Macro Help!

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    Macro Help!


    So, I am really interested in doing a cycle of Anavar but after talking with several people on here in the Anabolics Forum (who seem to know a world more than myself) seem to think that I'm not ready for a cycle because I don't have my macros down. So, I am trying to get advice on how many grams of fat/protein/carbs I should be taking a day. I'm 24, 4'11 & 110lbs. My goal is to put on lean mass and bulk a little. I work out 6-7x per week. I am also trying to cut down on cardio (20-30 mins/day) because I am paranoid about burning off the calories my body needs to put on weight. My goal weight is 120lbs. Should I try to cut and get my BF down before though? I'm at 17% BF now. However, I had it measured with one of the handheld devices at the gym, not calipers which I know are insanely more accurate. Any advice?

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    Quote Originally Posted by missbeast View Post
    So, I am really interested in doing a cycle of Anavar but after talking with several people on here in the Anabolics Forum (who seem to know a world more than myself) seem to think that I'm not ready for a cycle because I don't have my macros down. So, I am trying to get advice on how many grams of fat/protein/carbs I should be taking a day. I'm 24, 4'11 & 110lbs. My goal is to put on lean mass and bulk a little. I work out 6-7x per week. I am also trying to cut down on cardio (20-30 mins/day) because I am paranoid about burning off the calories my body needs to put on weight. My goal weight is 120lbs. Should I try to cut and get my BF down before though? I'm at 17% BF now. However, I had it measured with one of the handheld devices at the gym, not calipers which I know are insanely more accurate. Any advice?
    Quote Originally Posted by Celorza View Post
    Calculate your Total Day Energy Expenditure (more like estimate ) there are formulas for women too, and just use the activity multiplier. Then subtract around 200-300 kCals from that number to begin with in order to create a caloric deficit, this is how you drop weight.

    Remember this:
    -1g of Protein is 4 kCals (roughly, it can be debated it's less)
    -1g of fat is 9 kCals
    -1g of carbohydrates is 4 kCals

    Now upon that, let's say your caloric expenditure (on a deficit) landed at 1500 kCals (just an example). First of all you must remember to keep protein and fat intake at the essential levels, since they are both the essential macronutrients for humans...alas your macros would sit like this:

    -1g of protein per lb of bodyweight
    -.45 to .5g of fat per lb of bodyweight

    Let's say you weight an EXAMPLE weight of 120lbs ok? Well macronutrient essentials would look like this:
    -120g of protein
    -54g to 60g of fat

    That should add up to around: 1020 kCals, which leaves 480 free kCals, you divide that by 4 and you come up with 200g of carbohydrates.

    Alas Diet wise you would be taking in:
    -120g of protein
    -60g fat
    -120g of carbs

    To create further caloric deficit I would suggest dropping carbohydrate intake, when it reaches around 50-85g, you can start different diet approaches like having higher calories one day, and then lower on the next, as long as your total caloric intake per week is on a deficit, you will still lose weight. Another way to do it is simply increase cardio time but keep the same consumption. Cabohydrate refeeds might be needed ever 4-6 days depending on how much exertion you produce...

    As far as a training program, plenty of smart folk around here like Zir ReD and Rodja, both certified trainers and Jason (Zir) being a Dr. in these fine arts too. I would anyhow suggest having a balanced plan upon the guidelines of internal and external rotations of the shoulder cuffs, planar balance, proper muscle balancing and enough prehab and stretching.

    Like others mentioned too, you might want to hit up Doc Brown or MissQ , both avid female physique/bodybuilding specialists ! Good luck, if you have any questions, we are here to help!
    That post of mine should help you out...I'll be honest and not try to be mean about this. If you have no idea, insight or research on natural nutrition and training...you have no place using steroids in the first place. They are not a fast track to being lean, hot and desired...they are there for over reaching past the natural potential one has...that in itself is a term thrown around a lot.

