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Originally Posted by smalls1

Ok my buddy sent me this text msg and it's over my head as far as women/diet/training/Ect goes so if anybody can try and understand this long ass msg and help this dude out id greatly appreciate it. Him and his wife are my friends and they are the ones that got me into this competing thing... So here it is......

Get on your forums and figure out if this makes sense for me

My wife has a confusing body. In order to contest prep last time she was down to like 1000 calories a day and spending 3 hours a day in the gym lifting/doing cardio. This is HORRIBLE for you and can destroy your metabolism, they call it metabolic burnout. Basically you set yourself up for failure and rebound because you can't maintain that lifestyle forever.. Sure enough she gained her weight back and then some but it's been a few months so I figured she'd be good by now, but I've kept lowering calories and results are just slow. I've got her doing minimal cardio right now so we don't have to crank it up so high at the end and she's losing at 1300 calories a day but basically she will lose two pounds in a week, and then on cheat day she gains most of that back and takes a whole week to lose it again. It's just inching the progress along... I try getting her to have a controlled cheat day at 2000 calories which I think will work if she can accept it but it bothers me that we have to work this hard... Then I read some articles on t3 and thyroid suppression and basically 12.5-25mcg can create very little if any thyroid suppression and so a lot of guys are running their bills with low dose of t3 to minimize fat gains. My question is, what if she does the 6 days naturally, then on cheat day gets to have her 3000 calories, but also gets a 12.5-25mcg dose of t3? Would that be 1)safe 2)effective at minimizing her gains on that day or does it need more time to be processed?

What age is your friend's wife? We may be struggling at the same thing.
~Trixie~

Tweetlol, my head is spinning right now on this one but I am sleepy so I will read again tomorrow. I know you will get some good advice though.

TweetShe is 29. He thinks it's insulin related and that she would do well on low carb... Just repeating what he just said.

Tweetok i am going to only do the basics here with nutrition and then go from there. keep in mind i dont know her numbers to do an actual cal break down.

first let's talk about cheats. um if you are having to cut your cals that low and gain everything back after having one then common sense should tell me that she absolutely isnt capable of having one. that is pretty cut and dry to me. no cheats at all for this lady

t3 for a lady absolutely do not do it unless she sees a doc and is low. this and i have seen it out of a dozen women competitors over the years is life changing and all are fat now with jacked up thyroids. so me personally i wouldnt roll the dice with a woman

diet: this is very very simple. if you are going with a steady state diet then make decreases gradually. start with dropping carbs and then once those are low(not zero) then start taking away fats. i am not a fan of steady state and like carb or cal cycling much better. 1-3lbs dropped per week then no changes should be made, no weight loss for 2 wks then make a deduction from either carbs or fats. do not take either to zero on steady state.

cardio: just like with diet, nice slow easy changes only. 5 additional minutes every wk or every other wk is optimal. move faster in the gym to increase the effect. also switch out one or 2 or even 3 steady state cardio sessions for intervals and or eccentric less cardio work. these are all very very effective
make a diet deduction first and then when it stall increase the cardio by 5 minutes. when that stalls also then deduct again. one change at a time from one aspect at a time

supps: for the last 3-5 wks when it gets really really hard the addition of a good fat burner is going to help. that way again she isnt doing 2 hours of cardio and only eating 900 cals, which is going to be unproductive and wreck her body.

now reading this dudes message and her rebounds and everything else, i am suspecting that she is going into her diets with metabolic damage to begin with and then not reverse dieting back out. so my biggest advice right out of the gate would be get her eating at a proper level to begin with for at least 3-4 or even 6 months before even considering taking her back down properly. coming down properly will be easier less painful and not contribute to that nasty rebound coming out the back end

Tweetdamn i forgot another point that most over look but i would think would be automatic for someone getting ready to compete or come off of getting super lean. NO I MEAN ABSOLUTELY NO FUCKING ALCOHOL. it is absolutely positively worthless(including on cheats). it also drives down pretty much all your good hormones and pushes up all the bad muscle building ones and your fat driving ones as well. you will get more out of fried chicken a cake or pie than you will out of one drop of booze. i am sure these guys dont do that during a prep but i know a couple competitors locally that have great potential but always fall short due to not being able to not drink the hootch.

on that note, make sure the liver is healthy and detoxed out at the start and duration of the diet. the liver is essential to getting and staying lean as well as gaining muscle. the healthier we keep it the easier and better the process is

TweetThanks guns that's exactly what they were looking for!

TweetJust do an Ethiopian Diet !!! Shit they don't eat pretty much anything and they're still alive !!!

TweetSeems like people throw T3 around like its nothing. Its serious. Guns is right. Would try and avoid having to use T3. She needs to get used to NO cheating, thats for sure

TweetYeah they decided against the T3.

Tweeti am going to throw this out there and only one time. i coach people in person and online as well. if you want to get in the best shape of your life without wrecking your metabolism starving to death or doing hours and hours of cardio then hit me up. i dont charge a whole hell of a lot and i am pretty good at dialing people in safely and effectively. i am not the only one out there that does this kind of thing but i have produced quite a few winners including myself and i never do something to someone that i dont do or have done myself. i also do not ever use t3 for any reason. if a person wants to use it it is on them but i dont advise it unless the doctor tells you to do so. i know a ton of people say and think it is no big deal but if you dick up your thyroid you are screwed and it isnt like crushing your natural test production which you can fix with hrt. thyroid is much much different

TweetTell her to start doing lines lol

TweetGreat advice guns! I totally agree! I know her frustration- I've been dealing with it for years! I actually do have a thyroid disorder but a lot of it is metabolic damage! I went from a lean bulk @2300 slowly dropping calories and I gained weight. Over the 9 months I attempted to cut I dropped down to 1300 calories on training days. Still ending up heavier than when I started my cut. I am now working on rebuilding my metabolism and some supplements to help with the type of thyroid disorder I have. Now I am actually dropping weight and my calories are almost 2000. Without having a coach, I would have continued to cut and damage my metabolism and body even more than I had over the years of eating disorders and such! She just has to be patient! Plus is guns is willing to help walk her through- I'd tell her to jump on it!


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Originally Posted by Love2liftkat

Great advice guns! I totally agree! I know her frustration- I've been dealing with it for years! I actually do have a thyroid disorder but a lot of it is metabolic damage! I went from a lean bulk @2300 slowly dropping calories and I gained weight. Over the 9 months I attempted to cut I dropped down to 1300 calories on training days. Still ending up heavier than when I started my cut. I am now working on rebuilding my metabolism and some supplements to help with the type of thyroid disorder I have. Now I am actually dropping weight and my calories are almost 2000. Without having a coach, I would have continued to cut and damage my metabolism and body even more than I had over the years of eating disorders and such! She just has to be patient! Plus is guns is willing to help walk her through- I'd tell her to jump on it!

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chicks and bad coaches are notorious for these kinds of things you mention kat. sometimes you have to just look at it pull back and back it off and go back to the start and build up from there. what is really hard is with women because your guys bodies are so finiky and not quite as resilient as a dude's. the hardest thing on earth to do with an inexperienced dieter is to get them to eat the volume of food they need to actually make progress. what i would have done with you in your case once we got your metabolism back firing is a cal cycle with or without carb cycling depending on what and how your body tolerates macros. no adaptation equals constant progress for most people.