Female Log - first cycle

[AKD_FitChick]

The best way to put on mass is to lift heavy. Don't be afraid to put some weight on the bar. Var gives you crazy stength gains, so while you are on cycle push yourself with heavy weights. Also in order to gain mass you have to eat more. After my first cycle I was small (about 106) and lean because I keep myself on a strict diet. I knew I wanted to be bigger, and my husband kept saying you are never going to get to where you want to be until you start eating more. When I took his advice my muscles started to grow fast. My waist is smaller, but I am 10 pounds heavier. You will do great! I'm looking forward to your results!

Eating enough is hard for me......I feel like I eat so much, but in reality I maybe eat 1800 cals a day. It's so hard, but I think that's a lot more than what I was doing. I eat very clean. I need to add more food. Since starting Var I have added in 2 extra smaller meals a day of Protein and Veggies. My biggest struggle is getting enough complex carbs in, my body retains so much water off of any carbs. I know I need it for energy though. So with lifting heavy, I lift heavy on all workouts and really push my body on every muscle, but this round I am trying to honor my knee, I spent much of the last cycle with ice on my knees from lifting to heavy and that was with sleeves, any advice on this? I just decided to lift heavy on some, but maybe not triple my body weight, do you think I should still be pushing it that much? I am really curious on this. I am no where near as strong as you, but I try. I am excited to get back to where I was with lifting! I want muscle BABY! Will you tell me a sample of what you eat on a weight training day? Maybe I can get an idea of what your macros are and see. Thanks so much for being here. LOVE IT!!!

[NACH3]

Subb'd!

On those paused squats on the bench/or box... Make sure to shoot those hips way back & keep your low back arched and tight... then up(once you start going heavy your low back should be torched from this movement) and to make sure it is you can s/s split legged lunges(held statically one side at a time) into good mornings...

I'm excited to see where this goes and how you do!

[AKD_FitChick]

Subb'd!

On those paused squats on the bench/or box... Make sure to shoot those hips way back & keep your low back arched and tight... then up(once you start going heavy your low back should be torched from this movement) and to make sure it is you can s/s split legged lunges(held statically one side at a time) into good mornings...

I'm excited to see where this goes and how you do!

Wow thanks for the input and suggestions on good mornings! I have yet to do those. I will add them in! I love split legged lunges too. I am going to really push my body this round and dive deep and not worry about sides, cause now I KNOW they go away when the round is over

Thanks for stopping by, means a lot.

[saymass003]

Eating enough is hard for me......I feel like I eat so much, but in reality I maybe eat 1800 cals a day. It's so hard, but I think that's a lot more than what I was doing. I eat very clean. I need to add more food. Since starting Var I have added in 2 extra smaller meals a day of Protein and Veggies. My biggest struggle is getting enough complex carbs in, my body retains so much water off of any carbs. I know I need it for energy though. So with lifting heavy, I lift heavy on all workouts and really push my body on every muscle, but this round I am trying to honor my knee, I spent much of the last cycle with ice on my knees from lifting to heavy and that was with sleeves, any advice on this? I just decided to lift heavy on some, but maybe not triple my body weight, do you think I should still be pushing it that much? I am really curious on this. I am no where near as strong as you, but I try. I am excited to get back to where I was with lifting! I want muscle BABY! Will you tell me a sample of what you eat on a weight training day? Maybe I can get an idea of what your macros are and see. Thanks so much for being here. LOVE IT!!!

About 6 months ago I started to have knee pain when I did squats. I, like you, found myslef icing my knee after every squat session. Finally I went to the Dr. and she sent me to physical therapy. I found out that my right quad was weaker than my left causing me to put strain on my patella tendon. Now I foam roll that quad everynight for 5 minutes and then I stretch it with a band for 3 minutes. I also invested in a pair of SBD knee sleeves and my knee is much better.

A sample of what I eat on a training day depends on what training day it is but let's just say its a squat day.
Meal 1 1 scoop of protein 3/4 cup of oats
Meal 2 6oz chicken breast 1/2 cup brown rice
Meal 3 (Pre workout meal) I'm a student so it's usually a bowl from Chipotle I know it's not the best, but I make it fit.
Meal 4 6 oz of chicken breast 5oz baked potato
I know there should be a meal 5, but I love to bake and I always have sweets in my house, Usually meal 5 is a cookie or a cake, and a protein shake

I also drink Intra MD during my workout which a fast acting carb drink.

[AKD_FitChick]

About 6 months ago I started to have knee pain when I did squats. I, like you, found myslef icing my knee after every squat session. Finally I went to the Dr. and she sent me to physical therapy. I found out that my right quad was weaker than my left causing me to put strain on my patella tendon. Now I foam roll that quad everynight for 5 minutes and then I stretch it with a band for 3 minutes. I also invested in a pair of SBD knee sleeves and my knee is much better.

A sample of what I eat on a training day depends on what training day it is but let's just say its a squat day.
Meal 1 1 scoop of protein 3/4 cup of oats
Meal 2 6oz chicken breast 1/2 cup brown rice
Meal 3 (Pre workout meal) I'm a student so it's usually a bowl from Chipotle I know it's not the best, but I make it fit.
Meal 4 6 oz of chicken breast 5oz baked potato
I know there should be a meal 5, but I love to bake and I always have sweets in my house, Usually meal 5 is a cookie or a cake, and a protein shake

I also drink Intra MD during my workout which a fast acting carb drink.

Wow you do some serious carbs. I need to look into adding more than. I am not eating enough obviously. When I add carbs, it's quinoa or sweet potato's and on lift days only.......and I am sure it's not enough. Dang, thats a realty check for me. I just gain so much bloat from carbs. I can process meat like a mother f'er.

That's what I do for my knee. A sports medicine friend suggested that, so I roll the quad out after all leg days and I too have those sleeves. Those HELP so much, but when not wearing them in HIIT training is when it starts to hurt from my weight lifting days, so I just cut the weight. I will train right this cycle and work my weights back up! I still never squat any where close to you, but i will try my hardest. It's any time my knee drops below a 90 it pops at points....ahhhhh, but I still go deep.

