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Hello everyone! I'm a female powerlifter. Started a new gym about a year ago, started competitive powerlifting about 9 months ago. I follow the 5/3/1 and is is working really well for me. I have seen great improvements in my strength. I have 3 kids and have lots of baby fat to lose. I had a powerlifting meet May 26th with a 815 pound toal (RAW) and have about 5 months to train for Nationals. Here is the tricky part I am wanting to drop a significant amount of BF(I am 29% right now). I could also possibly be having surgery the end of July, I was talking to my trainer about what he suggested I do to lose bf and maintain my strength if not get stronger…(I'm hoping for a 915lb total by November). We are avid followers of ELITE FTS training logs and he saw Julia Ladewski's improvements using carb backloading. So I bought the book a few weeks ago, read in front to back(more than once, becuase it's kind of confusing). Started prep phase 4 days ago and have lost 2 pounds so far. I'm not really concerned with what the scale says but just want to look better and feel better about myself. I'm hoping this works! I'm excited and looking forward to losing bf and staying strong! I've been following the forum for about a week and have learned alot!Here are my stats:FemaleWeight-175Height- 5'1"Body fat-29%Squat-325lbsBench-164lbsDL-336lbsAny beginner tips would be much appreciated!
Awesome to have you here. My main pointer is to keep it really simple to start with, get the basics and the rest will. One together. Dial in the low carb portion of the day, if trying to lose bodyfat eat minimally during this period focusing on fats over protein.When backloading I have started suggesting people go grain free where trying to drop fat as it seems to be more effective. This is only a suggestion though so you decide and see what suits you best.With 5/3/1 I found cycling my backloads worked best so lighter backloads on upper body days and bigger for squats and deadlifts!Hope this helps
5/3/1 by jim Wendler is the strength program I use. Great read if you lift. Sckiely-thanks for the info. I may be pinging u with more questions soon. I was contemplating CNS after I got on the forum. Sounds like u lose bf faster? Never heard about it until I read it in the CBL book. Any opinions?
I personally prefer CBL. I got pretty good results with CNS but my best results in body composition were achieved with CBL.I have a number of clients now that utilize one program or the other though and both work really well, for your goals though I would choose CBL to start with and then go to CNS if you feel the need.The only reason I suggest this is that CNS has to have the focus on the diet and the training has to be adjusted a bit to suit it, where as CBL you only have to get the diet bit down whilst you keep training the way you already do. Less changes at once generally bring better results.If you did CNS and stalled it could be because of training intensity or lack of recovery. So rather than worry about diet AND training I'd use CBL get it dialed in then consider CNS down the track (if you think you need to)
Hi, I'm new here. Need to do intro. I'm similar to you. Except you're hell of a lot stronger! I'm 40, 3 kids, 5'4″, 170. Doing 5/3/1 also, but just started. Was doing some other PL'ing prior, and started weight training a year ago. I get scared though about too much weight, and don't push myself anywhere near as much as I should. I'm starting the carb nite tomorrow.Anyway, your lifts made me realize how I don't push enough!
It's amazing to see the changes since starting 5/3/1. I had my first meet in Dec 2011. And before that meet I had never squatted over 230. And at that meet I squatted 287lbs. I can't take all the credit. If it weren't my coach and my husband I probably wouldn't push myself as hard. I'm very competitive and so another thing that helped was having a little friendly competition…good luck, you got this!
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