Girly's Getting Skinny

[GirlyGymRat]

What's your weight, I know ur 20%bf....

If I was you I'd put meals 1 and 2 together.... Meals 3 and 4 together..... And meals 5 and 6 together.... Keeping the whey in there PWO if you like.....

At 1300ish cals u really don't need to be spreading the macros that thin...... You can if you want, it makes no difference at the end of the day... But giving yourself larger meals with higher macro targets may help u in the long run as its possibly more satisfying.....

What's ur cardio plan?

What's your weight training program?

Instead of having a weight goal, what is your bodyfat goal?

Both you and Alex are suggesting 4 bigger meals and I like this approach.

Would you recommend a change to macro split?
Is my protein too high?
Would you suggest any cutting supplements?
Other supplements?. I restarted fish oil and just picked up folic acid for b12 and iron.

Base. I hadn't weighed myself in MONTHS, but I did this morning bc you asked. Embarrassing its 150. Even at this weight I am in size 4.

Cardio plan is restricted to stair master and spinning.
Sunday. One hour stair master
M/T/F 1 hour spinning class. This includes hiit segments and hill climbs and sprints.
W is now a rest day
H is open for weights. I was doing legs but very restricted bc of shoulder and ankle. Also doing abs but only on a ball bc can't do ABs properly.
Saturday is wide open.

I workout after work M-F. I am off sat and sun and the gym is open!

Weight training plan. I don't have one. I am 2 mo into rotator cuff physical therapy and can only lift 2 lb weights in very limited movement. A month back I tried the AB tower and messed my shoulder up 3 weeks. Since my insurance doesn't let me PT 2 body parts concurrently, I will start rehab on my ankle as soon as done with shoulder. I have 4 in scar from bone chip and torn ligaments and tendons. Bright news I am on the mend.

goal is 14-15%. But more importantly, I want some definition in my abs.
Note: Plan to run hgh/ anavar/ clen cycle once I can lift which will be after this cut. Unless this sounds like a bad plan. I don't want to waste the anavar until I can lift again.

[baseline_9]

Both you and Alex are suggesting 4 bigger meals and I like this approach.

Would you recommend a change to macro split?
Is my protein too high?
Would you suggest any cutting supplements?
Other supplements?. I restarted fish oil and just picked up folic acid for b12 and iron.

Base. I hadn't weighed myself in MONTHS, but I did this morning bc you asked. Embarrassing its 150. Even at this weight I am in size 4.

Cardio plan is restricted to stair master and spinning.
Sunday. One hour stair master
M/T/F 1 hour spinning class. This includes hiit segments and hill climbs and sprints.
W is now a rest day
H is open for weights. I was doing legs but very restricted bc of shoulder and ankle. Also doing abs but only on a ball bc can't do ABs properly.
Saturday is wide open.

I workout after work M-F. I am off sat and sun and the gym is open!

Weight training plan. I don't have one. I am 2 mo into rotator cuff physical therapy and can only lift 2 lb weights in very limited movement. A month back I tried the AB tower and messed my shoulder up 3 weeks. Since my insurance doesn't let me PT 2 body parts concurrently, I will start rehab on my ankle as soon as done with shoulder. I have 4 in scar from bone chip and torn ligaments and tendons. Bright news I am on the mend.

goal is 14-15%. But more importantly, I want some definition in my abs.
Note: Plan to run hgh/ anavar/ clen cycle once I can lift which will be after this cut. Unless this sounds like a bad plan. I don't want to waste the anavar until I can lift again.

At 150 and 20% ur looking at 120lbs LBM.... A cookie cutter mtnce mark is going to be 1800 cals..... Or at least this is where I'd like to see your mtnce at... This is where I'd start u on a diet if you had more time..... If ur lower than this now then I'd slowly reverse diet you up as far as you could go to maximise your metabolism....

However if you don't have the time then you may wish to skip the 1800 cal diet and go for something lower.....

155g protein - 620 cals (1.3/lb)
42g fat - 378 cals (0.35/lb)
198g carbs - 792 cals

Total 1799 cals....



So above is the 1800 cals I'd like to see you get up to and maintain ur weight on but below is a 1300 cal version if your not so worried about metabolic damage and actually maintaining your 15% when you get there....

168g protein - 672 cals (1.4/lb)
36g fat - 324 cals (0.3/lb)
76g carbs - 304 cals

Total - 1300 cals


Now I don't like the 1300 cals diet.... But it's probably the best I can come up with within that range..... I'd rather we you a bit higher and increase your output via cardio.... Optimally I'd like to see a reverse diet from where you are now up to around the 17-1800 cal range while maintaining your weight the whole time.... Then a slow and gradual cut via extra output (cardio, workout volume) for as long as possible until calories need to be gradually reduced again.....

[GirlyGymRat]

At 150 and 20% ur looking at 120lbs LBM.... A cookie cutter mtnce mark is going to be 1800 cals..... Or at least this is where I'd like to see your mtnce at... This is where I'd start u on a diet if you had more time..... If ur lower than this now then I'd slowly reverse diet you up as far as you could go to maximise your metabolism....

However if you don't have the time then you may wish to skip the 1800 cal diet and go for something lower.....

155g protein - 620 cals (1.3/lb)
42g fat - 378 cals (0.35/lb)
198g carbs - 792 cals

Total 1799 cals....

So above is the 1800 cals I'd like to see you get up to and maintain ur weight on but below is a 1300 cal version if your not so worried about metabolic damage and actually maintaining your 15% when you get there....

168g protein - 672 cals (1.4/lb)
36g fat - 324 cals (0.3/lb)
76g carbs - 304 cals

Total - 1300 cals

Now I don't like the 1300 cals diet.... But it's probably the best I can come up with within that range..... I'd rather we you a bit higher and increase your output via cardio.... Optimally I'd like to see a reverse diet from where you are now up to around the 17-1800 cal range while maintaining your weight the whole time.... Then a slow and gradual cut via extra output (cardio, workout volume) for as long as possible until calories need to be gradually reduced again.....

Thanks. Would you like 1500 and do more cardio. 1800 seems very high for me. I was at 1600 for my Initial cut and I was much heavier. I don't like going lower then 1200 neither. What I really want is more muscle so I can eat at a higher level but can't get there yet!