Approved Log My planned cycle log

[ahope92]

Hey guys, as it was recommended to me - here is my log with the cycle I plan to follow.

I'm 5'2" 33 year old female weighing 155lbs.
I've been working on and off with a trainer for the past 6-7 years, went from 198lbs to 117lbs, didn't like how skinny I was so started to put on more muscle however my main problem is I put weight back on the fastest in my butt. My deadlift PR is 285lbs and squat 205lbs.

Diet:
I eat clean and have 4-5 small meals a day. No sugar, no dairy. Greens, protein, carbs and small amount of fat per meal. Ex. 30g protein, 12-15g of fat, unlimited greens, 20g of carbs in pre and post workout meals. On weekends I have a refeed meal, I do need to be more strict on my alcohol consumption during the summer lol.

I've plan on taking anavar and gw for a cycle. 10mg of var twice a day due to the half life and 10mg of gw once in the morning before cardio. I want to cut the fat but gain muscle as well.

My workouts consist of push and pull days involving a mix of full body.

RP = Rest pause

Example, Day 1 Push:

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute abs
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db walking lunges – 4 x RP (no hold)
• plate loaded leg press (feet/knees together) – 4 x RP (no hold)
• leg extention machine
• db close grip bp (chest and triceps)
• rope tricep pd with split at bottom

DAY 2 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute planks
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• glute ham raise
• leg curl machine
• pd in front
• supinated single arm cbl row
• spider bb curls

DAY 3 – PUSH

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min low back
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db step ups – 4 x RP (no hold)
• db chest fly
• seated lateral raise
• seated db clean and press 4 x RP (no hold)
• overhead cbl tricep ext

DAY 4 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min obliques
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• leg curl machine
• seated db rdl
• cbl straight arm pd
• db pull over
• single arm hammer preacher curl

DAY 5 – MOBILITY

• hip car
• 90/90 hip
• shoulder 1 minute each
• add in any other stretching/rolling needed

DAY 6 – PR DAY

• lower Body Warm Up
• upper Body Warm Up
• assisted pull up machine narrow reverse grip – 3 x Failure
• bb squats – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max
• bb rdl – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max

For cardio, I do the stairs for 20 mins either steady state or HIIT 1 minute light, 3 minutes quick.

If there is anything I should adjust or change completely, I'm open for advice.

Thank you everyone

 

[stevesmi]

Hey guys, as it was recommended to me - here is my log with the cycle I plan to follow.

I'm 5'2" 33 year old female weighing 155lbs.
I've been working on and off with a trainer for the past 6-7 years, went from 198lbs to 117lbs, didn't like how skinny I was so started to put on more muscle however my main problem is I put weight back on the fastest in my butt. My deadlift PR is 285lbs and squat 205lbs.

Diet:
I eat clean and have 4-5 small meals a day. No sugar, no dairy. Greens, protein, carbs and small amount of fat per meal. Ex. 30g protein, 12-15g of fat, unlimited greens, 20g of carbs in pre and post workout meals. On weekends I have a refeed meal, I do need to be more strict on my alcohol consumption during the summer lol.

I've plan on taking anavar and gw for a cycle. 10mg of var twice a day due to the half life and 10mg of gw once in the morning before cardio. I want to cut the fat but gain muscle as well.

My workouts consist of push and pull days involving a mix of full body.

RP = Rest pause

Example, Day 1 Push:

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute abs
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db walking lunges – 4 x RP (no hold)
• plate loaded leg press (feet/knees together) – 4 x RP (no hold)
• leg extention machine
• db close grip bp (chest and triceps)
• rope tricep pd with split at bottom

DAY 2 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute planks
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• glute ham raise
• leg curl machine
• pd in front
• supinated single arm cbl row
• spider bb curls

DAY 3 – PUSH

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min low back
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db step ups – 4 x RP (no hold)
• db chest fly
• seated lateral raise
• seated db clean and press 4 x RP (no hold)
• overhead cbl tricep ext

