Female S4 log, 35 years old (Sponsored by SarmsSearch.com)
- Thread starter MilkandDeadlifts
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Yjyankee
New member
Same here!!
cybrsage
New member
What is IIFYM?
MilkandDeadlifts
New member
It's just a catch all term for eating at a set of P/C/F macros, as opposed to eating/not eating certain foods.
The vast majority of my meals are basically 4-5 oz of meat, .5-1 cup of rice or potato, a cup of frozen veggies. I usually eat some candy or a donut before I work out lol
Megatron28
Moderator
If It Fits Your Macros. Define your macros target and eat whatever you want to fit within those constraints. Ice Cream? No problem if you have fat and carb grams remaining in your "budget".
3J
Super Moderator
really matters to how youre progressing..
i would personally raise it 200 cals per check in till youre getting about 1.5lbs a week..
do you follow a proper weight and measurements protocol???
here is an article i wrote on proper weight and measurements
Proper Protocol for Weight and Measurements
Over the years as a sports nutritionist I have seen many people get confused over the proper protocol of weights and measurements. What do I mean by weights and measurements? Weight would be the weight that you take to see if you are progressing in the journey to your goals. Measurements are the specific measurements you take with a tailors tape measure. I will discuss both and also cover the proper timing of weight and measurements to get the least biased results.
Biased results, what could you mean??
Well, there are a lot of factors that come into play in terms of your weight and how biased it can be. Water intake, sodium intake, bloat secondarily to hormone levels (high estrogen levels), carbohydrate intake, and time of weighing all play a factor in your weight. Lets cover them all.
Time of weighing
The time of day that you weigh yourself will play a heavy factor on the bias of your weight. It should be obvious that when you weigh yourself at night you will naturally weigh more than you did in the morning due to food and fluid intake. Your body will be carrying more weight that will be expelled. typically a person can weight 5-10lbs more at night than they do in the morning!!
Water intake
This is simple if you went from drinking very little water to a lot of water quickly your weight will go up. Your body does not have time to expel that water through the kidneys and it will hold on to what it can if you were dehydrated (hyper-volume state). It is wise to keep your water intake consistent. Usuaully a gallon a day is more than enough.
Sodium intake
Sodium, or salt, will play a factor on how much water your body holds. The more sodium you have in your system the more water your body wants to hold on to. If you ate a large salty meal expect to weigh more the next day due to bloat.
Bloat due to hormone levels
If you have high estrogen levels or an imbalance of hormones your body will hold water weight. Many body builders experience this with the use of steroids. Keep that in mind if you plan on cycling.
Carbohydrate intake
People seem to miss the obvious, its called carbo-HYDRATES for a reason. The more carbs you take in the more you will weigh. Carbs cause you to hold water weight!
Proper weighing and measuring Protocol
Your weight and measurements should always be taken first thing in the morning before you eat or drink anything and after the bathroom if needed. This will cause the least biased weight so long as you have been following your diet strictly and not cheated. The weight should be taken once a week on the same day every time. If you cheat the day before with a high carb and salty food then your weight will be biased due to the bloat that comes with carbs and salt. Your weight should also always be taken the same day of the week especially if you are on a carb cycle type diet. With a carb cycle diet the weight should be taken the morning after the lowest carb day.
For example if your carb cycle looks like this:
Monday high day
Tuesday medium day
Wednesday low carb day
Thursday high day
You should be weighing yourself Thursday morning since Wednesday was your lowest carb day of the week and therefore has the least bias.
Measurements:
With a tailors tape measure, you should measure the following areas:
***8226; Neck
***8226; Chest
***8226; Stomach at belly button
***8226; Waist line (where your pants sit when worn properly)
***8226; Biceps with arms extended out to side
***8226; Thighs
***8226; Calves
***8226; Forearm 3 inches from elbow
With the above measurements you can get a more complete idea of how your body is changing. If your weight were to not be moving but your losing inches on your stomach and waist line that would be good news wouldn't it? Remember not to solely depend on weight or measurements only, you have to look at the big picture!
MilkandDeadlifts
New member
MilkandDeadlifts
New member
OK, It I took measurements (finally) over the weekend. I must say, I'm pretty disappointed in how far I slipped since my injury in January, but I'm trying to lay the smack down now!
