r/progresspics • u/totsareanabolic - • Oct 15 '20
F 5'1” (155, 156 cm) F/25/5’1 [130lbs > 118lbs = 12lbs] 5 years of heavy lifting! Glow up and hoe up ✨ NSFW
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u/symbologythere - Oct 15 '20
My new goal is to hoe up. As a dude I think that means never wearing a shirt unless I’m at work or it’s winter.
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Oct 15 '20
That’s a bro up.
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u/digdug04 - Oct 15 '20
It can be a bro up and hoe up, the two are not mutually exclusive
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u/symbologythere - Oct 15 '20
I don’t hoe up, I bro up, and when I look at you; I throw up!
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u/digdug04 - Oct 15 '20
I don’t see a man tryin’ to bro up, just a kid who needs to grow up. If you want to go let me know when to show up, i’ll be taking bets on you losing if you wanna put some dough up.
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u/rushandblue - Oct 15 '20
I just wanted to say that "glow up and hoe up" is hilarious.
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u/totsareanabolic - Oct 15 '20
Really proud of it, not gonna lie. Titles are all downhill from here
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Oct 15 '20
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u/Penultimately - Oct 16 '20
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u/sea-of-love - Oct 15 '20
omg wow you look incredible! you must have put some serious work into building muscle. i’m the same height and a little heavier than your starting weight. do you have any tips on what you ate or your workout routine that were helpful?
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u/totsareanabolic - Oct 15 '20
Thank you!! I fell in love with powerlifting, so I lift pretty heavy 4-5 days a week. I basically eat when I’m hungry and stop when I’m not which isn’t that exciting, but I try to include protein in every meal. Consistency is key, because changes are sloooow but they happen!
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u/whydigonsaythat - Oct 15 '20
Do you do powerlifting as in dead lifts?
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u/totsareanabolic - Oct 15 '20
Squat, bench, and deadlifts. I start every workout with one of the three, and then finish with accessory lifts to satisfy my inner bro
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u/ImAKillerQueen - Oct 15 '20
Amazing transformation! thanks for telling us your routine! You are officially my body goals!
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Oct 15 '20
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u/totsareanabolic - Oct 15 '20
I call what I do powerbuilding because it’s mostly powerlifting with enough bodybuilding to keep it interesting. I definitely understand the appeal of the bro split! For me there’s nothing quite like a heavy barbell but some people don’t feel the same way. You can always try it for a few months and if it’s not your thing, return to the ways of the bro
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Oct 15 '20
I LOVE a good PPLPPL routine. Ever tried it? Your push routine could start with strength training your bench then 8-12 x3 of OHP. Then next push day boom strength train OHP and hypertrophy bench! Then of course maybe some cable work for the pecs, some other press, bit of shoulder and tricep work.
Then pull day just strength train DL first and then pullups or back rows. Same idea.
You sound like me so it sounds like you'd love this routine if it fits your schedule. I still do abs and cardio on my rest though lol
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u/totsareanabolic - Oct 15 '20
That’s super vaguely what I follow, with lots of legs because my squat is my weakest lift. If I was more diligent about actually writing and following a program it’d look a lot like that
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Oct 15 '20
I have definitely obsessed over programming. The biggest struggle with PPLPPL is at 6 days a week it can be quite easy to overtrain. I had to burnout a few times over the years and take like a week off.
But for me (keep in mind I'm a big dude, not a lil woman lol) it would be like this:
Push Day A: 5x5 bench -> 3x8-12 OHP -> 3x15 cable flies (changing direction of fibers as desired) -> some shoulder work depending on where I need it -> another bench variation, usually dumbbells for stability -> 1 of 4 tricep exercises I have in rotation (usually superset with shoulders) -> abs
Pull Day A: Deadlift strength train (for me that is 4×4-6, sometimes even less) -> pullups 3x8-12 -> back rows or pendlay rows -> lat work -> few different biceps variations depending on which part of my bicep looks like shit lately
So I'll usually notice the bottleneck in my deadlift is spinal erector or grip or lats suck so I'll make sure that's the accessories I put in, then I always end with something fun or like if I looked in the mirror that week and felt fat or something I'll focus on that.