Thanks so much for taking the time to write me all that, I TRULY appreciate it.

[saymass003]

Wow you do some serious carbs. I need to look into adding more than. I am not eating enough obviously. When I add carbs, it's quinoa or sweet potato's and on lift days only.......and I am sure it's not enough. Dang, thats a realty check for me. I just gain so much bloat from carbs. I can process meat like a mother f'er.

That's what I do for my knee. A sports medicine friend suggested that, so I roll the quad out after all leg days and I too have those sleeves. Those HELP so much, but when not wearing them in HIIT training is when it starts to hurt from my weight lifting days, so I just cut the weight. I will train right this cycle and work my weights back up! I still never squat any where close to you, but i will try my hardest. It's any time my knee drops below a 90 it pops at points....ahhhhh, but I still go deep.

Thanks so much for taking the time to write me all that, I TRULY appreciate it.

Yeah, it probably looks like I consume a lot of carbs. I know that everyone's body is different and some people are carb sensitive. My body loves them and I keep abs showing even off cycle. I say add them in slowly and up your water intake and see how it goes.

[kelkel]

About 6 months ago I started to have knee pain when I did squats. I, like you, found myslef icing my knee after every squat session. Finally I went to the Dr. and she sent me to physical therapy. I found out that my right quad was weaker than my left causing me to put strain on my patella tendon. Now I foam roll that quad everynight for 5 minutes and then I stretch it with a band for 3 minutes. I also invested in a pair of SBD knee sleeves and my knee is much better.

Many times you'll find an imbalance in the pull of the quad muscles on the patella. A good chiropractor would be able to correct this and make a world of difference for you.

[AKD_FitChick]

Day 2 - Cycle 2

Happy Tuesday Lifting Friends!

Man, I crashed hard last night. I was so tired. i love my early morning workouts, but it takes me a good week to adjust back to 4:45 wake ups. Got up this morning and really pushed myself at the gym! Did back and bi's and I was loving every moment of it. Headphones in and Linkin Park blaring and I just pushed the weights. I really love my back workouts.....Did a great bi's workout with rotator cuffs thrown in. My workout for the day for tracking purposes

Front Pull Down Plated - 55lbs each side 13 reps, 70lbs 10 reps, 80lbs 8 reps
High Row Plated - 45lbs 13 reps, 55lbs 10 reps, 65lbs 8 reps
One Arm Lat Pull Down on High Row Machine - 45lbs 13 reps, 55blbs 10 reps, 65lbs 8 reps
Wide Arm Lat Pull Down Cable - 75lbs 13 reps, 90lbs 10 reps, 105lbs 8 reps
(superset with
Cable row pull downs (seated on ground) - 130lbs 13 reps, 150lbs 10 reps, 170lbs reps
Behind neck pull downs - 75lbs, 90, 105
Superset with:
Cable pulls to face - 70lbs, 80lbs, 90lbs
Close grip pull downs - 75lbs, 90lbs, 105lbs
Cable pulls to chest - 70, 80, 90
Rows with free weights - 30lbs 13 reps, 32.5lbs 10 reps, 35lbs 8 reps
Upright rows - 30lbs 3 sets of 14 (didn't increase on this one, I was wiped)
Biceps - Superstition - 20lbs 14 reps, 22.5 10 reps, 25 10 reps
21's - 15lbs (six sets of these in between rotators and shoulders)
Rotators - 15lbs (six sets of these in between bi's and shoulders)
Hammer Curls - 20lbs
Cable Bicep Curls - 50lbs, 60lbs, 70lbs
Abs with a 25lb plate 3 sets straight, 3 sets obliques
V-Ups

I felt like it was a great workout, but I noticed my weights are a little down on some parts since last cycle, which I knew would happen. I am okay with where I am at, since I know I will grow with it! I felt really good after my workout. Anybody have any thoughts or advice?

I try to change up my back routine every week for variation so any thoughts would be welcome!

Hope everyone is having a great day!!!

[AKD_FitChick]

Many times you'll find an imbalance in the pull of the quad muscles on the patella. A good chiropractor would be able to correct this and make a world of difference for you.

I saw my chiro for my hip and he helped me there. I will need to get in again for my knee. He has given me advice, but I really need him to treat it, cause if I can get that muscle stronger and make my knees hurt less, I would LOVE that. Thanks for the words!!! Appreciate it.

[AKD_FitChick]

Yeah, it probably looks like I consume a lot of carbs. I know that everyone's body is different and some people are carb sensitive. My body loves them and I keep abs showing even off cycle. I say add them in slowly and up your water intake and see how it goes.

I will try to do that. I eat carbs and I bloat.....wish you could still see my abs through carbs. You are LUCKY! I can eat and process protein like a mother, but carbs......sad face. I love sweet potato's too!

[kelkel]

I saw my chiro for my hip and he helped me there. I will need to get in again for my knee. He has given me advice, but I really need him to treat it, cause if I can get that muscle stronger and make my knees hurt less, I would LOVE that. Thanks for the words!!! Appreciate it.

I went through tendinitis in my patella tendon years back. Went to the best sports med doc and therapist. They did all they could but just could not get rid of all the inflammation or determine a root cause. Became friends with a new neighbor who was a chiro with his advanced degree in applied kinesiology. After him harassing me for some time I finally went to him. He found the imbalance, proved it to me through physical resistance and within a few visits over about a two week period I was 100% cured. Been a believer ever since and still see him about once a month even though he's in an adjacent state.

[AKD_FitChick]

I went through tendinitis in my patella tendon years back. Went to the best sports med doc and therapist. They did all they could but just could not get rid of all the inflammation or determine a root cause. Became friends with a new neighbor who was a chiro with his advanced degree in applied kinesiology. After him harassing me for some time I finally went to him. He found the imbalance, proved it to me through physical resistance and within a few visits over about a two week period I was 100% cured. Been a believer ever since and still see him about once a month even though he's in an adjacent state.

