Follidrone 2.0 Log - FEMALE
- Thread starter kjkitzman
- Start date
kjkitzman
Active member
Thanks for the suggestion. I will have to check this out for sure!
Anyone have thoughts on my calories. I want to get pretty lean by October 8th. If I don't see a change in the scale after 10 days should I lower them? And by how much?
Wedgylx
Board Supporter
Hard to say - any thoughts to your macros? I know it came up before....
I can get away with more calories if I lessen the carbs. Right now I'm losing even with many days getting to 2500-2600 (on FD2 of course). If I did a 40-40-20 I'd probably need to go lower....
Also, you don't want to make the cut in calories too drastic. Maybe cutting 150/200 per week until you get to the sweet spot would be ideal.
KilaCali
Banned
Yea, I know how the stomache aches can really cause problems, specially when your trying to use some supplements in the mix and your not completely sure they are being utilized by your body properly..
From what I see as far as your calories go if you don't mind the advice I would stick to your current regiment for a good 2 weeks before you decide to possibly remove some from your diet.. Whats the average count at right now since starting the cut? I bet that FD 2.0 will also help ALOT with keeping the calories and fats from being stored you should practically be incinerating any left over fat and water weight
Shoot just seen your post with your macros lol looks good, I would consider only modifying the rest days
Carbs and Fats dropping about 10% weekly for 2 weeks.. Your body still needs all it can get specially on rest days sp you don't want to make it too drastic, I wouldn't go any lower then that on both.. maybe towards the last week or two drop your calories to 1500ish and carbs by 20..
kjkitzman
Active member
So your saying macros should be:
Active Days: 2,000kcal - 200g carbs - 67g fats - 150g protein
Rest Days: 1,800kcal - 90g carbs - 80g fats - 180g protein
Anyone else have thoughts? I will be supplementing Radiate and FD2
KilaCali
Banned
That looks pretty good, depending on how you feel on your first rest day sometimes your body is Starving you feel burnt out, I would up the carbs to 120-140ish That's only on those certain rest days I would get them every week usually on the first day I could feel my body begging for more energy (carbs and protein) and I felt amazing afterwards.. that's up to you though, you can stick with what your doing and figure out if its just right, take someone elses advice.. I'm sure these guys have some good knowledge and idea's, I like to take everyones experiences and advice and modify routines or certain exercises to work for me..
Wedgylx
Board Supporter
I like the carb cycle idea. For me, I cut quicker with lower carbs higher fats - but I know you mentioned your body tolerates carbs well. You can start there, and if you aren't losing quick enough change the percentage a bit....
kjkitzman
Active member
Lower carb days are a struggle so I think I will base it off how I feel. Thank you!
kjkitzman
Active member
Thankfully my body loves carbs! I couldn't thank myself enough LOL you are doing great it looks like on FD2.
KilaCali
Banned
Definitley! Even on off days your body is able to assimilate anything you eat If your on a consistent schedule and pushing yourself to where you really need those off days! and I'm sure you do, looks like you put in some hard work and a lot of effort, glad I could help a little..
kjkitzman
Active member
Here is my before and after for my lean bulk. Thanks to FD2 for not looking like a blimp 
Sorry for the non similar poses, tried my best. Looks like my biceps grew, and my right quad
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Stay tuned for before and after my first cut on FD2!
Sorry for the non similar poses, tried my best. Looks like my biceps grew, and my right quad
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Stay tuned for before and after my first cut on FD2!
BigRed1974
Well-known member
Great progress! Added some size to the arms and legs and waist is still looking tight
KilaCali
Banned
Ok, first off thank you for allowing us to critique a nice clean video.
I can almost imagine that lower back pain that can be crippling at times I've had it like that.. I honestly notice that doing more hamstring and any kind of bent over stretching and static stretches will help it go away almost by the next day in some cases..
As far as deadlift form I'm assuming the first was a stiff legged,
Everything looked great, just remember before doing those type of routines to try and stretch your back and legs a lot sometimes before hiting it.might help keep the back pain from turning worse.
