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- Thread starter Sassy69
- Start date
Hi, I'm in desperate need of getting my body back and I have been doing a lot of research and I'm going do a cycle of Anavar. I just want to know what is a good cycle for a beginner and what vitamins should I take while doing that, I currently take multi vitamin for women, cal mag citrate, fiber supplements, C, omega 3's. Also, what is a good workout routine at the gym, right now I do 45mins to hr cardio a day, abs and push ups...I just want to get in shape, lean and toned. Any advice please!!! Thanks, JO
I've been browsing EF for about a month or so and never posted in this thread. I am not new to exercise. I started at age 18 when I found I had a heart condition (nothing serious) and doctors told me to start exercising. As a new gym rat, I can still picture myself looking really stupid exercising for the first time. I just laugh. Since I could not afford a personal trainer I decided to become one. Even though I was a personal trainer I still didn't know how to exercise because those weekend seminars do not teach you the mechanics of exercise or how to put together a program. I learned from other trainers and by reading a whole lot of medical books. Currently, I do not train even though I am current with my certifications. I teach Pilates, Spin and circuit classes at my local gym just for a free membership. I like EF because it is helping to motivate me to lose the rest of my pregnancy weight. I am despartately trying but I've hit a brick wall and cannot lose those last 8lbs. On my small frame 8lbs is a lot. I'm 28 yo, 5'2", 128lbs, approx 19% bf, with pear-shaped, athletic build . I have a six pack with flabby, butt and thighs. Go figure. Motivation is my key and I will get it here at EF.
Diet Lifestyle
I have to eat six meals a day whether I like it or not (hypoglycemia). I cannot have cow milk so dairy is almost out of the question. I replaced cow milk with soy and that included my protein shake.
B-oatmeal flavored with sugar free syrup, 2 whole eggs 1 egg white, spinach and FF cheese, coffee w/cream and sugar.
S-apple with PB or FF cheese, green tea
L-chicken/fish with rice/potatoe and steamed veggies
S-1/2 tuna sandwich or soy protein shake w/strawberries
D-chicken/fish with rice/potatoe and steamed veggies
S-Soy protein shake
Workout program
M-spin and legs
Tu-chiropractor visit-off day
Wed- Shoulders (at home) Pilates (teach) and cardio (Zumba)
Thu- teach both Spin and Pilates
Fri-Circuit (teach) Back and bis
Sat- Cardio Chest and tris
Sun-off
Diet Lifestyle
I have to eat six meals a day whether I like it or not (hypoglycemia). I cannot have cow milk so dairy is almost out of the question. I replaced cow milk with soy and that included my protein shake.
B-oatmeal flavored with sugar free syrup, 2 whole eggs 1 egg white, spinach and FF cheese, coffee w/cream and sugar.
S-apple with PB or FF cheese, green tea
L-chicken/fish with rice/potatoe and steamed veggies
S-1/2 tuna sandwich or soy protein shake w/strawberries
D-chicken/fish with rice/potatoe and steamed veggies
S-Soy protein shake
Workout program
M-spin and legs
Tu-chiropractor visit-off day
Wed- Shoulders (at home) Pilates (teach) and cardio (Zumba)
Thu- teach both Spin and Pilates
Fri-Circuit (teach) Back and bis
Sat- Cardio Chest and tris
Sun-off
Last edited:
n8vesouljagirl
New member
Hello everyone, I'm new to the game so bare with me on this. I'm 25yrs old, 5' 7" and 145plds, as for body fat % good question. I've tried my hand at the gym thing, but never stuck with it, but I'm bound and determined to do it now! I'll be away from home for the next 6 months and when I get back I'd like to show my husband I've still got sexyness...lol. I'm a natural runner, so cardio is cake. I want to learn what there is to learn about lifting weights and getting that kick ass bod like some of you ladies on here. I've got tendinitos (?) in my left shoulder so it hurts some. Where do I start on this site to read up on stuff? I'm currently in Iraq so I got plenty of time on my hands to work it out....so I appreciate all the advice you've ladies before me put out for beginners like me.
n8vesouljagirl
New member
Oh yeah my routine goes like this:
Food Intake:
Bk: Special K Cereal, fruit, milk, coffee, Peanut Butter Wheat Toast or
Oatmeal w/ chopped Bananas, Juice, coffee, fruit.
Water in between Bk & Lunch
Peanuts, granola bars for snack
Lunch: Salad: Lettuce, Tomatoe, Shredded Cheese, Ham & Fat Free Ranch, Gatorade. potato salad w/ a small piece of chicken or rice, Chicken, Potatoe (Sometimes Mashed or 1/2 Baked), calliflower, broccoli, corn, or carrots
Dinner: Shrimp, Lobster, Salad *same as above* potatoes, broccoli w/ cheese, rice, basically the same as lunch but I mix them up if I know I'm not going to have a slow night and I don't want to eat heavy and just sit there. I try and eat good before I go to the gym so I'll have some energy.
Work Out is like so:
Generally we do section Work-Outs every M-W-F at 0600 that consist of Muscle Failure, Cardio & Sports Day. Lame I know reason for me doing P.T on my own.