Wow, that's amazing. I am going to call my chiro today! He is a sports medicine guy too, rehabs athletes, maybe I really need to get my act together and fix my knee

I am happy you fixed yours!!!!

[AKD_FitChick]

Day 4 - Cycle 2

Happy Thursday all! I am so happy the weekend is almost here. I actually CAN'T wait. I love my weekends.

This morning I hit Chest and Tri's in the gym and I can tell I am getting stronger, back to where I was pre adrenals taking a shit on me. I am loving the push I get from it.

I hired a nutrition coach. Someone from my home town that went out and got degree's and competed for decades and now dedicates his life to helping others. I am excited. I know where I am lacking is food intake with what my goals are so I sent him my foods and and he absolutely said I am not eating enough to sustain what I want with my muscles. Also sent him some of my workouts and he said they are good but they need some tweaking, so I am really excited. Sent him my goal pictures and he said he can absolutely get me there. I AM BEYOND EXCITED and really ready to push it this next 6 weeks. So he had me send him full body shots, which I am including here today so I can hold myself accountable and for comparisons later. My hardest area is my thighs and ass, my upper body responds so fast, but my lower is fighting me, BUT I WILL WIN THE FIGHT. I am not as lean as I was, but I also started steroid therapy for my thyroid and am on Var so I am retaining water for sure.

I really want to be so ripped and toned and ass for days! He says he will get me there!!!

I am bummed out by how getting hit by adrenals and possible T3 and T4 off again has made it harder to push the last 3 weeks that my body has drooped a little. I noticed some of my bulk went away after my var cycle 1, but I am determined and totally driven to PUSH PUSH PUSH! I know what I need to do and now with the help of a food coach and YOU ALL, I know I can make this an amazing cycle.

[Proximal]

Day 1 - Cycle 2

Attachment 164343Attachment 164344

Congrats on all of your progress! BTW, I'm benefiting from reading about your take on water retention, diet (carbs in particular) as I am having my own battle over balancing those things.

Been a Physical Therapist for 30 plus years & have been involved in training and Kinesiology longer than that. On the last picture (in color), your right leg is not in good alignment, at least to me. It doesn't appear your right foot, knee & hip are aligned.

It's tough to selectively control the lateral and medial quads as Kel was discussing, in fact its largely abandoned in our profession - but that's not to say that it cannot work for some. Generally the patella drifts more laterally. One way to combat this is to make sure your IT band is as loose as possible (stretching and a roller). The IT band has attachment to the lateral patella and if it is tight, which most everyones's is who work legs (particularly because glute-max partially attaches on it) then it helps cause the patella to drift.

Also watch your arch supports on your shoes so that your foot doesn't collapse (don't rely on the insoles that come with the shoes).

Hope this helps. Good luck on cycle #2!!!!!

[AKD_FitChick]

Congrats on all of your progress! BTW, I'm benefiting from reading about your take on water retention, diet (carbs in particular) as I am having my own battle over balancing those things.

Been a Physical Therapist for 30 plus years & have been involved in training and Kinesiology longer than that. On the last picture (in color), your right leg is not in good alignment, at least to me. It doesn't appear your right foot, knee & hip are aligned.

It's tough to selectively control the lateral and medial quads as Kel was discussing, in fact its largely abandoned in our profession - but that's not to say that it cannot work for some. Generally the patella drifts more laterally. One way to combat this is to make sure your IT band is as loose as possible (stretching and a roller). The IT band has attachment to the lateral patella and if it is tight, which most everyones's is who work legs (particularly because glute-max partially attaches on it) then it helps cause the patella to drift.

Also watch your arch supports on your shoes so that your foot doesn't collapse (don't rely on the insoles that come with the shoes).

Hope this helps. Good luck on cycle #2!!!!!

Thank you so much taking the time to write me.

REALLY? That's the leg I have issues with my knee. Why i can't go heavier cause my knee will ache for days.....even if I wear sleeves. I am for sure going to make an appt with my chiro who specializes in sports rehab. Or would you suggest someone else?

I love knowledge, thank you so much! I will really pay attention to rolling out more for sure.

Thanks again, I truly appreciate it!!!

[Proximal]

You're very welcome! It has been my pleasure reading/watching how dedicated you are - so happy I could contribute.

A chiro who specializes is sports rehab is perfect!

Have to tell you, you are far more tolerant of the bloating than I. My abdominal region just kept EXPANDING - YEESH! Just couldn't tolerate it anymore and changed my diet for my the final 3 weeks of my cycle - will probably cost myself some muscle when it is all said and done.

BTW, squatting (particularly heavy squatting) just might not be for everyone. I would just hate to see the knee pain start to limit other elements of your training, particularly with how dedicated you are and super-psyched about cycle #2.

[AKD_FitChick]

You're very welcome! It has been my pleasure reading/watching how dedicated you are - so happy I could contribute.

A chiro who specializes is sports rehab is perfect!

Have to tell you, you are far more tolerant of the bloating than I. My abdominal region just kept EXPANDING - YEESH! Just couldn't tolerate it anymore and changed my diet for my the final 3 weeks of my cycle - will probably cost myself some muscle when it is all said and done.

BTW, squatting (particularly heavy squatting) just might not be for everyone. I would just hate to see the knee pain start to limit other elements of your training, particularly with how dedicated you are and super-psyched about cycle #2.

Awe. I love when people are there for each other along their journey's and help each other. I love helping where I can.

I feel the same way on pushing my knee, my gut is to stay with the weights I can during squats to where it's not too agitated afterward, I will still push, but I don't need to squat 165 if my knee is going to suffer. I would rather save my knee then screw it up in the long term.

