Getting started

[Devika]

Devika...here is some info.
Typical weight day diet:
Meal 1: pre- workout: 1/2 c quick oats. 1 scoop unflavored whey. 1tbs honey.
Post workout: 8oz orange juice
Meal 2: 1 cod filet. 1c pasta with 1 tsp grapeseed oil. Green beans.
Meal 3: 1-2 scoops whey. Banana. 1tbs organic Cocoa powder. 1tbs ground flax. Sometimes 1 TBS peanut butter
Meal 4: Mexi nights: 1 cup pinto beans whipped. 1 c Seitan. 1-2 oz organic tortilla chips. 1 c spinach chopped. 8 black olives. 2 TBS salsa. 1/2 avocado if I have one. 2 TBS sour cream.
Meal 5: 1 c Fage 0% yogurt. 1 tsp honey. 1/4 c granola with pumpkin seeds.
1 gallon water a day.

Workout: M&TH upper body. T&F lower body.
Sample
Upper:
bench 4x8-10
Incline bench 4x8-10
Cable flye 2x8-10
BW close grip pull up 4x5-8
Row 4x8-10
Lat Pulldown 2x8-10
Shrugs 4x8-10
Rear felt flye 4x8-10
Smith shoulder press 4x8-10
DB raise 4x8-10
Superset biceps and triceps 2 exercises each 4x10-12

Lower body:
Squat 4x8
Leg press 4x8
Hack squat 2x8
Romanian Deadlift 4x8
Lying leg curl 4x8
Bar hip thrusts 4x8
Standing calf raise Smith 4x8-10
Back Hyper-Ext 4x10
Abs 3 different exercises 4x10-15

Supplements are calcium with mag and potassium 1000mg, 1500 mg Arginine, 1000 mg Glutamine and BCAA's in whey.

Ok your pre-work out looks good.
Post workout you wanna make sure you drink a whey protein shake(fast absorbing protein). The OJ is good or you can have some complex carbs.
as far as fruits go, you may wanna have them in your first meal of the day or right after your workout. The reason being is that fructose will give you a high insulin peak. Once the liver and muscle glycogen storages are full, you'll body will turn the remaining glycogen to fat.

Your workout, well, I'm really not a fan of dividing my workouts into upper/lower body bc I feel like you can't really give your 100% to different body groups of you're doing them all at once. Have you tried for instance splitting them like this: squats/shoulders/back and bis/chest and tris/deadlifts
You work each muscle group once a week and give them enough time to recover.
if you wanna lose weight keep a deficit of 200-300 cals of your maintance calories. Cardio 3-4x a week.
If you're trying to add muscle 200 cals surplus. Very light cardio.

This is not a set formula but it's more of a template for you tweak so you make the changes you desire.

Hope this helps a bit.

 

[Trapmonster]

I know that dieting can be different for a woman, but drinking a protein shake right after a work out hasn't been proven to do much as long as your total overall calorie intake is at a surplus while still meeting macros. As far as I know, meal portioning is really only required when at a calorie deficit where energy must be consumed at certain time intervals so that your able to keep going all day, lift heavy, and keep appetite curbed

 

[Izk]

My wife ran primo ace tabs at 100mg a week. She got great gains
If you're looking for the safest option is suggest primo as there are less chances of possible sides from it

Yeah good luck finding legitimate oral primo... Hence why anavar is so much more popular and more likely the safest option given the state of the market nowdays. Unfortunate but true.
Bit jealous that you've found some real primo actually.

 

[gr8whitetrukker]

I know that dieting can be different for a woman, but drinking a protein shake right after a work out hasn't been proven to do much as long as your total overall calorie intake is at a surplus while still meeting macros. As far as I know, meal portioning is really only required when at a calorie deficit where energy must be consumed at certain time intervals so that your able to keep going all day, lift heavy, and keep appetite curbed

This is true. The post workout shake has been proven false. There is no magical window to take in a whey drink. I still do it tho. Just as a matter of meeting my daily protein goals

 

[Devika]

I know that dieting can be different for a woman, but drinking a protein shake right after a work out hasn't been proven to do much as long as your total overall calorie intake is at a surplus while still meeting macros. As far as I know, meal portioning is really only required when at a calorie deficit where energy must be consumed at certain time intervals so that your able to keep going all day, lift heavy, and keep appetite curbed

There was a notion of the "anabolic window" being 30 mins after workout. It's now thought that your body is a sponge to nutrients even 48 hrs after working out. However, I still think that you want to give your body fast absorbing protein to start repair when you finishing a workout and to prevent protein breakdown.
I always crave a protein shake after my workout.
To each it's own.

 

[gr8whitetrukker]

There was a notion of the "anabolic window" being 30 mins after workout. It's now thought that your body is a sponge to nutrients even 48 hrs after working out. However, I still think that you want to give your body fast absorbing protein to start repair when you finishing a workout and to prevent protein breakdown.
I always crave a protein shake after my workout.
To each it's own.

Ya but the difference between an isolate and concentrate whey is merely 20 minutes tops. Waste of money. Since we already now know no such anabolic window exists it is indeed a waste of $$$

 

[ILUV2LIFT]

My post is usually cod or chicken with pasta and vegetables. Since I don't add carbs to my protein drinks, I decided to eat the solid food with carbs after workout then the shake 2-3 hrs later.

