Diet/macros advice when on anavar, clen and t3

[Lisame24]

Yeh I think it's banned in the UK too. I'll leave that alone, I guess at least I know I get on well with clen and T3 is new for me so don't wanna start with too many things at once.
No I don't think you've stepped on anyone's toes
It's just me diet probs I need to sort out now, I was on 1600csls before with around 180/200g protein, 100/130g carbs and 50/70g fats (good fats mostly) but saw no results really.

[Back In Black]

Let me scroll back through and reread; I don't want to step on toes and/or repeat anything that has already been suggested.

I gave some suggestions but I know you have more experience with women than me

Feel free to advise buddy

[Lisame24]

I am grateful for your suggestions but just wondered whether I needed more as I had more than that last time and didn't really build much muscle. Or maybe O'm finding any excuse to have more food as i LOVE IT, lol

[gbrice75]

Yeh I think it's banned in the UK too. I'll leave that alone, I guess at least I know I get on well with clen and T3 is new for me so don't wanna start with too many things at once.
No I don't think you've stepped on anyone's toes
It's just me diet probs I need to sort out now, I was on 1600csls before with around 180/200g protein, 100/130g carbs and 50/70g fats (good fats mostly) but saw no results really.

You're talking about a difference of roughly 400 calories. You saw no appreciable difference when eating 2000 cals/day vs. 1600?

I gave some suggestions but I know you have more experience with women than me

Feel free to advise buddy

I do!?

[Lisame24]

I am eating around 2000cals atm a day but didn't eat that many when I was on var. some days I limited myself more than the above, I ate far less carbs sometimes although I do love them!

[Lisame24]

So I wondered if I needed to increase for better results from the var and also increase so I don't lose muscle from the T3?

[gbrice75]

I am eating around 2000cals atm a day but didn't eat that many when I was on var. some days I limited myself more than the above, I ate far less carbs sometimes although I do love them!

So I wondered if I needed to increase for better results from the var and also increase so I don't lose muscle from the T3?

At 2000 calories/day, I'd expect you to see some results (that's what I'm cutting at now at 211lbs, to put it in perspective). What about training? Do you think it's possible that it could have been the main culprit? Macros wise, you could probably drop protein to 150g/day and bump carbs to make up the difference. Keep fats between 50-70g as you were.

At 25mcg T3/day, I wouldn't be overly concerned with losing muscle, especially when considering var and clen (which itself has muscle sparing properties). That becomes much more of an issue at higher dosages which, as I said, most people tend to run - that's why you've heard so much about it.

[Lisame24]

I would love to eat 2000cals a day, I did that today but I don't usually eat that much but if you don't think that will be too much then I will gladly go with that! food, food, food!
What do you think my carb aim should be? I was silly with them before, I was counting them in every tiny thing and if I thought i had too many (like over 60) I would literally have meat for dinner, not even salad or veg....but I am more normal with that now! No wonder I wasn't getting results. Also I was really over training, 6/7 weight sessions a week and I really do train hard and go as heavy as I can . My training now is better although I haven't added cardio back in yet, I think we are doing that next week. My trainer made me take 2 weeks off as said I really needed a rest, told me i wasn't seeing results as I was getting no rest days and I needed to start again, I am definitely getting stronger.

[Cuz]

I wouldn't think you would be above 20% either. Your physique shows that you know what you are doing and have been about this for some time. Just out of curiosity I would like to see you post up your "current" diet if you wouldn't mind. And about the var, I would suggest sticking with 5-10mg a day starting dose. 20mg seems a little overkill to me. Just my opinion.

