diet feedback please :)

[intelligentmovement]

hello,
i will be starting my first Var Cycle in 3-4 weeks. i train 4-5 days a week, 2hrs at gym, cardio + weights. i keepmy workouts at a high intensity, except for one day, of slow cardio. my goal is to lower fat % while maintaing muscle. im not big(5'3" 125lb), but naturally put on muscle.
here's my diet, please let me know what you think, any feedback would be appriciated

1st: 1/2 cup oatbran + 1/2 cup oatmeal + sbsp flax+ 3 egg whites+1/2 scoop whey+ coffee.

2nd: 1/4 Oatbran+ 1/4 cup oatmeal + 1/4 scoop whey+ coffee

3rd: 6-7oz Quinoa or sweet potato + 4.5oz fish/chick. +veggies+ 3-4 walnuts

4th: 1/4 Oatbran+ 1/4 cup oatmeal + 1/4 scoop whey.

Post workout either myoplex lite shake or 1 scoop whey + 1/4 scoop waxy maiz.

5th: 3.5oz fish/chick/meat 2-3oz Quinoa or sweet potato.+ lots of veggies+ walnuts

6th: 4egg whites + veggies+ 2 walnuts

yep thats it; caloric intake ranges between 1800-2000.

i drink 3-4L of water a day

oh and i cheat on saturday :-D

 

[Miss Muscle]

Diet looks pretty good for now. I would also supplement with fish oil in place of flax or with the flax.

I'm not sure what oatbran is. Explain?

I would only do max 3 high intensity cardio sessions per week now and have the other 2 or 3 moderate to low intensity.

You should see results with this. When you plateau let us know and we'll tweak it a bit. If you get hungry just nibble on fibrous veggies throughout the day.

Also...is Saturday one or two cheat meals or is the whole day a cheat?

Again....if you see results stick with this and when you plateau let us koow....the cheat may be the problem!

Good luck!

 

[intelligentmovement]

thank you for your reply Miss Muscle, i really value your knowledge and feedback from other posts too.
saturday has one cheat meal, lunch or dinner, i try to keep it at lunch.

oat bran, sorry not oatbran, it is the outer husk of oatmeal; it is slightly higher in protein and mostly higher in soluble fiber then just oats. since Soluble Fiber
bind with fatty acids it
prolongs stomach emptying time so that sugar is released and absorbed more slowly.
it also lowers total cholesterol and LDL cholesterol (therefore reducing the risk of heart disease, and will hopefully help counteract the Var effect of increasing LDL).

i'll tone down cardio, though that's hard for me... cardio is my stress relief from the day

another question for you Miss Muscle, in your opinion, should i start Var at 2.5 a day, or 5 a day?
boyfriend says start at 5.... but he is obviously NOT a Female

 

[Miss Muscle]

Oat bran sounds great and super healthy.

I just worried you might lose a bit of muscle with too much high intesity. However you could try it out and see if it works for you....if you aren't losing too much muscle great.

I would say start at 2.5 mg but I am super cautious. Most ladies start at 5. I would say do 2.5 for 2-3 weeks just looking for side effects and then go to 5 for the rest of the cycle. It really is up to you. I'm just picky.

 

[intelligentmovement]

thanks Miss Muscle,
yep i think i'll feel more comfortable going the conservative route and starting at 2.5, better safe then sorry.
also my natural free testosterone is 1.6 times more then the average female for my age (this was determined with blood work), so i have a feeling my body will react to Var at even small doses. just a feeling.
thanks again for your input

 

[Miss Muscle]

thanks Miss Muscle,
yep i think i'll feel more comfortable going the conservative route and starting at 2.5, better safe then sorry.
also my natural free testosterone is 1.6 times more then the average female for my age (this was determined with blood work), so i have a feeling my body will react to Var at even small doses. just a feeling.
thanks again for your input

Holy Moly! Lucky you!

You may see the opposite...it may take you more var than most woman to see a result.

Only doing it will tell. Start low because you can always go up....however you can't reverse permanent side effects.

 

[intelligentmovement]

hehe, yeah, my boyfriend was the one who got me to do the blood work; kept saying "i bet you've got high testo"... and he was right.
i did heavy contact/grappling Martial Arts for the past 10-12 years, he think that may have altered my testo, i think i naturally have high testo, therefore i gravitated toward martial arts.... chicken or the egg thing :-D

 

[Miss Muscle]

One great thing about higher test levels....higher sex drive!!

