• Amused
  • Angry
  • Annoyed
  • ArrgPirate
  • atwork
  • Awesome
  • Bemused
  • Cocky
  • Cool
  • Crazy
  • Crying
  • deejayn
  • Depressed
  • Down
  • drinking
  • Drunk
  • eating
  • editing
  • Embarrased
  • Enraged
  • Friendly
  • gamingpc
  • gamingps
  • gamingsteam
  • gamingxbox
  • Geeky
  • Godly
  • Happy
  • hatemailing
  • Hungry
  • Innocent
  • lagging
  • livestreaming
  • loving
  • lurking
  • Meh
  • netflix
  • nostatus
  • Poorly
  • raging
  • Sad
  • Secret
  • Shy
  • Sneaky
  • Tired
  • trolling
  • Wtf
  • youtuber
  • zombies
  • Page 2 of 4 FirstFirst 1234 LastLast
    Results 11 to 20 of 36

    Thread: Need help for my girl

    1. #11
      BOP VETERAN
      This user has no status.
       
      I am:
      ----
       
      badgalaxie's Avatar
      Join Date
      Apr 2015
      Posts
      1,890
      Post Thanks / Like
      Rep Power
      65612
      Quote Originally Posted by Primemuscle View Post
      Is she doing fasted cardio in the AM?
      And is cardio everyday or how many times per week?

      And for post workout get the time consistent so have her do 15 minutes post workout instead of a range.

      For winny I’d start her at 10mg per day split into 5mg doses taken AM and PM.

      Just for reference how much var is she currently taking?


      Sent from my iPhone using Tapatalk
      Ok posted up what she does
      25 mg split on var


      Sent from my iPhone using Tapatalk

    2. Thanks Primemuscle thanked for this post
      Likes Primemuscle liked this post
    3.    Sponsored Links

      ----
    4. #12
      BOP VETERAN
      This user has no status.
       
      I am:
      ----
       
      badgalaxie's Avatar
      Join Date
      Apr 2015
      Posts
      1,890
      Post Thanks / Like
      Rep Power
      65612
      Quote Originally Posted by Primemuscle View Post
      Is she doing fasted cardio in the AM?
      And is cardio everyday or how many times per week?

      And for post workout get the time consistent so have her do 15 minutes post workout instead of a range.

      For winny I’d start her at 10mg per day split into 5mg doses taken AM and PM.

      Just for reference how much var is she currently taking?


      Sent from my iPhone using Tapatalk
      Yes cardio everyday. She’s way more dedicated at that than I am. Lol


      Sent from my iPhone using Tapatalk

    5. Thanks Primemuscle thanked for this post
      Likes Primemuscle liked this post
    6. ----
    7. #13
      BOP VETERAN
      This user has no status.
       
      I am:
      ----
       
      Primemuscle's Avatar
      Join Date
      Nov 2017
      Posts
      6,950
      Post Thanks / Like
      Rep Power
      56297
      Quote Originally Posted by badgalaxie View Post
      Ok posted up what she does
      25 mg split on var


      Sent from my iPhone using Tapatalk
      Then I’d say put her on 20mg winny. 10mg AM & 10mg PM


      Sent from my iPhone using Tapatalk
      BE PART OF THE BEST
      XTLABS CORP.

      [email protected]
      [SIGPIC][/SIGPIC]

    8. ----
    9. #14
      BOP VETERAN
      This user has no status.
       
      I am:
      ----
       
      Primemuscle's Avatar
      Join Date
      Nov 2017
      Posts
      6,950
      Post Thanks / Like
      Rep Power
      56297
      Quote Originally Posted by badgalaxie View Post
      Ok she gave me her daily. I was wrong in the 40 min cardio in the Am.


      5 am -1cup egg whites and 2 eggs

      8am- 4oz chicken spinach and 1tbs coconut oil.

      11 am- same as 8 am meal

      2 pm- 4oz lean ground beef spinach 15 almonds

      5 pm- 4 oz flank steak spinach

      8pm - Iso protein

      25 min stair stepper at 420am

      10 min hiit after lifting





      Sent from my iPhone using Tapatalk
      I’d bump cardio to 30mins fasted and 15 post workout.

      Seems like she’s doing a modified Keto diet. Which I believe you mentioned. Does she have any refeed days where she puts carbs in then depletes back down for the week?


      Sent from my iPhone using Tapatalk
      BE PART OF THE BEST
      XTLABS CORP.

      [email protected]
      [SIGPIC][/SIGPIC]

    10. ----
    11. #15
      BOP VETERAN
      This user has no status.
       
      I am:
      ----
       
      badgalaxie's Avatar
      Join Date
      Apr 2015
      Posts
      1,890
      Post Thanks / Like
      Rep Power
      65612
      Quote Originally Posted by Primemuscle View Post
      I’d bump cardio to 30mins fasted and 15 post workout.