[Lisame24]

chadcuz1985 I wish I could get an accurate BF measurement but I can't. Anything electronic is crap (well anything I have ever tried anyway) and I have had callipers done by about 8 different people and the results vary so much that I just can't trust it.
Ok, here is a typical day for me:
7.30 - 50g oats made with 2 whole eggs and water
9.30 - 2 oatcakes with 80g cottage cheese
12.00 - 125g chicken breast, 1/2 avocado, mixed salad
2 - 125g tin mackeral, mixed salad, 1/2 sweet potato
2.30 - square of dark choc (its my little sweet treat after lunch)
5.30 - 2 oatcakes, 25g houmous, 4 slices chicken
7 - 220g chicken breast, 100g asparagus, 100g broccoli
9 - pot of yogurt plus sugar free jelly (yes I am like a child who has to have jelly everyday)

I get hungry very quickly and can't seem to go long without food. I drink water and I am obsessed with cups of tea with milk!

[Cuz]

When you start your new diet it may help if you condense some of your meals. Although very small portions you are still eating 8 times a day from the looks of it. This may or may not be helping your metabolism.
As for macros the vets here could figure that up in there head but I would have to calculate that up and it would take a bit. Id like to see what GB had to say about it and im sure he will assist you much better than I. If you would like to make a log id be glad to follow. Good luck.

[Lisame24]

Thank you, yeh my diet is defo not brilliant as it's a bit all over the place as I don't know whether I am eating too much, too little but with macro limits/goals I could work it out a lot better and yeh, try eat more in one go so it's not like constant snacking. I just don't have a clue what the macros/cals should be especially when on what I am taking

[gbrice75]

I left work for the night and am now on my phone (which I hate typing on!). I'll check in tomorrow morning and will get into more detail with your calories/macros if you like.

[Lisame24]

Yes, that is great. Thanks. I don't have a clue what time it is in the US (i don't even know who's ahead) so if I don't reply quickly it's due to the times. It/s 10.55pm atm in the UK. Thanks for the help

[cj111]

Not sure if this was covered, but how often do you squat or deadlift?

[Lisame24]

Hi, no it hasn't been covered yet. Twice a week for squatting on the smith machine and once for deadlifts (unsure of what weights as my trainer is racking up, i will pay more attention next session)

[cj111]

Ever consider moving out of the smith machine into the rack ?
Do you train heavy ?
Do you do chins/dips?

[Lisame24]

I would yeh. just doing what my trainer is telling me too atm, I have another 3 weeks with him. Yeh, I do train heavy, I put an example somewhere above. I am a bit crap, I do assisted dips with 4kg resistance at the mo but have been working up so hopefully will be able to do them unaided. Chins, I can't really do them unassisted but don't use the machine, I use a resistance band instead, so I am working on it

[Giggle]

Great thread!
I'm reading with interest because we are in similar situations. I'm the same height, but 65kg, more muscular, but also more fat :-/
I'm eager to hear GB's advice for macros. BIB is great to listen to as well.
Just for your research I grow safely/slowly on roughly 2000 cal.

[cj111]

Right on, only reason I ask is because when girls ask me for advice ( not saying you did) it always boils down to their training sucks. They are afraid to lift heavy, or squat, or deadlift, because they don't want to get big muscles. They want to look "toned" and all that bs..
Just want to say good luck, don't know much about females are var, but just make sure youre training like a champ to get the most out of it.

[Lisame24]

Do you have any pics Giggle, I'm interested to see how you look (i'll prob be jealous and want to know how you achieve) lol, I do find jealousy inspirational to get me trying harder! I definitely want more muscle! I do still want to lose fat though. 2000calories a day would make me a happy girl Yeh, I love this website, people really try and help

[Lisame24]

Thanks cj111. Nope I am defo not afraid of that, I want to build muscle and I know that lifting heavy won't make me bulky but I do hear many girls saying that at the gym, they literally won't touch the weights, cardio, cardio, cardio....yawn! I would hate to do that!

[cj111]

Cardio bunnys. That really doesn't get a girls physique anywhere, they look like shit. They become skinny fat. They think they look good because they are small, but they have no muscle mass, but still have fat. They would probably break an arm lifting a spoon to their mouth.

[Lisame24]

LOL, yes, skinny fat! I see many! Where they can be really small, weigh not a lot at all but feel kind of soft.....Really not what I am aiming for, for myself but I am really determined to get better, I will do it !