DAY 4 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min obliques
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• leg curl machine
• seated db rdl
• cbl straight arm pd
• db pull over
• single arm hammer preacher curl

DAY 5 – MOBILITY

• hip car
• 90/90 hip
• shoulder 1 minute each
• add in any other stretching/rolling needed

DAY 6 – PR DAY

• lower Body Warm Up
• upper Body Warm Up
• assisted pull up machine narrow reverse grip – 3 x Failure
• bb squats – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max
• bb rdl – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max

For cardio, I do the stairs for 20 mins either steady state or HIIT 1 minute light, 3 minutes quick.

If there is anything I should adjust or change completely, I'm open for advice.

Thank you everyone

@ahope92 make sure you get some pictures up as well. the pics when you were heavy then skinny and now.

also women tend to store excess fat in certain spots. so if you want to get rid of it the best way is to lower your entire body fat as i'm sure you are aware. so that is the challenge. we will help you get to where you want to go.

have you looked at doing retatrutide? a lot of people are using it. its a GLP-1. not a stim, not anything with nasty sides. also sarms are a great safe option for females. GW is a great idea, but the key is quality GW. a lot of fakes out there. anavar is great too, but again make sure you get quality i listed some sources below to help you

anavar: napsgear.org
best sarms from sarms.co > https://sarms.co/?ref=STEVE use coupon code: steve
best peptides from peptide pro> https://peptidepro.io/?ref=STEVE1 use coupon code: steve1

 

[ahope92]

I feel like I should clarify this - I am a female, not trans. I had surgery to remove my chest due to body dysmorphia. I know this isn’t exactly common and sometimes hate comes my way for being who I am so this is a bit nerve racking to post pics but gotta do what I gotta do to get some advice to take me to the next level. First set of 3 pics is current, next my heaviest and last my skinniest.

Thanks in advance.

 

[Pigsy]

I feel like I should clarify this - I am a female, not trans. I had surgery to remove my chest due to body dysmorphia. I know this isn’t exactly common and sometimes hate comes my way for being who I am so this is a bit nerve racking to post pics but gotta do what I gotta do to get some advice to take me to the next level. First set of 3 pics is current, next my heaviest and last my skinniest.

Thanks in advance.

All are welcome here, will be following your log.

 

[Allupfromhere]

Believe me you won't get any hate here on evo ever we are only here to support each other

 

[ahope92]

@ahope92 make sure you get some pictures up as well. the pics when you were heavy then skinny and now.

also women tend to store excess fat in certain spots. so if you want to get rid of it the best way is to lower your entire body fat as i'm sure you are aware. so that is the challenge. we will help you get to where you want to go.

have you looked at doing retatrutide? a lot of people are using it. its a GLP-1. not a stim, not anything with nasty sides. also sarms are a great safe option for females. GW is a great idea, but the key is quality GW. a lot of fakes out there. anavar is great too, but again make sure you get quality i listed some sources below to help you

anavar: napsgear.org
best sarms from sarms.co > https://sarms.co/?ref=STEVE use coupon code: steve
best peptides from peptide pro> https://peptidepro.io/?ref=STEVE1 use coupon code: steve1

@ahope92 make sure you get some pictures up as well. the pics when you were heavy then skinny and now.

also women tend to store excess fat in certain spots. so if you want to get rid of it the best way is to lower your entire body fat as i'm sure you are aware. so that is the challenge. we will help you get to where you want to go.

have you looked at doing retatrutide? a lot of people are using it. its a GLP-1. not a stim, not anything with nasty sides. also sarms are a great safe option for females. GW is a great idea, but the key is quality GW. a lot of fakes out there. anavar is great too, but again make sure you get quality i listed some sources below to help you

anavar: napsgear.org
best sarms from sarms.co > https://sarms.co/?ref=STEVE use coupon code: steve
best peptides from peptide pro> https://peptidepro.io/?ref=STEVE1 use coupon code: steve1

I have not tried retatrutide yet. I think it would be an option for me if I can't get to where I want

 

[stevesmi]

I feel like I should clarify this - I am a female, not trans. I had surgery to remove my chest due to body dysmorphia. I know this isn’t exactly common and sometimes hate comes my way for being who I am so this is a bit nerve racking to post pics but gotta do what I gotta do to get some advice to take me to the next level. First set of 3 pics is current, next my heaviest and last my skinniest.

