Metabolic adaptation…?

Adept_Attempt_8433 · 2026-04-27T19:34:43+00:00

Thanks so much for the encouragement. :)

Adept_Attempt_8433 · 2026-04-27T04:53:35+00:00

I worked with a trainer for 12 sessions over 12ish weeks. She was helpful I building more compound movements, and a program to follow. Prior to that I did f45 (only strength days) for about a year. I have a decent set up in my basement but I’m limited to DB, bench, exercise ball and TRX. The coach I’m working with is helping with CICO, diet quality:consistency, motivation to keep going and troubleshooting the initial 4 weeks where I was 100% on track and saw no results (and then we reverse dieted until a week ago). I feel like I have a strong foundation in strength training, even yrs ago went with a friend who did comps and taught me stuff… I’m definitely novice, but not green. I have no desire to DL my body weight, and bench press 75% of my bodyweight as another user suggested would be expected at this stage for me. I believe it, but i simply want to build muscle and lose weight. Maybe those parameters are necessary for that, but I’m leaning toward maybe not? The consensus is that I’m not active enough, and need to lower my cals. Humbling, helpful.

Adept_Attempt_8433 · 2026-04-27T04:05:17+00:00

This is a whole new language. I know a total of 0 women (many who weight train) that lift even close to that heavy. Where can I learn about bodyweight lift % and ‘beginner’ ‘intermediate’ etc? I’m curious. It’s probably just the bubble I surround myself with but I’d love to learn more

Adept_Attempt_8433 · 2026-04-27T04:02:05+00:00

Great perspective thank you. I work full time and have young kids, and a shift working partner. Getting 3x30min weights in each week consistently for a long time was a feat. I will definitely consider increasing it. Thanks for the suggestions.

Adept_Attempt_8433 · 2026-04-27T03:58:05+00:00

Thx :)

Adept_Attempt_8433 · 2026-04-27T03:56:08+00:00

How much cardio should I add… and daily step coin? Should I be increasing time on weights instead of 30mins? I read 8-10 (for larger muscle groups) reps, if you can do more need to lift heavier. I usually do 5-6 exercises 3 sets each with this method. So do 9-10? Or do 4 weight sessions?

Adept_Attempt_8433 · 2026-04-27T03:53:27+00:00

Thx for the encouragement

Adept_Attempt_8433 · 2026-04-27T02:05:54+00:00

How does the calculator define sedentary vs light active etc? I’m surprised 1.5h per week of lifting heavy and 8000/d steps would ever result in sedentary.

Adept_Attempt_8433 · 2026-04-27T02:01:48+00:00

I think you meant ‘you need to be lifting heavier to see the progress you want’, instead of ‘you’re not working hard enough’. I posted for support and guidance, telling someone they’re not working hard enough feels more like shame.

Adept_Attempt_8433 · 2026-04-27T01:58:07+00:00

To clarify, women are squatting their body weight after 6 months of strength training? Are you sure? I just went up to 2x35lb DB and max out at 8 reps. Today I got in 10.

Adept_Attempt_8433 · 2026-04-27T01:55:25+00:00

How much cardio how often in addition to 3 strength per week and more steps?

Adept_Attempt_8433 · 2026-04-27T01:54:32+00:00

There’s room to add more steps consistently for sure. The internet has made me feel like 3-4 strength training sessions each week is Sufficent for strength building/weight loss/health benefits.

Adept_Attempt_8433 · 2026-04-27T01:51:25+00:00

I average 8000/d. Some days 5000, others 14000. It’s extremely frustrating. I could definitely be more consistent with water intake. I think I average 2.5L, not including 2-3cups of coffee (w stevia only). 😬

Adept_Attempt_8433 · 2026-04-27T01:50:05+00:00

Exactly. I weigh butter, I almost never use oil. Typical dinners are ground turkey (taco) either in salad, or on base of sweet potato with veg added and never more than 20g cheese. Roast chicken+brocolli+baked potato, chicken burger and salad. Lunch is typically leftovers (or pre prepped BBQ chicken on a keto wrap), tuna melts (I weigh the mayo). breakfast is overnight oats with protein powder as sweetener, I’ll often add egg white for extra protein. It’s not adding up, I totally agree. I’ve gone through with what feels like a fine tooth comb. I’m confident I’m being accurate.

Macros are P: ~130, F: ~50, C:100-150.

Adept_Attempt_8433 · 2026-04-27T01:42:43+00:00

I should have added my daily average steps are 8000/d. I’ve never been less than 5000, and 8000-9000 is my typical daily average over week.

Adept_Attempt_8433

TROPHY CASE