[Lisame24]

Anyway, hopefully chat about this and get some more advice from people tomorrow as it's nearly 12.30am and gotta be up with the kiddies at 7. ZMA taken, sleepy time for me.....Goodnight people and thanks

[GirlyGymRat]

I luv that you posted a log!!! Be following along darling!!!

[Giggle]

There you go Lisa. This is from the last time I did a serious cut.

[Lisame24]

Argh, u look good! How did you build this muscle??

[Lisame24]

Also, does anyone know how long after beginning to take T3 (25mcg daily) I could start to expect the first changes?
I know most of you are in the US but do you know of any accurate way to measure BF as I would like to know so I can monitor changes. I heard callipers is best but the range people got for me is hugely different, lowest was 13% which I am no where near and one was 28% which, again, I hope I am no where near.....They were all done recently. Electronic machines puts me as quite high too.....

[Back In Black]

Also, does anyone know how long after beginning to take T3 (25mcg daily) I could start to expect the first changes?
I know most of you are in the US but do you know of any accurate way to measure BF as I would like to know so I can monitor changes. I heard callipers is best but the range people got for me is hugely different, lowest was 13% which I am no where near and one was 28% which, again, I hope I am no where near.....They were all done recently. Electronic machines puts me as quite high too.....

You can see if you live near a bodpod, they are pretty accurate but you will looking around £50 for the privilege. At least, if you do get one, you will always know your bodyfat when you are in that shape. I know there are some in London and some universities/university hospitals have them. There is one in Coventry for sure.

[Lisame24]

Thanks, i'll have a look on google, I am just outside Brighton so Coventry is miles away but i'll see if there is a local one

[Back In Black]

I bet London will be the closest to you. Kingston uni definitely used to have one but there are a couple Central London too.

[austinite]

Great thread. Thanks for helping Lisa out ladies and gentlemen!

[Lisame24]

Today so far (it's 2.30pm)
8am - wholegrain bagel with 2 egg whites
10am - 2 oatcakes with 25g no added sugar peanut butter
12pm - 265g chicken breast (grilled), 150g courgettes, 100g low fat cottage cheese with mixed salad leaves, protein, all bran biscuit bar (I know this bit is not good but just being honest)
2.15 - 50g oats cooked with 2 whole eggs, 1 scoop (25g) impact whey.
Off to my workout very soon. So far this is 1554cals, 49g fat, 107g carbs, 131g protein. Dinner will be chicken again with veg and I would usually add a sweet potato as I would have just trained but I seem to be too high on cals now. Shall I limit myself for the rest of the day as don't wanna put on fat? Any thoughts or changes welcome. Thanks

[Lisame24]

My last sentence doesn't sound how I meant it, I know I won't put on fat in one day of having a sweet potato, but for my eating limits in general?

[gbrice75]

Lisa, since you're already pretty lean, I assume building muscle (whilst maintaining current bodyfat as much as possible) is your primary goal right now, is that correct?

[Lisame24]

Hey, I definitely want to build muscle but I also want to strip away BF too. I know it's not ideal to do both at the same time, I just don't think I could bare to bulk up :/

[Giggle]

Just like CJ said - very heavy lifting. I used to be one of those skinny-fat cardio girls, but my bone density had started to slip. I got a trainer, an x-Marine (except I don't think you are supposed to say that) anyway, a Marine who pushed me to the limit every time.
Before long he had me doing walking lunges and squats with heavy weights. That and proper diet made the turnaround, but it took a real bodybuilding coach to bring me to the competitive level where I try to be now.
Loooong process - but that's what it takes.

Argh, u look good! How did you build this muscle??

[Giggle]

Oh, and I agree entirely about the Bodpod. It changed the way I evaluated my training/cardio/diet because I could see without a doubt the fat, lean, and water. Then I would make changes based on the numbers.
Well worth the money!

[Lisame24]

Giggle, walking lunges are my worst exercise but I do them. How heavy do you go?