    First off...how many years do you have of experience? What is your workout plan? Is it balanced in the internal/external joint rotation fashion? Does it have Planar balance? Push/Pull balance? Do you have any idea about the side effects of Oral Active steroids and their impact on homestasis and health?

    I know some members encouraged you to even log it in the Anabolics section...but let's just see if you are already ready for it...if not, you can crash mid cycle or end up going down a path of risks without rewards.
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    Quote Originally Posted by missbeast View Post
    So, I am really interested in doing a cycle of Anavar but after talking with several people on here in the Anabolics Forum (who seem to know a world more than myself) seem to think that I'm not ready for a cycle because I don't have my macros down. So, I am trying to get advice on how many grams of fat/protein/carbs I should be taking a day. I'm 24, 4'11 & 110lbs. My goal is to put on lean mass and bulk a little. I work out 6-7x per week. I am also trying to cut down on cardio (20-30 mins/day) because I am paranoid about burning off the calories my body needs to put on weight. My goal weight is 120lbs. Should I try to cut and get my BF down before though? I'm at 17% BF now. However, I had it measured with one of the handheld devices at the gym, not calipers which I know are insanely more accurate. Any advice?
    17% at 110lbs? No way..

    General rule of thumb around here is

    1g/lb of bw for protein
    .5g/lb of bw of fat
    Fill the rest with carbs.

    However.. i bloat/gain fat relatively quick if i eat more than 250g of carbs, so i eat more fats. Figure out your body... best of luck.
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    No way what?
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    Quote Originally Posted by missbeast View Post
    No way what?
    I dont think your 17% bf at 110lbs.
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    Quote Originally Posted by tyga tyga View Post

    I dont think your 17% bf at 110lbs.
    You better not call her fat. Girls don't like that I heard.
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    Quote Originally Posted by tyga tyga View Post

    I dont think your 17% bf at 110lbs.
    Why do you say that?
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    Quote Originally Posted by jimbuick View Post

    Why do you say that?
    A) handheld bf readers are subpar at best. Ive seen them range +/- 3%
    B) 17% at 110 and 4'11" ? If she is indeed 17% then she needs to check her diet before cycling
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    Quote Originally Posted by tyga tyga View Post

    A) handheld bf readers are subpar at best. Ive seen them range +/- 3%
    B) 17% at 110 and 4'11" ? If she is indeed 17% then she needs to check her diet before cycling
    Oh I know, they are terribly.inaccurate.

    I didn't know her height (probably skimmed over it). But 17% is pretty darn lean for a woman bro, especially at 4'11" and 110. My wife is lean as hell at 5'5" 115 and this girl is 6" shorter at a similar weight.
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    Quote Originally Posted by jimbuick View Post

    Oh I know, they are terribly.inaccurate.

    I didn't know her height (probably skimmed over it). But 17% is pretty darn lean for a woman bro, especially at 4'11" and 110. My wife is lean as hell at 5'5" 115 and this girl is 6" shorter at a similar weight.
    Very true, i was thinking 17% from a males perspective (males 17%)

    Thanks for pointing that out
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    I am extremely fit! Most female body builders are at 15% BF on competition day. Hoping this picture will show you how in shape I am.
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    Honestly I don't get why you want to do Oxadrolone if you have still not reached natty potential or are not sure on how to manipulate your body composition via macro/diet adjustment.
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    I was able to get my macros figured out.
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    Agreed.

    Judging by the pics and your goals I think you should dial in the diet, try and new routine ( 5x5? 10x10?) and push your limits until you naturally are peaked and then push harder!
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    Ok, I'm not wanting to jump on cycle RIGHT NOW. I am trying to do all the research I can and get as much info as possible before attempting any AAS cycle.
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    Very smart. Sorry I misunderstood
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    I was told by the person who would supply me with the Anavar that it's such a mild steroid that you don't need a ton of preparation before starting a cycle. I mean, obviously you want to be in the best shape possible, have the lowest body fat you can (while still maintaining a healthy level of BF) and have your macros on point prior to starting a cycle. But if all those are spot on, then why not try a low dose of Anavar?
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    No ones arguing that your unfit. Your lean for sure, a little more reading on var and get your diet spot on and youre good.

