Follidrone 2.0 Log - FEMALE

[TheMovement]

Really good so far. Today I did back and biceps and noticed I didn't have to go down in weight in bicep training like I normally do because I normally become very fatigued quickly. I kept with the 10 lb dumbbells all the way through instead of going down to 8 lbs.

Hip thrusts went up 10 lbs

So muscular endurance seems to be improved and I think thats a great sign. A PR on hip thrusts can be a beautiful thing! Sounds like things are going in the right direction for you so far. Im really enjoying 4 caps at the current moment and think the sweet spot hit on week 3 for sure. Def keep track and keep pressing your limits!

 

[kjkitzman]

So since I started FD2 (almost two weeks) I have had two episodes were I have had an anxiety attack. Always in the middle of the night. Wake up and literlly freaking out. Last night was one of those nights. Anyone else experience this or is it from the FD2? It can just be from stress. I just started Ashwagandha back up yesterday.

 

[THOR 70]

So since I started FD2 (almost two weeks) I have had two episodes were I have had an anxiety attack. Always in the middle of the night. Wake up and literlly freaking out. Last night was one of those nights. Anyone else experience this or is it from the FD2? It can just be from stress. I just started Ashwagandha back up yesterday.

Uh oh. Wonder if it's hypoglycemia or cortisol related

 

[kjkitzman]

Invalid Link Removed

Today is a rest day. Been really trying to slowly taper cardio off each week. Was doing about 4-5 days a week when cutting. Currently doing 2 days a week right after my upper body days. Two days of total REST days but hitting my 10,000 Fitbit steps ALWAYS!

Trying to grow my glutes and biceps.

I will start logging more workouts once weights go up!

Any good exercises for a basement workout (no gym membership here) - I have dumbbells, barbell, plates, bench, resistance bands, and slingshot hip circle!

 

[TheMovement]

Invalid Link Removed

Today is a rest day. Been really trying to slowly taper cardio off each week. Was doing about 4-5 days a week when cutting. Currently doing 2 days a week right after my upper body days. Two days of total REST days but hitting my 10,000 Fitbit steps ALWAYS!

Trying to grow my glutes and biceps.

I will start logging more workouts once weights go up!

Any good exercises for a basement workout (no gym membership here) - I have dumbbells, barbell, plates, bench, resistance bands, and slingshot hip circle!

Better question, what have you been doing?

 

[MidwestBeast]

So since I started FD2 (almost two weeks) I have had two episodes were I have had an anxiety attack. Always in the middle of the night. Wake up and literlly freaking out. Last night was one of those nights. Anyone else experience this or is it from the FD2? It can just be from stress. I just started Ashwagandha back up yesterday.

I haven't had any of these experiences with it. Whatever the case may be, I hope it subsides/doesn't happen again for you; anxiety attacks suck.

 

[paul56778]

So since I started FD2 (almost two weeks) I have had two episodes were I have had an anxiety attack. Always in the middle of the night. Wake up and literlly freaking out. Last night was one of those nights. Anyone else experience this or is it from the FD2? It can just be from stress. I just started Ashwagandha back up yesterday.

Have never had any anxiety issues with It, but did have symptoms of Hypoglycemia when i first tried it whilst on a KETO diet, since then i have had no issues, maybe due to adapting to product and building a slight tolerance.

 

[kjkitzman]

Better question, what have you been doing?

Lower Body
Glute Activation exercises
Hip Thrust with 10 second holds on last rep
Glute Bridges
Bulgarian Squats
Curtsey Lunges
Goblet Squat
Sumo Squat
RDLs
SLDLs
Single Leg DLs
Sumo DLs
Conventional Deadlifts
Kettlebell Swings
Forward Lunges
Step Ups
Static Lunges

Shoulders
Overhead Press
Lateral Bent Raises
DB shoulder press
Underhand Front Raise
Upright Row
Front Raise
Arnold Press

Back
Lat Pull Downs with resistance bands
Rear Delt Fly
Bent Over Rows with plate/barbell
Single Dumbbell Rows
Close grip pull down with bands

Biceps
Bicep Curl
Hammer Curls
Wide Curls
Preacher Curls -single
Seated Incline Bench Bicep Curls
Plate Curls
Drag Curls


Triceps
Kickbacks
Overhead Tricep Extension
Tricep Dips
Skull Crushers
Pushdowns - using resistance bands

*Dont do chest due to BA done this past December.

