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- Thread starter mm12378
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RADAR
Well-known member
Welcome to elite,i'll move this to the womens forum ,lots of experienced women there who can answer your question
Actually woman can run var for much long cycles are best at around 12-16 weeks.
Don't up the dose if this is your first cycle 10 mg is plenty.
What is your diet like this is truly what is going to make you lose fat or not.
I eat oatmeal and egg whites for breakfast snack: Prov60 Labrada Shake Lunch: Chicken or Tuna with green beans or asparagus snack: Prov60 Shake Dinner: Chicken with green beans or asparagus if it still early n im hungry before bed I drink a shake.
I been doing 30-60 min of cardio 7 days . Plus weights 5 days a week usually 12-15 reps 3 sets
I been doing 30-60 min of cardio 7 days . Plus weights 5 days a week usually 12-15 reps 3 sets
Can you do me a favour and plug it into FitDay - Free Weight Loss and Diet Journal it is free it will give me a better idea of your exact macro break down. Thanks
Go to the little chart and copy it then paste it here.
Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 1,478 30.7 76.2 216.3
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, p... packet preparedgramskglboz 139 2.6 26.2 2.8
Egg, white only, cooked cuplarge egg whiteegg whitegramskglboz 51 0.2 0.7 10.7
Chicken, breast cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, raw (yield after cooking, bone removed)oz, with bone, cooked (yield after bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 222 8.7 0.0 33.5
Asparagus, cooked cupsmall spear (5" long or less)medium spear (5-1/4" to 7" long)large spear (7-1/4" to 8-1/2" long)extra large spear (8-3/4" to 10" long)spear tip (2" long or less)gramskglboz 24 1.3 2.4 1.4
Protein powder tablespoon (9.3 g)gramskglboz 167 3.8 20.5 13.0
Meal replacement, high protein, milk based, fruit juice mixa... tablespoonscoop (1.1 oz)gramskglboz 315 2.0 12.0 60.0
Meal replacement, high protein, milk based, fruit juice mixa... tablespoonscoop (1.1 oz)gramskglboz 315 2.0 12.0 60.0
Chicken, breast cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, raw (yield after cooking, bone removed)oz, with bone, cooked (yield after bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 222 8.7 0.0 33.5
Asparagus, cooked cupsmall spear (5" long or less)medium spear (5-1/4" to 7" long)large spear (7-1/4" to 8-1/2" long)extra large spear (8-3/4" to 10" long)spear tip (2" long or less)gramskglboz 24 1.3 2.4 1.4
Total 1,478 30.7 76.2 216.3
Total 1,478 30.7 76.2 216.3
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, p... packet preparedgramskglboz 139 2.6 26.2 2.8
Egg, white only, cooked cuplarge egg whiteegg whitegramskglboz 51 0.2 0.7 10.7
Chicken, breast cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, raw (yield after cooking, bone removed)oz, with bone, cooked (yield after bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 222 8.7 0.0 33.5
Asparagus, cooked cupsmall spear (5" long or less)medium spear (5-1/4" to 7" long)large spear (7-1/4" to 8-1/2" long)extra large spear (8-3/4" to 10" long)spear tip (2" long or less)gramskglboz 24 1.3 2.4 1.4
Protein powder tablespoon (9.3 g)gramskglboz 167 3.8 20.5 13.0
Meal replacement, high protein, milk based, fruit juice mixa... tablespoonscoop (1.1 oz)gramskglboz 315 2.0 12.0 60.0
Meal replacement, high protein, milk based, fruit juice mixa... tablespoonscoop (1.1 oz)gramskglboz 315 2.0 12.0 60.0
Chicken, breast cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, raw (yield after cooking, bone removed)oz, with bone, cooked (yield after bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 222 8.7 0.0 33.5
Asparagus, cooked cupsmall spear (5" long or less)medium spear (5-1/4" to 7" long)large spear (7-1/4" to 8-1/2" long)extra large spear (8-3/4" to 10" long)spear tip (2" long or less)gramskglboz 24 1.3 2.4 1.4
Total 1,478 30.7 76.2 216.3
The part below it beside the pie chart
Example
Grams Calories %-Cals
Calories 1,519
Fat 64.7 575 38 %
Saturated 16.1 144 9 %
Polyunsaturated 13.6 122 8 %
Monounsaturated 27.0 238 16 %
Carbohydrate 20.4 73 5 %
Dietary Fiber 11.0
Protein 207.0 874 57 %
Alcohol 0.0 0 0 %
Ok your carb and fat percent look a bit low calories are pretty much right were they need to be.
Your break down looks like this
Cals 1478
Fat 19%
Carbs 21%
Protein 60%
Try increasing both your good fats and carbs a little so the break down is
30% fat
30% carbs
40% protein
Make sure the carbs are been taken in earlier in the day don't have any carbs past 6:00 p.m and the fats need to be good fats flax, olive oil, almonds, salmon etc..
Your break down looks like this
Cals 1478
Fat 19%
Carbs 21%
Protein 60%
Try increasing both your good fats and carbs a little so the break down is
30% fat
30% carbs
40% protein
Make sure the carbs are been taken in earlier in the day don't have any carbs past 6:00 p.m and the fats need to be good fats flax, olive oil, almonds, salmon etc..
This is the diet I recommend to most everyone.
This is a simle general diet plan I suggest eating 5-6 small meals a day calories should be about 10-12 x wieght
Diet wise start with a ratio of
40% Protein
30% carbs
30% fats (good fats)
Stop eating carbs after 6 p.m.
