Approved Log My planned cycle log

[ahope92]

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.

It drives me bonkers that literally everything goes right to my lol
I’ve run Anavar before and love it. I get great pumps and feel amazing.

Thanks for your kind words and support

 

[LevButlerov]

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. View attachment 89255 View attachment 89257

@ahope92 are you keep this in an app, the food? wanted to see your macros totals if possible.

The training I'd like to see more details as you go, and how much cardio?

 

[Noah Wixx]

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.

Welcome into the evo community no one on evo is here for hate or looking down on someone, this is a super supportive community, I know it feels awkward at first putting yourself out in the open, i was once at that stage as well, everyone here who has logged has gone through it, we understand how you feel, at the end of the day this is a supportive place for all.

 

[ballin2504]

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 aboard! Can’t wait to follow along.

 

[25homes]

Should be good run