 

[kjkitzman]

I haven't had any of these experiences with it. Whatever the case may be, I hope it subsides/doesn't happen again for you; anxiety attacks suck.

I agree, hopefully the ashwagandha helps.

Have never had any anxiety issues with It, but did have symptoms of Hypoglycemia when i first tried it whilst on a KETO diet, since then i have had no issues, maybe due to adapting to product and building a slight tolerance.

I did notice some hypo when I took it fasted since I do practice IF diet. So now I just do 3 times a day with meals.

 

[TheMovement]

Lower Body
Glute Activation exercises
Hip Thrust with 10 second holds on last rep
Glute Bridges
Bulgarian Squats
Curtsey Lunges
Goblet Squat
Sumo Squat
RDLs
SLDLs
Single Leg DLs
Sumo DLs
Conventional Deadlifts
Kettlebell Swings
Forward Lunges
Step Ups
Static Lunges

Adds on Ideas:

Turkish Getups
Reverse Lunge
Sissy Squats
Front Squats
Z-Squats

Shoulders
Overhead Press
Lateral Bent Raises
DB shoulder press
Underhand Front Raise
Upright Row
Front Raise
Arnold Press

Ideas:
Scap Retractions with Bands
Db Snatches
Db Clean and Press
Renegade Rows
Side Plank Abduction
High Row to ER with Bands

Back
Lat Pull Downs with resistance bands
Rear Delt Fly
Bent Over Rows with plate/barbell
Single Dumbbell Rows
Close grip pull down with bands

Ideas:
Banded Oullovers/Sh. Extensions
Kayak Row

Biceps
Bicep Curl
Hammer Curls
Wide Curls
Preacher Curls -single
Seated Incline Bench Bicep Curls
Plate Curls
Drag Curls

Ideas:
I love Cross body curls and spider curls


Triceps
Kickbacks
Overhead Tricep Extension
Tricep Dips
Skull Crushers
Pushdowns - using resistance bands

*Dont do chest due to BA done this past December.

How long until your clear to stress that region? I had a client who had some similar and had to have hers redone after a botched job. I can def understand wanting to be conservative there.

Overall you have a lot to choose from

 

[paul56778]

For Biceps,

Bicep Curls, EZ curl or straight bar,
Alternating Standing Dumbbell bicep curls.
Hammer Curls,
Standing & Seated concentration bicep curls
Seated Dumbbell Curls.

For Glutes,

Step Ups
Squats
Single Leg Stiff Dead-lifts
Hip Thrusts

The list you already have should have everything covered, only improvement would be from having access to more gym equipment e.g. such as glute machines.

 

[kjkitzman]

How long until your clear to stress that region? I had a client who had some similar and had to have hers redone after a botched job. I can def understand wanting to be conservative there.

Overall you have a lot to choose from

I don't think I will train chest unless I'm doing a tricep push-up(since sometimes I can feel the muscle during this movement) or something like that.

 

[kjkitzman]

For Biceps,

Bicep Curls, EZ curl or straight bar,
Alternating Standing Dumbbell bicep curls.
Hammer Curls,
Standing & Seated concentration bicep curls
Seated Dumbbell Curls.

For Glutes,

Step Ups
Squats
Single Leg Stiff Dead-lifts
Hip Thrusts

The list you already have should have everything covered, only improvement would be from having access to more gym equipment e.g. such as glute machines.

I am not going to join a gym for awhile until my little boy is older and in school. A lot easier to be able to have him downstairs running around while I work out! Any form suggestions for step-ups, sometimes I don't feel it much in the glutes. Is the step too high?

