Anavar/clen feedback needed

[fitness deity]

I create a diet and training program from info Ive gathered but i need feedback to get max results.

My Stats: female 5'5, 140lbs, bf 19%
Been training for yrs and dieting as well.

Cutting cycle
Clen 2 weeks on/off -------------- 80mg ---------------- 12 weeks
Anavar -------------------------------------5mg ------------------12 weeks
Nolvadex (not sure if needed) -10mg-------------------3 weeks

Training (Heavy--Pyramid rep range of 12-6)

mon---chest/biceps/abs-------------------------------------cardio 80 mins
tues---quads/calves-------------------------------------cardio 45-60 mins
wed----off-----------------------------------------------------cardio 80 mins
thur----back/triceps-------------------------------------cardio 80 mins
fri-------shoulders/abs-------------------------------------cardio 80 mins
sat-----hamstrings/qlutes-------------------------------------cardio 45-60 mins
sun----off

Cardio is usually stepmill (revolving stairs), elliptical, incline on treadmill and arctrainer
Its usually done first thing in the morning after weights unless its the day I do 80 mins I split it into two.


Diet (low carbs (60g), high protein (170g), mod fat(60g) )= calories around 1500-1600

M1: WHOLE EGGS 2
EGG WHITES
OATMEAL 1/2 CUP

M2: PROTEIN SHAKE 1.5 SCOOP
ALMONDS

M3: CHICKEN BREAST 4OZ
ASPARAGUS 1 CUP

M4: CHICKEN BREAST 4OZ
ASPARAGUS 1 CUP

M5: SALMON 5OZ
ASPARAGUS

M6: PROTEIN SHAKE 1.5 SCOOP (if needed)

Every sunday allow a cheat meal (usually thai food)


AFTER 6 WEEKS ON DIET CHANGE TO

6 MEALS OF TILAPIA (4OZ ) AND ASPARAGUS (1 CUP)

Other supp:
multi
vitamin c & e

I know thats a lot but I like being detailed to get the best feedback as possible.
I was working with some guy who put me on winstrol, in a week my hair started to thin so i stop it immediately. However I heard Anavar (var) is okay on hair.
As for the guy hes no longer helping me becuz his help came with strings

I want to compete but dont really have the help so Im willing to lean out as much as possible on my own and see where it takes me.

Thank you in Advance
Dolly

 

[Blondie_Bombshell]

Hi Dolly welcome to the board! How old are you?


Track your diet for a day on fitday.com so we can get the macros of this diet.


I think 6 meals of tilapia and asparagus is ridiculous. WHy would you eat that? Especially if you are not prepping for any comps.

I NEVER do cardio after weights. I have never found it to be beneficial. Plus, I am so tired after I lift that I dont want to do cardio. I do empty stomach AM cardio for 25 mins/day 4-5 days a week. That has worked better for me than doing longer sessions.

You also should run post cycle therapy (pct) here is some info on that http://www.steroidology.com/forum/w...119-post-cycle-therapy-women.html#post2647451

 

[fitness deity]

Thank you for responding Blondie...
Im glad to be on here...by the way Im 30 years old.
Ive been tracking my diet on fitday for over a year now so heres the macros for this diet:
M1: WHOLE EGGS 2
EGG WHITES
OATMEAL 1/2 CUP
(Cal: 342 Fat: 15, Carbs 27, Protein 25)

M2: PROTEIN SHAKE 1.5 SCOOP
ALMONDS
(Cal: 373 Fat: 18, Carbs 10, Protein 41)

M3: CHICKEN BREAST 4OZ
ASPARAGUS 1 CUP
(Cal: 294 Fat: 13, Carbs 7, Protein 38)

M4: CHICKEN BREAST 4OZ
ASPARAGUS 1 CUP
(Cal: 294 Fat: 13, Carbs 7, Protein 38)

M5: SALMON 5OZ
ASPARAGUS
(Cal: 315 Fat: 15, Carbs 8, Protein 38)

TOTAL: (Cal: 1618 Fat: 73, Carbs 60, Protein 180)

I was going to do the 6 meals of tilapia and aparagus just so i can lean out faster. If I dont need it Ill eliminate it.

I do cardio after weights in the morning because I work from 3pm-11pm...and sometimes Im on call =P My schedule doesnt really allow me to train am and pm...the only time i can do two sessions are early in the morining before breakfast and a session after breakfast. I was thinking doing all this cardio will lean me out in the shortest time as possible while on gear.

 

[Wonderwoman82]

Wow! That's alot of cardio..lol. I would have to agree with Blondie, it doesn't seem as beneficial to do so much cardio after weight training. With myself, I used to do a ridiculous amount of cardio while weight training. Once I cut it back to more intense shorter session I started seeing better results. I sometimes may do cardio after a training session, but it would be 20 mins only max. I keep cardio to non weight days and I'll pump out 50-60mins session

As far as anavar, I have heard that it's a better choice than winstrol...altho keep in mind no matter what anavar still has it's harsh side effects. Definitely start low!
For leaning out, just like alot of people say, it's truly all diet! Perhaps post your diet stat's on 3J's diet advice thread, he'll help you out
Good luck, and welcome aboard

 

[fitness deity]

Thank you wonderwoman....

