Originally Posted by
Twist
Stats:
26
25%+bf
125 lbs (current and starting)
5-3
female
Hispanic
Body type: Skinny little legs with no muscle or fat, big rib cage (size 34 bra), All the fat is around her waist and upper torso. Thick layer of fat over her whole core. Also back of her arms/back. Really in the worst places to have it.
I have built her lower body up pretty well; she now has an Ok butt, great legs. Her upper body would look amazing if she didn't have the fat covering it. She has nice capped shoulders, great arms for a girl, hard core (under the fat). Overall she looks like a bulked female. If I can get the fat off she will look amazing.
NOTE: Her weight wants to stay at 125 but she must have put on minimum of 10lbs of muscle since we started a year ago.
Injuries:
she has really high archs and foot pronation and this causes ankle and knee issues (just aches and small pains) from running or doing leg workouts. So her knee bothers her a little and ankle too. That's all I think
Does she do better with ellipticals and such?
She was tested for diabetes and anemia 9 years ago and results were negative.
Routine:
Works 3 days per week with me doing weight training -
Monday
back, shoulders
Wednesday
Chest, arms
Friday
Legs
Lifts:
Bench (1 rep) - 95lbs
Squat (8 reps) - 185
Deadlift (4 reps) - 185
It does seem her upper body needs work, but that is something you can deal with better than I.
Cardio:
She does cardio 5-7 days per week at the gym. 30-60 minutes before our sessions, and on her own for 60 minutes the other days. Sometimes its empty stomach.
Semi HIIT, 3 minutes walk fast, 1 minute run (but not sprint). This is the same throughout all days.
NOTE: she is awaiting for her spinning bike in the mail and she will be able to do empty stomach cardio on that soon. Should be here in a week.
Diet:
I have put her on a ton of diets:
Calorie cycle - 1,500 cals tapered to 400 cals, 2 days at 400 cals then refeed at 2k cals then taper back down. She went from 125-119. Stuck at 119 and so we changed it up.
Carb cycle: no carbs for 3 days while busting ass in the gym, 2 days low carbs, 2 days normal 12-1500 cals.
Low cal diet: 800 cals, that's it. 40/40/20 split.
We have cycled out dairy, fruits, protein sources, carb sources. Everything I can think of, we have done. She has never been able to get below 119, even maintaining 119 is extremely difficult, almost impossible.
IF she goes on vacation for even 4 days she goes right back up to 125 (as high as 127 when vacation was a week). She can easily drop back down to 125 but past that is crazy hard.
CURRENT DIET: I am not regulating the total cals but she tells me she barely eats anything. She gets full easily and has never really eaten a lot. I know she doesn't cheat. She is dedicated as hell. When she cheats she tells me (I can tell anyway cuz she bloats or gains weight real fast - even after 1 cheat meal). Her foods consist of: oats, egg whites, all protein sources but mainly chicken - no red meats even though they are allowed, chai tea (with soy milk), sweet potato, bananas for a cheat, brown rice. Oats make her bloat "like when I eat white rice" (her words) so she sticks with brown rice a lot. She usually only eats 2 meals per day by choice even though I keep telling her she has to eat at least 3. I have had her eating as many times as 6 with no progress.
Protein Shake: She has one with no carbs and one with carbs. I usually make her take in the one with no/very little carbs (ON Pro Complex) and when she skips a meal and wants something sweet I allow the one with carbs (monster mass). 1 shake per day tops.
Not sure I agree with the mass monster personally, but I will check it out
Fruit: She loves fruits (and chocolate). She hates diets the most when they don't have fruits. She says its the taste, I think its the feel. I think they make her feel good for long periods of time (sustained energy release). She doesn't have to eat often if she has fruits and she has a better sense of well being. So I would love to include some fruit in there. What can I do about this while minimizing fat gain?
Supplements:
Fish oil
Multi
protein shakes above
What kind of MV?
"Supplements":
Anavar 10mgs per day
Clen 2 weeks on 2 off
She has only taken clen once for two weeks and monday is the next start of then second clen cycle. I was on vacation for the first cycle and she said she feels like she tightened up a lot. I'll we see this next upcoming week.
Anavar seems to help her with muscle gains. Her butt has taken off.
FUTURE IDEAS:
I was thinking about lowering her protein intake and see how she responds. That is the only thing I haven't cycled out yet. Her protein intake isn't high by any means though. I also haven't done keto but she gets cranky and breaks down easily on the carb/calorie cycling.
The other thing I could do is just build her muscle mass up as high as we can and just see if it will replace fat. 125lbs with a high muscle mass would not be what she wants though. It might help in a cut. She is beginning to take on a lot of muscle in her upper body so I am worried about taking it too far. She also has huge quads so we have to almost entirely focus on butt/hams now. Good idea?
I have played around with rep ranges (6-25) but not as much as I should have. Any ideas here would be appreciated.
* I want to get her on an optimal diet like Phate suggested for Slimmer but I am afraid of the fat gain from things like mangos. I think she will go crazy from the sugars (and finally some sweets). She would be very excited about cacao powder. Any help here would be great.
Question: What's this whole thing with the body wanting to stay at the same weight but it's willing to change the lbm to fat ratios? Is it that it is comfortable regulating something (hormones?) at a certain bodyweight? I can't figure it out. Some people can change their whole physique but never change weight. It has to do with your bodies homeostatic feedback loop, this is a huge topic we can get into in detail if you like.
Clen starts monday. Thanks
Reply With Quote