Thanks in advance.

@ahope92 it doesn’t matter what you are or want to be. We are here to help

From where I am sitting seems like you want to dial everything in. You have a nice athletic physique. The challenge is always going o be there so this log will help you stay motivated and attack your goals

 

[LevButlerov]

Hey guys, as it was recommended to me - here is my log with the cycle I plan to follow.

I'm 5'2" 33 year old female weighing 155lbs.
I've been working on and off with a trainer for the past 6-7 years, went from 198lbs to 117lbs, didn't like how skinny I was so started to put on more muscle however my main problem is I put weight back on the fastest in my butt. My deadlift PR is 285lbs and squat 205lbs.

Diet:
I eat clean and have 4-5 small meals a day. No sugar, no dairy. Greens, protein, carbs and small amount of fat per meal. Ex. 30g protein, 12-15g of fat, unlimited greens, 20g of carbs in pre and post workout meals. On weekends I have a refeed meal, I do need to be more strict on my alcohol consumption during the summer lol.

I've plan on taking anavar and gw for a cycle. 10mg of var twice a day due to the half life and 10mg of gw once in the morning before cardio. I want to cut the fat but gain muscle as well.

My workouts consist of push and pull days involving a mix of full body.

RP = Rest pause

Example, Day 1 Push:

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute abs
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db walking lunges – 4 x RP (no hold)
• plate loaded leg press (feet/knees together) – 4 x RP (no hold)
• leg extention machine
• db close grip bp (chest and triceps)
• rope tricep pd with split at bottom

DAY 2 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute planks
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• glute ham raise
• leg curl machine
• pd in front
• supinated single arm cbl row
• spider bb curls

DAY 3 – PUSH

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min low back
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db step ups – 4 x RP (no hold)
• db chest fly
• seated lateral raise
• seated db clean and press 4 x RP (no hold)
• overhead cbl tricep ext

DAY 4 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min obliques
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• leg curl machine
• seated db rdl
• cbl straight arm pd
• db pull over
• single arm hammer preacher curl

DAY 5 – MOBILITY

• hip car
• 90/90 hip
• shoulder 1 minute each
• add in any other stretching/rolling needed

DAY 6 – PR DAY

• lower Body Warm Up
• upper Body Warm Up
• assisted pull up machine narrow reverse grip – 3 x Failure
• bb squats – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max
• bb rdl – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max

For cardio, I do the stairs for 20 mins either steady state or HIIT 1 minute light, 3 minutes quick.

If there is anything I should adjust or change completely, I'm open for advice.

Thank you everyone

Welcome to the EVO family @ahope92 thank you for sharing with us.
EVO family is a no judgement zone, so you will get our views all positivity.

Cycle

I've plan on taking anavar and gw for a cycle. 10mg of var twice a day due to the half life and 10mg of gw once in the morning before cardio. I want to cut the fat but gain muscle as well.

Anavar and cardarine can be good, but we would like to know more about your training and diet first day to day in detail before we go deeper into cycle talk. Either way, I would recommend retatrutide in this stack no matter the direction we go.

Diet training

Diet:
I eat clean and have 4-5 small meals a day. No sugar, no dairy. Greens, protein, carbs and small amount of fat per meal. Ex. 30g protein, 12-15g of fat, unlimited greens, 20g of carbs in pre and post workout meals. On weekends I have a refeed meal, I do need to be more strict on my alcohol consumption during the summer lol.

My workouts consist of push and pull days involving a mix of full body.