 

[brundel]

I currently take papaya enzymes and a probiotic daily. I just notice since taking FD2 I have visiting the bathroom a lot more!

This is relatively common. I think it has something to do with the absorption ingredients. It should subside after a few days to a week.

 

[brundel]

So since I started FD2 (almost two weeks) I have had two episodes were I have had an anxiety attack. Always in the middle of the night. Wake up and literlly freaking out. Last night was one of those nights. Anyone else experience this or is it from the FD2? It can just be from stress. I just started Ashwagandha back up yesterday.

Hypoglycemia can cause anxiety and anxiety attacks in some.
Are you taking the FD2 at night?
Are you eating before bed?
Try a small snack before bed. I eat about a pound of trail mix before bed every night and it keeps me from waking up in the middle of the night hungry.

 

[brundel]

You look great from the start!
What are your overall goals?
If your goal is to grow dont be afraid to eat more. Aim for 1.5g protein per lb of bodyweight. I tend to eat for the bodyweight goal. So If I want to go from 200-210 Ill eat for 210. And vice versa.

 

[kjkitzman]

You look great from the start!
What are your overall goals?
If your goal is to grow dont be afraid to eat more. Aim for 1.5g protein per lb of bodyweight. I tend to eat for the bodyweight goal. So If I want to go from 200-210 Ill eat for 210. And vice versa.

Overall goal is to build muscle while maintain POSSIBLY lose body fat! I started around 132 lbs and currently fluctuating the scale at 133-135 depending on what I ate the night before. Suggestions to how high I should take total calories?

During cut I was working out 6 days a week and backed down to 5 days a week with two days cardio instead of 4-5 days cardio. Feeling softer for sure but when I was brushing my teeth the other morning I couldnt help but stare at my bicep lol :laughing:

 

[brundel]

Overall goal is to build muscle while maintain POSSIBLY lose body fat! I started around 132 lbs and currently fluctuating the scale at 133-135 depending on what I ate the night before. Suggestions to how high I should take total calories?

During cut I was working out 6 days a week and backed down to 5 days a week with two days cardio instead of 4-5 days cardio. Feeling softer for sure but when I was brushing my teeth the other morning I couldnt help but stare at my bicep lol :laughing:

My suggestion is to split overall cals into 6 meals. I know its a pain in the ass to eat 6x daily but the metabolic benefits are worth it.
Aim for 1.5grams protein per lb of bodyweight. So about 200g protein per day.

A progressive training program will also help.

 

[kjkitzman]

My suggestion is to split overall cals into 6 meals. I know its a pain in the ass to eat 6x daily but the metabolic benefits are worth it.
Aim for 1.5grams protein per lb of bodyweight. So about 200g protein per day.

A progressive training program will also help.

Suggestion for carbs? I like to keep fats at least 60g per day. I currently IF so I eat from 11a - 8p.

 

[brundel]

Suggestion for carbs? I like to keep fats at least 60g per day. I currently IF so I eat from 11a - 8p.

I think keep carbs relatively low and eat the majority at breakfast and after training.
Slow digesting carbs.
Low glycemic index.
Im not sure what your current carb intake is but I suggest increasing cals from protein and fats not carbs.

 

[kjkitzman]

I think keep carbs relatively low and eat the majority at breakfast and after training.
Slow digesting carbs.
Low glycemic index.
Im not sure what your current carb intake is but I suggest increasing cals from protein and fats not carbs.

I thought with FD2 all I have read thus far has been upping carbs? I normally do 250g carbs 150g protein 60g fat

 

[Studhorse]

I thought with FD2 all I have read thus far has been upping carbs? I normally do 250g carbs 150g protein 60g fat

Depends if you want to cut/recomp or bulk. FD2 is effective for all 3. Depends on your diet.
I used it for a bulk and upped my carbs. I used it on a recomp and just hit my normal Maintenance diet numbers. Responded to both well with FD2.

