LiftingLindsay's More Than Fitness

🖤 Early Bird Black Friday Sale: up to 50% off the LiftingLindsay Training App
Brand new programming starts Monday, November 2, and this is your chance to start with us at half off.
Annual: $282 for your first year (regularly retail price $564)
Six months: $169 (regularly retail price $282 )
Inside the app, you get training programs three, four or five days a week with home alternatives, home only options, and specialty programs for legs, glutes, back, pull ups and Femininely Fit Arms. Plus meal plans and recipes, monthly live coaching calls with me, direct messaging with me, and a community of women who are in it with you.
Join early to start day one with the group, or jump in anytime and start any plan whenever you’re ready.
Sale runs October 30 through November 6 at midnight MST.
👉 Sign up HERE

Topics discussed:
00:00 Body Recomp Overview
01:53 What Recomp Means
02:42 Why It Feels Slow
03:54 Money Analogy Mindset
09:52 Social Media Expectations
12:53 Who Recomp Works For
15:26 Machines vs Free Weights
17:52 What Builds Muscle
20:34 Setting Calories Protein
23:48 Nutrient Timing Fueling
30:35 Wrap Up And Invite
Connect With Lindsay
Instagram: @liftinglindsay
Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

🎉 EXCITING ANNOUNCEMENT: New training starts Monday, 11/2! 🎉
Don’t miss out! The newest training cycles launch inside the LiftingLindsay App, and there’s a fit for every schedule:
3x a week(fitness Minimalist) or 4x a week (Strong & Sculpted) programs
A 4x a week, 30 to 40 minute option for busy days
Home and gym alternatives for every workout, so you can train anywhere
100s of high protein recipes
Meal Plans
Community
Place to send me a DM to get your personal questions answered!
Download the LiftingLindsay App, pick your program, and start on day one with the whole community. CLick HERE

🖤 Early Bird Black Friday Sale: up to 50% off the LiftingLindsay Training App
Brand new programming starts Monday, November 2, and this is your chance to start with us at half off.
Annual: $282 for your first year (regularly retail price $564)
Six months: $169 (regularly retail price $282 )
Inside the app, you get training programs three, four or five days a week with home alternatives, home only options, and specialty programs for legs, glutes, back, pull ups and Femininely Fit Arms. Plus meal plans and recipes, monthly live coaching calls with me, direct messaging with me, and a community of women who are in it with you.
Join early to start day one with the group, or jump in anytime and start any plan whenever you’re ready.
Sale runs October 30 through November 6 at midnight MST.
👉 Sign up HERE

 Lindsay delivers “tough love” about stopping calorie and body comparisons, even with women of the same height and weight, because maintenance and progress depend on many individual factors. 
Topics discussed:
00:00 Stop Comparing Now
00:52 Instagram Numbers Trap
02:15 Main Gaining Explained
04:17 Scale Versus Composition
05:47 What Maintenance Means
06:14 Basal Metabolic Rate Basics
10:00 NEAT Changes Everything
11:46 Exercise And Food Thermics
13:44 Why Same Stats Differ
15:59 Height Weight Myth
18:59 Client Maintenance Overshoot
19:45 Glycogen Water Weight
21:42 Find Your True Maintenance
25:01 Gap Versus Gain Mindset
26:34 App DM Reminder Wrap
Connect With Lindsay
Instagram: @liftinglindsay
Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?
If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:
✔ Lengthened position training
✔ Strategic pauses and isometrics
✔ Improving muscle tension
✔ Building strength and muscle with intentional execution
✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

🖤 Early Bird Black Friday Sale: up to 50% off the LiftingLindsay Training App
Brand new programming starts Monday, November 2, and this is your chance to start with us at half off.
Annual: $282 for your first year (regularly retail price $564)
Six months: $169 (regularly retail price $282 )
Inside the app, you get training programs three, four or five days a week with home alternatives, home only options, and specialty programs for legs, glutes, back, pull ups and Femininely Fit Arms. Plus meal plans and recipes, monthly live coaching calls with me, direct messaging with me, and a community of women who are in it with you.
Join early to start day one with the group, or jump in anytime and start any plan whenever you’re ready.
Sale runs October 30 through November 6 at midnight MST.
👉 Sign up HERE

QUICK ANNOUNCEMENT! Brand new Train With Me programming starts TODAY!

This is my personal programming, so if you want to follow along and train exactly how I’m training right now, come join me!

Here’s what you’re getting:
5 workouts per week, with a 4 day option
Leg + delt emphasis
Home AND gym options
My exact programming and progressions
Meal plans + high protein recipes
Nutrition education and resources
Access to our community
Ask me questions inside the app
I want to teach you how to train smart AND eat smart, and give you the actual tools to do both.
The new cycle starts TODAY, so this is the perfect time to jump in and start with us from Week 1.