RP = Rest pause

Example, Day 1 Push:

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute abs
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db walking lunges – 4 x RP (no hold)
• plate loaded leg press (feet/knees together) – 4 x RP (no hold)
• leg extention machine
• db close grip bp (chest and triceps)
• rope tricep pd with split at bottom

DAY 2 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute planks
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• glute ham raise
• leg curl machine
• pd in front
• supinated single arm cbl row
• spider bb curls

DAY 3 – PUSH

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min low back
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db step ups – 4 x RP (no hold)
• db chest fly
• seated lateral raise
• seated db clean and press 4 x RP (no hold)
• overhead cbl tricep ext

DAY 4 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min obliques
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• leg curl machine
• seated db rdl
• cbl straight arm pd
• db pull over
• single arm hammer preacher curl

DAY 5 – MOBILITY

• hip car
• 90/90 hip
• shoulder 1 minute each
• add in any other stretching/rolling needed

DAY 6 – PR DAY

• lower Body Warm Up
• upper Body Warm Up
• assisted pull up machine narrow reverse grip – 3 x Failure
• bb squats – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max
• bb rdl – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max

For cardio, I do the stairs for 20 mins either steady state or HIIT 1 minute light, 3 minutes quick.

This is good base info, but Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

I feel like I should clarify this - I am a female, not trans. I had surgery to remove my chest due to body dysmorphia. I know this isn’t exactly common and sometimes hate comes my way for being who I am so this is a bit nerve racking to post pics but gotta do what I gotta do to get some advice to take me to the next level. First set of 3 pics is current, next my heaviest and last my skinniest.

Thanks in advance.

You've come to the right place for body dysmorphia. We all have it here. This is a bodybuilding, steroid forum, all of us have some body image issues. Some too skinny some too fat some think we are too small and so on, the list is endless. BUT! it doesn't have to be a negative thing.
I found with my clients, many think body dysmorphia is a negative thing and sooo bad, but it's NOT. It's something that drives us to get better bodies and drives us to greatness. After all, how can we be great if we have to driving force behind us? think about it.

Regarding your pics, you look great, strong base there. Wide back, strong arms, a lot of room we can improve on as you progress.
I suggest checking out @RoidRageWife log, she's a strong powerful woman that look amazing, you can check her log here
https://www.evolutionary.org/forums...cords-sponsored-by-purity-source-labs.102442/

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

did you subscribe to your podcast? @stevesmi who posted here above is the co host with @Mobster
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

and check our eBooks good info
download our eBooks and learn more about cycling:
https://irongorillas.com

 

[BodyMonster34]

Hey guys, as it was recommended to me - here is my log with the cycle I plan to follow.

I'm 5'2" 33 year old female weighing 155lbs.
I've been working on and off with a trainer for the past 6-7 years, went from 198lbs to 117lbs, didn't like how skinny I was so started to put on more muscle however my main problem is I put weight back on the fastest in my butt. My deadlift PR is 285lbs and squat 205lbs.

Diet:
I eat clean and have 4-5 small meals a day. No sugar, no dairy. Greens, protein, carbs and small amount of fat per meal. Ex. 30g protein, 12-15g of fat, unlimited greens, 20g of carbs in pre and post workout meals. On weekends I have a refeed meal, I do need to be more strict on my alcohol consumption during the summer lol.

I've plan on taking anavar and gw for a cycle. 10mg of var twice a day due to the half life and 10mg of gw once in the morning before cardio. I want to cut the fat but gain muscle as well.

My workouts consist of push and pull days involving a mix of full body.

