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MsSquadoosh
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Diet and Training Help Please

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Age: 28
Female 5'7"
153.4 lbs 23.1% BF
Ultimate Goal: 128 lbs 16%

First AAS Cycle:
I am going to start my first cycle on April 1st using Var only. I am trying to get all my ducks in a row prior to starting so that way I just have to add and not change everything on that day. I see this cycle as mostly listening to my body and seeing how I react and handle everything. I plan on running an 8-10 week cycle, again all depending on how my body responds.

-How I plan to run my cycle:
Week 1: 5 mg split (2.5 mg am and 2.5 mg pm)
Week 2 -8,10: 10 mg split (5 mg am and 5 mg pm)
Week of Tapering: 2.5 mg am and 2.5 mg pm

From what I have researched I believe this is a pretty good first go. If there is a better run or any suggestions please let me know. Smile

Diet:
I am a former fatty but before that I was an athlete but injuries got the best of me. So I do calculate my macros and weigh my food. I just don't trust myself to know when to stop eating at this point or to know if I am eating enough. I do give myself cheat, 'victory' or whatever you want to call 'em meal a week. Typically saved for the weekend or special occasion that is happening that week. I also do not measure any of my veggies, should I be doing this? My boyfriend is the one who introduced me to AAS and he is saying I am still not calculating my food right. But I am consistently loosing 1.5 lbs to 2 lbs a week and 1% BF every two weeks natty. So here is the break down of how I figure out my foods for the week.

-My Calculations:
Find my BMR and subtract 750 calories (I use the same calculator for consistency)
This week: 1535 calories
Of the remaining calories 50% go to protein 30% go to fats and 20% go to carbs
I then divide each category to find the grams: 4g protein 9g fats 4g carbs
This week: 191g protein 51g fats and 76g carbs
Any improvements? 

-Foods:
--Proteins: Chicken, Turkey, Fish (rarely), Red Meat (try to limit to max 3oz a day I heard red meat isn't the best for you?)
--Fats: Basically what is already in my food I always come up short though not sure if that is good
--Carbs: For about 2 weeks now I am using High Fiber Carbs Fat Free Greek Yogurt, Spinach, brussel sprouts, oats and such. No more brown rice (or at least really try not too if I do its Flame Broiler 1/2 veggie 1/2 brown rice), bread, quinoa, or pastas of any kind
--Water: I drink a 22 oz cup about 6 times a day this equals about a gallon I am trying to up my water in take as well. I figure I cant have too much.
--Supplements: Preworkout with a fat burner and 2 capsules of an OTC fat burner am and pm, 1 scoop lean protein, 2 capsules of fish oil and a prenatal vitamin

-My Daily Intake Routine (7 meals every 2 hours):
4:30 am Preworkout and Fat Burner
7:00 am 1/4 cup egg whites, bell pepper, mushrooms and jalapenos
9:00 am 3 oz chicken, 1 Tbs Yogurt, Hot sauce and spinach 
11:00 am 3 oz chicken, 1 Tbs Yogurt, Hot sauce and spinach
1:00 pm 3 oz chicken, 1 Tbs Yogurt, Hot sauce and spinach
(I try to eat all or a majority of my carbs by this time)
3:00 pm 1 hard boiled egg and a string cheese
5:00 pm 3 oz chicken and spinach or any salad mix or veggies I have
7:00 pm Protein Shake (taken as a dessert with 8 oz Fat Free milk and ice)
9:00 pm Last 2 fat burners and bed

Workout:
As I stated I am a former athlete. So am pretty good at judging what I can handle but the sports were Softball and Valleyball high school level so nothing too crazy. I also have some significant injuries. Pars Defect; fracture on the right side of one of my L vertebrae. Basically I can not jog or run until I get killer abs and a stronger back. My right ACL is also torn with no surgery performed yet.

-My Workout Routine:
--Cardio: 7 days am fasting; I typically do 30 mins on its own or post lifting. I only use the elliptical; no strain on my back and the stair climber. I guess I do HIIT training? I never actually looked up HIITs but this is what I do for both machines:

Begin with a 2 minute warmup at a low intensity. Then increase the resistance by 2 levels for 1 minute. Return to your warmup pace for 1 minute. Then up the resistance 4 levels for another minute and recover at warmup pace for 1 minute. Continuing with this pattern, increasing resistance each time, until you reach 6 intervals. Then begin dropping intervals the same way, minute-by-minute, until back where I started. I don’t do a cooldown. 

Lifting: I lift 5 days and go with a 2 days on 1 day off pattern. I break down the muscle groups into Back & Biceps Chest, shoulders & triceps legs & abs I am currently following this workout program: http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer.html
My work log is non existent. I understand the concept but I just cant stand the idea of carrying around a note book with me. But I haven't done any research as apps go either. I do try and add weight every week to 2 weeks. I do 3 sets of 12 reps and I do make sure I come to a fail on the 12th rep and the 3 set  12th rep make sure I truly can't go any longer. I am mostly scared of lifting too heavy due to my injuries. I completely understand the heavier I lift I will not turn into a man Smile

I do all of my gym time in the am and fasting. Schedule and life wise this is ideal for me.

Well I think I have included my entire life lol Please let me know of any changes or tweaks I can make to optimize my time and hard work!

kodiakGRRL's picture

lol.. sorry, I don't carry a book or log with me either.. your best bet to telling if you are doing is working is if what the mirror is telling you and the scale (to some degree) it is. I quit counting macros a long time ago. Mostly because I figured out what worked for me and I know how to tweak my diet when I m not pleased with what I see in the mirror or my clothes don't fit ... I use the scale as a vague guide line but even that anymore is questionable considering it mostly goes up or hovers around 217 or so ..

Add weight if you feel strong ... go heavy 2-5 reps when you are feeling stong. your body isnt really on a set schedule and since you want to keep changing things you go by "feel" .. if I m not feeling it I lift light and go for reps and a pump. If I m feeling strong then I pack on the weight .. keep in mind that this does need to work around your particular injuries.

really why measure veges especially high fiber ones?

MsSquadoosh's picture

Thank you! You have been such a huge help with my journey. I am really excited to start and just want to make sure I am optimizing my time efforts and supplements! Would give you mad karma but I am still to new :(

kodiakGRRL's picture

you are welcome.. don't be afraid to change diet/ training mid cycle if you see that something isn't working for you .

MsSquadoosh's picture

Ok thank you! I will be keeping that in mind.

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