On the bloating.......I did 10 days of HCG at the end of my first cycle to help cut the fat, and like EVERYONE told me on here to trust that the bloating would fall away. Let me tell you, they were right and I leaned out so much after. So this time although I am not happy I have to look at myself in the mirror and I have edema concealing my muscles, I know the POP will come and I can't wait. So I will suffer now for the most excitement later! Trust the process and when you jump back on, just know that the bloat will fade and the muscles will pop. I wish I didn't hit adrenal fatigue, cause I feel like off and on not lifting for 3 weeks, I lost some muscle mass, but I am coming back at it hard!!! This cycle will be better. Glad you're along for the ride.

Side note: I do miss my lines in my stomach, but they will be back

[AKD_FitChick]

Day 5 - Cycle 2

Good morning and HAPPY FRIDAY! I am so excited it's Friday! I received my new eating plan for the next 6 weeks from my nutrition coach and oh man, has me eating a full breakfast with lots of carbs throughout the day. He is sure the reason I haven't seen the progress I have wanted is because my food was not on point. Not eating enough and not eating enough complex carbs. He said FUEL THE BODY TO FEED THE MUSCLE. His routine is intended to build lean body mass and drop body fat and told me NO SCALE for the next 2 weeks. I am nervous, but I am going to dedicate myself to following it. He has trained so many athletes, including himself in the BB world, so I am going to trust him and the process. His workouts are intense too. Has me doing on most big muscles 5 sets ranging from 20 down to 6 reps. I did a couple of his workouts today and OMG my arms are sore already. I am officially starting tomorrow so I am excited. I will post workouts and weights that I did as the days go by. He also has me doing an entire 5th day workout dedicated to shoulders with shrugs.....I have never done shrugs so this will be interesting. My chiro urged me not to do them, what do you all think?

Did a great back and bi's workout this morning. Pushed my bi's more than normal and I am finally noticing increased strength on day 5 of Var. I love that little push we get once we feel it working. It's so fun! It's a science experiment for our bodies! Heck yeah!!!

Little picture from my workout this morning on abs. I am liking the way my shoulders are looking. Progress right? Baby steps to lean and mean! Can't wait to get bigger.

[InternalFire]

Now that's a welcome change girl, training coach, my applause to you!

I read and heard many times about not looking at the scale when following certain diets by the book, as scales will deceive you easily, where at first weight may drop too quick or suddenly begin to raise but then it should fall quickly or raise steady, we tend to be deceived by early numbers that should mean nothing to us and are just a part of hard to understand equation, so I too believe in much wrong going on with my diet, and been reading last while in to something that will be my foundation for my new diet approach... and yes, I will have I believe to prep my meals once a week or once every 3 days or so, so I stay on the right course... and so far I too find I was not eating enough to have good progress continuing for me. Soon all will be revealed , with knowledge comes power, good job girl, glad to see you go hard at this, loving it. I need to find some time to catch up with your earlier posts though

[AKD_FitChick]

Now that's a welcome change girl, training coach, my applause to you!

I read and heard many times about not looking at the scale when following certain diets by the book, as scales will deceive you easily, where at first weight may drop too quick or suddenly begin to raise but then it should fall quickly or raise steady, we tend to be deceived by early numbers that should mean nothing to us and are just a part of hard to understand equation, so I too believe in much wrong going on with my diet, and been reading last while in to something that will be my foundation for my new diet approach... and yes, I will have I believe to prep my meals once a week or once every 3 days or so, so I stay on the right course... and so far I too find I was not eating enough to have good progress continuing for me. Soon all will be revealed , with knowledge comes power, good job girl, glad to see you go hard at this, loving it. I need to find some time to catch up with your earlier posts though

I know I am really excited. I am excited to see what you bring to the table and what you start doing. I just put my new diet plan in myfitnesspal and he has me doing 30%,30%,30% macros for the next six weeks. That's crazy. I have never done that, but I am going to see what it does.

Any input on those macros?

[saymass003]

Good Luck! It will be interesting to see how your body changes with the added carbs. Carbs get a bad rap. Most people think that carbs make them fat, but the body need fuel in order to perform. I bet you will be surprised at the way your body grows.

[AKD_FitChick]

Good Luck! It will be interesting to see how your body changes with the added carbs. Carbs get a bad rap. Most people think that carbs make them fat, but the body need fuel in order to perform. I bet you will be surprised at the way your body grows.

Thanks lady! I am excited. I want to be muscle, but still maintain leanness? Is that even possible. I don't really want to get too much bigger than a size 6, new wardrobe doesn't sound too fun.

I know carbs do get a bad rap. I knew that I needed to start adding them in, I knew I didn't know the right stuff so it was worth it to me to hire a coach. I hope I get to see the changes he thinks I will have. Super excited.

[saymass003]

Well you might want to throw that size thing out the window. I was a 00 for the last 5 years, and now I can't even wear jeans anymore. I can't get the 00 over my quads, but I still need a 00 in the waist. I went up to a zero last year (I had to wear a belt) and now I can't get those on anymore either. I gave up and now I just mostly wear leggings. Who cares what the size is as long as you still look lean?

[AKD_FitChick]

Well you might want to throw that size thing out the window. I was a 00 for the last 5 years, and now I can't even wear jeans anymore. I can't get the 00 over my quads, but I still need a 00 in the waist. I went up to a zero last year (I had to wear a belt) and now I can't get those on anymore either. I gave up and now I just mostly wear leggings. Who cares what the size is as long as you still look lean?

Okay I am trying so hard to retrain my brain........maybe I won't go buy those new jeans I have been eyeing then......I just got slight anxiety.....I will deal with it and accept it. Baby steps.!!!!

[GirlyGymRat]

I am inspired to look at a nutritional coach. I have looked into it but quite frankly, the cost is prohibitive. There's limited choices so they name the price and will not take insurance.....criminal.

But I have a lot of digestive issues. Food appears to be a contributor.

Hmmmm. Going to have to think about it

[AKD_FitChick]

I am inspired to look at a nutritional coach. I have looked into it but quite frankly, the cost is prohibitive. There's limited choices so they name the price and will not take insurance.....criminal.

