I've never used machines, just free weights, dumbbells, etc. and bodyweight exercises. But make sure to give your body adequate rest between your workouts!

I know it's scary to add calories, but the thing is you can always cut back again if you don't see results. Just be sure to give it time.

I sometimes have trouble eating more too. A protein shake mixed with some peanut butter fixes that right up (and it's yummy!)

Check out the featherweight weight lifting thread we're all in there talking about our lifts and food all the time: http://www.3fatchicks.com/forum/feat...t-lifters.html

Yeah, I'd say 1,300 calories is undereating. I'm now in maintenance and eat about 2,000 calories a day. If I could eat as much as I wanted without gaining weight, my appetite would easily allow me to eat twice as much. It sounds like you're one of those people who gets full very quickly. (I wish.)

I also have trouble buying the notion that eating more will cause you to lose weight more easily, but I do agree with those who say that you need to eat more to support your weight lifting.

F.

That's a freakin' LOT of rowing!! But if you're lifting... Definitely eat more! Very possible that you're overfed and undernourished, though. Shift your calories to more whole foods and see if it helps. You need to feed the muscle!

I absolutely love rowing! I'm going right now! Thanks for all the advice, girls, I'm really going to give it a go (ate more today already than I ever have since holidays). I hope it works!

AND oh - I also do free weights as well, no machines for weight lifting (it feels awkward) I totally get you!

Off to gymmie.

I thought I would jump in here...

You've got some great advice here and sontaikle and Val definitely know what they're talking about, especially when it comes to lifting. I agree with playing around with your macros too, maybe more protein and fats, less carbs... you'll have to see what works for you.

Upping your calories is also a good idea, but you don't necessarily have to eat MORE food, just eat foods with more calories... Add some healthy fats (peanut butter - be careful of course of the "partially hydrogenated" of course (but you probably know that), extra virgin olive oil, avocado, etc.), cheese, chickpeas, etc...

At least this works for me. I often don't actually have time to eat A LOT of food, but I can eat some higher calorie (but still nutritious) foods and it generally has the same effect on me as if I were able to eat MORE food.

You mean I can have CHEESE???
Oh, my wallet, you are going to hate me now. Gruyere, Here I Come.

I do have a problem with my sweet tooth. Not sure if I can fix that problem, but I shall try...

I just got back from the gym and you are right. I definitely, DEFINITELY had an easier time than usual doing my lifts. AND I did rowing on top of that. So I really don't think that extra meal I had (upon all of your advice) even lasted in my body since I think I burned that right off!

Just gotta keep it up, keep it up...!

First off, congrats, survivor!

Second, you are probably not eating enough. But, if you want to build muscle and strip fat, you need protein!

With the heavy lifting, you need at least 1 gram of protein per pound of body weight.

http://www.jpfitness.com is a great forum to go to for help with the questions you have. Lots of knowledgeable and friendly folk.

Not to knock any advice given here, , but these folks specialize in strength training and lifting and the nutrition that goes along with fat loss and muscle building. It's also run by the authors of the New Rules of Lifting series of books. I'm a member there as well, and between 3fc and JP, I've lost my weight and put on some serious muscle!

Haha, well some people may disagree with me, but in moderation, I don't find that it hurts... Plus, I loooooove cheese...

Yep: more calories but also better calories. LOTS of veggies, protein, and healthy fats.


And I second the jpfitness rec. I'm a member over there as well--it's a brilliant board for lifters of all stripes (and lots of active women members; not just muscly dudes).

How did I manage to have NROLFW, visit blogs by several of the admins, and never hear of that site? It's great! Now I'm registered over there, too

To echo what everyone said, making sure those calories are healthy calories helps even more. Sometimes you need something calorie-dense (like cheese) to get you up there, especially if you're still trying to get used to eating more.

Nuts are another thing to add if you have trouble consuming more. A handful of those and you've probably consumed the extra calories you need.

I'm trying to gain muscle right now and eating above maintenance has made my lifts AWESOME. I can do more sets, lift heavier, etc. I probably need to eat more than I thought to add more because I'm do so much more lifting!

I don't think it's necessarily the food making the weight loss easier, but rather the food making the lifts easier, which in turn makes one burn more calories overall. One continues to burn calories after lifting so perhaps it's enough to offset the extra food and then some.

I just know from experience that increasing my calories led to faster weight loss, but it also made it easier for me to lift...and I was just doing once a week lifts at that time!

Congrats on your successful chemo

I will agree with others.

I have been both sizes that you are - 110 and 125ish at 5'4 (well, I claim 5'5 but that's more like 5'4.5 ). I am normally 125 (my stats reflect 3 pregnancies in 2 years!!)

110lbs at 5'4 with less muscle doesn't look as great as 5'4 and 120 with muscle. It takes years to build quality muscle (your lifts are good, but having trained in powerlifting myself for 10 years, I see you can improve quite a lot on your lifts too - that is probably because your undereating is holding you back).

I suggest, rather than being an average-slightly above average strength 110lbs, you train your butt off and eat well, and become a very fit 120lbs at 5'4, I think the rewards will be well worth it.

I want to show you an 'inspirational' photo of Amanda Latona. She is 5'4 and about 125lbs - but this is what happens when you really work hard at the weights for years. As you can see, she looks pretty darn good at a weight that you don't really like. Perhaps your weight is not the issue - but that you prefer a better body composition???

http://24.media.tumblr.com/tumblr_lp...1xqo1_1280.jpg

You may also be interested in fitness model Jamie Eason's stories online- she around your age (around 29 I believe) and a cancer survivor herself.

Her story is a bit similar to yours - very slim for her height, not eating a whole lot, after chemo (breast cancer I think), deciding to eat more and lift heavier, and being much happier with her health and lifestyle.
http://www.jamieeason.com/

Thanks everyone for such great inspirations and words! An extra meal a day is great news. I'm also going to TRY to eat less carbs (I love fruits, too much). I think this is going to work. Maybe it'll also help my resurgent eczema if I exercise harder! Maybe I'll grow wings! I don't know. I'm really excited/happy about the advices, thank you dears

P.s. those women look pretty buff. If I look half as strong I would still find it impressive.

In lower weighs, body recomposition is definitely where it is at. Good luck and keep us updated on your progress!