Introductions - Here's my plan

[stronger_roots]

Good morning Ladies!

I have been reading up on this site for months now and decided it was time to finally post. Sorry for the length but I'm trying to dump all the info you guys usually ask for in the first post.

Stats:

Female - 30 - 5'10" - 145lbs - 26-28% BF (guessing)

Training:

I have been athletic all if my life, through basketball, football, running and now weight lifting. I've really enjoyed lifting heavy weights and have been doing so for 2 years.

Early on I was doing an Upper/Lower split M/T and TH/F. As I've improved my form and increased intensity I have change that to a M/W/F split of Back/Bis, Chest/Tris, Legs/More Legs. I can be more specific as to the exercises if needed, but a focus on compound lifts, 4 sets, reps 8-12 depending on set#.

I have been doing minimal cardio. 5-10 min warm-up and sometimes 30 min of steady-state uphill walking on Tues or Thurs.

Diet:

I pack my food most anywhere I go, unless I'm allowing myself a cheat meal, so I eat the same thing most every day...with a few minor variations.

Breakfast:
Protein shake, 1/2 c oats, 1/4c dried cranberries
OR
3-4 Eggs with Broccoli and Banana

Workout

Post Workout (or snack on non-WO days):
Banana
Greek Non-fat Yogurt cup OR Protein Shake

Lunch:
4-5 oz Chicken Breast (baked)
4-6oz Sweet Potato (baked)

Snack:
Gala Apple
Protein Shake or Can of Tuna or 1 oz Almonds

Dinner:
5-6 oz Chicken Breast (baked)
2-3 cups Broccoli (steamed or sauteed)

Snack: (not always)
1/2 cup NF Cottage Cheese
2 Tbs Natural Peanut Butter

Throughout the day I am drinking water and only have 1-2 cups of coffee in the morning.

Going forward:

Here is where I'd love some advice. I'm looking to continue to add muscle while eating at right above maintenance calories. I'm going to be my very first cycle with Anavar and the plan is to take 5mg in the morning and again at night.

Q: For those of you who have done an Anavar-only cycle, do you recommend taking it on an empty stomach? I'm also going to continue with my creatine/glutamine supplementation and throwing in some Milk Thistle for good measure.

Q: How does my diet looks as far as protein intake, carbs and nutrient timing. I work out around 8-9 am depending on my work schedule.

Q: Since this is my first cycle, how long would you suggest I run this through? Or should I play it by ear and see how I respond?

Q: I'm planning on keeping my training routine the same, but adding more cardio to the mix during the cycle. Thoughts?

I'd love to keep a log of my progress as I move through this cycle. I'm very strict with the diet and workouts so I expect to see even more great results!

Thank you all!
Stronger Roots

 

[superqt4u2nv]

Good morning Ladies!

I have been reading up on this site for months now and decided it was time to finally post. Sorry for the length but I'm trying to dump all the info you guys usually ask for in the first post.

Stats:

Female - 30 - 5'10" - 145lbs - 26-28% BF (guessing)

Training:

I have been athletic all if my life, through basketball, football, running and now weight lifting. I've really enjoyed lifting heavy weights and have been doing so for 2 years.

Early on I was doing an Upper/Lower split M/T and TH/F. As I've improved my form and increased intensity I have change that to a M/W/F split of Back/Bis, Chest/Tris, Legs/More Legs. I can be more specific as to the exercises if needed, but a focus on compound lifts, 4 sets, reps 8-12 depending on set#.

I have been doing minimal cardio. 5-10 min warm-up and sometimes 30 min of steady-state uphill walking on Tues or Thurs.

Diet:

I pack my food most anywhere I go, unless I'm allowing myself a cheat meal, so I eat the same thing most every day...with a few minor variations.

Breakfast:
Protein shake, 1/2 c oats, 1/4c dried cranberries
OR
3-4 Eggs with Broccoli and Banana

Workout

Post Workout (or snack on non-WO days):
Banana
Greek Non-fat Yogurt cup OR Protein Shake You MUST have protein post workout a shake is preferable but most any other protein source is good as well.

Lunch:
4-5 oz Chicken Breast (baked)
4-6oz Sweet Potato (baked)

Snack:
Gala Apple
Protein Shake or Can of Tuna or 1 oz Almonds

Dinner:
5-6 oz Chicken Breast (baked)
2-3 cups Broccoli (steamed or sauteed)

Snack: (not always)
1/2 cup NF Cottage Cheese
2 Tbs Natural Peanut Butter

Throughout the day I am drinking water and only have 1-2 cups of coffee in the morning.

Going forward:

Here is where I'd love some advice. I'm looking to continue to add muscle while eating at right above maintenance calories. I'm going to be my very first cycle with Anavar and the plan is to take 5mg in the morning and again at night.

Q: For those of you who have done an Anavar-only cycle, do you recommend taking it on an empty stomach? I'm also going to continue with my creatine/glutamine supplementation and throwing in some Milk Thistle for good measure.

You can try both ways for me at first it bothered my stomach but now not at all.

Q: How does my diet looks as far as protein intake, carbs and nutrient timing. I work out around 8-9 am depending on my work schedule.

Plug it into wwww.fitday.com come back with the macro's then I can tell you

Q: Since this is my first cycle, how long would you suggest I run this through? Or should I play it by ear and see how I respond?

12 weeks unless of course the sides are negative then drop it but that is very unlikely with var

Q: I'm planning on keeping my training routine the same, but adding more cardio to the mix during the cycle. Thoughts?

If your trying to gain muscle I would do a lifting routine that is lower reps focus on strength gains and the muscle will come a bi product. More cardio on cycle is fine and will help make sure you gains are lean gains.

I'd love to keep a log of my progress as I move through this cycle. I'm very strict with the diet and workouts so I expect to see even more great results!

Thank you all!
Stronger Roots

Welcome to Elite thank you so much for the detailed post the more info the better in these first posts. See my marks in red.

 

[stronger_roots]

Thank you for the reply superqt.

Here are my macros for a typical day:

Total Cals - Protein - Fat - Carbs
1800 - 180g - 50g - 180g

Like I said in my first post, I try to eat the same thing most every day for the sake of ease, so my macros typically fall right in line with that. On non workout days my carbs fall closer to 140g and calories are a bit less as well because of it.

Regarding changes to my routine, will I noticed a faster recovery time as well?

For those ladies that have cycled with var before, have you noticed any change to your appetite or any non-physical change like that?

Thank you,
SR

 

[superqt4u2nv]

Thank you for the reply superqt.

Here are my macros for a typical day:

Total Cals - Protein - Fat - Carbs
1800 - 180g - 50g - 180g

Like I said in my first post, I try to eat the same thing most every day for the sake of ease, so my macros typically fall right in line with that. On non workout days my carbs fall closer to 140g and calories are a bit less as well because of it.

Regarding changes to my routine, will I noticed a faster recovery time as well?

For those ladies that have cycled with var before, have you noticed any change to your appetite or any non-physical change like that?

Thank you,
SR

You will recover faster for sure var is given to aids patiance so they don't waste away you can increase cardio and training a good amount when on cycle.

It never made me more hungry but I did get bad acid refulx with it if I touched crystal light which I stay away from now anyways.