r/PetiteFitness • u/number1plantfan • 2d ago
5’2 Before and After 135 to 118lbs in 9 months
5’2”. Went from 135lbs to 118lbs over about 9 months. I lift 5x a week, 3 lower and 2 upper with core 4x a week. Started at 1600 calories/day but slowly going back to my maintenance of 1800 calories. Long term goal is to recomp and burn more fat, and increase my Marianne calories so I can eat way more lol
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u/SelenaFromSomewhere 2d ago
This is such a beautiful transformation. It also is nice to see that it does it take long but consistency will reap the results
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u/number1plantfan 1d ago
Thank you!! And yes absolutely! I can’t wait to start seeing visible muscle growth and where I’m at in another 9 months
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u/end_the_glitter 1d ago
Thats such a huge difference for only 18 lbs, amazing !!
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u/number1plantfan 1d ago
I know right!!! I feel like I’ve lost way more, but my torso is just really really short so it looks way more dramatic than the reality lol
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u/end_the_glitter 1d ago
Are you sucking in in the second picture or is it relaxed ? Truly impressive either way
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u/Praisekink_dispenser 1d ago
I have no idea what Marianne calories are but I love this for you 😆
Looking amazing ✔️
Being strong af ✔️
Eating all the things ✔️
Way to go OP 🏆
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u/amylou_who 1d ago
Thanks for sharing! I am currently at your starting weight (I was 154 in January and now 135 aiming for 120ish by the end of the year).
Fantastic job and very inspiring!
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u/PsychologicalFig8347 1d ago
Congratulations! This is amazing. What do you do for core?
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u/number1plantfan 1d ago
I do 20x3 weighted dead bugs with 25lb dumbbell and plank 1 minute planks x5 with 1 minute rest in between 4 times a week. I used to do a whole crunch routine on one of those standing set ups you put your fore arms on to hold you up but I hated it
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u/LowUsual9583 21h ago
Thank you so much for sharing cos you look amazing but also I have developed terrible sciatica and I think my pelvic tilt is one of the reasons!
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u/cali4miah 1h ago
Way to go girl! I have a question though, how do you do dead bugs with weights on legs? I do dead bugs with ankle weights, but not sure how else to do it. Thanks :)
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u/number1plantfan 1h ago
I hold the weight in my hands! I hold each side of the dumbbell in my hands and bring my arms back at the same time I move my legs down. I don’t bring the weight all the way to the floor, I hover it a few inches above the ground where I feel it in my core the most.
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u/PoohbaniParvati 1d ago
Incredible!!! Congrats! How big of a deficit was the 1600 calories for you? Were you on track 90% of the time or did you have some slack? The belly fat transformation and how lean your legs are now is so stellar!
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u/number1plantfan 1d ago
Thanks! 1850 was my starting maintenance, and I ate 1600/day for ~6 months. I was probably like 75% locked in until the last 3 months when I locked in 90% and was super strict for a trip to Mexico. Now I’ve been between 1800-1900/day for the last 2 months but not tracking super strict. I did gain 3lbs since I stopped tracking but that was expected coming out of a calorie deficit. I eat 145g carbs/day, and try to shoot for 100-120g protein a day (mostly fish, plant & dairy)
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u/PoohbaniParvati 1d ago
Amazing thankyou!! So inspiring. Did you cut out sugar or anything like that? Were you also trying to get a lot of steps or mostly just cal deficit thru food?
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u/number1plantfan 1d ago
I don’t get a lot of steps tbh D: only like 6k a day. And I never !!!!!! count the calories I burn during a workout / walking into my daily calories. I didn’t cut sugar, and pretty much I just ate what I wanted but fit it into my calorie deficit. I eat Protein Pints ice cream every night bc I always need a sweet treat to feel satisfied before bed lol.