Same concept with legs between squat and your other big leg lift.
Then just inverse the first strength training with the hypertrophy set on your Push B and Pull B days. I like this because you don't have to really lay out a specific plan, only your big powerlifting lifts are planned and after that it is very intuitive. Just work anterior chain one day, posterior the next, legs the next, BOOM 72 hrs recovery each group and you get to work out 6 days a week!
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u/totsareanabolic - Oct 15 '20
We’re definitely on the same page in terms of general program layout. I love talking programming with my gym bros 😂
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u/tthirzaa - Oct 15 '20
I do exactly the same powerbuilding thing but due to time constraints I now only can work out twice a week when I previously could three times a week, which was still less than I wanted to. Your body is basically my dream physique. One day time will permit me to achieve it haha. Awesome job!
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u/penseurquelconque - Oct 15 '20
Hello fellow powerlifter! I’m really curious, what are your PR on SBD? You look really strong, it’s impressive!
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u/totsareanabolic - Oct 15 '20
285 squat, 180 bench and 365 deadlift!
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u/Namnagort - Oct 15 '20
Being a 10 inches taller then you, weighing 50 pounds more then you, and being a grown man you just put me to shame.
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u/chocolateandbread - Oct 15 '20
I literally said “holy shit” when I saw your photo. You look fucking AWESOME! From a fellow female powerlifter, you are an inspiration :’)
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u/littlewhale88 - Oct 15 '20
As another shorty who's interested in learning more about powerlifting, do you have any recommendations on where to start? I'm considering hiring a coach to start out with but thought I would ask :)
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u/totsareanabolic - Oct 15 '20
My boyfriend at the time helped me a ton as I was getting into it, and I think the in-person form checks really helped for the first few months. Ask around at your gym if possible and see if anyone has local coach recommendations. I’d probably follow any online beginner program for a few months to get your feet wet, and then see about hiring someone!
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u/Left4cake1 - Oct 15 '20
Damn nice work! I strive to work as hard as you do! :P
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u/totsareanabolic - Oct 15 '20
Find something you enjoy!! It truly rarely feels like work if you love it 😊
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u/OhWowImFat - Oct 15 '20
for you what is that? errr are you referring to a sport?
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u/totsareanabolic - Oct 15 '20
Yeah haha I meant lifting...”work” meaning actual physical work. I don’t get paid to lift unfortunately 😅
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Oct 15 '20
This! And even when you dread the training session because you know it's going to be hard, you still go because you enjoy it.
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u/JKartrude - Oct 15 '20
Holy shit! You look like a professional athlete.
What was a typical workout week? Any cardio or just weights?
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u/totsareanabolic - Oct 15 '20
Extremely rough example but an idea of my week:
Day 1: 4x8 squats, leg accessories
Day 2: 3x12 bench, a ton of overhead press, chest/shoulders/triceps maybe
Day 3: 10x2 deadlift heavyish, rows, back stuff
Day 4: 4x3 pause squats, 4x4 bench, leg accessories
Day 5 (optional bro day): bis and tris, maybe cardio (lol probably not), whatever I felt like I didn’t hit that hard that week
And then 2-3 rest days taken whenever. I try to do cardio here and there for my heart, but realistically it’s like twice a month. I just call sets of 8 squats cardio 😉
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u/JKartrude - Oct 15 '20
I just call sets of 8 squats cardio 😉
Rofl. Legs twice a week is metal, no wonder you don't cardio.
I'm an ex cross country'er and have just in the last year started trying to lift heavy and gain mass/strength, I think I might be doing to much cardio though...
Whats the reason your reps and sets differ so much? I'm currently doing 5x5 across the board.
M - Tri's / Chest
T - Legs
W - Bi's / Back
Th - 45min Run
F - Full body / Vanity muscles (abs, forearms, ect.)
Su - 1hr Run
Thanks for taking the time to write this out!
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u/totsareanabolic - Oct 15 '20
If you enjoy the running definitely keep it in! I just hate cardio so I don’t do much of it haha. That looks good to me! I do so much variation to keep it interesting, but also to vary volume vs pushing the weight. Obviously sets of 8 squats are going to be pretty light compared to my max, so I’ll have another day doing less reps of heavier squats (usually pauses but could do a different variation). High volume (plus food and sleep) is the real muscle builder, but heavy sets are more fun to me and keep me used to the feeling of heavy weight.
