should be able to see definition and be quite cut, as long as they have the muscle to show. That would still be classed as very lean IMO, but not so much so that it becomes impossible to maintain. Your level on leaness is based on your commitment to stay at that level. It's the simple. I agree. It's POSSIBLE to maintain a very low body fat if you are spot on with diet ALL THE TIME. But..as a woman...staying at 12% is NOT healthy. When I got low for competition my period would start to skip. And although being very lean was a good look for competition, I didn't PREFER the way my body looked at 12%(my boobs basically dissapear and I get a bit of "man face"). I like my body at 15-17%.(curvy/fit) I am currently at 19%. I no longer compete (too hard on my body). 15-17 is totally doable and maintainable for me personally. I can still have days where I "cheat" and eat candy...miss a workout now and again. Take a holiday. Not really possible for me at 12%. Oh..and women trying to conceive should NEVER be below 18%. It will make it harder to get pregnant and maintain a pregnancy. |
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Joined 2010-05-09 Posts: 546 |
June 25, 2012 10:01
IVE ALWAYS been afraid to lift as I thought it would make my legs bulky ans there quite thick anyway. This has reALLY HELPED ME XX
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Joined 2010-04-09 Posts: 437 |
June 25, 2012 10:11
Love this!! Super job!
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Joined 2012-03-22 Posts: 128 |
June 25, 2012 10:15
Beautiful!!!
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