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Originally Posted by
Primemuscle
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?
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Ok posted up what she does
25 mg split on var
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Originally Posted by
Primemuscle
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?
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Yes cardio everyday. She’s way more dedicated at that than I am. Lol
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Originally Posted by
badgalaxie
Ok posted up what she does
25 mg split on var
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Then I’d say put her on 20mg winny. 10mg AM & 10mg PM
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Originally Posted by
badgalaxie
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
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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?
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Originally Posted by
Primemuscle
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?
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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.
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Originally Posted by
badgalaxie
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
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Total macro breakdown?
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Originally Posted by
German89
Total macro breakdown?
This is what she tracked today.
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Originally Posted by
badgalaxie
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.
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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.
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Originally Posted by
badgalaxie
This is what she tracked today.
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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.
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She has dropped her calories so low. Where is she going to move?
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