 

[kjkitzman]

Depends if you want to cut/recomp or bulk. FD2 is effective for all 3. Depends on your diet.
I used it for a bulk and upped my carbs. I used it on a recomp and just hit my normal Maintenance diet numbers. Responded to both well with FD2.

Currently wanting to build muscle but keep fat gain low. I am eating at maintenance which I have figure to be around 2,200 kcal? Some days I eat more around 2,600 so I am not eating in a surplus everyday. Not sure if my macros are correct then?

 

[Mowglisml]

Subb'd

 

[kjkitzman]

Invalid Link Removed

Invalid Link Removed

Lower body day today. Can't wait for my slingshot hip circle to come in the mail.

 

[Studhorse]

Currently wanting to build muscle but keep fat gain low. I am eating at maintenance which I have figure to be around 2,200 kcal? Some days I eat more around 2,600 so I am not eating in a surplus everyday. Not sure if my macros are correct then?

Suggest just stick with what you are doing and don't over think it.
I would think at your height and weight you would be looking @ around 1.800-1,900 calories a day for Maintenance.

 

[brundel]

I thought with FD2 all I have read thus far has been upping carbs? I normally do 250g carbs 150g protein 60g fat

I think a slight increase in carbs is ok. Women have less testosterone and more estrogen though and tend to retain bodyfat easier than men. So keep an eye on it.
Increase carbs from 250g to maybe 300.
300carb
200pro
60 fat
This is a significant increase in cals for sure and I expect youll begin growing.
If you start getting softer than you would like increase cardio 20%. If this doesnt do the trick lower carbs a bit as well.

 

[brundel]

You look great by the way. Keep up the good work.

 

[kjkitzman]

Suggest just stick with what you are doing and don't over think it.
I would think at your height and weight you would be looking @ around 1.800-1,900 calories a day for Maintenance.

I was able to lose a 1 lb/ week when I ate 1650-1700 calories a day, therefore I added 500 calories back into because I don't want to lose any more. So is my thinking correct? 2,200 calories a day seems more like my maintenance?

 

[kjkitzman]

I think a slight increase in carbs is ok. Women have less testosterone and more estrogen though and tend to retain bodyfat easier than men. So keep an eye on it.
Increase carbs from 250g to maybe 300.
300carb
200pro
60 fat
This is a significant increase in cals for sure and I expect youll begin growing.
If you start getting softer than you would like increase cardio 20%. If this doesnt do the trick lower carbs a bit as well.

You look great by the way. Keep up the good work.

Thank you! I have really used the mirror to gauge my calories. Still have the obliques showing so I think I am ok, just the scale has been going up a bit about 2-3 lbs but figured it was with all the food I am eating.

 

[tyga tyga]

I was able to lose a 1 lb/ week when I ate 1650-1700 calories a day, therefore I added 500 calories back into because I don't want to lose any more. So is my thinking correct? 2,200 calories a day seems more like my maintenance?

Yes.

You may be able to maintain at 2,000

 

[Studhorse]

I was able to lose a 1 lb/ week when I ate 1650-1700 calories a day, therefore I added 500 calories back into because I don't want to lose any more. So is my thinking correct? 2,200 calories a day seems more like my maintenance?

sounds like you have it figured out! everyone is a little different. Keep moving forward with what you are doing, you are doing a great job!

 

[paul56778]

sounds like you have it figured out! everyone is a little different. Keep moving forward with what you are doing, you are doing a great job!

Everyone's maintenance, caloric requirements differ, i like online calculators as a base but when activity can change e.g. due to manual labor work added in which varies on top of workouts i find it gets harder for me.

plus i always take cutting to the extreme and jump straight into KETO or PSMF and always keep IF 16/8 regardless of cutting or bulking, in future though i do not want to raise body fat to high and would rather keep cuts to 6-10 weeks max.

 

[kjkitzman]

Everyone's maintenance, caloric requirements differ, i like online calculators as a base but when activity can change e.g. due to manual labor work added in which varies on top of workouts i find it gets harder for me.

plus i always take cutting to the extreme and jump straight into KETO or PSMF and always keep IF 16/8 regardless of cutting or bulking, in future though i do not want to raise body fat to high and would rather keep cuts to 6-10 weeks max.