      Seems like she’s doing a modified Keto diet. Which I believe you mentioned. Does she have any refeed days where she puts carbs in then depletes back down for the week?


      Sent from my iPhone using Tapatalk
      Kinda that’s been the issue is how much refeed ? Man I’m pretty good with coaching myself but trying to help a girl is a lot different.


      Sent from my iPhone using Tapatalk

    12. Thanks Primemuscle thanked for this post
      Likes Primemuscle, Loz liked this post
    13. ----
    14. #16
      Banned
      is JuiceBoxxx
       
      I am:
      lurking
       

      Join Date
      Apr 2013
      Location
      Ontario, Canada
      Posts
      3,002
      Post Thanks / Like
      Rep Power
      154889
      Quote Originally Posted by badgalaxie View Post
      Ok she gave me her daily. I was wrong in the 40 min cardio in the Am.


      5 am -1cup egg whites and 2 eggs

      8am- 4oz chicken spinach and 1tbs coconut oil.

      11 am- same as 8 am meal

      2 pm- 4oz lean ground beef spinach 15 almonds

      5 pm- 4 oz flank steak spinach

      8pm - Iso protein

      25 min stair stepper at 420am

      10 min hiit after lifting





      Sent from my iPhone using Tapatalk
      Total macro breakdown?

    15. ----
    16. #17
      BOP VETERAN
      This user has no status.
       
      I am:
      ----
       
      badgalaxie's Avatar
      Join Date
      Apr 2015
      Posts
      1,890
      Post Thanks / Like
      Rep Power
      65612
      Quote Originally Posted by German89 View Post
      Total macro breakdown?

      This is what she tracked today.



      Sent from my iPhone using Tapatalk

    17. ----
    18. #18
      BOP VETERAN
      This user has no status.
       
      I am:
      ----
       
      Primemuscle's Avatar
      Join Date
      Nov 2017
      Posts
      6,950
      Post Thanks / Like
      Rep Power
      56297
      Quote Originally Posted by badgalaxie View Post
      Kinda that’s been the issue is how much refeed ? Man I’m pretty good with coaching myself but trying to help a girl is a lot different.


      Sent from my iPhone using Tapatalk
      Well it’s really trial and error. You have to establish a baseline then see how fast it takes her to clear the refeed. So this is what you do.

      Say she’s eating 6 meals per day. Pick a starting carb intake. Let’s say 35g per meal for 6 meals. She keeps fats out (trace fats only) and keeps protein minimal (say 2oz per meal instead of 4). For carb sources you keep them clean. Things like: oatmeal, jasmine rice, sweet potato, rice cakes, etc. for post workout she can have cereal tho to help give her a insulin kick from the sugars and a natural shuttling effect.

      Now here’s how you track it. She takes her weight first thing before any water preferably after she goes to the bathroom, AM before cardio. That’s the pre refeed weight. The next day she weighs in to see how far up she went (most likely 2-6lbs). Then see how long it takes to get back to starting weight.

      So if she’s 157lbs pre refeed. Then the next day she’s 162 post refeed. She will weigh herself everyday until she’s back to 157. If it takes 2-3 days or less to clear then next refeed up her carbs by 10g each meal. Following the same guidelines. If it takes her more like 3 or more days to clear then next refeed keep it at 35g carbs each meal and wait until she clears it in less the 3 days then up the refeed next time around.


      Sent from my iPhone using Tapatalk
      BE PART OF THE BEST
      XTLABS CORP.

      [email protected]
      [SIGPIC][/SIGPIC]

    19. Thanks German89 thanked for this post
      Likes German89 liked this post
    20. ----
    21. #19
      Banned
      is JuiceBoxxx
       
      I am:
      lurking
       

      Join Date
      Apr 2013
      Location
      Ontario, Canada
      Posts
      3,002
      Post Thanks / Like
      Rep Power
      154889
      Quote Originally Posted by badgalaxie View Post

      This is what she tracked today.



      Sent from my iPhone using Tapatalk
      I think she can use some calories. Shes barley eating. Why is she starving herself? Unless i missed it. Is she competing? Whats her overall goal. Shes running var. Of course the scale will go up a bit if shes getting stronger.

    22. Likes Loz liked this post
    23. ----
    24. #20
      Banned
      is JuiceBoxxx
       
      I am:
      lurking
       

      Join Date
      Apr 2013
      Location
      Ontario, Canada
      Posts
      3,002
      Post Thanks / Like
      Rep Power
      154889
      She has dropped her calories so low. Where is she going to move?

    25. Thanks Primemuscle thanked for this post
      Likes Primemuscle, Loz liked this post
    26. ----
    Page 2 of 4 FirstFirst 1234 LastLast

    Tags for this Thread

    Bookmarks

    Posting Permissions

    • You may not post new threads
    • You may not post replies
    • You may not post attachments
    • You may not edit your posts
    •