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I eat like a mofo- seriously. PPl always comment on the amount of food I eat. I can run 2800 cals pretty consistently and still not gain much. I can dirty bulk and only really gain some dough around the abs. My diet has been the biggest challenge for me. I know how to take it off, but putting it on has really been difficult.
if you want some tricks and tips on tweaking your diet i am always around and am happy to help. what i wonder is are you a carb storer or a carb burner. if we could iron that out we can get you as big and lean as you want to be
I wanted to give some background on myself, my goals, and my diet.
I am 41. 5’3”. I haven’t weighed myself in a while…probably moving towards 130 now. I don’t know my bf. I do not compete. I don’t really have any aspirations to compete in bodybuilding. I am afraid it would suck all the fun out of lifting for me. I am a perfectionist and I know in my head I would never be good enough. It would drive me nuts.
About 10 years ago I quit smoking cold turkey after 18 years of being a smoker. I knew I would gain more weight, so I also bought a treadmill and the book Body for Life. It took a year, but I lost 52 lb’s, learned how to eat right and joined a gym.
I became a cardio queen. I was always afraid to lift heavy because I had always been taught you will turn into a guy- lol. About 2 years ago I started lifting seriously. Learning to lift has been easy. Learning how to eat to gain has been hard. Letting go of the mindset that I need to be as thin as possible has been challenging, and I have remained a size 2 for the past 9 years even with the lifting and eating. (my upper body has gone to a s/m)
I follow a bb’ing and pl’ing routine. I try to work in the 10 rep range for the most part, but I have started training in the 15 rep range, and I stick to 5x5 on my big lifts- always. Some say I need more variety, and I agree to a point, but what I have been doing has been working so I don’t change my routine often. I like to think of it as the Tortoise and the Hare. Slow and steady wins it- lol. My goal? Hypertrophy! Strength is secondary because my passion is PL’ing, but in the end my entire goal is to be big.
Currently, I am 6 days in the gym 1 day off. I have been doing that for 10 years. Cardio is minimal anymore since I have a hard time gaining mass and I have high hamstring tendonitis that running always seems to aggravate. I have had lots of injuries too. Right now my right shoulder is acting up, but thankfully, nothing too serious.
My cycle- first let me say my source put this together for me. I trust him and I am NOT looking for input on this at all. I am putting it out there as a tool and as education. It’s hard to find women who will talk about what they run and all the sides that come with it. Liquid var: 25 mg’s daily, primo (its real) 100 mg’s split 2x’s a week, deca (my source has said I shouldn’t do this, but for now I am not seeing any problems running very low dose) 50 mg’s 1 or 2’x a week depending on where I pin. It makes the injection site sore for 2 days after I do it.
Sides- so far they have been pretty usual. No period for about 3 months but that is the var for sure. I have just started running the other stuff…this is 2nd week now. I just had my first ever yeast infection. This is pretty common from the gear. I am going to start supplementing acidophilus to help w/ this. My voice cracked big time, but that was from the winny I was taking back in March. I can no longer hit the high notes when I sing- lol. It’s pretty funny trying though. (I won’t take winny again, btw. I saw no bene’s and my voice changed).
Breakouts- yes. Mostly back and shoulders, but this past week has been on the face. This is the tough part for women I think. I keep my skin hydrated with water and hand cream. I also use Cetaphil in the shower. This tip was given to me by my dermatologist. It helps.
As for hair loss due to the primo- I haven’t seen any yet, but I have really fine hair to begin with so it might be hard to tell unless I start coming up with complete bald patches. At that point I would sh*t myself. But this is what we signed up for. I’m putting chems into my body and I am suppressing my natural hormones. We know what the sides are before we start taking them. I simply keep an eye out for any of the other issues like clit enlargement, voice deepening- sides that I cannot live with. At that point I would back off. So far neither of those. As for the sex drive? Don’t know…I am, unfortunately, a sexual camel right now.
Diet…this has been the most difficult thing for me. I eat clean most of the time- chix, brown rice, eggs, sweet taters, broccoli, yogurt, cottage cheese, fish, tuna, lean meat, turkey burger, fruit. I can dirty bulk without gaining weight. I smash entire pizzas, footlongs, multiple cheeseburgers, cereal, my peanut butter balls (see recipe on FG), peanut butter protein shakes, and much more. It really is the hardest piece of the puzzle.
