posted Sat, 07/29/2017 - 03:41
3344
+ 1 Powerlifter trying to lean out
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My first post & first cycle.
I'm 42 yrs 167lbs 5'7 and I'm guessing my BF is around 20%.
I've been powerlifting for 5years and happy with my current strength level. My goal taking this cycle to get my bf lower without losing my strength.
My training consist of 2 lower body/2 upper body splits with squats, pressing deadlifts and with additional 2-3 auxiliary workouts in the week. I'm not currently doing any steady state cardio.
My diet is currently around 1800 cal- 180 protein, 110 carbs 55 fats
Started taking anavar only at 5mg per day. Should I add in the cardio? And additionally should I lower/increase calories?
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Rite off the cuff i would increase cardio.. Or start cardio at least 3 days a week ffor an hour. Start slow until you get the vibe then increase as you adapt.
Not knowing if youd be using the gym equipment.. Stairs treadmill elliptical etc..id also vary and switch around with whats available.
I agree with Kodiak in that caloric intake is way too low.. I drink that many calories just waking uo.. Slight exaggeration but thats starvation and will not benefit you. Your body will respond to the cardio without restricting calories for nutritional foods by the first month you should notice improvement. Stick with it and change it around so you dont get bored then tweak as necessary.
Good luck !!!
caloric intake is too low and you are going to burn up muscle and lose strength
Thank you! I've since raise to 2300 with 200 p 115 carb 60 fat. Normally I gain weight at these macro settings, so I'm wondering if this is higher due to the anavar and more work capacity? I've cut weight many times in the past to make a lower weight class but always lost strength.
if you sat on your ass, anavar's job is to add muscle. It was created for people with muscle wasting disease ... don't take that as you don't need to do any work because sitting on your ass only gets you a tenth of the muscle that you could earn by working... so, when you add muscle, and extra training you are burning through the food/calories faster so to keep the muscle, keep the strength you have to account for the extra expenditures.... as for losing strength you weren't eating the right foods at the right time ... we all will cycle up and down in strength that is natural but if you are consistently losing strength then you are doing something that is causing it. I have yet to have a bad off cycle experience because I always continue to eat to maintain the new muscle mass.
Hide your face in the pic mam...thank you
Query Harris Benedict Equation and calculate your BMR with and without activity.
Post your foods.
Moderate cardio will help...15-20 min 3 times per week...low impact on the bike...
250/150/55-90 (p/c/f) better macros
What's your metabolism like?
What's your body type? Ecto, endo, meso or a mix?
1500 maintenance
2323 with activity at 1.55 (4-5 days working out)
LBM=114 (James)
You're daily caloric intake is 1800...that's 300 above maintenance not taking into consideration your BMR for activity, plus the var now. I'd hit your maintainence, plus activity, with the macros i posted and increase 250 calories for starters, so 2573 calories per day would be a good goal. If you can reach 2750-2800 with the macros i posted, while cycling carbs, or eating carbs with a low glycemic index, then I believe you can get the results your looking for....
Ahhh thank for the reminder in the pic... I didn't even think about it.
I consider my metabolism normal.. not too low or too high.
My body type is best described as a mix of meso & endo, I put muscle on very well, and seem carry my weighted well. Many think I'm leaner than I actually am. My waist is big though only 2 inches smaller than my hips.
Thank you for the information. I'll add the low intensity cardio in. And add the additional calories. I think I can hit those higher calories/ macros no prob, however it's a crazy thought to eat that much food when Its more than I'm currently eating. I appreciate your comments
5 years working out, taking anavar, and wanting to lose BF%. The best answer is to tell you to stop the var because var isn't a weight loss drug. Diet and workout dictates goals. You need more protein and the extra bump is what will help you with your goals. You can decrease carbs, but you're gonna need them for energy, especially being on a steroid. Increasing fats will help your metabolism if and when you want to decrease carbs.
Adding moderate cardio, hitting your target heart rate, and adding in HIIT, would help you too. Lifting regimens should be more light to moderate weight with higher reps than normal, quicker breaks in between sets and make sure to feel the burn. 20 mins in the gym with warm ups, stretching, etc.
Knowing when your natural growth hormone rises can be beneficial, too. Short 30 second sprints with 15 second rests, or whatever is feasible, will help stimulate natural gh, especially after lifting. Eating 45 minutes after training helps stimulate natural gh, too.
^^^ what he said ... however, if she's a powerlifter that workout is fine for losing fat .... not for maintaining strength or increasing strength .... carbs should be vegetables no rice potatoes none of that unless eaten after lifting
Gotcha...thank you ma'am...
thank you Med for not being stingy with the assistance ;-) !!
You're welcome grrrl...
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