 

[intelligentmovement]

aha aha

...however, i hope i dont end up needing more Var because of it

 

[revitol]

U have a Good Diet Keep It Up!

 

[Blondie_Bombshell]

aha aha

...however, i hope i dont end up needing more Var because of it

My test levels were naturally high also, Var makes me like a hunting tiger! I swear when I am on basically all I think about is sex. Enjoy!

I can take a lot of Var with no negative sides but I get good gains with 5-10mg.

 

[intelligentmovement]

My test levels were naturally high also, Anavar (var) makes me like a hunting tiger! I swear when I am on basically all I think about is sex. Enjoy!

I can take a lot of Anavar (var) with no negative sides but I get good gains with 5-10mg.

just finishing my my first Anavar (var) Cycle, 10mg per day, split into two doses.
i LOVE it!
B.F. went down, & i ctually gained weight at same time. i Love what it did for my body composition.

no sides at all, except higher sex drive; thank God the Hubby is into AAS too

worked really hard at gym, kept diet very clean; 10mg of Anavar (var) is the way too go!

 

[Blondie_Bombshell]

just finishing my my first Anavar (var) Cycle, 10mg per day, split into two doses.
i LOVE it!
B.F. went down, & i ctually gained weight at same time. i Love what it did for my body composition.

no sides at all, except higher sex drive; thank God the Hubby is into AAS too

worked really hard at gym, kept diet very clean; 10mg of Anavar (var) is the way too go!

Good, that is exactly what it does for me, Im glad another female was able to enjoy it!

 

[Miss Muscle]

just finishing my my first Anavar (var) Cycle, 10mg per day, split into two doses.
i LOVE it!
B.F. went down, & i ctually gained weight at same time. i Love what it did for my body composition.

no sides at all, except higher sex drive; thank God the Hubby is into AAS too

worked really hard at gym, kept diet very clean; 10mg of Anavar (var) is the way too go!

Congrats on the great results! You were ver smart about your first cycle and you achieved some great things!

It's nice to see women that cycle properly.....it doesn't happen often and unfortunately that is why there are many He-She's in the world of bodybuilding.

 

[intelligentmovement]

Congrats on the great results! You were ver smart about your first cycle and you achieved some great things!

It's nice to see women that cycle properly.....it doesn't happen often and unfortunately that is why there are many He-She's in the world of bodybuilding.

thanks MM,
a lot of it was due to your help and advice

 

[3J]

hello,
i will be starting my first Anavar (var) Cycle in 3-4 weeks. i train 4-5 days a week, 2hrs at gym, cardio + weights. i keepmy workouts at a high intensity, except for one day, of slow cardio. my goal is to lower fat % while maintaing muscle. im not big(5'3" 125lb), but naturally put on muscle.
here's my diet, please let me know what you think, any feedback would be appriciated

1st: 1/2 cup oatbran + 1/2 cup oatmeal + sbsp flax+ 3 egg whites+1/2 scoop whey+ coffee.

2nd: 1/4 Oatbran+ 1/4 cup oatmeal + 1/4 scoop whey+ coffee

3rd: 6-7oz Quinoa or sweet potato + 4.5oz fish/chick. +veggies+ 3-4 walnuts

4th: 1/4 Oatbran+ 1/4 cup oatmeal + 1/4 scoop whey.

Post workout either myoplex lite shake or 1 scoop whey + 1/4 scoop waxy maiz.

5th: 3.5oz fish/chick/meat 2-3oz Quinoa or sweet potato.+ lots of veggies+ walnuts

6th: 4egg whites + veggies+ 2 walnuts
i would replace the egg whites with a very lean beef like london broil, your body will starve itself overnight.. eggs take like 2-3 hours to digest

yep thats it; caloric intake ranges between 1800-2000.

i drink 3-4L of water a day

oh and i cheat on saturday :-D

im sure your caloric intake is fine, but do you know your bmr/tdee??

bmr formula
370 + (21.6 x lbm in kilos)


what kind of split are you running?

it looks like it's gonna be close to a 40 40 20...