But I have a lot of digestive issues. Food appears to be a contributor.

Hmmmm. Going to have to think about it

I fought with the cost as well, but I will say my guy isn't too bad and for me it's working with my meds and my hashimoto's which makes it impossible for me to eat gluten cause I get throwing up sick within an hour. I don't know how they do it or if its more generic to what someone wants, but my plan is pretty detailed down to grams (all different too during meals and days). I knew that I needed the help if I really wanted to get to where I wanted to be.

I don't think my guy is one of the 'top', but he is knowledgeable and has truly dedicated his life to helping others. Retired young and does this solely to help people. He is inspiring.

[AKD_FitChick]

Please read, would love input

So I added 1 days food into myfitnesspal to track macros and I am SO CURIOUS how this looks. I have never ate Protein 35% - 149g/ Carbs 32% - 137g / Fat 32% - 59g? Can any of you novice's or friends look at this and give your input? This is what my new coach said to do for 6 weeks, eat very similar to this. I have always had my protein much high percentage than this.

Thank you so much for taking the time to look at this.

Side note: it says 1 egg white, but that's actually 3

[AKD_FitChick]

Day 6 - Cycle 2

Happy Saturday all!

Spent a good amount of time in the gym this morning on my new training OH MAN, it was tougher than I was thinking. Focused on quads and calves the entire workout and most workouts were 5 sets. It was intense

Started with:
Squats 5 sets 20, 8, 8, 6, 20 reps
Leg Extension 5 sets of 20 reps
Leg Press 5 sets 20, 8, 8, 6, 20
Lunges on Smith Machine OR Walking Lunges 5 sets 20 each leg with 25lb plates
Hack Squat super set Front Squats (this was TOUGH) my body was done by this point, 4 sets 20, 8, 8, 20 with Front Squats same with weights
Calf Raises Standing 5 sets 20, 10, 8, 6, 20

This shit by the end was tough, my quads were shaking. i can see what he means about working a chunk of the leg at a time on day 4 he has me doing hamstrings and glutes and calves. I can tell it's going to get me where I want to be. I am excited.

Eating my new plan as of today and had my first bowl of oatmeal in 5 years and I must say it was YUMMY! Went shopping and got all my foods and am going to prep it all out and have it all ready. Will make all my omelettes and have them ready to just take to work and my oatmeal in zip locks and my lunches all ready to go. I am actually REALLY EXCITED about having full meals with all the foods THE RIGHT FOODS. Meal prepping is my favorite and I have been doing it for years now and I love it. Keeps me in check.

Can't wait to see the changes I want.

[GirlyGymRat]

Please read, would love input So I added 1 days food into myfitnesspal to track macros and I am SO CURIOUS how this looks. I have never ate Protein 35% - 149g/ Carbs 32% - 137g / Fat 32% - 59g? Can any of you novice's or friends look at this and give your input? This is what my new coach said to do for 6 weeks, eat very similar to this. I have always had my protein much high percentage than this. Thank you so much for taking the time to look at this. Side note: it says 1 egg white, but that's actually 3 <img src="http://forums.steroid.com/attachment.php?attachmentid=164467"/>

Follow the coach and nutritionist plan....

[GirlyGymRat]

^ I neglected to remark why. Your body may have become adjusted to previous plan. The food choices are healthy. Shock your system with training and diet and your body will respond. It won't take but 3 weeks to determine if tweaks are required.

[AKD_FitChick]

Happy Monday


Today is officially day 8, one week in to this cycle.

Day 7 - Cycle 2 Sunday

I did Chest and Tri's on Sunday. Following this new workout routine is crazy. For sure tweaked what I was doing and let me tell you I KNOW it's going to work. It's so intense, but not as many workouts. This first week with the coach I am figuring out where I can push myself and come back stronger on week 2.

Flat Bench - Dumbells (first time I have done this workout)
Set 1 Reps 15 - 17.5 lbs (tested where I could lift)
Set 2 Reps 15 - 22.5
Set 3 Reps 12 - 25
Set 4 Reps 12 - 27.5

Incline Bench - Dumbells
Set 1 Reps 15 - 22.5
Set 2 Reps 15 - 25
Set 3 Reps 15 - 27.5

Chest Fly Super Set Pushups
Set 1 Reps 15 - 85
Set 2 Reps 15 - 95
Set 3 Reps 15 - 105
Set 4 Reps 12 - 115 (dying by this set with 55 man pushups, fuck me)

Bench Press - Barbell - By this I WAS DEAD, COULD BARELY LIFT THE BAR HA HA
Set 1 Reps 15 - 65
Set 2 Reps 15 - 55
Set 3 Reps 20 - 55
Set 4 Reps 20 - Just the bar (I was failing at 10 reps)

Tricep Rope Pull Down
Set 1 Reps 15 - 50
Set 2 Reps 15 - 60
Set 3 Reps 15 - 60
Set 4 Reps 12 - 70

Tricep V Bar
Set 1 Reps 15 - 50
Set 2 Reps 15 - 60
Set 3 Reps 15 - 70
Set 4 Reps 12 - 80

Seated Dumbell Overhead (I don't remember my weights on this one, BUT my arms were jelly, so I pushed where I could, but not as much as I knew I could
Set 1 reps 20
Set 2 reps 20
Set 3 reps 8
Set 4 reps 20

Tricep Kick Backs
Set 1 Reps 12 - 15
Set 2 Reps 10 - 22.5
Set 3 Reps 20 - 15
Set 4 Reps 8 - 25
Set 5 Reps 20 - 17.5

Tricep Over Head Rope Pull
Set 1 Rep 12 - 50
Set 2 Rep 10 - 60
Set 3 Rep 20 - 40
Set 4 Rep 8 - 70

Then I did Abs!