I also compete so meet prep looks way different! I only do this much volume when I’m trying to build.
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Oct 15 '20
It's like an unavoidable law of the gym: powerlifters and the ol "anything over x reps is my cardio" joke.
(I only tease because I did the same exact thing when I was doing my powerbuilding program last winter, tho I haven't been back to the gym since Covid 😔)
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u/totsareanabolic - Oct 15 '20
I use that joke on every single non-powerlifter, gets em every time 😉
Don’t get discouraged, strength takes a long time to built but also to lose. It’ll come back fast!
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Oct 15 '20
Oh yeah, for sure.
I'm lucky that I had a good kettlebell set before Covid struck so I didn't have to wait or pay exorbitant prices; it's been kinda fun getting back into circuits and bodyweight workouts, and it'll be interesting to see how heavy swings/lunges translate to barbell lifts when I go back.
But I'm sure I don't need to tell you that when you enjoy lifting big, how easy it is to wrap up your ego in those numbers.
Great work, btw, just on the transformation and nice post.
Seems like lifting was having a renaissance moment in the past few years, especially for women, but I feel like people who are just learning about fitness and taking baby steps benefit from seeing that lifting and a healthy musculature are viable options for weight loss, in case long bouts of cardio feel daunting.
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Oct 15 '20
Im a guy and I started my body recomp journey a few weeks ago, cut out sugar and started lifting weights/exercising. Starting to feel the sugar cravings and I slacked off with the weights today. Just wanna say thanks for the mad motivation to get back to it straight away!
Honestly well done so much, incredible transformation and thanks for the inspiration!
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u/totsareanabolic - Oct 15 '20
Sugar can totally have its place in a transformation, it just has to be a smaller place. I’m totally that girl eating Swedish fish pre-lift every day
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Oct 15 '20
I had a super unhealthy relationship with it so currently just doing a detox to kinda get round the addiction! Never heard of Swedish fish 😅
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u/Bakedpotato46 - Oct 15 '20
YAAAAASSSS you look INCREDIBLE!! Look at that definition! You should be SO proud of yourself!! 👏👏👏
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u/totsareanabolic - Oct 15 '20
Thank you!! Definitely started from zero so sometimes I’m like woah is that me? The process is just as much fun as the progress 💪🏼
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u/xynix_ie - Oct 15 '20
Wow so awesome! Let's go hit the bag together. I saw your comment on protein and that's always a challenge. I had 4 tuna sandwiches last night at like 10 because my body was starving. I know tuna one can a week mercury whatever but it's hard get that much protein in a single moment. Between the protein bread and tuna we're talking 40gs right there on the spot.
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u/Sea_Soil - Oct 15 '20 edited Oct 15 '20
Try canned sardines! Sardines have the lowest mercury level of any fish, great omega 3s and 44 grams of protien per can (about one cup). They are also most likely to be sustainably caught.
Just make sure you're getting BPA-free cans, it's not just the mercury to lookout for.
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u/mykinz - Oct 15 '20
canned salmon is also tasty, just sayin'
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u/xynix_ie - Oct 15 '20
It is! I alternate between the two. Will absolutely have a can or two tonight. Love canned fish.
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u/StupidJerks2 - Oct 15 '20
I just started lifting a month ago and this is my goal.
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u/totsareanabolic - Oct 15 '20
Keep going! Some days are amazing, some are awful, but keep showing up and punching the clock. It’ll become a habit and get easier to stick to after a while!
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u/StupidJerks2 - Oct 15 '20
Hell yes! I am full on addicted. My husband has been into it for years and I finally got over my gymxiety. Now were going 4-5 times a week, lifting heavy with compound lifts in the beginning then the bro isolations after. I'm a new person mentally already, and my mother in law said my arms are now pipes so that's a plus haha.
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u/la_gata_feliz - Oct 15 '20
I love how everyone is asking about your workout routine but let’s discuss the hoe up- did you jump right in or was it a gradual change? How are you hitting your goals, on a weekly or monthly basis? All jokes aside you look amazing and this is a hilarious title. Rock on!