I try to keep it around 2,200 calories a day and with some days going all the way to 3,000 because of a thing called "life" and haven't gained a significant amount yet. I feel softer but I am OK with that. My next cut won't be until August 1 (it will be 10 weeks) and yes I do IF 16/8 ALSO and love it for both.

Do you train fasted too? Would I have any benefit being on FD2 with higher carbs or higher fats?

 

[brundel]

I try to keep it around 2,200 calories a day and with some days going all the way to 3,000 because of a thing called "life" and haven't gained a significant amount yet. I feel softer but I am OK with that. My next cut won't be until August 1 (it will be 10 weeks) and yes I do IF 16/8 ALSO and love it for both.

Do you train fasted too? Would I have any benefit being on FD2 with higher carbs or higher fats?

If you dont mind getting slightly softer you can try more carbs. Most seem to respond really well with more carbs and FD2.

 

[kjkitzman]

If you dont mind getting slightly softer you can try more carbs. Most seem to respond really well with more carbs and FD2.

I think above you told me to keep carbs lower. Lol please let me know which one

 

[paul56778]

I think above you told me to keep carbs lower. Lol please let me know which one

I tend to train fasted every Wednesday which causes my IF to be more like 18/6 or 19/5, some times i even eat within a 6 hour window 18/6 if i am busy and don't have time to eat, yesterday i dosed 2 FD2 am fasted and performed workout fine, i always like to keep carbs lower unless i have to gain mass where i feel they help more than trying to bulk in a Keto state.

You can keep carbs lower and just increase fats for more calories, i find i do fine both ways with this product low or mod to high carb, i am low in fat and carbs at the moment PSMF, modified with addition of 6 grams of Omega 3 and seem to be getting on well with FD2 and not suffering Hypo sides when dosing 6 caps per day, split 2 am 2 pre workout and 2 pre bed or with 3rd meal.

 

[brundel]

I think above you told me to keep carbs lower. Lol please let me know which one

I did because Im leery as women tend to gain bodyfat easier than men and my experience with FD2 and women is limited.
I think it likely will work the same roughly and your not opposed to getting slightly softer so......
I think step on the gas.
Eat more carbs.
Eat more cals.
Just keep an eye on things. If you soften up more than you like back off on the carbs.

 

[kjkitzman]

I did because Im leery as women tend to gain bodyfat easier than men and my experience with FD2 and women is limited.
I think it likely will work the same roughly and your not opposed to getting slightly softer so......
I think step on the gas.
Eat more carbs.
Eat more cals.
Just keep an eye on things. If you soften up more than you like back off on the carbs.

Wonderful. I am currently at 133lbs havent gained or lost any in the last 3 weeks since starting FD2. Softer but still can see ab lines

 

[CJNator]

Wonderful. I am currently at 133lbs havent gained or lost any in the last 3 weeks since starting FD2. Softer but still can see ab lines

The softness is most likely from carb depletion. I'll be order more FD2 asap, if ur diet and training is on point strength and LBM definitely go up. I recommend 3+ months, the longer the better for sure.

 

[kjkitzman]

The softness is most likely from carb depletion. I'll be order more FD2 asap, if ur diet and training is on point strength and LBM definitely go up. I recommend 3+ months, the longer the better for sure.

I have one more month and I know when I talked to brundel he stated if I did a log he would through me a bottle

Love this stuff. I do notice the warmness of the skin about 30 minutes after taking a dose.

I went 5 lbs on hip thrusts and front squat was up 10 lbs but only could do 6 reps. I was happy with it and my legs and glutes kill today!

 

[TheMovement]

Nice PRs gal!!!

 

[DemntedCowboy]

Awesome job

 

[kjkitzman]

Anyone have suggestions for lower back pain with sciatica? Today was lower body day.