I meal prepped all my breakfasts and lunches for the week. I must say yesterday and Saturday eating more carbs I had more energy for sure. It was SO NICE to feel that. I text my trainer and asked him if it was from carbs, he said absolutely, I wasn't fueling my body before. I am going to be amazed at what I can do. I can't wait.

Day 8 - Today

Back and Bi's

Deadlifts (I am really working on my form with this one, so I don't torch my lower back so I am doing lower weights till I build that part up, It's pretty weak on me and I think it's from slouching for years)

Set 1 reps 10 - 40 (was testing, in the past I have done 115 deadlifts but I really want to build my back up the right way, ANY THOUGHTS ON THIS)
set 2 reps 15 - 50
set 3 reps 20 - 50
set 4 reps 20 - 50

Seat Rows - Close Grip
Set 1 reps 12 - 75
set 2 reps 15 - 90
set 3 reps 20 - 75
set 4 reps 20 - 60

Pull Downs - Wide Grip
Set 1 reps 10 - 105
set 2 reps 15 - 90
set 3 reps 20 - 75
set 4 reps 20 - 75

Dumbell Rows super set hyperextensions
Set 1 reps 10 - 32.5
set 2 reps 15 - 30
set 3 reps 20 - 27.5
set 4 reps 20 - 25

Curls - seated
Set 1 reps 15 - 15
set 2 reps 15 - 20
set 3 reps 15 - 25

Preacher Curls
Set 1 reps 15 - 15
set 2 reps 15 - 20
set 3 reps 15 - 22.5

Standing Hammer Curls (my arms were feeling this, normally I do more weight, but they were shaking)
set 1 reps 15 - 15
set 2 reps 12 - 20
set 3 reps 6 - 22.5
set 4 reps 20 - 15

Standing EZ Bar Curls (could have went up here, but NOW I KNOW for next week to push more)
set 1 reps 15 - 35
set 2 reps 12 - 40
set 3 reps 6 - 45
set 4 reps 20 - 35

Finished with weighted abs.



So I experienced one of my first sides. TMI I know, but I noticed and my man noticed an tiny larger clit.......crazy, but it's for sure bigger....sex drive is through the roof. I was already like a man in that area and now I am like a 13 year old boy seeing a girl for the first time......eager always. I can't wait for my clit to go back down.......I guess it's fun for now....my man thinks it's sexy, but wants it dainty again

I am seriously finding that food truly is FUEL. How did I not know how important carbs were before? I am really excited to see what will happen this cycle on my own and with him. 6 weeks total with him so I am going to run my cycel the same I think. 6 weeks. Any thoughts?

[saymass003]

Happy Monday


Today is officially day 8, one week in to this cycle.

Day 7 - Cycle 2 Sunday

I did Chest and Tri's on Sunday. Following this new workout routine is crazy. For sure tweaked what I was doing and let me tell you I KNOW it's going to work. It's so intense, but not as many workouts. This first week with the coach I am figuring out where I can push myself and come back stronger on week 2.

Flat Bench - Dumbells (first time I have done this workout)
Set 1 Reps 15 - 17.5 lbs (tested where I could lift)
Set 2 Reps 15 - 22.5
Set 3 Reps 12 - 25
Set 4 Reps 12 - 27.5

Incline Bench - Dumbells
Set 1 Reps 15 - 22.5
Set 2 Reps 15 - 25
Set 3 Reps 15 - 27.5

Chest Fly Super Set Pushups
Set 1 Reps 15 - 85
Set 2 Reps 15 - 95
Set 3 Reps 15 - 105
Set 4 Reps 12 - 115 (dying by this set with 55 man pushups, fuck me)

Bench Press - Barbell - By this I WAS DEAD, COULD BARELY LIFT THE BAR HA HA
Set 1 Reps 15 - 65
Set 2 Reps 15 - 55
Set 3 Reps 20 - 55
Set 4 Reps 20 - Just the bar (I was failing at 10 reps)

Tricep Rope Pull Down
Set 1 Reps 15 - 50
Set 2 Reps 15 - 60
Set 3 Reps 15 - 60
Set 4 Reps 12 - 70

Tricep V Bar
Set 1 Reps 15 - 50
Set 2 Reps 15 - 60
Set 3 Reps 15 - 70
Set 4 Reps 12 - 80

Seated Dumbell Overhead (I don't remember my weights on this one, BUT my arms were jelly, so I pushed where I could, but not as much as I knew I could
Set 1 reps 20
Set 2 reps 20
Set 3 reps 8
Set 4 reps 20

Tricep Kick Backs
Set 1 Reps 12 - 15
Set 2 Reps 10 - 22.5
Set 3 Reps 20 - 15
Set 4 Reps 8 - 25
Set 5 Reps 20 - 17.5

Tricep Over Head Rope Pull
Set 1 Rep 12 - 50
Set 2 Rep 10 - 60
Set 3 Rep 20 - 40
Set 4 Rep 8 - 70

Then I did Abs!

I meal prepped all my breakfasts and lunches for the week. I must say yesterday and Saturday eating more carbs I had more energy for sure. It was SO NICE to feel that. I text my trainer and asked him if it was from carbs, he said absolutely, I wasn't fueling my body before. I am going to be amazed at what I can do. I can't wait.