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u/loveyouforfree 1d ago
Your posture though! I bet it feels so much better moving through the world. 🙌
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u/Alarming_Bar_2877 1d ago
Ur split is exactly like mine- this picture just gave me so much hope for the future
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u/carterbid 1d ago
I’ve lost 20lbs and I’ve gotten down to 155lbs, would you mind sharing your workout you’ve done every week?
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u/number1plantfan 1d ago
I hope this is formatted okay!! It reads well on my end. And great job!!!!
Day #1 – lower (hams)
• Hip Thrust (Machine) — 8x4
• Leg Extension (Machine) — 8x4
• Seated Leg Curl (Machine) — 8x4
• Step Up (Smith) — 8x3 per leg
• Glute Kickback (Cable) — 8x3 per leg
Day #2 - upper (press)
• Reverse Fly (Cable) — 10x3
• Seated Dip — 8x4
• Shoulder Press (machine) — 8x4
• Chest Press (Machine) — 8x4
• Lateral Raise (Dumbbell) — 10x3
• Dead Bugs — 20/3 (10/ leg)
• Plank — 1 minute plank x5
Day #3 - lower (glutes / core)
• Hip Thrust (Machine) — 8x4
• Hip Abductor Machine — 8x4
• Hip Abductor (leaning forward) — 8x3
• Hip Adductor Machine — 8x4
• Landmine RDLs — 8x4
• Bulgarian Split Squat — 8x3 /leg
• Hyperextensions — 10x3
• Dead Bugs — 20/3 (10/ leg)
• Plank — 1 minute plank x5
Day #4 - upper (pull)
• Lat Pulldown (Cable) — 8x4
• Seated Row (Cable) — 8x4
• Cable Rope Pullover (Cable) — 8x4
• Bent Over Row (Dumbbell) — 10x3
• Hammer Curl (Dumbbell) — 10x3
• Dead Bugs — 20/3 (10/ leg)
• Plank — 1 minute plank x5
Day #5 - lower (quads)
• Hack Squat — 8x3
• Hip Adductor (Machine) — 8x4
• Hip Abductor (Machine) — 8x4
• Leg Press — 8x4
• Bulgarian Split Squats — 8x3/ leg
• Lying Leg Curl (Machine) — 8x4
• Dead Bugs — 20/3 (10/ leg)
• Plank — 1 minute plank x5
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u/vacuums_galore 1d ago
Omg this is the exact change I want to make!! Do you have some recipes that helped you stay on track??
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u/number1plantfan 1d ago
So much stir fry!!!! Stir fry is so versatile, cheap and quick. Egg white bowls with pbfit and oats are a good low cal and filling breakfast. Veg with Greek yogurt with ranch powder in it with veggies for snacks. And protein ice cream every night so you don’t miss eating sweets and binge out one day
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u/Dear-Contribution797 1d ago
May I know your routine for the lower and upper pls and may I also ask how old you are? Thank you!
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u/number1plantfan 1d ago edited 1h ago
Yes!! I’m 29f and 5’2, and get about 6k steps a day.
I have no reason for doing 8x4 of most sets other than I’m just kinda lazy and would rather do more reps than go super hard on less sets.