RP = Rest pause

Example, Day 1 Push:

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute abs
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db walking lunges – 4 x RP (no hold)
• plate loaded leg press (feet/knees together) – 4 x RP (no hold)
• leg extention machine
• db close grip bp (chest and triceps)
• rope tricep pd with split at bottom

DAY 2 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute planks
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• glute ham raise
• leg curl machine
• pd in front
• supinated single arm cbl row
• spider bb curls

DAY 3 – PUSH

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min low back
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db step ups – 4 x RP (no hold)
• db chest fly
• seated lateral raise
• seated db clean and press 4 x RP (no hold)
• overhead cbl tricep ext

DAY 4 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min obliques
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• leg curl machine
• seated db rdl
• cbl straight arm pd
• db pull over
• single arm hammer preacher curl

DAY 5 – MOBILITY

• hip car
• 90/90 hip
• shoulder 1 minute each
• add in any other stretching/rolling needed

DAY 6 – PR DAY

• lower Body Warm Up
• upper Body Warm Up
• assisted pull up machine narrow reverse grip – 3 x Failure
• bb squats – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max
• bb rdl – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max

For cardio, I do the stairs for 20 mins either steady state or HIIT 1 minute light, 3 minutes quick.

If there is anything I should adjust or change completely, I'm open for advice.

Thank you everyone

@ahope92 sister you got good physique and I like yo prison tats. how long you serve in clink? what your best bench and squat?

 

[RickRock]

Welcome to evo. You've come a long way already so good job. We are here to support you

 

[ceo]

Hey guys, as it was recommended to me - here is my log with the cycle I plan to follow.

I'm 5'2" 33 year old female weighing 155lbs.
I've been working on and off with a trainer for the past 6-7 years, went from 198lbs to 117lbs, didn't like how skinny I was so started to put on more muscle however my main problem is I put weight back on the fastest in my butt. My deadlift PR is 285lbs and squat 205lbs.

Diet:
I eat clean and have 4-5 small meals a day. No sugar, no dairy. Greens, protein, carbs and small amount of fat per meal. Ex. 30g protein, 12-15g of fat, unlimited greens, 20g of carbs in pre and post workout meals. On weekends I have a refeed meal, I do need to be more strict on my alcohol consumption during the summer lol.

I've plan on taking anavar and gw for a cycle. 10mg of var twice a day due to the half life and 10mg of gw once in the morning before cardio. I want to cut the fat but gain muscle as well.

My workouts consist of push and pull days involving a mix of full body.

RP = Rest pause

Example, Day 1 Push:

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute abs
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db walking lunges – 4 x RP (no hold)
• plate loaded leg press (feet/knees together) – 4 x RP (no hold)
• leg extention machine
• db close grip bp (chest and triceps)
• rope tricep pd with split at bottom

DAY 2 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute planks
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• glute ham raise
• leg curl machine
• pd in front
• supinated single arm cbl row
• spider bb curls

DAY 3 – PUSH

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min low back
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db step ups – 4 x RP (no hold)
• db chest fly
• seated lateral raise
• seated db clean and press 4 x RP (no hold)
• overhead cbl tricep ext

DAY 4 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min obliques
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• leg curl machine
• seated db rdl
• cbl straight arm pd
• db pull over
• single arm hammer preacher curl

DAY 5 – MOBILITY

• hip car
• 90/90 hip
• shoulder 1 minute each
• add in any other stretching/rolling needed

DAY 6 – PR DAY

• lower Body Warm Up
• upper Body Warm Up
• assisted pull up machine narrow reverse grip – 3 x Failure
• bb squats – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max
• bb rdl – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max

For cardio, I do the stairs for 20 mins either steady state or HIIT 1 minute light, 3 minutes quick.

If there is anything I should adjust or change completely, I'm open for advice.

Thank you everyone

@ahope92 sister, we support you no matter what, we don't care if you trans, straight, gay, whatever. don't matter on here.

we not like other forums we welcome all

 

[Freki]

Great start ahope,
You look good and fit, backs looking cut.

due to body dysmorphia

I think you have found your people
A lot of us here experience body dysmorphia.

The more info you add each day the more you will get out of this log. I think your going to do well.

 

[Mobster]

Practising vacuum's makes a HUGE difference

 

[ROIDDERS]

Great start ahope,
You look good and fit, backs looking cut.

I think you have found your people
A lot of us here experience body dysmorphia.