Day 8 - Today

Back and Bi's

Deadlifts (I am really working on my form with this one, so I don't torch my lower back so I am doing lower weights till I build that part up, It's pretty weak on me and I think it's from slouching for years)

Set 1 reps 10 - 40 (was testing, in the past I have done 115 deadlifts but I really want to build my back up the right way, ANY THOUGHTS ON THIS)
set 2 reps 15 - 50
set 3 reps 20 - 50
set 4 reps 20 - 50

Seat Rows - Close Grip
Set 1 reps 12 - 75
set 2 reps 15 - 90
set 3 reps 20 - 75
set 4 reps 20 - 60

Pull Downs - Wide Grip
Set 1 reps 10 - 105
set 2 reps 15 - 90
set 3 reps 20 - 75
set 4 reps 20 - 75

Dumbell Rows super set hyperextensions
Set 1 reps 10 - 32.5
set 2 reps 15 - 30
set 3 reps 20 - 27.5
set 4 reps 20 - 25

Curls - seated
Set 1 reps 15 - 15
set 2 reps 15 - 20
set 3 reps 15 - 25

Preacher Curls
Set 1 reps 15 - 15
set 2 reps 15 - 20
set 3 reps 15 - 22.5

Standing Hammer Curls (my arms were feeling this, normally I do more weight, but they were shaking)
set 1 reps 15 - 15
set 2 reps 12 - 20
set 3 reps 6 - 22.5
set 4 reps 20 - 15

Standing EZ Bar Curls (could have went up here, but NOW I KNOW for next week to push more)
set 1 reps 15 - 35
set 2 reps 12 - 40
set 3 reps 6 - 45
set 4 reps 20 - 35

Finished with weighted abs.



So I experienced one of my first sides. TMI I know, but I noticed and my man noticed an tiny larger clit.......crazy, but it's for sure bigger....sex drive is through the roof. I was already like a man in that area and now I am like a 13 year old boy seeing a girl for the first time......eager always. I can't wait for my clit to go back down.......I guess it's fun for now....my man thinks it's sexy, but wants it dainty again

I am seriously finding that food truly is FUEL. How did I not know how important carbs were before? I am really excited to see what will happen this cycle on my own and with him. 6 weeks total with him so I am going to run my cycel the same I think. 6 weeks. Any thoughts?

Do you deadlift convetional or sumo? I think the back exercises you are doing are going to help with your deadlift.

I too enjoy that particular side! I didn't notice it at first and then one day I looked and I was like DAMN! Mine will probably never go back to the size it was before I started cycling, but I'm ok with that.

Most women are so afraid of carbs. I'm so glad you are seeing that you have to eat to perform. I think you could run it for 8 weeks. I say this because it takes about 4 weeks to see any changes in body comp. However, please be aware the longer you are on the possibility of sides increases. My first cycle was 8 weeks and I was pleased with the results.

[AKD_FitChick]

Do you deadlift convetional or sumo? I think the back exercises you are doing are going to help with your deadlift.

I too enjoy that particular side! I didn't notice it at first and then one day I looked and I was like DAMN! Mine will probably never go back to the size it was before I started cycling, but I'm ok with that.

Most women are so afraid of carbs. I'm so glad you are seeing that you have to eat to perform. I think you could run it for 8 weeks. I say this because it takes about 4 weeks to see any changes in body comp. However, please be aware the longer you are on the possibility of sides increases. My first cycle was 8 weeks and I was pleased with the results.

I hope my deadlift improves. I do a little wider than shoulder width. A guy at my gym watched me this morning and told me to spread my feet a little wider. What are your thoughts?

I must say when I looked down and my man noticed it was like WHOA and there she is........I think it makes it much more intense. It FREAKING AWESOME.

I am really glad I hired a coach, I feel like I am actually going to get to where I want to be. I love the discipline of it.

I will run this cycle 8 weeks.

You're the best. So glad you are on here. I love all input, but a woman's that has done it so many times is so VALUABLE! Thank you!!!!

[saymass003]

You're welcome. I know there are not that many women who are willing to admit to using so it's nice to have other female input. I am by no means an expert, but I am happy to share what has worked for me.

[NACH3]

AKD - regarding your back...

I think your on the right track for sure...
Rows upon rows.... Build thickness.. When your back thickens(rows) your lats have nowhere else to go but out(width) killing two birds with one stone(with your other lat Pulldowns you'll get that long stretch(more ROM w/CG Pulldowns) and these other movements compliment your width(Pulldowns etc)

BB Bent over rows/T-Bar rows(probly two of the best Mass builders for back)
Deadlifts - if someone told you to widen your stance... Most likely you were having trouble pulling your hips thru(how's your hip flexibility - Psoas muscle/hip flexors etc

Great to see you killing it -- keep grindin'

[AKD_FitChick]

AKD - regarding your back...

I think your on the right track for sure...
Rows upon rows.... Build thickness.. When your back thickens(rows) your lats have nowhere else to go but out(width) killing two birds with one stone(with your other lat Pulldowns you'll get that long stretch(more ROM w/CG Pulldowns) and these other movements compliment your width(Pulldowns etc)

BB Bent over rows/T-Bar rows(probly two of the best Mass builders for back)
Deadlifts - if someone told you to widen your stance... Most likely you were having trouble pulling your hips thru(how's your hip flexibility - Psoas muscle/hip flexors etc

Great to see you killing it -- keep grindin'

Nach3 - Thanks so much AS ALWAYS for your advice. I love the way you word things......"Rows upon rows.... Build thickness.. When your back thickens(rows) your lats have nowhere else to go but out(width) killing two birds with one stone" I can't wait for this!!

I like the T-Bar rows, my training coach doesn't have me doing those this 6 weeks, I am adding workouts though on days I want MORE. I will add those in for sure.

On the hips, I am pretty flexible. He watched my form and told me to try wider than hip legs to start and the stronger my back get's I can get my stance back in. I really curve my lower spine, I want that fixed so bad. I feel when my lower back get's strong enough is when I can really do good deadlifts. I can't wait.

I am going to keep plugging away!!! Push every day!

[AKD_FitChick]

Day 9 - Cycle 2

Good morning everyone! I have never been so excited for rest days, Thursday and Friday! Although I am going to HIIT train those days or at least 1 of those days. I am giving my muscles a break till Saturday morning. Have a shoulder workout tomorrow then off for a couple.