But my workout is this:
M: Tri's & Back some cardio
T: Bi's/Abs
W: Shoulders/ some cardio
T: Delts
F: Legs/Calves/Abs
S: Pyramid/calastics/ some cardio
S: Rest
Seem's extensive, but my Husband works out and has set me up w/a routine. I think I'll have more arms then abs then I want. Hench I need a womens advice.
Food Intake:
Bk: Special K Cereal, fruit, milk, coffee, Peanut Butter Wheat Toast or
Oatmeal w/ chopped Bananas, Juice, coffee, fruit.
Water in between Bk & Lunch
Peanuts, granola bars for snack
Lunch: Salad: Lettuce, Tomatoe, Shredded Cheese, Ham & Fat Free Ranch, Gatorade. potato salad w/ a small piece of chicken or rice, Chicken, Potatoe (Sometimes Mashed or 1/2 Baked), calliflower, broccoli, corn, or carrots
Dinner: Shrimp, Lobster, Salad *same as above* potatoes, broccoli w/ cheese, rice, basically the same as lunch but I mix them up if I know I'm not going to have a slow night and I don't want to eat heavy and just sit there. I try and eat good before I go to the gym so I'll have some energy.
Work Out is like so:
Generally we do section Work-Outs every M-W-F at 0600 that consist of Muscle Failure, Cardio & Sports Day. Lame I know reason for me doing P.T on my own.
But my workout is this:
M: Tri's & Back some cardio
T: Bi's/Abs
W: Shoulders/ some cardio
T: Delts
F: Legs/Calves/Abs
S: Pyramid/calastics/ some cardio
S: Rest
Seem's extensive, but my Husband works out and has set me up w/a routine. I think I'll have more arms then abs then I want. Hench I need a womens advice.
hello thread in the forum. 
littleblondy
New member
Hey ladies!
Hi i am new here and i read the top post and thought i would answer those questions.
135lbs, 5'6", 23%
I have made most of my goals which is so awesome, i was 175lbs a year and a half ago and am back in to a size 4, my boyfriend is my trainer he has been doing it for 12 years which makes it easy for me to get all the things i need when it comes to lifting and what to eat. My goals now are to loss just a few more pounds to really see all the muscle that i have built up. I have just got to a point where i cant loss any weight even with changing my diet and cardio. So i was thinking about looking into winstrol just for that last few pounds of bodyfat and to gain some more lean muscle. I wanted to talk to some women that may have taken it or are taking it.
Thanks all for listening.
Hi i am new here and i read the top post and thought i would answer those questions.
135lbs, 5'6", 23%
I have made most of my goals which is so awesome, i was 175lbs a year and a half ago and am back in to a size 4, my boyfriend is my trainer he has been doing it for 12 years which makes it easy for me to get all the things i need when it comes to lifting and what to eat. My goals now are to loss just a few more pounds to really see all the muscle that i have built up. I have just got to a point where i cant loss any weight even with changing my diet and cardio. So i was thinking about looking into winstrol just for that last few pounds of bodyfat and to gain some more lean muscle. I wanted to talk to some women that may have taken it or are taking it.
Thanks all for listening.
tylaseashell
New member
Hi everyone... I just signed up here because I have been working out for years and just can't seem to reach my goals as far as appearance.... maybe i can seek out some advice here.... I hope to!! I've been working out off & on since I was about 15, but here for about 5 years I've been working out hard core and I'm pissed because I don't look the way I want to. I take glutemine and Amino Acids the only thing I'm bad about is the protein shakes. I don't know if breastfeeding has to do with anything but any advice would be much appreciated.
STATS:
weight - 116, height 5'2" , bodyfat% - around 16%
goals -- my main goal is to be more cut everywhere, build calves (my calves are really small) and if possible build my glutes up, you know ...bigger
- I work out 4-6 days a week and I will be honest I don't do much cardio at all...after I had my baby 6 months ago I started doing aerobics twice a week and felt I lost too much weight so i stopped.
- I eat real healthy, alot of proteins... my eating schedule consists of eating small meals every 3 hours I mostly eat eggs in the morning with some form of meat (turkey bacon/ turkey sandwich meat) I cook alot of chicken, Tilapia, Turkey mignon, brown rice and always some type of vegetable..mostly green beans, broccoli, carrots and green beans.
- NO medical concerns... thank the Lord!!
STATS:
weight - 116, height 5'2" , bodyfat% - around 16%
goals -- my main goal is to be more cut everywhere, build calves (my calves are really small) and if possible build my glutes up, you know ...bigger
- I work out 4-6 days a week and I will be honest I don't do much cardio at all...after I had my baby 6 months ago I started doing aerobics twice a week and felt I lost too much weight so i stopped.
- I eat real healthy, alot of proteins... my eating schedule consists of eating small meals every 3 hours I mostly eat eggs in the morning with some form of meat (turkey bacon/ turkey sandwich meat) I cook alot of chicken, Tilapia, Turkey mignon, brown rice and always some type of vegetable..mostly green beans, broccoli, carrots and green beans.
- NO medical concerns... thank the Lord!!
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