My maintenance calorie intake is a little over 2000 a day for my current weight age and activity level. So I'm up to 2200 sometimes 2300 a day on weight training days then drop the calories and carbs down a bit on off days. I eat dark chocolate at night, but not in excess. 2tbs is what I allow myself.

 

[gr8whitetrukker]

My post is usually cod or chicken with pasta and vegetables. Since I don't add carbs to my protein drinks, I decided to eat the solid food with carbs after workout then the shake 2-3 hrs later.

My maintenance calorie intake is a little over 2000 a day for my current weight age and activity level. So I'm up to 2200 sometimes 2300 a day on weight training days then drop the calories and carbs down a bit on off days. I eat dark chocolate at night, but not in excess. 2tbs is what I allow myself.

Oughta allow yourself a lil more
Carrying around a lil extra isn't a bad thing

 

[Crystal234]

I know that dieting can be different for a woman, but drinking a protein shake right after a work out hasn't been proven to do much as long as your total overall calorie intake is at a surplus while still meeting macros. As far as I know, meal portioning is really only required when at a calorie deficit where energy must be consumed at certain time intervals so that your able to keep going all day, lift heavy, and keep appetite curbed

Meal timing is a highly debatable subject, but I personally don't believe in it. I don't do well on such a restricted feeding window. For me, it's all about getting in all my macros before hitting the sack.

 

[GearGodess]

Low dose test? She's better off using low dose primo or eq. Basically dht's that are low on the androgenic scale would be your best bet

I'm not saying low test is something to jump into without research, blood work, more blood work, and a watchful eye on virilization sides, but women do manage it. A friend has had his wife in it for 2 years. Constant eye in blood work and sides.

Wasn't it you that had a thread about primo and bring concerned about fake primo from a supplier? I'm new and get avatars mixed up do maybe it was someone else. Regardless, I haven't researched primo much, but if it's a decent option for women, I'll look into it.

at her age, test could be beneficial. It is great for pre and post menopausal women who have the symptoms. Even as little as 15mg of sust , for example, once a week is going to make her feel great and full of energy.

As for introducing gear, var is usualy the first as it is mild but potent. There are many compounds a woman can use safely.

@ILUV2LIFT I guess fist step is getting your diet and training consistent and don't rush into things. Also, your goal pic...you ladies need to realize that being in that condition isn't something you can live with 24/7 and it's just for a few weeks as your body takes a beating at BF% around the 11-13% mark...and that model has been on gear a long time as it doesn't happen over night or off one cycle. Also, not just var.

 

[LadyLift]

Also, your goal pic...you ladies need to realize that being in that condition isn't something you can live with 24/7 and it's just for a few weeks as your body takes a beating at BF% around the 11-13% mark...and that model has been on gear a long time as it doesn't happen over night or off one cycle. Also, not just var.

Thanks for stating this! It might sound stupid, but I didn't realize that when I first started and it devastated me when I realized this simple point. I now feel better about myself..but for a long time beat myself up for not looking like "that" right away....lol

 

[ILUV2LIFT]

I have been considering something other than var. @GearGodess what test would you recommend I look into?

My diet and training are consistent and I am happy with them. I'm bulking, so my caloric intake is high right now.

I have cut back on the carbs a bit and taking in a little more fat to see what it does for me.

The pic of the model I posted was just to show the size of muscle I am seeking. I know I won't look like that, but I do want the size.

 

[GearGodess]

I have been considering something other than var. @GearGodess what test would you recommend I look into?

My diet and training are consistent and I am happy with them. I'm bulking, so my caloric intake is high right now.

I have cut back on the carbs a bit and taking in a little more fat to see what it does for me.

The pic of the model I posted was just to show the size of muscle I am seeking. I know I won't look like that, but I do want the size.

I'm sorry I missed this and didn't reply yet.

Well if that is your goal and with your age, as I mentioned in the previous post, you could do very well on 15mg a week of Sustanon. It is a blend of various testosterones and it will release at different times. 15mg taken every 5-7 days is sufficient. There is 2 ways about it - IM or SubQ with insulin needle.

The other test that is commonly used is test prop. But this one you will need to inject more often. 50mg every 3-5 days is sufficient, also you can go IM or subQ

BUT there are other compounds as well that you can use like NPP for size if that's what you are after. You can also try Winny... there are a ton of options for what you are trying to achieve

 

[ILUV2LIFT]

Thank you for the info, @GearGodess I am looking into Sustanon since it is a mix, but I don't want it to convert to estrogen.

Is it hard to get used to pinning? I hate needles but I can tolerate them if I have to.

 

[ILUV2LIFT]

Also looking at tbol oral. Anyone tried this one?

 

[GearGodess]

Also looking at tbol oral. Anyone tried this one?

TBol is good too... very similar to var with results plus additional strength and size. This one you may find some sides, more than with var... especially the love button sensitivity and possibly a slight enlargement, but may not... I'm usually between 5-10mg a day and run this one for 8-10 weeks.

The next one up is dbol. It's stronger than tbol and very different from var. This one you may find some bloating but easy to put on size with it.

 

[ILUV2LIFT]

I don't mind love button enlargement or sensitivity....as long as it doesn't grow into a micro penis.

 

[GearGodess]

I don't mind love button enlargement or sensitivity....as long as it doesn't grow into a micro penis.

Lol its something that you need to monitor and determine if it's time to drop it or lower dose. It doesn't happen overnight.