The more info you add each day the more you will get out of this log. I think your going to do well.

@Freki @ahope92 I think you are correct freki. bodybuilding as a whole is pretty much a lot of those things. a lot of bigorexia going on and insecurities. i always tell people who ask why i use steroids to build more muscle, i tell them how about people who get fake eyelashes, or botox, or dress all fancy. its the same thing

 

[Ulter]

Hey guys, as it was recommended to me - here is my log with the cycle I plan to follow.

I'm 5'2" 33 year old female weighing 155lbs.
I've been working on and off with a trainer for the past 6-7 years, went from 198lbs to 117lbs, didn't like how skinny I was so started to put on more muscle however my main problem is I put weight back on the fastest in my butt. My deadlift PR is 285lbs and squat 205lbs.

Diet:
I eat clean and have 4-5 small meals a day. No sugar, no dairy. Greens, protein, carbs and small amount of fat per meal. Ex. 30g protein, 12-15g of fat, unlimited greens, 20g of carbs in pre and post workout meals. On weekends I have a refeed meal, I do need to be more strict on my alcohol consumption during the summer lol.

I've plan on taking anavar and gw for a cycle. 10mg of var twice a day due to the half life and 10mg of gw once in the morning before cardio. I want to cut the fat but gain muscle as well.

My workouts consist of push and pull days involving a mix of full body.

RP = Rest pause

Example, Day 1 Push:

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute abs
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db walking lunges – 4 x RP (no hold)
• plate loaded leg press (feet/knees together) – 4 x RP (no hold)
• leg extention machine
• db close grip bp (chest and triceps)
• rope tricep pd with split at bottom

DAY 2 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute planks
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• glute ham raise
• leg curl machine
• pd in front
• supinated single arm cbl row
• spider bb curls

DAY 3 – PUSH

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min low back
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db step ups – 4 x RP (no hold)
• db chest fly
• seated lateral raise
• seated db clean and press 4 x RP (no hold)
• overhead cbl tricep ext

DAY 4 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min obliques
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• leg curl machine
• seated db rdl
• cbl straight arm pd
• db pull over
• single arm hammer preacher curl

DAY 5 – MOBILITY

• hip car
• 90/90 hip
• shoulder 1 minute each
• add in any other stretching/rolling needed

DAY 6 – PR DAY

• lower Body Warm Up
• upper Body Warm Up
• assisted pull up machine narrow reverse grip – 3 x Failure
• bb squats – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max
• bb rdl – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max

For cardio, I do the stairs for 20 mins either steady state or HIIT 1 minute light, 3 minutes quick.

If there is anything I should adjust or change completely, I'm open for advice.

Thank you everyone

@ahope92 welcome. i'm the most old school guys here and we all respect others beliefs. we aren't judgmental at all.

so let us know ANY QUESTIONS you have as this goes along. let's see you dial in your diet !

 

[ahope92]

@ahope92 sister you got good physique and I like yo prison tats. how long you serve in clink? what your best bench and squat?

lol no time served, just haven't been able to stop getting tattoo's.

best bench is 135lbs and best squat 205 lbs

 

[ahope92]

Welcome to the EVO family @ahope92 thank you for sharing with us.
EVO family is a no judgement zone, so you will get our views all positivity.

Cycle

Anavar and cardarine can be good, but we would like to know more about your training and diet first day to day in detail before we go deeper into cycle talk. Either way, I would recommend retatrutide in this stack no matter the direction we go.

Diet training



This is good base info, but Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.


You've come to the right place for body dysmorphia. We all have it here. This is a bodybuilding, steroid forum, all of us have some body image issues. Some too skinny some too fat some think we are too small and so on, the list is endless. BUT! it doesn't have to be a negative thing.
I found with my clients, many think body dysmorphia is a negative thing and sooo bad, but it's NOT. It's something that drives us to get better bodies and drives us to greatness. After all, how can we be great if we have to driving force behind us? think about it.