My goal is to start training w a pl’ing team in the near future. I want to gain more mass. I want to continue injury free and I would love to cycle forever- lol. Oh, and one final thing- I plan on getting implants in the next year. Bb’ing has killed mah boobies.
i like this write up a lot. great breakdown on yourself and your goals
5/11 so i took it easy on this day. did mostly bw legs and just stuff that I haven't done in a good while and just some light delts.
bw lunges: sets of 50- did a bunch of sets
lunges w bar only: 20x5 sets
rdls: 65x20 4 sets
hack squat: 50x20 3 sets
clean n press: bar onlyx15 4 sets
cable: 15x10 4 sets hurt like a mofo
upright row: 65x15 4 sets
no cardio
tanned
abs
so for all the complaining about how pinning deca makes the site sore for a few days I went ahead and did my delt yesterday. fawwwwk me it was immediately sore. I slept with a heating pad on it and its still sore. Besides my uber sore shoulder, it was a great workout. today is my day off so I am gonna take it easy....maybe just work on some abs on the floor while I am watching tv. lol...i always feel like i should be doing ome form of exercise.
I'm gonna get back to your pm tonight, guns, if you are reading this Thanks!!
[SIZE=3]Keep your gifts; I'll work for mine. [/SIZE]
I officially have another damn injury. My right front delt. I cannot do pressing movements. sigh....no bench for a little while. It just aggrevates it way too much- I found that out last night. I'm gonna have to get creative on chest day
i warmed up my shoulder really well bf benching and kept it warmed up in between sets but it didn't help
bench: 95x8, 115x5 4 sets
oh press: bar onlyx15 4 sets
pec deck: 95x10, 100x8, 110x7, 110x6 (these didn't hurt as much)
press machine: 50x10 2 sets had to stop
cable flys: 30x15, 30x10 2 sets (these hurt only bc i think my whole shoulder hurt at that point)
lat raise machine: 40x10, 55x15, 70x15, 85x10, 100x8
I have been pushing my shoulders pretty hard for the past 3 months so I guess this was bound to happen. I think its the repetition that might be the issue. I have been working heavy bench (heavy for me) and heavy presses pretty consistently w no real break.
Tonight is back and post delts and maybe some shrugs just bc i love doing them...i look like a cobra when I'm done...hehehe
[SIZE=3]Keep your gifts; I'll work for mine. [/SIZE]
low row: 150x10, 160x10, 170x8, 180x6, 190x5
row machine (shallow rom): 70x15, 90x15, 110x10 2 sets
shrugs: 200x20 ss w/
Tbar: 50x15, 75x15 3 sets
bent db flys: 25/25/25x10 giant sets of 4 (these were ok as long as I kept form really tight using only rear delts to pull)
low face pulls: 55x20, 65x15, 75x15, 85x12
Good workout, but I cannot do any pull downs or pull ups, no db rows and no cable lat pulls either. I officially have a friend in Jesus- Sandals...lol. He's a yakker. He slowed me down again last night. Even w/ my earbuds in he keeps talking and taking his shirt off. That's so weird. He loves to tell me how good he looks and take his shirt off. Maybe he is waiting for me to take mine off??? hahah.
tonight is...oh man I just checked...leg night. I hate legs. damn.
Oh I almost forgot! I was meeting this couple last night to take care of some business and the first thing out of the guys mouth is "I need to go to the gym you go to!" Later we start talking about working out and how it's hard to tell how big you are and he says "you are fucking huge!" I laughed. He made our point. To myself I look like the same old HM I was 2 years ago. It did feel good hearing that from a totally unbiased source
[SIZE=3]Keep your gifts; I'll work for mine. [/SIZE]
I think everyone is like that. Since I started lifting heavy and quick boxing/cardio hardcore kinda stuff. I've gained 100lb and I still think I'm little.
I think everyone is like that. Since I started lifting heavy and quick boxing/cardio hardcore kinda stuff. I've gained 100lb and I still think I'm little.
110 #'s??? Sheet! That aint little!
[SIZE=3]Keep your gifts; I'll work for mine. [/SIZE]
Seated press: 90x40 4 sets
calves in press: 360x50 4 sets
prone hammies: 30x29 4 sets
leg ext: 75x12 4 sets slow and held at top
1 leg hammies: 15x20 3 sets
Good set. Legs are feeling stronger. This time I could barely walk out of the gym. My issue now is the pressing movements are starting to aggrevate an old hip flexor issue on my right side. I am going to have to stop doing the presses for a while. Its going really deep with them that bothers the flexor- I'm not sure how much benefit I would get from the exercise if I did them shallow. Seems pointless...but I do see lots of ppl doing that- honestly I just thought they were idiots.
Tonight is tri/bi. I had planned another shoulder workout for tomorrow but that was before the delt injury. Not sure what I will do. I am thinking I might have to taek a few days off again. The injuries are piling up. FML I will think about it.
[SIZE=3]Keep your gifts; I'll work for mine. [/SIZE]
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