@dr.shannonritchey: Documenting the process of building 5lb of muscle after having a baby 💓⁣ ⁣ I had my baby in March and started exercising in late May. My goal for the first 5 months was to survive, heal, and slowly get stronger. ⁣ ⁣ By September, I was ready to start focusing more on muscle and body composition. So I set the goal of building 5lb of muscle. ⁣ ⁣ Honestly, this was the perfect time for me to start focusing on muscle because Liv was sleeping better and I stopped breastfeeding. ⁣ ⁣ Breastfeeding was tough on me - I was exclusively pumping, starving all the time, and just tired. This confluence made it difficult for me to eat and train in a way to improve body composition. ⁣ ⁣ So once I decided to stop, I found it easier to commit to a consistent strength and nutrition plan. ⁣ ⁣ I started consistently doing the Evlo 5x/week track and eating 1g of protein per pound of body weight. ⁣ ⁣ I was also eating at my maintenance calories or occasionally in a small deficit. I used the Body Recomposition Guide in the Evlo membership, created by a RD. ⁣ ⁣ I know tracking food isn’t for everyone, but it works for me. We have a podcast dropping tomorrow about how to reach your body composition goals if you don’t want to track. ⁣ ⁣ With proper training and nutrition, my body composition shifted. ⁣ ⁣ By October, I had gained almost 2lb of muscle. ⁣ ⁣ By the end of November, I had gained 4.2lb of muscle and was at the lean mass I had pre-baby. ⁣ ⁣ I had given myself a year to reach this goal, but it happened sooner than that. This is probably because muscle returns quicker after you’ve built it once.⁣ ⁣ It’s now December, and I’m 9 months postpartum.⁣ ⁣ I haven’t gotten another scan, but I’m nearly positive I’ve reached or exceeded my goal. ⁣ ⁣ I applied Gentle Consistency throughout this whole process, and I’m really proud of myself for building muscle in a sustainable way. ⁣ ⁣ I want to build another 5lb of muscle in 2025. This will be a new challenge for me, as it will be the most muscle I’ve ever had! ⁣ ⁣ If you want to join us in Evlo, we have a promo for new members. ⁣ ⁣ You can join for the month of January for FREE. Signup at Evlofitness.com ✨✨ #bodyrecomposition #buildingmuscle #weightlifting #postpartumjourney #bodycomposition #leanmass

Dr. Shannon Ritchey, PT, DPT

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Monday 30 December 2024 19:01:02 GMT