Regarding your pics, you look great, strong base there. Wide back, strong arms, a lot of room we can improve on as you progress.
I suggest checking out @RoidRageWife log, she's a strong powerful woman that look amazing, you can check her log here
https://www.evolutionary.org/forums...cords-sponsored-by-purity-source-labs.102442/

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

did you subscribe to your podcast? @stevesmi who posted here above is the co host with @Mobster
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

and check our eBooks good info
download our eBooks and learn more about cycling:
https://irongorillas.com

My diet consists of the below, I eat every 3-4 hours. I mostly eat ground turkey and eggs. My smoothie I never change unless I've run out of bananas and forgot to grab some then I'll have it without the banana

Breakfast:
Smoothie consisting of 3 oz banana, 1 cup unsweetened almond milk, 1 cup baby spinach, 15g light peanut butter, 30g whey isolate protein powder. I drink this within 30 mins of waking up

Meal 1:
2 whole eggs and 200g of egg whites for 28.5g of protein and 10g of fat
1 cup baby spinach

Meal 2:
100g of ground turkey for 27g of protein and 8g of fat mixed in taco seasoning
lettuce and spinach mixed for base
mushrooms and asparagus added sometimes

Meal 3 (pre workout)
4oz chicken breast for 30g protein
80g of avocado for 12g of fat
lettuce and spinach mix
whole grain wrap 20g of carbs

Meal 4 (post workout)
150g cooked shrimp for 30g protein
chopped lettuce
90g dairy free sour cream for 12g of fat
whole grain wrap 20g of carbs



For training - I've never really logged how much weight per set each week but I will start doing that and report back. The only 2 things I logged were my squats and deadlifts.

I do cardio at the end of my workout for 20 mins either steady state or HIIT on the stair machine - 1 minute moderate 3 mins hard

Supplements I've always gone with the Magnum Primer Performance Packs. They're loaded with vitamins and nutrients.

 

[2Thick]

Hey guys, as it was recommended to me - here is my log with the cycle I plan to follow.

I'm 5'2" 33 year old female weighing 155lbs.
I've been working on and off with a trainer for the past 6-7 years, went from 198lbs to 117lbs, didn't like how skinny I was so started to put on more muscle however my main problem is I put weight back on the fastest in my butt. My deadlift PR is 285lbs and squat 205lbs.

Diet:
I eat clean and have 4-5 small meals a day. No sugar, no dairy. Greens, protein, carbs and small amount of fat per meal. Ex. 30g protein, 12-15g of fat, unlimited greens, 20g of carbs in pre and post workout meals. On weekends I have a refeed meal, I do need to be more strict on my alcohol consumption during the summer lol.

I've plan on taking anavar and gw for a cycle. 10mg of var twice a day due to the half life and 10mg of gw once in the morning before cardio. I want to cut the fat but gain muscle as well.

My workouts consist of push and pull days involving a mix of full body.

RP = Rest pause

Example, Day 1 Push:

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute abs
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db walking lunges – 4 x RP (no hold)
• plate loaded leg press (feet/knees together) – 4 x RP (no hold)
• leg extention machine
• db close grip bp (chest and triceps)
• rope tricep pd with split at bottom

DAY 2 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute planks
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• glute ham raise
• leg curl machine
• pd in front
• supinated single arm cbl row
• spider bb curls

DAY 3 – PUSH

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min low back
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db step ups – 4 x RP (no hold)
• db chest fly
• seated lateral raise
• seated db clean and press 4 x RP (no hold)
• overhead cbl tricep ext

DAY 4 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min obliques
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• leg curl machine
• seated db rdl
• cbl straight arm pd
• db pull over
• single arm hammer preacher curl

DAY 5 – MOBILITY

• hip car
• 90/90 hip
• shoulder 1 minute each
• add in any other stretching/rolling needed

DAY 6 – PR DAY

• lower Body Warm Up
• upper Body Warm Up
• assisted pull up machine narrow reverse grip – 3 x Failure
• bb squats – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max
• bb rdl – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max

For cardio, I do the stairs for 20 mins either steady state or HIIT 1 minute light, 3 minutes quick.