Your form looked solid, the one thing I would do tho is change footing position every 3 or so sets.. maybe start out with your fate normal pointed slightly forward, after 3 sets of that switch to almost sumo style where you stretch your legs and point toes outward to the side.. start out a little lighter, find the right technique so you keep the weight on the muscles instead of bones and so fourth.. I also do the same with squats, I switch every week one week I start sumos, next week its standard.
kjkitzman
Active member
Thanks for the tips! I have tried sumo in the past and I notice a lot more activation in my hamstrings which would cause my sciatic nerve to get pinched at times. I am not sure why.
The second movement was sumo. I think that when I try to do conventional dls my legs are so long that I cant get my butt down farther. Does that make sense? Should I have the plates on something?
The second movement was sumo. I think that when I try to do conventional dls my legs are so long that I cant get my butt down farther. Does that make sense? Should I have the plates on something?
BigRed1974
Well-known member
One thing I would recommend is trying it not going touch and go. In other words set the weight down reset then pull again to really concentrate on form and keep your core braced.
When you do it touch and go you have a better chance of getting out of the Grove and your form can break down.
Rack pull would be good also. Have the bar set mid shin or just below your knees. Still would recommend resetting each rep. Engaging your lats and core.
When you do it touch and go you have a better chance of getting out of the Grove and your form can break down.
Rack pull would be good also. Have the bar set mid shin or just below your knees. Still would recommend resetting each rep. Engaging your lats and core.
HIT4ME
Well-known member
My first watch on the deadlift video, I though, that's pretty good form. Not bad. Then I watched it a few more times and I would make the following notes:
1. On the standard deadlift, it is hard to say, but I think you may want to spread your feet just a tiny bit more. Just about shoulder width IMO. Your stance depends on YOU to some degree, but give it a try for a few workouts and see if it doesn't start to feel better.
2. You move your head too much. The back of your head and your spine should stay in a solid straight line. Pick a point in front of you and focus on it, this should help overcome that issue.
3. You LOOK like you are rolling your shoulders forward. You should be pulling them back. You don't have to go over the top and over-exaggerate, but you should be activating your lats by pulling your shoulder blades back and down a little. My guess is that your upper back can't support the weight you are using so you need to drop the weight a little and work back up? Again, this is how it LOOKS in the video - it doesn't mean it is what you are doing necessarily.
4. The touch and go as mentioned above, and the speed. Slow it down a little. Make each rep deliberate. The issue you are running up against now is that you are "in between". Your lower back is having an easy time with that weight, but your form is breaking down because the support muscles are near their limit. If you were lifting a weight that was near the max your lower back could handle, you wouldn't be able to crank like that - every rep would be a challenge. Put the weight down, reset (create cues for yourself - shoulder blades back and down, back straight, head aligned, lean back, etc.), then pull. Be deliberate.
5. Your squat depth - at first glance I thought it was pretty good. Some people squat too much, and forget it's a deadlift and not a squat. You aren't too bad. I would still go just a bit deeper though. You mention you have hamstring pain, my guess is that you have a hamstring/glute weakness which is also hindering your ability to squat deep. Lighten the weight, increase depth just a little bit (again, you're almost perfect), and work back up.
Again, just things to think about and try. Form is adaptable to each person to some degree. I think being more deliberate will be the biggest change for you and help eliminate a lot of potential for injury. Judging from that video and assuming you are using 105-135 pounds, I bet you can deadlift 200+ in short order if you get the form just right.
1. On the standard deadlift, it is hard to say, but I think you may want to spread your feet just a tiny bit more. Just about shoulder width IMO. Your stance depends on YOU to some degree, but give it a try for a few workouts and see if it doesn't start to feel better.
2. You move your head too much. The back of your head and your spine should stay in a solid straight line. Pick a point in front of you and focus on it, this should help overcome that issue.