    Females dont require to pct so.. youre set there lol
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    Quote Originally Posted by tyga tyga View Post
    No ones arguing that your unfit. Your lean for sure, a little more reading on var and get your diet spot on and youre good.

    Females dont require to pct so.. youre set there lol
    Var is a DHT derivative , and an enlarged clitoris, masculinized voice and other andro features are not reversible in most cases. True Anavar is a popular steroid for females, but using it for a long time...yeah even they get Liver damage, Cholesterol panels messed up and it can lead to thyroid problems if they have no clue what they are doing.

    Not taking any stab at you Miss, I would just focus on actually building some muscle and learning to adjust the diet and training on your body for that purpose NATURALLY first. You have not much quad and ham development to be noted, and lean, yeah that's a given...but I just think rushing into a AAS cycle to get things the way you want it is NOT the right way to do things. Specially if you are neither competing atm or near competition physique.
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    ...and you quoted me... why?
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    Again, NOT looking at jumping into a cycle of Anavar. I have been working hard at gaining muscle mass. I have amazing calfs... My traps are also built. My hams do need work for sure... Also I would like to put a ton more mass on my tris and bis... I do my best to eat upwards of 200 g of protein/day. Any suggestions for massing naturally??
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    Quote Originally Posted by tyga tyga View Post
    ...and you quoted me... why?
    Even if she doesn't need a PCT doesn't mean she is not free of all the sides and possible outcomes that WILL need treatment per say...Talking about the masculinization, which trying to combat it can be seen as a sort of "Female PCT"
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    Quote Originally Posted by missbeast View Post
    Again, NOT looking at jumping into a cycle of Anavar. I have been working hard at gaining muscle mass. I have amazing calfs... My traps are also built. My hams do need work for sure... Also I would like to put a ton more mass on my tris and bis... I do my best to eat upwards of 200 g of protein/day. Any suggestions for massing naturally??
    More food.
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    Quote Originally Posted by missbeast View Post
    Again, NOT looking at jumping into a cycle of Anavar. I have been working hard at gaining muscle mass. I have amazing calfs... My traps are also built. My hams do need work for sure... Also I would like to put a ton more mass on my tris and bis... I do my best to eat upwards of 200 g of protein/day. Any suggestions for massing naturally??
    Read the post I did, eating 200g of protein at 110-120lbs is more than UNNECESSARY, you don't even need more than 120g at your size.

    Check your macro's and CALORIES, a caloric surplus leads to mass gain. A proper HYPERTROPHY program, with good emphasis on overloading and TUT (time under tension) SHOULD help , along with the surplus, in gaining lean mass.

    Again...check the nutrition 101 post I made for you earlier in the thread.
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    Quote Originally Posted by Celorza View Post

    Even if she doesn't need a PCT doesn't mean she is not free of all the sides and possible outcomes that WILL need treatment per say...Talking about the masculinization, which trying to combat it can be seen as a sort of "Female PCT"
    Quote Originally Posted by tyga tyga View Post
    a little more reading on var and get your diet spot on and youre good
    You must of closed your eyes when reading my entire post.. i said more reading (which could also interpret as studying) on var and your good.
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    Quote Originally Posted by tyga tyga View Post
    You must of closed your eyes when reading my entire post.. i said more reading (which could also interpret as studying) on var and your good.
    No i didn't miss anything, but females do have to combat and prevent side effects as well as we do after a cycle. Not a PCT per say in the common lingo since they do not have Testicular axis to reboot, but like I said, other concerning stuff...an enlarged clit is just like Gyno, not fixable unless with surgery .


    You must be just minding that I am posting !
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    Quote Originally Posted by Celorza View Post

    No i didn't miss anything, but females do have to combat and prevent side effects as well as we do after a cycle. Not a PCT per say in the common lingo since they do not have Testicular axis to reboot, but like I said, other concerning stuff...an enlarged clit is just like Gyno, not fixable unless with surgery .