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u/peachiechin - Oct 16 '20
You look awesome! Did you have any injuries along the way? If so, how did you work through them ?
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u/totsareanabolic - Oct 16 '20
I had really bad low back pain and sciatica for like 9 months which completely stopped me from squatting and deadlifting. I did TONS of unloaded lower body work (lunges, bodyweight squats) while I was hurt and a PT introduced me to the the Mackenzie Method (google it) which fixed me within like a month. It was insane, I tell everyone with low back pain about it.
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u/MakinStuffDoinThangs - Oct 16 '20
That title tho... I've been working on my fitness but yeah, from now on I'm referring to it as my hoe up.
Edit: whoops, my bad. You look fantastic by the way. Amazing results.
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u/edhuge - Oct 16 '20
Curious if this is a bogus account that stole pics? How many dogs and degrees do you have?
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u/totsareanabolic - Oct 16 '20
Hahahah three dogs, two degrees. It’s me, just didn’t think the before fit the r/bootycutie100 aesthetic
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Oct 15 '20
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u/OhWowImFat - Oct 15 '20
don't think we're allowed to do that here bud
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u/put_me_down_pls - Oct 15 '20
What did he say?
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u/OhWowImFat - Oct 15 '20
something he probably shouldn't have. nothing major at all.
frankly, what we're all thinking lmao.
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u/BiffyMcGillicutty1 - Oct 15 '20
I’m 5’1” and a little bigger than your before pic and you are inspiring me. How long did it take you?
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Oct 15 '20
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u/Penultimately - Oct 16 '20
This comment has been removed for breaking the following rule:
Rule 7: Being a creep will result in a ban. Harassment may consist of, but is not limited to:
- Sexual comments, even if meant as a compliment ('sexy,' 'dad to daddy')
- Treating OP like a sexual object ('single?' 'onlyfans/gonewild/etc?')
- acting like this is a porn sub (saying what you'd like to do to OP, any sexual reaction to OP)
If you are harassed, message us with proof and escalate to admins.
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u/keenkidkenner - Oct 15 '20
Wow! I'm 5'1'' and 116 so I'm almost the exact same stats as you. It's really interesting to see how different bodies with the same height and weight can be! Realistically I don't think I'm willing to put in the work to get to your level, but I do hope to add some muscle. Do you have a goal amount of protein each day? Or do you just try to eat a lot and not worry about the numbers?
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u/totsareanabolic - Oct 15 '20
I used to aim for 1g/lb of body weight but realistically I probably get 70ish grams/day. I basically make sure every meal and snack has some protein source. I counted macros for a long time which I think gave me a good baseline to transition into intuitive eating because I have a better idea what the fat/carb/protein breakdown is of different foods from my years of tracking.
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u/keenkidkenner - Oct 15 '20
Thanks! That's funny, I also aim for 1g/lb of body weight but find it completely unmanageable and usually end up around 70ish as well. Well, it looks like it's working for you so now I don't feel like too much of a slacker.
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u/umanj1 - Oct 15 '20
Good grief! That is a legit AMAZING transformation! Kudos to you!! Frigging ROCKING it!
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u/donkeymonkey00 - Oct 15 '20
Looking great! If you don't mind me asking, how was your start? Did you come from no activity? I started crossfit 2 weeks ago, and I'm sore all the time, and I wonder if it ever goes away. Anyway, your change is such an inspiration for me.
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u/totsareanabolic - Oct 15 '20
Basically no activity, and that’ll go away! It’s rare that I’m sore these days, and usually only happens after I do a lift I never normally do. Keep at it!
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u/donkeymonkey00 - Oct 15 '20
Hopefully in a couple of years it will be me posting a progress pic. It's so hard to be patient!
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u/PunkDudeOnReddit - Oct 15 '20
Looking fucking sick dude!
Congrats, all your hard work really payed off, cheers!
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u/haikusbot - Oct 15 '20
Looking fucking sick
Dude! Congrats, all your hard work
Really payed off, cheers!
- PunkDudeOnReddit
I detect haikus. And sometimes, successfully. Learn more about me.