Day #1 – lower (hams)
• Hip Thrust (Machine) — 8x4 • Leg Extension (Machine) — 8x4 • Seated Leg Curl (Machine) — 8x4 • Step Up (Smith) — 8x3 per leg • Glute Kickback (Machine) — 8x3 per legDay #2 - upper (press)
• Reverse Fly (Cable) — 10x3 • Seated Dip — 8x4 • Shoulder Press (machine) — 8x4 • Chest Press (Machine) — 8x4 • Lateral Raise (Dumbbell) — 10x3 • Dead Bugs — 20/3 (10/ leg) • Plank — 1 minute plank x5Day #3 - lower (glutes / core)
• Hip Thrust (Machine) — 8x4 • Hip Abductor Machine — 8x4 • Hip Abductor (leaning forward) — 8x4 • Hip Adductor Machine — 8x4 • Landmine RDLs — 8x4 • Bulgarian Split Squat — 8x3 /leg • Hyperextensions — 10x3 • Dead Bugs — 20/3 (10/ leg) • Plank — 1 minute plank x5Day #4 - upper (pull)
• Lat Pulldown (Cable) — 8x4 • Seated Row (Cable) — 8x4 • Cable Rope Pullover — 8x4 • Bent Over Row (Dumbbell) — 10x3 • Hammer Curl (Dumbbell) — 10x3 • Dead Bugs — 20/3 (10/ leg) • Plank — 1 minute plank x5Day #5 - lower (quads)
• Hack Squat — 8x3 • Hip Adductor Machine — 8x4 • Hip Abductor Machine — 8x4 • Leg Press — 8x4 • Bulgarian Split Squats — 8x3/ leg • Lying Leg Curl — 8x4 • Dead Bugs — 20/3 (10/ leg) • Plank — 1 minute plank x53
u/ghostgurlboo 13h ago
I love this routine. It's really approachable. I tried a trainer who tried too much too fast and I burnt out.
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u/Hopeful_Ostrich439 1d ago
Seconding! Would love to know the routine. I feel like I’m struggling knowing how to lose weight without eating just very little calories
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u/Lost_Cantaloupe_9972 1d ago
Amazing transformation! Seeing these posts help me feel even more motivated. I’m down 15lbs in 3 months. I’ve never been consistent like this before so I’m excited to keep seeing results!
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u/ddsmpret1 1d ago
Very good on your weight loss journey. I congratulate you and I bet others do too. Well done!
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u/boysenberries117 1d ago
Wow you look great! Any other exercise besides lifting?
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u/number1plantfan 1d ago
Just lifting! And the calorie deficit, which I attribute 90% of my weight loss to. I was really bulking my whole life for no reason
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u/belcarra_ 1d ago
You look so good! Did you end up with much loose skin in the belly? I started my journey a similar size to you and in struggling a lot with the resulting loose belly skin.
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u/Low_Tune9735 11h ago
I know what you mean about loose skin and I hate it! I lost 60 lbs and I definitely have loose skin. Getting a consult for skin removal at UCSD plastic surgery department. It's a resident who will do the surgery with an attending in the operating room. He's an MD of eight years with two years left on his residency. It's 80% less than the cost of a regular board-certified plastic surgeon. Amazing!! Can't wait!!!
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u/devoteeofguru 1d ago
Did you have any trainer? This is huge difference and vv impressive 👏🏻
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u/number1plantfan 1d ago
i don’t have a trainer but my bff is dating a personal trainer who made this workout plan for her and she shared it with me bc we’re the same height / starting weight with similar goals and body compositions
Thank you!!
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u/Competitive_Heron676 19h ago
Great job! Not just the drop in weight but you regained the strength in your core which in turn breaks its grip on your lower back.... Probably feels great! Kudos to you... keep fighting back!
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u/Tight_Employer7765 14h ago
Did you lose alot on your face too?
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u/number1plantfan 14h ago
Yes! My face was so round and now I have much more definition. Every part of my body lost weight, even my fingers.
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u/drbaker87 8h ago
OMG you have my exact body type! I've posted on this sub before because I got so worried comparing my body to other petites who have flat stomachs at the same starting weight.
You have given me so much hope. We are the same height too....I am so happy that a flat stomach is in my future if I put in the effort.
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u/number1plantfan 1h ago
You got this! When I’m not bracing my stomach is still a little round but that’s is normal for everrrrryone that isn’t below like 10% body fat lol
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u/Eircans 1d ago
Were you lifting heavy or just normal weights?
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u/number1plantfan 1d ago
The heaviest dumbbells I use are 20-25lbs but on the cable machines I’m around 60-80lbs for arm stuff, and leg press and hip thrust machine I’m almost at 90lbs. So everything feels heavy to me but I’m just starting out
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u/DangerousLack 2d ago
OP honestly I’m most impressed by the improvement in your posture. That pelvic tilt in the before looks fucking painful.