    You must be just minding that I am posting !
    Wait.a.minute.

    Women dont a HTPA?! You sir are a genius. Thank you
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    So, according to the Harris Benedict Equation my BMR is 2239.05. To gain 1lb a week it says to consume an additional 500 calories. So I should be intaking 2739.05 a day?! I am extremely active so I guess the number shouldn't surprise me, but I thought taking in 2200 a day was a lot. Apparently not. Makes sense why I am not gaining the weight/mass I want. Does that seem right to you guys?? 2740 calories a day? That is an insane amount of food!
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    That seems about right actually.

    That's a lot of food. Might have to look into a good high cal shake, although I always like real good better.
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    Quote Originally Posted by missbeast View Post
    So, according to the Harris Benedict Equation my BMR is 2239.05. To gain 1lb a week it says to consume an additional 500 calories. So I should be intaking 2739.05 a day?! I am extremely active so I guess the number shouldn't surprise me, but I thought taking in 2200 a day was a lot. Apparently not. Makes sense why I am not gaining the weight/mass I want. Does that seem right to you guys?? 2740 calories a day? That is an insane amount of food!
    If you are that active it makes sense, just keep track of your weight and mirror and adjust as needed. Now set up your macros properly.
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    I see people that are able to keep their carbs under 80g/day eating that much & I can never seem to get mine below 110g/day. Any suggestions on high protein/low cal foods other than eggs? I eat 10 egg whites a day.
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    Quote Originally Posted by missbeast View Post
    I see people that are able to keep their carbs under 80g/day eating that much & I can never seem to get mine below 110g/day. Any suggestions on high protein/low cal foods other than eggs? I eat 10 egg whites a day.
    What's wrong with carbs? I eat 400g a day.
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    The more carbs I eat, the more fat weight I gain. When my carbs are low(er), I am much more lean!
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    Quote Originally Posted by missbeast View Post
    The more carbs I eat, the more fat weight I gain. When my carbs are low(er), I am much more lean!
    lol , fat gain comes from a high caloric surplus, count calories. Carbs have nothing inherently wrong about them, just keep a balance in your macros.

    For protein sources, dairy, beef, poultry, seafood...there's a lot of options missie!
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    Quote Originally Posted by missbeast View Post
    The more carbs I eat, the more fat weight I gain. When my carbs are low(er), I am much more lean!
    More likely water than fat.
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    Quote Originally Posted by jimbuick View Post
    More likely water than fat.
    Yup, water and glycogen more than anything .
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    Quote Originally Posted by missbeast View Post
    So, according to the Harris Benedict Equation my BMR is 2239.05. To gain 1lb a week it says to consume an additional 500 calories. So I should be intaking 2739.05 a day?! I am extremely active so I guess the number shouldn't surprise me, but I thought taking in 2200 a day was a lot. Apparently not. Makes sense why I am not gaining the weight/mass I want. Does that seem right to you guys?? 2740 calories a day? That is an insane amount of food!
    Or you could cut down on cardio and that would cut energy expenditure and you wouldn't have to eat as much
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    Quote Originally Posted by missbeast View Post
    I see people that are able to keep their carbs under 80g/day eating that much & I can never seem to get mine below 110g/day. Any suggestions on high protein/low cal foods other than eggs? I eat 10 egg whites a day.
    Why are you looking for low cal foods when you have a hard time hitting daily calorie totals? For the addition of lean muscle you need to be in caloric surplus. Stop throwing away the most nutritious part of the egg. Eat whole eggs. Healthy fats, vitamins, protein. It's a cheap and easy way to up your calories
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    So with the water & glycogen... is there a way to regulate it? Man, I feel so STUPID not knowing this stuff. Ah, I guess we all have to start somewhere eh?

    Sharie
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    I am most definitely NOT looking for low cal foods by any means, I just need to keep my carb intake under control. Also, how often do you guys recommend refeeding?
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