I usually weigh myself I'n the morning after waking. I don't give a lot to credence to the number on the scale because, as 3J stated, water fluctuations can make me crazy.During my cycle it's normal to gain and lose 8lbs of water in a day, and now adding more food/more carbs will mess with the numbers.
My measurements are as follows :
Biceps Right flexed, 13 1/4 soft 12 1/2
Biceps Left flexed, 12 3/4 soft 12
Ribs (bra line) 31
Waist upper 29 1/2
Navel 34
2" below navel 35
Hips (widest part) 37
Calf Left and right 14
I will remeasure every weekend for the next 4 weeks.
I'm a bit stressed that I only got to the gym 3 times week 1, this week looks hopeful for 4 times, but I am shooting for 5 times.
Unfortunately, my town's only gym is only open the hours I'm a work many days
I'm hopeful the S4 will help make up for some of that...
Thus far, no night vision/yellow vision sides. Feeling fantastic!
I usually weigh myself I'n the morning after waking. I don't give a lot to credence to the number on the scale because, as 3J stated, water fluctuations can make me crazy.During my cycle it's normal to gain and lose 8lbs of water in a day, and now adding more food/more carbs will mess with the numbers.
My measurements are as follows :
Biceps Right flexed, 13 1/4 soft 12 1/2
Biceps Left flexed, 12 3/4 soft 12
Ribs (bra line) 31
Waist upper 29 1/2
Navel 34
2" below navel 35
Hips (widest part) 37
Calf Left and right 14
I will remeasure every weekend for the next 4 weeks.
I'm a bit stressed that I only got to the gym 3 times week 1, this week looks hopeful for 4 times, but I am shooting for 5 times.
Unfortunately, my town's only gym is only open the hours I'm a work many days
I'm hopeful the S4 will help make up for some of that...Thus far, no night vision/yellow vision sides. Feeling fantastic!
MilkandDeadlifts
New member
3J
Super Moderator
perfect.. now do it weekly.. same day.. same time..
and keep in mind the possible biases that can come up in the article i wrote
MilkandDeadlifts
New member
MilkandDeadlifts
New member
I made it in today for a quick session to catch up on accessory stuff I missed out on the last few days (I go to a small, crappy gym. Sometimes the wait to get to equipment being abused by half squatters is just too long). Got in some quad/glue/ham/ and shoulder work.
Should be able to make it in tomorrow as well.
I think I may be having some mild vision sides now... Unsure if it was overly dark inside when I went to work this morning, or if I'm having an issue adjusting to light/dark. Will keep tabs on it. Other than that: libido seems the same, attitude general mood is same, and appetite also is the same, though I believe it should increase??
Thoughts?
Should be able to make it in tomorrow as well.
I think I may be having some mild vision sides now... Unsure if it was overly dark inside when I went to work this morning, or if I'm having an issue adjusting to light/dark. Will keep tabs on it. Other than that: libido seems the same, attitude general mood is same, and appetite also is the same, though I believe it should increase??
Thoughts?
MilkandDeadlifts
New member
View attachment 562570
Hope this goes through... My hands and lower arms have been very vascular (for me) for the last few days
Hope this goes through... My hands and lower arms have been very vascular (for me) for the last few days
MilkandDeadlifts
New member
View attachment 562571
Trying to get some "before" pics up, but it's hard to not show too many identifying tattoos!
Trying to get some "before" pics up, but it's hard to not show too many identifying tattoos!
Yjyankee
New member
S4 made light adjustment for me very difficult. When I'd come back inside a building, it took a long time to get used to the darkness. Going outside w/out sunglesses just wasn't an option.. BUT - that all subsides a day or 2 after you get off. A small price to pay for the benefits you're already seeing from S4. That vascularity is awesome! I love that tight feeling.
Ziegler
light weightlifter
This doesnt show much vascularity sir. Not a single vein showing up on the bicep shot either. Pump up those forearms flex and pop those veins out.
Last edited:
MilkandDeadlifts
New member
Hey, I have fat arms... And I never have visible veins in my hands unless I'm significantly lighter than I am now. I'm just trying to keep a positive log, and I appreciate that folks are (usually) positive here too... Thanks for stopping by, feel free to go at any time
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