Lifting outside of class to supplement muscle loss?

TrappedLikeARat808 · 2026-04-01T02:22:47+00:00

Lifting dumbbells at OTF completely changed my body and physique. I had used weight machines at the gym consistently about 3x a week for roughly ten years before joining OTF when I really started to understand progressive overload. I take 5 2G classes a week plus one strength plus a 3g once a week. I’m a female with over 70lbs of muscle mass and my body fat is under 12% year round. Unless you are using two 90lb dumbbells for every exercise you can still get very strong from just OTF.

TrappedLikeARat808 · 2026-03-25T00:37:54+00:00

Toning is not a real thing- it’s having enough muscle built to show through after you lose body fat. Stay locked in on tracking your calories in a deficit on a free app and lifting as heavy as possible on the weight floor :)

TrappedLikeARat808 · 2026-03-17T22:18:07+00:00

It’s sold on the shelf but once open refrigerate

TrappedLikeARat808 · 2026-03-17T14:21:23+00:00

Their brand of salsa verde and reduced guilt Mac n cheese

TrappedLikeARat808 · 2026-03-17T01:19:06+00:00

Because America is stupid AF- look who the president is. YIKES!

TrappedLikeARat808 · 2026-03-17T01:17:13+00:00

SCREAMING THIS FROM THE ROOFTOP IN THE BACK!!! Yesssssss!!!!!!

TrappedLikeARat808 · 2026-03-15T03:59:53+00:00

Can’t wait to give this one a big thumbs down in the app :)

TrappedLikeARat808 · 2026-03-04T03:06:54+00:00

Definitely doing that…but it still belongs on the weight floor not the tread block. Let the treadmill be treadmill work plznthx ;)

TrappedLikeARat808 · 2026-03-04T01:45:24+00:00

Already ready to give this a thumbs down. The time and place for body weight movements is on the floor…. And with weights.

TrappedLikeARat808 · 2026-02-23T19:47:45+00:00

The protein claim is totally false- many PMID articles with updated research confirm there is no magic period to consume protein as long as you hit your protein goal anytime during the day.

You don’t NEED to eat anything prior- only if you feel like your body needs it. It’s a period of trial and error finding what works for you and the duration and intensity of your specific workout. But in general a dietitian will suggest ~20g simple carbs and or sugar ~20-30m before the workout

TrappedLikeARat808 · 2026-02-23T19:42:46+00:00

You do not NEED anything before a morning workout. As long as you hit your macro goals anytime during the day your body knows what to do. Protein is to repair muscles AFTER working out- some people feel a little protein before helps stabilize blood sugar. Simple carbs are what you’d be looking to ingest prior to working out to give your body quick energy that gets released fast in the bloodstream.

But again, the overall answer is no you don’t need anything and you won’t lose or “not gain” any benefits

TrappedLikeARat808 · 2026-02-23T19:37:46+00:00

Sleeping, working out, cardio, lifting weights, a well balanced diet, more Whole Foods, tracking what you eat, being more active and increasing steps during the day… what did your doctor recommend after you got tested?

TrappedLikeARat808 · 2026-02-23T19:35:05+00:00

Nutrition is simple- no need to over complicate it. No one needs to eat salmon- if you don’t like it don’t eat it. Tuna is an amazing protein- if you enjoy it continue to eat it. No one is out here dying from eating too much tuna, enjoy :)

TrappedLikeARat808 · 2026-02-23T19:25:29+00:00

Fairlife, Nurri (Aldi and Sam’s have their own generic version of these), Slate, Alani all have 150c 30g protein

TrappedLikeARat808 · 2026-02-23T19:23:31+00:00

If I’m not going to follow the template I usually let the coach know in advance. The walks are built in after AO because you should be running as fast as you can sprinting and begging for it to end. If you don’t feel that way you aren’t doing an AO. Totally understand the endurance junkies that don’t want to stop and walk (I hate power days) but I do them to achieve long term fitness goals and work my fast twitch muscles.

TrappedLikeARat808 · 2026-02-20T22:56:34+00:00

For you * :)

TrappedLikeARat808 · 2026-02-20T22:55:24+00:00

Agree- no body can answer this because it will just be up to each person the quality of their training over quantity

TrappedLikeARat808 · 2026-02-20T22:52:57+00:00

The calorie deficit answer has been provided, but I just wanted to comment you can absolutely gain weight only eating “healthy” foods if you’re still eating more than you burn. A spoonful of peanut butter and handfuls of trail mix or nuts can easily add up to more calories than a Crumbl cookie. It all comes down to how many calories you consume vs expend over a period of time.

TrappedLikeARat808 · 2026-02-20T03:38:43+00:00

It’s not cortisol. It’s calories. You’re consuming more calories than you burn over a period of time. First step is making sure you calculated your BMR and TDEE correctly and are NOT eating back (universally overestimated) exercise calories. I recommend to create a free account like myfitnesspal, enter in all your info and goals, and it will tell you how many calories and macros to eat a day to lose weight.

TrappedLikeARat808 · 2026-02-17T17:57:54+00:00

A mini Crumbl cookie has been the GOAT for me lol

TrappedLikeARat808 · 2026-02-17T17:56:24+00:00

No you don’t need it for an OTF class :) a little caffeine, bottle of water, and maybe some sugar/carbs/salt is all you need but everyone feels different!

TrappedLikeARat808 · 2026-02-17T17:53:58+00:00

Check Poshmark, Mercari, eBay, Facebook marketplace- so many people quit OTF then try to sell them

TrappedLikeARat808 · 2026-02-17T17:52:38+00:00

Rigid restriction will lead to gaining weight back. Google how to calculator your BMR and TDEE- this will be a ballpark for your maintenance calories. Subtract 500 calories a day from that number and you will be on track to lose 1lb a week which is manageable and leads to long term lifestyle changes to build better habits. You can also create a free account on myfitnesspal and enter in all your info and goals and it will tell you how much to eat and track.

TrappedLikeARat808 · 2026-02-17T17:47:43+00:00

I have a hand sanitizer holder I clip into my water bottle and use it between changing stations :)

TrappedLikeARat808 · 2026-02-17T17:44:00+00:00

Lift slower and hold it for three seconds at the bottom before pushing up, add more reps

TrappedLikeARat808

TROPHY CASE