Approved Log My Harp2011 Serious help cutting log - Female

[ceo]

sister I will predict by the time we get to page 25 you'll have a completely different physique

 

[ballin2504]

Phenomenal start to this

 

[MasonicBodybuilder]

Great start to the log! I am definitely in to follow along and help where I can.

 

[Harp2011]

Jan25 weigh in 169.4lbs

2 Alcar coffee
Wait 30 minutes then cardio 60 minutes treadmill, 4 miles

Meal 1.
8 oz ground bison 90/10 baked, 1/2 tbsp olive oil, 110g fresh spinach, 99g cherry tomatoes, 60g iyo queiro guac,.
4 cod liver oil, vitamin K2/D3, multivit,

Meal 2.

20g Bob’s Redmill high fiber oats
2 scoops levels casein
6 gels Mavs omega 3

Meal 3
4 oz Baked chicken breast, Broccoli sauteed 1, tbsp olive oil, 100g hyacinth beans

Workout:
Overhead Press T1
Warmup : 3 sets of 10x 45 lbs,
Work sets:
10 x 52.5 lbs,10 x 52.5 lbs ,
PR check 10 x 60lbs,10 x 60lbs, 10 x 60lbs

Overhead press T2
5 sets of 10 x 52.5 lbs

Bent over barbell row T2
Warm up: 2 sets of 12 x 52.5 lbs
Work: 5 sets of 10 x 80lbs
BW Calf raises- done between sets slow, AMRAP

T3: super-set
Overhead Tricep ext- 3 sets 10 x 15lb DBs
Kettlebell swing:
3 sets 30 alt. swings, 25lb KB
Ab roller 2 sets of 15

So, my sleep is good, and GW, Ostarine arrived today. Calories low, but i just was not that hungry, protein good at 150 .
Tomorrow starts the supplement cycle on those. Why not next week? I’m excited now lol!
New lifting cycle tbd or run this one again with some modifications to accessories, I’m thinking about it.

 

[MUSTANG_18]

Jan25 weigh in 169.4lbs

2 Alcar coffee
Wait 30 minutes then cardio 60 minutes treadmill, 4 miles

Meal 1.
8 oz ground bison 90/10 baked, 1/2 tbsp olive oil, 110g fresh spinach, 99g cherry tomatoes, 60g iyo queiro guac,.
4 cod liver oil, vitamin K2/D3, multivit,

Meal 2.

20g Bob’s Redmill high fiber oats
2 scoops levels casein
6 gels Mavs omega 3

Meal 3
4 oz Baked chicken breast, Broccoli sauteed 1, tbsp olive oil, 100g hyacinth beans

Workout:
Overhead Press T1
Warmup : 3 sets of 10x 45 lbs,
Work sets:
10 x 52.5 lbs,10 x 52.5 lbs ,
PR check 10 x 60lbs,10 x 60lbs, 10 x 60lbs

Overhead press T2
5 sets of 10 x 52.5 lbs

Bent over barbell row T2
Warm up: 2 sets of 12 x 52.5 lbs
Work: 5 sets of 10 x 80lbs
BW Calf raises- done between sets slow, AMRAP

T3: super-set
Overhead Tricep ext- 3 sets 10 x 15lb DBs
Kettlebell swing:
3 sets 30 alt. swings, 25lb KB
Ab roller 2 sets of 15

So, my sleep is good, and GW, Ostarine arrived today. Calories low, but i just was not that hungry, protein good at 150 .
Tomorrow starts the supplement cycle on those. Why not next week? I’m excited now lol!
New lifting cycle tbd or run this one again with some modifications to accessories, I’m thinking about it.

@Harp2011 calories low i agree you can add something to make you full like higher fiber with a protein bar and add 2 tbps of psyllium husk/day

supplement cycle is good but start low dose
10mgs cardarine gw
and nothing over 10mgs ostarine mk

you do need n2guard but make sure you get real n2guard from n2bm not the fakes floating around

N2Guard. The most complete formula ever designed to be used by competitive Bodybuilders!

N2Guard was designed to lower blood pressure, remove excess water bloat, and lower bad cholesterol while increasing HDL.

www.needtobuildmuscle.com

 

[Harp2011]

Jan 26
2 Alcar, coffee

1 hour fasted 4.5 miles outside, nice weather

Meal 1 , 1:15 pm

40g bobs redmill High fiber oats
70g Publix frozen blue berries
2 scoops 365 whey protein
6 Mav omega 3 gelcaps
Vitamin K2/D3

Meal 2 4:30pm
180g plain 0% fat siggis yogurt
100g fresh ground peanut butter

Meal 3 , 7:30pm
Cherry tomatoes
65g fresh Spinach
80g hyacinth beans
8 oz Bison meat balls

Workout New block

Squat T1
Warmup: 5x50lbs, 5x57.5lbs,
10x57.5lbs, 10x57.5lbs, 10x70lbs
Work: 5 sets of 8 x 85lbs

Incline BB Bench Press T2
Warmup: 2 sets of 8x 45lbs
Work: 4 sets of 8x65lbs, 12x65lbs

Sumo Deadlift T2
Warmup: 2 sets 8x65lbs
Work: 5 sets 8x85lbs

Pushups T3

8reps knee assist
7 reps reg

Calories right at 1600 today…

 

[the_alcatraz]

Jan 26
2 Alcar, coffee

1 hour fasted 4.5 miles outside, nice weather

Meal 1 , 1:15 pm

40g bobs redmill High fiber oats
70g Publix frozen blue berries
2 scoops 365 whey protein
6 Mav omega 3 gelcaps
Vitamin K2/D3

Meal 2 4:30pm
180g plain 0% fat siggis yogurt
100g fresh ground peanut butter

Meal 3 , 7:30pm
Cherry tomatoes
65g fresh Spinach
80g hyacinth beans
8 oz Bison meat balls

Workout New block

Squat T1
Warmup: 5x50lbs, 5x57.5lbs,
10x57.5lbs, 10x57.5lbs, 10x70lbs
Work: 5 sets of 8 x 85lbs

Incline BB Bench Press T2
Warmup: 2 sets of 8x 45lbs
Work: 4 sets of 8x65lbs, 12x65lbs

Sumo Deadlift T2
Warmup: 2 sets 8x65lbs
Work: 5 sets 8x85lbs

Pushups T3

8reps knee assist
7 reps reg

Calories right at 1600 today…

@Harp2011 good day but I would up the calories a bit by 100-200 add some more omega 3 fats i see you have 6 but try to get distilled fish oil

 

[stevesmi]

that is an awesome update
try to find some walking or jogging buddies that you can go with that really makes it more fun and safe
there are running groups everywhere I used to be part of one that meet up after work and usually in the evenings

 

[Harp2011]

that is an awesome update
try to find some walking or jogging buddies that you can go with that really makes it more fun and safe
there are running groups everywhere I used to be part of one that meet up after work and usually in the evenings

That’s fair. Mostly work schedule dictates my day and in the winter, weather. I like running and that’s is in part my motivation, running on my frame at this weight isn’t as much fun, more injury prone . But i don’t mind Lone Ranger running, there places here walk/run and female runner friendly. Always being careful and my guy goes too most days.
But yes there s few groups here, mostly twice a week running groups.

 

[SteveMobsterG]

You'll use more energy on the ice