3. You LOOK like you are rolling your shoulders forward. You should be pulling them back. You don't have to go over the top and over-exaggerate, but you should be activating your lats by pulling your shoulder blades back and down a little. My guess is that your upper back can't support the weight you are using so you need to drop the weight a little and work back up? Again, this is how it LOOKS in the video - it doesn't mean it is what you are doing necessarily.
4. The touch and go as mentioned above, and the speed. Slow it down a little. Make each rep deliberate. The issue you are running up against now is that you are "in between". Your lower back is having an easy time with that weight, but your form is breaking down because the support muscles are near their limit. If you were lifting a weight that was near the max your lower back could handle, you wouldn't be able to crank like that - every rep would be a challenge. Put the weight down, reset (create cues for yourself - shoulder blades back and down, back straight, head aligned, lean back, etc.), then pull. Be deliberate.
5. Your squat depth - at first glance I thought it was pretty good. Some people squat too much, and forget it's a deadlift and not a squat. You aren't too bad. I would still go just a bit deeper though. You mention you have hamstring pain, my guess is that you have a hamstring/glute weakness which is also hindering your ability to squat deep. Lighten the weight, increase depth just a little bit (again, you're almost perfect), and work back up.
Again, just things to think about and try. Form is adaptable to each person to some degree. I think being more deliberate will be the biggest change for you and help eliminate a lot of potential for injury. Judging from that video and assuming you are using 105-135 pounds, I bet you can deadlift 200+ in short order if you get the form just right.
kjkitzman
Active member
I will have to post an updated form video after a few weeks to see if this helps me! thanks for such great advice. I have realized about moving my head too much after you see a few seconds into the video I straightened my head right at the end LOL struggle to try to remember everything.
Thanks again for all the tips, new video coming in a few weeks..
Wedgylx
Board Supporter
I was going to give this very same advice. You'll get lower, which will engage more legs - and by keeping your chest up it will releive your lower back a bit. I put mine down each and every rep - just make sure to "pull the slack" out of the bare before going back up again. You shouldn't hear the plates/bar "click" as the weights come up off the ground. I wouldn't be too surprised if this helped your sciatica pain too.
kjkitzman
Active member
Thanks all for the advice, so much to think about during the exercise and movement.
I did want to ask since I am taking Radiate I am having a hard time getting all my food in (2,000kcal 5 days a week and 1,700kcal 2 days), is it OK if I get 100 calories or so less. The appetite suppressant is unreal.
I did want to ask since I am taking Radiate I am having a hard time getting all my food in (2,000kcal 5 days a week and 1,700kcal 2 days), is it OK if I get 100 calories or so less. The appetite suppressant is unreal.
BigRed1974
Well-known member
I don't think that will be a problem
Wedgylx
Board Supporter
you're still getting in a good amount of calls even cutting 100/day.
kjkitzman
Active member
The only thing I worried is risking any muscle loss and I like to keep my metabolism up but I figured if I don't get in as much I can get in more when I am hungrier on more active days to balance out if need be...
PLUS I might hit my fat loss goal prior to vacation. Win win to me!
Wedgylx
Board Supporter
LOL @ being at goal prior to vacation. I should have started my log 2 weeks earlier!
I think between your protein intake and the FD2 you'll be in good shape. you're continuing the FD2 through the cut right? I'm adding muscle during my cut for sure....
HIT4ME
Well-known member
I hope it helps. The big thing is to lighten the weight and focus on a couple things that you think are most important. After about 300-500 reps, the new form will become second nature and you can increase the weights and/or work on the next improvement. Don't try to get it perfect, there is no perfect. And just because we say "this is good form" doesn't mean it works for you exactly the same. The basic pattern is the same, but it has to fit your leverages too.
The entire muscle-loss thing from calorie deficits is WAY WAY WAY over played. You don't generally burn muscle for energy unless you are already lean. It doesn't even make sense - if you have living tissue and stored fat (which you stored to use later on for energy), why would you keep the stored energy and eat the living tissue instead? If you are stuck in a bomb shelter with your friend, do you eat them before you eat the food you stored there for that exact occasion?