Come Train With Me! Free 7 day Trial HERE

Topics discussed:

(00:25) - New train with me program begins

(05:46) - Meal plans added to the app

(07:10) - Grip strength internet drama

(18:44) - The effort loop

(23:46) - Try not to work with attachment to the outcome

(25:46) - The problem wtih needing faster results

(36:52) - Finding ways to enjoy victories on the journey

Connect With LindsayInstagram: @liftinglindsay
Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?
If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:
✔ Lengthened position training
✔ Strategic pauses and isometrics
✔ Improving muscle tension
✔ Building strength and muscle with intentional execution
✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

🖤 Early Bird Black Friday Sale: up to 50% off the LiftingLindsay Training App
Brand new programming starts Monday, November 2, and this is your chance to start with us at half off.
Annual: $282 for your first year (regularly retail price $564)
Six months: $169 (regularly retail price $282 )
Inside the app, you get training programs three, four or five days a week with home alternatives, home only options, and specialty programs for legs, glutes, back, pull ups and Femininely Fit Arms. Plus meal plans and recipes, monthly live coaching calls with me, direct messaging with me, and a community of women who are in it with you.
Join early to start day one with the group, or jump in anytime and start any plan whenever you’re ready.
Sale runs October 30 through November 6 at midnight MST.
👉 Sign up HERE

Lindsay explains that protein recommendations swing widely and argues intake should be based on context: goals, resistance training, body composition, and whether someone is eating at maintenance or in a calorie deficit. She emphasizes that calorie restriction can suppress muscle protein synthesis, making higher protein and resistance training especially important during fat loss phases, citing recommendations for lean, trained individuals in aggressive cuts and explaining why protein targets may rise as deficits become more severe.
Topics discussed:

(00:00) - Protein Debate Begins

(01:51) - RDA vs Training Goals

(03:44) - Protein for Aging Strong

(05:13) - ISSN Guidelines and Context

(06:23) - Where 0.7 Comes From

(07:44) - Why Some Need More

(09:41) - High Protein at Maintenance

(10:33) - Mindful Eating App Plug

(12:54) - Deficit Changes Everything

(14:43) - Muscle Biology in a Cut

(17:33) - Higher Targets for Lean Lifters

(21:03) - Practical Protein Examples

(23:34) - Lifestyle and Cut Cycles

(26:16) - Wrap Up and Takeaways

Connect With LindsayInstagram: @liftinglindsay
Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?
If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:
✔ Lengthened position training
✔ Strategic pauses and isometrics
✔ Improving muscle tension
✔ Building strength and muscle with intentional execution
✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE
Studies & References
Morton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine.
This is the big meta-analysis behind the commonly cited ~1.6 g/kg or 0.73 g/lb protein target for resistance training. The estimated breakpoint was 1.62 g/kg/day, with a 95% CI extending to 2.20 g/kg/day. Read the study
Jäger R, et al. (2017). International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition.
ISSN recommends approximately 1.4–2.0 g/kg/day (0.64–0.91 g/lb) for most exercising individuals, while noting that higher intakes may be useful during calorie restriction. Read the position stand
Areta JL, et al. (2014). Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. American Journal of Physiology.
After only five days of energy restriction, resting muscle protein synthesis decreased. Resistance training restored MPS toward energy-balance levels, and protein ingestion after training stimulated it further. This is a great study for explaining why lifting + protein become so important during a deficit. Read the study
Helms ER, et al. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism.
This review suggested 2.3–3.1 g/kg of fat-free mass during calorie restriction in lean resistance-trained athletes, with protein needs potentially increasing with greater leanness and more severe calorie restriction. Read the review
Longland TM, et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. American Journal of Clinical Nutrition.
Young men underwent an aggressive ~40% calorie deficit while training six days per week. Those consuming 2.4 g/kg protein gained more lean mass and lost more fat than those consuming 1.2 g/kg. Important study, but also a perfect example of why population and context matter. Read the study
Pasiakos SM, et al. (2013). Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB Journal.
Participants consumed 0.8, 1.6, or 2.4 g/kg/day during a 40% energy deficit. The groups consuming 1.6 and 2.4 g/kg lost a smaller proportion of weight from fat-free mass than the RDA group, supporting protein intakes above the RDA during substantial energy restriction. Read the study

🖤 Early Bird Black Friday Sale: up to 50% off the LiftingLindsay Training App
Brand new programming starts Monday, November 2, and this is your chance to start with us at half off.
Annual: $282 for your first year (regularly retail price $564)
Six months: $169 (regularly retail price $282 )
Inside the app, you get training programs three, four or five days a week with home alternatives, home only options, and specialty programs for legs, glutes, back, pull ups and Femininely Fit Arms. Plus meal plans and recipes, monthly live coaching calls with me, direct messaging with me, and a community of women who are in it with you.
Join early to start day one with the group, or jump in anytime and start any plan whenever you’re ready.
Sale runs October 30 through November 6 at midnight MST.
👉 Sign up HERE

Lindsay explains that not everyone who wants fat loss is currently in the physical, mental, and behavioral position to diet, and that maintenance is often a necessary, harder step than another calorie deficit. She describes how she typically starts clients at maintenance to build routines, reduce restrictive mindsets, collect better data, improve performance, and increase confidence with food before an aggressive cut, sharing a client’s feedback that “true maintenance” made later fat loss easier.
Topics discussed:
Connect With Lindsay
Instagram: @liftinglindsay
Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?
If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:
✔ Lengthened position training
✔ Strategic pauses and isometrics
✔ Improving muscle tension
✔ Building strength and muscle with intentional execution
✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE