Looking for experienced critique/advice of training/diet/cycle plans

[ilove7ferrets]

Hello all! Ialm a female member, and have cross posted this into the female forum. However there doesnt seem to be much recent activity over there so I decided to post here as well. I have several years total experience in the weight room and have a very good foundation of nutritional knowledge (in my opinion at least). However I always like to learn MORE, especially from people who have real life experience instead of researchers just observing others experiences. Can anybody tell me if they see any glaring issues in my workout or diet plans? Or have some tips that might help me make the MOST out of my hard work? Thanks in advance!
Now. Im going to start off my stats by saying, Im NOT looking for people to tell me that I shouldnt be cycling and that cardio/diet can do all the work for me. Yes I know this, Ive gone from 200lbs to 120lbs natty before. Due to health issues I would rather not discuss on a forum, I HAD to stop training for 2.5 years, having gotten back into a pretty good routine last fall. Ive also lost 35lbs so far since January natty.
Ive been on over a dozen medications in the last 3 years trying to find a working treatment...with those meds and the accompanying depression of the whole situation... I am now back at these stats
25yrs old
187lbs
No idea of bf% but it has to be over 30% based on Dexa scan accompanied pictures online...
However like I said, I have some years of training under my belt that I am hoping saved some muscle mass over the last couple of years without training. I was in good enough shape that my bodybuilder hubby at the time said if I ever want to compete I would have been about a year out from being ready to go.
Anyway...I also took measurements of common areas like calf, upper thigh, pantline waistb natural waist, upper arm. But Im not sure how helpful those would be here. Ill post later if need be.

I am cycling
10mg anavar split 5mg/5mg 8-9hrs apart.
50mcg T3 taken upon waking
5Mg Rauwolscine (alpha yohimbine) in the am.

My diet is 7days/week Intermittent Fasting of about 18:6 lazy keto but still producing high #s of ketones in urine

Calories around 1200-1500. When I am dieting it is usually a chore to bump myself up from 1200 to 1500, I try to force down a nice handful of nuts or an avocado mixed with cocoa to reach my cals. Dieting just kills my apetite, esp IF.
Absolutely nothing from a box or can (except beans for chili or tomatoes for the same) or resturaunt. No breads or wheat products (crackers etc). Only things like sweet potato,beans, squash and rice rarely.
Quality fats and proteins.

I usually start eating around 230/3pm ish, a nice coconut milk protein shake. Then dinner with hubs around 6, and a small snack around 8pm.
My workout plan is like this :
45Mins LISS cardio minimum DAILY (more like 1-1.5hrs, walking outside or on my elliptical)
I use a TRX trainer to train for about 30-45mins @ 10-12 exercises for about 60 seconds to failure most of those times(60second rest every 2 exercises and as needed). For 2 rounds. 3 rounds if I only pick 8 exercises.
Days like this:

Lower body/Upperbody/rest/lower body/upperbody/rest
Repeat
Workouts usually in the a.m. fasted. Done by noon.

I have been using the var/t3 for just over a week, so I know its too soon to notice anything happening yet as well as since I am higher bf%, that it will automatically NOT be as easy to SEE the results as in someone with 15%bf. I dont care about that. Im not competing. I just want to rebuild some quality muscle mass, which in turn helps burn fat faster. Im not looking for quick fixes and magic pills. I took MONTHS to research exactly what Im getting myself into, and by months I mean a good 4 hrs per day browsing my phone specifically on aas and their effects on women especially.
Im looking to get back into prime shape over the next 5 years. My goal is to just get back into my prime before I see my 30th birthday.
I think thats all for now. Thanks again!

[Windex]

Aside from Avacados and Nuts what other fat sources are you using

- Didn't see any mention of vegetables - are you eating any and if so which ?

- Tomatoes have a lot of sugar. If I remember correctly tomato paste has less sugar than canned tomatoes and should be able to accomplish the same thing for chili.

- 1200-1500 calories is a big delta, if you consider the 300 calorie difference over 7 days thats' up to a 2100 calorie variation, or ~1.5 days worth of food based on what you are eating now. I would get the range down a lot smaller. Also, at a glance, 1200 calories seems to be too few at your stats. When your caloric intake drops too far below your maintenance TDEE then the body goes into starvation mode making it extremely hard to lose fat.

- Are you doing the cardio fasted or just the workouts ? I would recommend the cardio fasted but doing the workouts after you've eaten. If your schedule doesn't permit having training split into 2 sessions then I would do the training with food not fasted, and have the cardio follow the weights not cardio first.

- Have you done any recent bloodwork for general health (Vitamin/Mineral Levels, Thyroid, etc)

[ilove7ferrets]

Thanks for the reply. I should have given a lot more details on diet.
As for fats (almost exhaustively):
Avocado, nuts, coconut milk/oil, olive oil, omega fish oil, salmon, fresh caught local fish in the summer but Im not sure if I should count as a fat like I would with salmon....
Tons of veggies. I Preffer fresh tomatos over canned for my chili, but sometimes Ill use the cans.
Always at least 3 different veggies with dinner, and some fruit and hopefully more vegg with my last meal. My breakfast is almost exclusively proteine shakes with things like avocado or coc milk for fat of course cut with water not fully with cocnut milk. Ill also add greek yogurt to shakes. And have with fruit or make as a dip with green onions amd spices for veggies, in the evening. Depending on my tastebuds that night.
Lots of veggies I eat are squash of all komds, cucsb tomato, peppers of all kinds (Im a hot food freak and also love stuffed green peppers with lean ground beef and other veggies inside).
Basically a typical day for me is
Meal 1 shake around 400 cals
Meal 2 meat/veggies around 600
Meal 3 greek yogurt and fruit around 2to 300cals
Some days I do force myself to eat something else like a palmful of nuts to boost the cals a bit. But my appetite has always been pretty low on IF\low carb
Keep in mind I am IF/Keto so I have been packing my calories into one large meal and two smaller ones over about 6 hours. The IF and Keto have both been highly recieved by my doctor in regards to other health issues..soIm not very open minded right now about changing either of those aspects.

Many years ago (10+). I battled anorexia hard. So I do believe my metabolism was affected. Even 2000 cals is too high for me to be comfortable losing weight with.
Ishould also mention that I train HARD. To the point that 2of 3 workouts I walk away knowing I would barf if I had anything in my stomach.
All exercise so far is fasted. I will try to add strength after my first meal when schedule allows.
Bloodwork has been normal as normal can be with my health.
I will update my original post with this info! Thanks again so much!

[ilove7ferrets]

I should add... Some tests in Canada.. Thyroid in particular are useless the way they do them here

[Windex]

Which province do you live in ? I've never had an issue with Thyroid testing. I am Canadian as well. You can try injectable B12 if you are concerned about appetite - I don't know what dosing is for females though. It's $7-9 at shoppers for a 10ml 1000mcg/ml Vial

[ilove7ferrets]

Im in Ontario. The issue as far as I am aware, isnt even just a Canadian issue. Most docs use the TSH marker ONLY, to determine thyroid issues, rather than doing a full thyroid panel to actually see what ALL the hormones are doing, not just one.
Reverse t3, free t4b free t3 or anti TPO antibody tests arent usually used unless your doc thinks your too close to one end of the spectrum on your TSH results
TSH levels dont tell me if my body has issues converting my T4 into useable T3...TSH levels dont tell me how much T3 my own body is making. TSH only tells how much T4 we should be making at those levels of TSH.. Not how well I use that t4

[Windex]

Lifelabs can run T3, T4, and TSH as long as your doc requisitions it.

[Windex]

Thanks for the reply. I should have given a lot more details on diet.
As for fats (almost exhaustively):
Avocado, nuts, coconut milk/oil, olive oil, omega fish oil, salmon, fresh caught local fish in the summer but Im not sure if I should count as a fat like I would with salmon....
Tons of veggies. I Preffer fresh tomatos over canned for my chili, but sometimes Ill use the cans.
Always at least 3 different veggies with dinner, and some fruit and hopefully more vegg with my last meal. My breakfast is almost exclusively proteine shakes with things like avocado or coc milk for fat of course cut with water not fully with cocnut milk. Ill also add greek yogurt to shakes. And have with fruit or make as a dip with green onions amd spices for veggies, in the evening. Depending on my tastebuds that night.
Lots of veggies I eat are squash of all komds, cucsb tomato, peppers of all kinds (Im a hot food freak and also love stuffed green peppers with lean ground beef and other veggies inside).
Basically a typical day for me is
Meal 1 shake around 400 cals
Meal 2 meat/veggies around 600
Meal 3 greek yogurt and fruit around 2to 300cals
Some days I do force myself to eat something else like a palmful of nuts to boost the cals a bit. But my appetite has always been pretty low on IF\low carb
Keep in mind I am IF/Keto so I have been packing my calories into one large meal and two smaller ones over about 6 hours. The IF and Keto have both been highly recieved by my doctor in regards to other health issues..soIm not very open minded right now about changing either of those aspects.

Many years ago (10+). I battled anorexia hard. So I do believe my metabolism was affected. Even 2000 cals is too high for me to be comfortable losing weight with.
Ishould also mention that I train HARD. To the point that 2of 3 workouts I walk away knowing I would barf if I had anything in my stomach.
All exercise so far is fasted. I will try to add strength after my first meal when schedule allows.
Bloodwork has been normal as normal can be with my health.
I will update my original post with this info! Thanks again so much!

If you enjoy Keto I would watch Joe Rogan's interview with Dom D'Agistino.

[Kay kay]

You’ve gotten some good advice thus far in this thread.

I would really second the advice on not training fasted with weights!