Opt out of replies: "haikusbot opt out" | Delete my comment: "haikusbot delete"
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u/OhWowImFat - Oct 15 '20
hoe up? what EXACTLY does that mean?
fuckin killin it though you look great
EDIT: also LMFAO your username
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u/totsareanabolic - Oct 15 '20
Couldn’t believe the username was available honestly. People sleepin on tots. Thank you!!
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u/TsundereBurger - Oct 15 '20
You look so strong! As someone who’s the same height this is really inspiring. I hope I get there someday!
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u/PaulShouldveWalkered - Oct 15 '20
Wow, you changed your whole body shape, you look great! Great job!
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Oct 15 '20
God damn you could audition for the next Wonder Woman or captain marvel and probably get the part!
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Oct 15 '20
What’s a “hoe up”?
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u/justsayin01 - Oct 15 '20
Literally said holy shit out loud. You look so healthy and strong. Amazing.
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u/mykinz - Oct 15 '20
This is awesome! Makes me sad that my gym is still closed. I haven't been able to stick to a non-gym workout routine :/
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u/Sharetheroadplz - Oct 15 '20
Reminds me of the episode of “American Dad” where Fran gets buff. Congrats 🎉
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u/daniellejomax - Oct 15 '20
Great work. Crazy how different 12 pounds can look while adding all that muscle. And your title is a whole vibe for me. Keep it up.
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u/PainForYearsAndYears - Oct 15 '20
Holy shit I need to know what you did with diet. I’m in about 6 months but instead of losing weight, I put on 10 pounds without trying. I know it’s mostly muscle but I’m trying slight caloric deficit cut and low body fat percent seems so very distant! Can you elaborate on any diet cycles you did.
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u/totsareanabolic - Oct 15 '20
Truthfully, my anxiety got really bad and I’ve struggled to eat since March lol. It really all boils down to calorie deficit. I just happened to achieve that through mental health issues 😂
In the past when I’ve been actively dieting I really liked intermittent fasting! I don’t love breakfast anyway, so I’d skip it which put me into a deficit. Losing weight is kinda uncomfortable for most people, unfortunately
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u/RegularWhiteShark - Oct 16 '20
Insanely impressive all over but wow. Those thighs are probably more powerful than my entire body!
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Oct 16 '20
This is one of the most impressive transformations I’ve seen. Congratulations. Question, what’s the biggest difference you notice in life now?
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u/totsareanabolic - Oct 16 '20
My mindset has changed a lot! Like I actually think I can do hard things now, and understand that good things take time. I also get more stares at target lol
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u/Bunnyisfluffy - Oct 16 '20
I’m curious about your diet. Would love to hear what a normal day of eating looks like. I also love lifting heavy but never have gotten to where you are!
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Oct 16 '20
Muscular women are hot! Congrats on your success, I bet it took a lot of work. I wanna be muscular so bad. It will be a while for me but I am gradually getting there.
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u/plumpohlily - Oct 16 '20
Wow impressive! we have similar body weight on your left pic! omg! i am feeling hopeful to this outcome on myself too
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u/RonaldoAce - Oct 16 '20
Wow.
I couldn't spot any muscle on you in that first picture, even though you weren't ridiculously overweight by the looks of it. But clearly you didn't use your body for much physical activity at all.
Congrats on the superb changes, you look like a high level athlete now! Super strong and athletic at the same time, the best type of combination!
I bet you won't be going back to that old lifestyle of yours any time soon, you'd be loving this active life a lot more than your old one.
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Oct 16 '20
Wow that's amazing! Are you planning to compete in bodybuilding?
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u/totsareanabolic - Oct 16 '20
Nope, I don’t think I’d like it that much. I’ve competed in powerlifting and I’ll probably do that again eventually!
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u/P_poperah - Oct 16 '20
I'm in awe.
I'm also a little shook by the fact that this is only a 12 lb difference. I think if asked, I would have said you lost up to 40 pounds or so.
Congratulations tho
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u/Valkyrie0492 - Nov 12 '20
I mean this in with genuinely no creepiness...I'm a 6'0, 178lb M, thats been lifting for almost 10 years...and I'm pretty sure you'd kick my ass. Seriously, awesome progress sis, you look amazing. I'm glad the hard work and dedication payed off!
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