What WILL get you to burn muscle, is a lack of protein. I honestly think this is true, even in a caloric surplus if you have insufficient protein. The thing is, we don't just burn protein for energy. Amino acids have various roles in metabolism and cellular functions. We need them, not for energy, but for underlying processes related to creating energy and living. If we don't have amino acids available, we cannot create energy (even if we have it sitting there) - so we will get it. But if you supply enough amino acids for these functions, your body will burn fat first. It's less costly and provides more bang for the buck.
So, yeah, 100 calories, 500 calories more - it doesn't matter as long as you have sufficient protein. A lot of people on here will get upset with my thinking, but it is what it is.
kjkitzman
Active member
^Yes I will be using FD2 and Radiate during my cut. I need to get a good promo code for some more FD2 tho!! Need to buy some in the next week or two.
And HIT4ME I can always count on you. Exact answer I wanted to hear and assumed also I just get nervous because I am somewhat a NEWBEE! And yes I would eat the food stored before my friend to clarify that
I get more than 1g of protein per lb of body weight. I currently am at 133lb and eat about 150g of protein so should be set there. Good to know that if I am feeling full I don't have to force my food on a cut and then hopefully lean out sooner than expected!
And HIT4ME I can always count on you. Exact answer I wanted to hear and assumed also I just get nervous because I am somewhat a NEWBEE! And yes I would eat the food stored before my friend to clarify that
I get more than 1g of protein per lb of body weight. I currently am at 133lb and eat about 150g of protein so should be set there. Good to know that if I am feeling full I don't have to force my food on a cut and then hopefully lean out sooner than expected!
Wimsicle
Well-known member
For sure.. I've done a few stints of PSMF with no muscle loss. High protein pared with your body's survival mechanic is pretty muscle sparing
HIT4ME
Well-known member
^Yes I will be using FD2 and Radiate during my cut. I need to get a good promo code for some more FD2 tho!! Need to buy some in the next week or two.
And HIT4ME I can always count on you. Exact answer I wanted to hear and assumed also I just get nervous because I am somewhat a NEWBEE! And yes I would eat the food stored before my friend to clarify that
I get more than 1g of protein per lb of body weight. I currently am at 133lb and eat about 150g of protein so should be set there. Good to know that if I am feeling full I don't have to force my food on a cut and then hopefully lean out sooner than expected!
I don't blame you for being nervous. All you ever hear about is how dieting is bad and you will die from eating too little and have an eating disorder, etc. Valid concerns, but they can be counter-productive fears.
At that protein level, you are golden.
HIT4ME
Well-known member
Yup - I am not advocating PSMF for everyone, it isn't necessary and is extreme - but people fear it too much. I think those of us who needed a PSMF and actually did it (after overcoming all the negatives in our head about it), wind up very happy with the approach.
Wimsicle
Well-known member
Agreed. It's something you have to do 100% by the book and not half assed, imo.
kjkitzman
Active member
I knew you would come around with PSMF.. what is it exactly? I won't do it now because I enjoy carbs.
paul56778
Well-known member
Protein Sparing Muscle Fast, for me i do 180-190 grams of protein then 54 grams of carbs which includes all of the fibre from the broccoli i eat, and 15.6 grams of fat, 6 of which comes from omega 3 fish oils, totals at around 1000-1100 calories for me at a body-weight of 180lbs, i have now dropped low on bodyfat and feeling the effects e.g. loss of libido, crappy energy levels and always starving so i do re-feeds twice per week now to compensate and have eased in to lean mass building e.g. 5 days of the week i PSMF and the other 2 are carb up re-feeds where i keep fat as low as possible and push carbs as high as possible.
kjkitzman
Active member
Is this for a cut then? I give you props, don't know if I could do it.
