My diet, workout routine and stats - 33 years old female

[lilchicken]

Hello!

I would like your comments about my diet and workout routine. Here are my personal stats taken last Monday. I am starting my first var cycle on Monday (10mg ED). I am planning on updating my stats every second week to see my progress.

I have been on a new diet for a month now. I have been working out for 2 1/2 years, but more seriously combined with my diet for the last 2 months.

Stats:
BF: 22.1% (taken with electronic handheld)
Weight: 53.6
Height: 5'3"

Neck: 12.01"
Shoulders: 37.80"
Chest: 33.66"
Waist: 26.57"
Hips: 38.09"
Thighs: 21.36"
Biceps: 10.63"
Calves: 13.48"

Diet overview:
7 meals per day for a total of 175 cal, 83g carb, 79g fat, 173g protein
with 9 glasses of water

Workout routine:

Monday:
- 5 min cardio to warm up
- Squats: 12 reps (105lbs),10 reps (115lbs),8 reps (125lbs), 6 reps (135lbs)
- Dumbbell lunges (between squat reps): 2x 8 reps (20lbs each hand), 2x 6 reps (25lbs each hand)
- Shoulders with dumbbells (while standing): 2x 8 reps (15lbs), 2x 6 reps (20lbs)
- Calves standing single-leg: 4x 15 reps

Tuesday:
Active rest day with 10 min cardio

Wednesday:
- Warm-up: Deadlifts 2x 30 reps (50lbs)
- Push ups: 4x 12 reps
- Lat pull-down (between push-up reps): 12 reps (60lbs), 10 reps (70 lbs), 8 reps (80lbs), 6 reps (90 lbs)
- Reverse-grip pull-down: 4x 8 reps (80lbs)
- Dumbbell lateral raise: 4x 8 reps (10lbs)
- Calves standing single-leg: 4x 15 reps

Thursday:
Active rest day with 10 min cardio

Friday:
- 5 min cardio to warm up
- Squats: 12 reps (105lbs),10 reps (115lbs),8 reps (125lbs), 6 reps (135lbs)
- Deadlifts: 4x 8 reps (100lbs)
- Incline dumbbell biceps curl: 4x 8 reps (10lbs)
- Calves standing single-leg: 4x 15 reps

Saturday & Sunday:
Active rest days with 10 min cardio

[novastepp]

As far as your diet goes, you should post it. I'd love to take a look.
Your routine looks fine, and it's nice that you are concentrating on compound movements. If you are not making improvements, that may indicate you need to adjust your diet. The only modification I would make is that I would trade the reverse grip pull downs for a rowing exercise.

[lilchicken]

Thank you novastepp! Here is an overview of a typical weekday diet for me, I will be adding some carbs as I think I will need it once I start my 1st var cycle on Monday (which I can't wait!)

On weekend days, I eat a bit more carbs and fat (pasta with cream-based sauce for example, or French fries with oven-roast chicken on my cheat day)...

Let me know what you think!

[novastepp]

Thank you novastepp! Here is an overview of a typical weekday diet for me, I will be adding some carbs as I think I will need it once I start my 1st var cycle on Monday (which I can't wait!) On weekend days, I eat a bit more carbs and fat (pasta with cream-based sauce for example, or French fries with oven-roast chicken on my cheat day)... Let me know what you think! ATTACH]159857

Unfortunately that pic doesn't scale a all within a browser. Maybe try again?

I hope that you can turn up the dieting to as clean as possible during your cycle. Your effort, your time, your money are all being fused on this. It won't last forever, it will only feel like it!

[lilchicken]

Hey, you can try opening the attachment again, I think it will work this time.

It doesn't show in the app I use, but I am taking 7 meals a day. It's just that I can't separate each snack as a meal in itself in the app. So I have 3 main meals + 4 snacks throughout the day, ranging from 7:30am to 10pm.

I have another question. What is the reason a rowing exercise is better than the reverse-grip pull downs? I am curious! :-)