Question:
If Im lifting 5 days...do only 20 mins cardio after workout and the other 2 days (non weights) about 60 mins? (I was under the impression to burn bodyfat you must do atleast 45-60 mins cardio if u have a lot to lose =P )
Is it because gear required less cardio and more muscle building?
As for anavar, Im not planning on taking more than 5mg since Im running it for 12 weeks.
PS: I posted my diet on 3J thread...waiting for feedback

 

[Miss Muscle]

I don't understand your goals....what are they exactly? To lean out anymore.

I'm okay with cardio after weights personally....I find I burn fat great that way as I've used up my glycogen stores with weights. Cardio after weights and first thing in morning is best to use up fat stores. But like Blondie and Wonder were saying they are too tired. I like getting all of my working out done in one shot all at once....but it's really a personal preference.

If you like asparagus great....but I would find that bland as hell.

I would get some fish oils in your diet and I would say you could up your cals. 1500 - 1600 at 19% bodyfat...I would think you could go 1800 for a while still and continue losing.

You can lose bodyfat with shorter sessions of cardio but I wouldn't go under 20 minutes. One of the reasons longer cardio is suggest is due to burning off the carbs (glycogen). Once you've used up most of your carbs then your body starts using fat for fuel and you burn more.

It's really preferential but I would say why not go 4 days of cardio at 40-60 minutes with some HIIT.

I'm guessing you are at a plateau right now?

BTW....tilapia and asparagus is a common diet technique....I personally prefer egg/egg whites and green beans but to vary your protein would be best for extra nutrients. Fish is the protein with the least amount of fat besides shakes/egg whites but a tiny bit of fat won't hinder you.

 

[fitness deity]

Thank u for the feedback everyone!!! Very much appreciated!!

 

[LilBit]

Just a piece of advise... Anyone who knows fish knows that Tilapia is not good for you. It has low levels of omega-3s and very high levels of omega-6 fatty acids. Omega-6s that tend to increase inflammation, blood clotting, and cell proliferation. Omega-3 fatty acids are anti-inflammatory.

Tilapia is worse than that of 80-percent-lean hamburger, doughnuts and even bacon which people would know if they did their research. Even many muscle mags have stated this FACT!! Salmon, sardines, and herring are some of those that are healthy.

As for leaning out winstrol, anavar, and clen are awesome but since you didn't like winstrol stick with what you are doing now.

Personally I just came off of an anavar, winstrol, and clen cycle and within a week noticed a big difference in my arms. A few weeks later in my mid section. Of course my dieting and workout routine is right on which is a big part of it. I went from 15% BF to 9% BF within a few weeks.

My husband and many of our guy friends were so impressed that they all went out and started the cycle. I recently got my friend who is a female started on the same and she has been on it for 3 weeks and loves it. She has already noticed a big difference.

Since I have posted twice to Miss Muscle's request for me to post up the scientific proof about my statements about tilapia and which mag has also stated these facts and these post were NOT APPROVED by the moderators for your viewing here are those links and the mag...

http://www.drweil.com/drw/u/QAA400472/Avoid-Tilapia.html

http://food-facts.suite101.com/article.cfm/tilapia-not

http://adajournal.org/

The mag is..
Fitness Rx for women...December 2009, Volume 8, Number 6, page 36

 

[Miss Muscle]

I disagree LilBit....Tilapia is a fine fish. I don't know where you get your research from but if you look at any scientific studies.....(I suggest google scholar)....you'll find Tilapia is fine....even excellent. Saying it is worse than bacon and doughnuts is bunk. I however encourage you to post up these studies that say this. And muscle mags RARELY have any scientific evidence or articles. And if they do they are usually about AAS....not nutrition. I'd also like the muscle mag that said this as well...thx.

Omega 6 is hugely important but like every other thing out there too much in excess is not good. Same with omega 3's though. Excessive is bad.

So tilapia is a fine choice but in my opinion bland as hell and so very unfilling!

 

[Miss Muscle]

Thank u for the feedback everyone!!! Very much appreciated!!

You have a nice shape to your physique!

 

[fitness deity]

Thank you Miss Muscle...took that pic last Nov. when I was preparing for a show. However, I WANT to look even better!!

I finally cut down on cardio for 40-60 mins 4-5 days a week. With the cardio cut back and the diet 3J has me on and heavy lifting Im already seeing huge differences even people around me noticed even though its only been a week. Im getting stronger, more muscular and leaner. My body responses fast to any changes. I think these changes are what my body needed and I wanted.
Thank u for the advice to all those who took the time out to respond. I cant wait to reach my goal!!!