paul56778
Well-known member
Yes it works great for cutting, and i am also able to lean bulk on it by creating a caloric surplus on 2 days per week, and then when i have reached my desired weight increase i just drop the higher carb refeed days and go for a full 6-8 weeks straight PSMF until fat has gone. It is hard but provides quick results which is why i like it so much and it eliminates the need for me to add cardio and just carry on with my 6 x weekly weight based sessions per week which average 1 to 1 1/2 hours each. e.g. Mon is Legs, Tues, Chest, Wed, Back and Shoulders, Thurs, Biceps and Triceps, Fri, Legs, Sat, Back, Sunday = Rest day, i also perform ab work 3 times per week e.g. on a Tuesday, Thursday and Saturday, or Mon, Wed and Fri,
HIT4ME
Well-known member
A PSMF isn't for everyone. It worked well for me - but Paul's example is actually LESS extreme than the diet actually entails on paper. On paper, the diet is Protein, Calories from protein, trace amounts of fats and carbs. Paul's approach is a safer/more reasonable and more realistic approach. Even if you try to follow it to the extreme, you will likely end up closer to Paul's layout if you are honest with yourself....unless you're just going to eat handfuls of fat free cheese and dry, boring chicken.
paul56778
Well-known member
I follow the guidelines of lyle mcdonalds version Modified PSMF, which is why i include the green veggies which for me is 2 head of broccoli split, 1 with 1 chicken breast for meals 1 and 3 and meals 2 and 4 are 60 grams of whey or a mixed protein with whey and casein, and i use a multivitamin supplement along with 6 grams of omega 3 soft gels which are included in the 15.4 grams of daily fat, so around 9.4 grams are coming from chicken breast, broccoli, and whey protein, i also use 12 grams of a greens supplement which adds to the carb count which is why i have listed it at 50 odd grams but a large portion is from fibre.
For rest days you could just use fats over carbs rather than try to adopt a PSMF approach, but if you did just eat protein with trace carbs and fats, you would be able to create a greater overall weekly calorie deficit by dropping very low for the 2 days.
paul56778
Well-known member
I follow the guidelines of lyle mcdonalds version Modified PSMF, which is why i include the green veggies which for me is 2 head of broccoli split, 1 with 1 chicken breast for meals 1 and 3 and meals 2 and 4 are 60 grams of whey or a mixed protein with whey and casein, and i use a multivitamin supplement along with 6 grams of omega 3 soft gels which are included in the 15.4 grams of daily fat, so around 9.4 grams are coming from chicken breast, broccoli, and whey protein, i also use 12 grams of a greens supplement which adds to the carb count which is why i have listed it at 50 odd grams but a large portion is from fibre.
For rest days you could just use fats over carbs rather than try to adopt a PSMF approach, but if you did just eat protein with trace carbs and fats, you would be able to create a greater overall weekly calorie deficit by dropping very low for the 2 days.
HIT4ME
Well-known member
This is a good layout. Lyle's book is great and this is pretty much what he suggests. The idea is that you will likely want to take in 0.8 grams of protein per pound of LEAN bodyweight, and really that's it. No unnecessary fats or carbs at all. Green cruciferous veggies are acceptable. 5-10 g of Omega 3's. Just like Paul laid out. But for someone like you, you're probably looking at around 400 calories a day plus the Omega 3's and broccoli/spinach/kale/etc.
kjkitzman
Active member
And you are still taking FD2 during this? I could aim for 50g of carbs. So I weigh 130lbs I am not sure what my lean body weight is...
I have been eating 2,000kcal on active days and about 1700kcal on rest.
It has been 10 days on my cut and I started at 134lbs and weighed in at my lowest today: 131.8lbs plus I my top TWO abs are now showing, normally I can only see the first top ones. I was stoked!
I have been eating 2,000kcal on active days and about 1700kcal on rest.
It has been 10 days on my cut and I started at 134lbs and weighed in at my lowest today: 131.8lbs plus I my top TWO abs are now showing, normally I can only see the first top ones. I was stoked!