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So your around 2600cals? What is maintenance?
I like your macro distribution
Key with a lean bulk is to eat clean and just a couple hundred cals above maintenance. No big caloric jumps. Maybe even lower carbs or drop them on non training days. .
I like your macro distribution
Key with a lean bulk is to eat clean and just a couple hundred cals above maintenance. No big caloric jumps. Maybe even lower carbs or drop them on non training days. .
My maintenance is about 2300-2400. So I’m going a couple hundred higher.
Thank you for the advice
Perfect!My maintenance is about 2300-2400. So I’m going a couple hundred higher.
Thank you for the advice
keeping fat higher for females is bro science. the truth is everyone is different. some people react well to high fat diets, some are the opposite. nothing to do with gender at all. also factor in quality of macros. getting your fats from quality foods like wild fish, avocados, raw nuts, quality meats is not the same then getting fats from low quality meats, or refined oils as most people do.
LevButlerov
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Hello sister @lifterbr you need to do this in a log.
Start your log and we figure it out there, directions below
https://www.evolutionary.org/forums/threads/hi-just-joined.106965/post-1847976
welcome to the EVO family sister@lifterbr
You’re welcome here, there’s a good mix of female lifters who log regularly and share cycle details, so you’ll get plenty of feedback. Your background and current setup show you’ve already done your homework and are approaching it seriously, which makes a big difference in staying safe and getting results.
Start a log so we can track progress, bloods, and side effects along the way. List training, food, and how you feel week to week, and we’ll help fine tune the plan as you go.
HOW-TO LOG?
Why is a Log Journal important?
- Doing a log will actually help you way more than just dropping random updates. When you lay it all out week by week you start to see patterns in your body that you won’t catch otherwise.
- Other guys here run logs all the time and there’s no privacy issue, nobody is asking for your name or anything personal, it is just training, diet, and how the compound feels.
- The feedback you get is also way better because people can follow along and spot things you might miss. It also helps the next guy who is thinking about running the same compound so you are giving back while you learn.
- Even if you think you might not stick with it, just starting the log makes it easier to come back and add quick notes. That way you get more out of what you are running instead of keeping it all in your head.
To really guide you we need more info from you:
Please post a Log Journal asap for us
- Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
- It will take 15-20 minutes max.
- We have 100s of years of experience between us, so you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. 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.
Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that
in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My cycle training Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle
here are examples of LOG Journals
https://www.evolutionary.org/forums/threads/first-testosterone-cycle-log.104133/
https://www.evolutionary.org/forums/threads/sustanon-trenomast-deca-dbol-cycle-journal.105881/
https://www.evolutionary.org/forums/threads/s-gentz-2025-26-growth-phase-log-with-psl.106514/
https://www.evolutionary.org/forums...var-bpc157-beligas-pharmaqo-cycle-log.104843/
https://www.evolutionary.org/forums...g-log-sponsored-by-purity-source-labs.103669/
https://www.evolutionary.org/forums...erone-cycle-and-beginner-training-log.106310/
https://www.evolutionary.org/forums/threads/average-trt-back-to-savage-cycle-journal.106252
https://www.evolutionary.org/forums...-testosterone-masteron-primobolan-deca.105348
https://www.evolutionary.org/forums...odybuilding-log-masters-55-competitor.102611/
https://www.evolutionary.org/forums...ron-npp-tren-anadrol-log-to-stage-2025.102590
P.S. are you listening to our podcast? if not, you should; this podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z
P.P.S. download our eBooks and learn more:
https://irongorillas.com
it makes more sense to post your entire diet so we can take a look. get a log going we want you to stay
sister i think you too focused on #'s and not feel and adjustments. i think that makes more sense to adjust as you go and focus more on quality of training and food IMOMy maintenance is about 2300-2400. So I’m going a couple hundred higher.
Thank you for the advice
you are very tall and athletic. you should start a log so we can see the food you are eating
iron sister we believe in you! we want to see you succeed. the real question is how do YOU do on higher fats?
I am working on it! I just wanted a quick advice before I do a whole week with the wrong diet
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
You're new so asking again sister @lifterbr please follow instructions and post your logI am working on it! I just wanted a quick advice before I do a whole week with the wrong diet
read below
https://www.evolutionary.org/forums/threads/hi-just-joined.106965/post-1847976
welcome to the EVO family sister
You’re welcome here, there’s a good mix of female lifters who log regularly and share cycle details, so you’ll get plenty of feedback. Your background and current setup show you’ve already done your homework and are approaching it seriously, which makes a big difference in staying safe and getting results.
Start a log so we can track progress, bloods, and side effects along the way. List training, food, and how you feel week to week, and we’ll help fine tune the plan as you go.
HOW-TO LOG?
Why is a Log Journal important?
- Doing a log will actually help you way more than just dropping random updates. When you lay it all out week by week you start to see patterns in your body that you won’t catch otherwise.
- Other guys here run logs all the time and there’s no privacy issue, nobody is asking for your name or anything personal, it is just training, diet, and how the compound feels.
- The feedback you get is also way better because people can follow along and spot things you might miss. It also helps the next guy who is thinking about running the same compound so you are giving back while you learn.
- Even if you think you might not stick with it, just starting the log makes it easier to come back and add quick notes. That way you get more out of what you are running instead of keeping it all in your head.
To really guide you we need more info from you:
Please post a Log Journal asap for us
- Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
- It will take 15-20 minutes max.
- We have 100s of years of experience between us, so you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. 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.
Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that
in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My cycle training Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle
here are examples of LOG Journals
https://www.evolutionary.org/forums/threads/first-testosterone-cycle-log.104133/
https://www.evolutionary.org/forums/threads/sustanon-trenomast-deca-dbol-cycle-journal.105881/
https://www.evolutionary.org/forums/threads/s-gentz-2025-26-growth-phase-log-with-psl.106514/
https://www.evolutionary.org/forums...var-bpc157-beligas-pharmaqo-cycle-log.104843/
https://www.evolutionary.org/forums...g-log-sponsored-by-purity-source-labs.103669/
https://www.evolutionary.org/forums...erone-cycle-and-beginner-training-log.106310/
https://www.evolutionary.org/forums/threads/average-trt-back-to-savage-cycle-journal.106252
https://www.evolutionary.org/forums...-testosterone-masteron-primobolan-deca.105348
https://www.evolutionary.org/forums...odybuilding-log-masters-55-competitor.102611/
https://www.evolutionary.org/forums...ron-npp-tren-anadrol-log-to-stage-2025.102590
P.S. are you listening to our podcast? if not, you should; this podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z
P.P.S. download our eBooks and learn more:
https://irongorillas.com
that is great to hear!I am working on it! I just wanted a quick advice before I do a whole week with the wrong diet
Looks like you got it!
Thats a great split, you know more than you give yourself credit for, definitely on the right path, we are the same height lol
Carb cycling works pretty well, higher carb days on trianing days and lower carb days in non training days, the body wont need as many calories or carbs as it will when trianing, also helps so you dont feel bloated all the time which can happen in a growth phase.
Also look into Probiotic/ Prebiotoc supplements along with digestive enzymes if you arent taking any of that yet, goes a long way in helping with healthy digestion and feeling good overall.
Typically i shoot for sweet potatoes, brown rice, avocado, walnuts or almonds for good carbs and healthy fats.
Whats your otc supplement stack look like ?
Do you have any pics