If there is anything I should adjust or change completely, I'm open for advice.

Thank you everyone

@ahope92 Nothing really. I can add just Welcome to The Forum and I really like your workouts.

High intensity training is really good.

 

[BodyMonster34]

lol no time served, just haven't been able to stop getting tattoo's.

best bench is 135lbs and best squat 205 lbs

@ahope92 sister those good numbers. my wife can bench like 200+ though but she like 4x yo size. she a SSBBW

 

[RoidRageWife]

Hey guys, as it was recommended to me - here is my log with the cycle I plan to follow.

I'm 5'2" 33 year old female weighing 155lbs.
I've been working on and off with a trainer for the past 6-7 years, went from 198lbs to 117lbs, didn't like how skinny I was so started to put on more muscle however my main problem is I put weight back on the fastest in my butt. My deadlift PR is 285lbs and squat 205lbs.

Diet:
I eat clean and have 4-5 small meals a day. No sugar, no dairy. Greens, protein, carbs and small amount of fat per meal. Ex. 30g protein, 12-15g of fat, unlimited greens, 20g of carbs in pre and post workout meals. On weekends I have a refeed meal, I do need to be more strict on my alcohol consumption during the summer lol.

I've plan on taking anavar and gw for a cycle. 10mg of var twice a day due to the half life and 10mg of gw once in the morning before cardio. I want to cut the fat but gain muscle as well.

My workouts consist of push and pull days involving a mix of full body.

RP = Rest pause

Example, Day 1 Push:

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute abs
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db walking lunges – 4 x RP (no hold)
• plate loaded leg press (feet/knees together) – 4 x RP (no hold)
• leg extention machine
• db close grip bp (chest and triceps)
• rope tricep pd with split at bottom

DAY 2 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 minute planks
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• glute ham raise
• leg curl machine
• pd in front
• supinated single arm cbl row
• spider bb curls

DAY 3 – PUSH

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min low back
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• db step ups – 4 x RP (no hold)
• db chest fly
• seated lateral raise
• seated db clean and press 4 x RP (no hold)
• overhead cbl tricep ext

DAY 4 – PULL

• Vacuum 90 seconds, attempted during each lift
• PRE WORKOUT – 5 min obliques
• REP & SET SCHEME – 2 x RP & 2 x HOLD
• leg curl machine
• seated db rdl
• cbl straight arm pd
• db pull over
• single arm hammer preacher curl

DAY 5 – MOBILITY

• hip car
• 90/90 hip
• shoulder 1 minute each
• add in any other stretching/rolling needed

DAY 6 – PR DAY

• lower Body Warm Up
• upper Body Warm Up
• assisted pull up machine narrow reverse grip – 3 x Failure
• bb squats – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max
• bb rdl – 2 x 10-15 (light) / up weight 1×8 / up weight 1×5 / up weight 1×3 / up weight 1 Rep Max

For cardio, I do the stairs for 20 mins either steady state or HIIT 1 minute light, 3 minutes quick.

If there is anything I should adjust or change completely, I'm open for advice.

Thank you everyone

Welcome thanks for sharing! Not many women post here. It is nerve racking for sure. Brave lady. I admire what you’ve accomplished. Congrats on the transformation. You look great. Yes females and weight gain in butt définately can relate. Last place I lose it first place I gain it too! lol genetics. 20 anavar a day is a hefty dose. Have u used it before? I only used 10mg daily but I also have test cyp. But I’m menopausal at 54. I’ve use the semaglutide along with a AS HGH cycle has transformed my body! You gotta mess with your metabolism I like that you refeed or carbcycle on weekends. I found that I have to keep protein high. So if your 155lbs now at least 125grams protein daily. If I have a demanding workout I eat more that day rest days drop carbs down. Keep working it. Stay positive.