You should be getting a gallon of water in a day you can also drink green tea decaf and other decaf herbal teas as much as you like.
Once a week you should have a cheat meal this keeps your body guessing and leaves you with a treat to look forward to.
These are approved foods (if it is not on the list you shouldn’t be eating it)
• Turkey skinless breast
• Chicken skinless breast
• Fish
• Lean beef
• Buffalo
• Egg whites
• Omega eggs
• Skim milk
• Low-fat cottage cheese
• Wild-game meat
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• Greek yogurt
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber
• Onion
• Avocado
• Sunflower seeds
• Pumpkin seeds
• Natural Peanut Butter
• dry roasted peanuts unsalted
• raw almonds and almond oil
• walnuts and walnut oil
• macadamia nuts and oil
• sesame oil
• Olives and olive oil
• Flax seed and flax seed oil
This is a simle general diet plan I suggest eating 5-6 small meals a day calories should be about 10-12 x wieght
Diet wise start with a ratio of
40% Protein
30% carbs
30% fats (good fats)
Stop eating carbs after 6 p.m.
You should be getting a gallon of water in a day you can also drink green tea decaf and other decaf herbal teas as much as you like.
Once a week you should have a cheat meal this keeps your body guessing and leaves you with a treat to look forward to.
These are approved foods (if it is not on the list you shouldn’t be eating it)
• Turkey skinless breast
• Chicken skinless breast
• Fish
• Lean beef
• Buffalo
• Egg whites
• Omega eggs
• Skim milk
• Low-fat cottage cheese
• Wild-game meat
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• Greek yogurt
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber
• Onion
• Avocado
• Sunflower seeds
• Pumpkin seeds
• Natural Peanut Butter
• dry roasted peanuts unsalted
• raw almonds and almond oil
• walnuts and walnut oil
• macadamia nuts and oil
• sesame oil
• Olives and olive oil
• Flax seed and flax seed oil
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• Greek yogurt
Yes you need to take it every day to keep levels in your body consistant missing it will mess with your hormons and a great chance of side effects.
Leg extensions 3 sets of 15-20 reps
Leg Press 3 sets of 15-20 reps
Leg Curls 3 sets of 15-20 reps
Hack Squat 3 sets of 15-20 reps
Superset:
Dumbell Lunges 3 sets of 15-20 reps
Dumbell Stepups 3 sets of 15-20 reps
Hip Adductor 3 sets of 15-20 reps
Crunches 2 sets of 50
Day 2
Dumbbell Shoulder Press: 3 sets of 8-12 reps
Bent Ovre LAt Raise 3 sets of 8-12 reps
Standing Lat Raise: 3 sets of 8-12 reps
Incline Bench Dummbell Curls 3 sets of 8-12 reps
Cable Curls
3 sets of 8-12 reps
Single arm preacher curl3 sets of 8-12 reps
Crunches 2 sets of 50
Day 3
Seated Cable Row 3 sets of 8-12 reps
Bent over d/b row 3 sets of 8-12 reps
Cable Tricep Pushdown 3 sets of 8-12 reps
Tricep Kickbacks 3 sets of 8-12 reps
Skull Crushers 3 sets of 8-12 reps
Crunches 2 sets of 50 reps
Day 4
Incline D/B Press 3 sets of 8-12 reps
D/B Flyes 3 sets of 8-12 reps
Butterfly 3 sets of 8-12 reps
Dips 3 sets of 8-12 reps
Crunches 2 sets of 50 reps
Day 5
Lat Pulldown 3 sets of 8-12 reps
Behind Neck LAt pUlldown 3 sets of 8-12 reps
Seated Calf Raise 3 sets of 30 reps
Standing Calf Raise 3 sets of 30 reps
Crunches 2 sets of 50 reps
Leg Press 3 sets of 15-20 reps
Leg Curls 3 sets of 15-20 reps
Hack Squat 3 sets of 15-20 reps
Superset:
Dumbell Lunges 3 sets of 15-20 reps
Dumbell Stepups 3 sets of 15-20 reps
Hip Adductor 3 sets of 15-20 reps
Crunches 2 sets of 50
Day 2
Dumbbell Shoulder Press: 3 sets of 8-12 reps
Bent Ovre LAt Raise 3 sets of 8-12 reps
Standing Lat Raise: 3 sets of 8-12 reps
Incline Bench Dummbell Curls 3 sets of 8-12 reps
Cable Curls
3 sets of 8-12 reps
Single arm preacher curl3 sets of 8-12 reps
Crunches 2 sets of 50
Day 3
Seated Cable Row 3 sets of 8-12 reps
Bent over d/b row 3 sets of 8-12 reps
Cable Tricep Pushdown 3 sets of 8-12 reps
Tricep Kickbacks 3 sets of 8-12 reps
Skull Crushers 3 sets of 8-12 reps
Crunches 2 sets of 50 reps
Day 4
Incline D/B Press 3 sets of 8-12 reps
D/B Flyes 3 sets of 8-12 reps
Butterfly 3 sets of 8-12 reps
Dips 3 sets of 8-12 reps
Crunches 2 sets of 50 reps
Day 5
Lat Pulldown 3 sets of 8-12 reps
Behind Neck LAt pUlldown 3 sets of 8-12 reps
Seated Calf Raise 3 sets of 30 reps
Standing Calf Raise 3 sets of 30 reps
Crunches 2 sets of 50 reps
Yes - due to the short half-life you should take it every day - and actually split your doses in two for the day if you're able.
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