These were all supersets with 45 second break between each set:

Hip Thrusts
RDLs

Sumo DLs
Banded Squat Jumps

Single Leg DLs with ankle weights
Walking Lunges

Goblet Squat with pulse
Side Lunges

Back Squats
Donkey Kicks
Fire Hydrants

Ended with one set of hip thrusts - added 10 lbs

Then 10 min of LISS on treadmill and stretching of course

 

[brundel]

Anyone have suggestions for lower back pain with sciatica? Today was lower body day.

These were all supersets with 45 second break between each set:

Hip Thrusts
RDLs

Sumo DLs
Banded Squat Jumps

Single Leg DLs with ankle weights
Walking Lunges

Goblet Squat with pulse
Side Lunges

Back Squats
Donkey Kicks
Fire Hydrants

Ended with one set of hip thrusts - added 10 lbs

Then 10 min of LISS on treadmill and stretching of course

HANG.
Before and after training. I use wrist straps. Strap into the bar and hang for 30 sec to a min. Really relax, breathe, let the spine decompress.
After training, take a hot bath and then stretch some more.
If I dont hang I start to have issues.

 

[kjkitzman]

HANG.
Before and after training. I use wrist straps. Strap into the bar and hang for 30 sec to a min. Really relax, breathe, let the spine decompress.
After training, take a hot bath and then stretch some more.
If I dont hang I start to have issues.

Must stretch your lower back out? I will have to try this out! Thanks!

 

[brundel]

Must stretch your lower back out? I will have to try this out! Thanks!

Yah. The spine gets compressed from the added weight during resistance training. It causes all kinds of potential issues.
Decompression helps a TON.
Hanging every day makes a huge diff for me.

 

[kjkitzman]

Yah. The spine gets compressed from the added weight during resistance training. It causes all kinds of potential issues.
Decompression helps a TON.
Hanging every day makes a huge diff for me.

I have a pull up bar at home but it doesnt let me stretch my legs all the way out, so my knees are bent. Will this suffice?

 

[scump]

Anyone have suggestions for lower back pain with sciatica? Today was lower body day.

These were all supersets with 45 second break between each set:

Hip Thrusts
RDLs

Sumo DLs
Banded Squat Jumps

Single Leg DLs with ankle weights
Walking Lunges

Goblet Squat with pulse
Side Lunges

Back Squats
Donkey Kicks
Fire Hydrants

Ended with one set of hip thrusts - added 10 lbs

Then 10 min of LISS on treadmill and stretching of course

If you have lower back pain and sciatica issues why on earth are you supersetting?

the exercises you are super setting both put stress on the lower back. Supersetting decreases supporting/ancillary muscle recovery time and increases load on joints.... does this sound like something you want to do?

I know super sets are great to keep the heart rate up and make you feel boss, but in preserving your body, its not the answer. Especially in this fashion.

focus on an exercise that will stress you lower back, do it, rest properly, then for the next exercise pick one that isolates more directly and doesn't stress the lower back, then next one do a compound again that will stress the lower back.

You're not allowing time for recovery and overly fatiguing the area.

Also as brundel said warm up and stretch appropriately, make sure your posture is good too and that you're not white girling it with you hips.

 

[kjkitzman]

If you have lower back pain and sciatica issues why on earth are you supersetting?

the exercises you are super setting both put stress on the lower back. Supersetting decreases supporting/ancillary muscle recovery time and increases load on joints.... does this sound like something you want to do?

I know super sets are great to keep the heart rate up and make you feel boss, but in preserving your body, its not the answer. Especially in this fashion.

focus on an exercise that will stress you lower back, do it, rest properly, then for the next exercise pick one that isolates more directly and doesn't stress the lower back, then next one do a compound again that will stress the lower back.

You're not allowing time for recovery and overly fatiguing the area.

Also as brundel said warm up and stretch appropriately, make sure your posture is good too and that you're not white girling it with you hips.

I maybe worded that incorrectly. The second exercise in each superset is all body weight. No weights are used during these (minus the RDLs) Does that make a difference? How much time between exercises?

What would be an example of an exercise that stresses and one that isolates but doesn't stress the lower back?