Today I did Hamstrings / Glutes and a little calves

Leg Press for Hams - 4 sets of 20 - weight ranges 180 - 320 (was tough at 320 for 20 reps)
Weighted Step Ups - 4 sets of 15 - weight ranges 15 - 22.5 lbs
Deadlift Stiff Leg - 4 sets of 20 - weight ranges 70-90lbs
Lying Leg Curls - 5 sets, 12, 15, 20, 20, 20 reps (my hamstrings were seizing by the last one and I could only do 40lbs for 20 reps, I was so fatigued. I can't believe how much I feel muscle soreness by this time)
Hamstring Pull Downs - 4 sets of 15 - weight ranges 70-105lbs
Calf Presses - Leg Press - 5 sets, 15, 10, 8, 20, 20 reps - weight ranges from 80-220lbs
Then I added in weighted booty side kicks and donkey kicks holding a 25lb plate.

Finished it off with Abs!

Coach has already increased my lunch by 1 oz of protein and 10g of carbs. Need more fuel! It's crazy I can ACTUALLY feel when I am depleted. It's so intense to be that intune.

Funny story, had to test my thyroid yesterday so blood draw, this morning at the gym, my vein was pumping so much a little blood came out of the hole, I totally envisioned it gushing out.....ha ha

So results got to DR this am and Thyroid is in check on the same 3 med's I am on and doses, but she is upping my adrenal steroid by 3x the amount. Does anyone know how a steroid and var effect each other? Or do they even?

[NACH3]

Nach3 - Thanks so much AS ALWAYS for your advice. I love the way you word things......"Rows upon rows.... Build thickness.. When your back thickens(rows) your lats have nowhere else to go but out(width) killing two birds with one stone" I can't wait for this!!

I like the T-Bar rows, my training coach doesn't have me doing those this 6 weeks, I am adding workouts though on days I want MORE. I will add those in for sure.

On the hips, I am pretty flexible. He watched my form and told me to try wider than hip legs to start and the stronger my back get's I can get my stance back in. I really curve my lower spine, I want that fixed so bad. I feel when my lower back get's strong enough is when I can really do good deadlifts. I can't wait.

I am going to keep plugging away!!! Push every day!

If your really feeling it your low back when deadlifting(you will feel it when heavy in lower back) - but your not utilizing your leg drive(drive thru your heals)... Most get set and the first thing they do before driving and pulling(is they move their hips up right before the lift - so your arse pops up and puts all the tension on the loww back)...

Make sure you keep your low back arched chest up/shoulders back(and they should stay behind or right in line w/bar but try staying back) - use your the weight on the bar to actually help lower your hips by keeping tension throughout your body that way when you go to lift your driving thru your heels and pulling simultaneously(no slack in arms and stay tight)

Low back extensions will help strengthen low back(add weight)
Box squats keeping low back arched
Good mornings
Just some exercises to strengthen that low back(form form form)

[AKD_FitChick]

If your really feeling it your low back when deadlifting(you will feel it when heavy in lower back) - but your not utilizing your leg drive(drive thru your heals)... Most get set and the first thing they do before driving and pulling(is they move their hips up right before the lift - so your arse pops up and puts all the tension on the loww back)...

Make sure you keep your low back arched chest up/shoulders back(and they should stay behind or right in line w/bar but try staying back) - use your the weight on the bar to actually help lower your hips by keeping tension throughout your body that way when you go to lift your driving thru your heels and pulling simultaneously(no slack in arms and stay tight)

Low back extensions will help strengthen low back(add weight)
Box squats keeping low back arched
Good mornings
Just some exercises to strengthen that low back(form form form)

Thank you so much! I am going to print this out and read it before I do back and really try to incorporate your advice on stature of body during deadlifts. I think you are right on not using my drive......I am going to practice this with a bar just to get the form down then lift next back day.

I like box squats, need to do that too! I usually do, but haven't the past week-2.

You give solid advice!

[AKD_FitChick]

Day 10 - Cycle 2

Today was shoulders oh yeah! I haven't worked shoulders in so long, BUT I MUST SAY I WAS LOVING IT. I love shoulders. I thought today was going to be an easy day, was I wrong. I was for sure hurting through certain workouts. I can't believe I have the next 2 days off. It's going to be so weird not lifting, but I am going to give my body the rest it needs, I will do some HIIT though.

Any thoughts on the workout below. I feel like I let my shoulders get weaker and I can't wait for them to get strong again!!!!

Otherwise everything is going great on cycle only side is enlarged female area and crazy sex drive! It's SO FUN!

Shoulder Press Barbell on Smith Machine
Set 1 Reps 20 - 10's (tested, never done this, but I will say by the end it was heavy)
Set 2 Reps 20 - 15's on each side
Set 3 Reps 15 - 15's
Set 4 Reps 15 - 20's

Cable Cross Over Reverse
Set 1 Reps 20 - Don't know weight conversion (but increased 5lbs each one, was tough......by the end)
Set 2 Reps 20
Set 3 Reps 15
Set 4 Reps 15

Shoulder Press Machine
Set 1 Reps 15 - 35
Set 2 Reps 15 - 40
Set 3 Reps 15 - 45
Set 4 Reps 15 - 50 (was struggling on this one. Shoulders were burning)

Dumbell Front Raises
Set 1 Reps 12 - 15's
Set 2 Reps 12 - 17.5's
Set 3 Reps 12 - 17.5's

Dumbell Side super set upright row
Set 1 Reps 12 - 15's - 35lb rows
Set 2 Reps 12 - 17.5 - 35lb rows
Set 3 Reps 12 - 20's - 40lb rows

Smith Machine Shrug super set Dumbell Shrug (have never done these, was a little odd, but I did it)
Set 1 Reps 12 - 10's (was light so I know I can go up), 10lb plates super set
Set 2 Reps 15 - 20's on each side - 25lb plates each side
Set 3 Reps 15 - 30's on each side - 25lb plates holding for super set

Finished with weight 25lb plates

3 sets of 30 and oblique's twists, then flutter kicks in between sets

Some updated pictures. I can see some muscle in my back. I have practiced flexing, but man it's hard to figure out how to move your body, did was InsaneMuscle suggested and practiced in a mirror, but didn't get anything major......will keep trying.