Follidrone 2.0 Log - FEMALE

HIT4ME said:
D@mn girl. You make this look easy.

You say, "I'm gonna bulk" and you bulk up and gain muscle while staying lean....then you say, "I'm gonna cut" and you just do that too. I'm impressed with your consistency, diligence and progress. Great work.
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No time for excuses! I really want to be able to reverse diet like a boss after this cut. Plan is to vacation(eat eat eat) and then come back and go back on my cut until I am satisfied then do a reverse diet up to a good amount of calories so I don't have to cut every time I go on vacation!!! But you have such kind word <3
HIT4ME said:
kjkitzman - Have you ever used yohimbine? I hate that stuff. Alpha-Yohimbine is the way to go. If you have used Y and tolerate it, you may give it a shot. People who like yohimbine usually have no issues with it, so you MAY like it. But if you're like those of us that don't tolerate it well....it may be a big mistake.
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Well I take Radiate 2x a day, which has Alpha-Yohimbine. I have also used HCl with caffeine and that was fine also.
 
kjkitzman said:
No time for excuses! I really want to be able to reverse diet like a boss after this cut. Plan is to vacation(eat eat eat) and then come back and go back on my cut until I am satisfied then do a reverse diet up to a good amount of calories so I don't have to cut every time I go on vacation!!! But you have such kind word <3


Well I take Radiate 2x a day, which has Alpha-Yohimbine. I have also used HCl with caffeine and that was fine also.
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Yeah - you are doing the hard work. It's easy to have the kind words. Motivating.

Well - are you taking a 1/2 scoop radiate 2X per day? Or a full scoop?

If you are going to mix them - I would start with 1/2 scoop + yohimbine and work up from there. It really may not be necessary but could improve appetite suppression and may be beneficial before fasted cardio or even a weight session if you tolerate it. Some people really love their Y....and if you're one of them, it should be beneficial. Radiate has a good dose of the Alpha-Y. AY doesn't have the sides...it's better in my use. Yohimbine gives me cold sweats and nervousness and unbearable insomnia. First time I took Y I couldn't sleep for almost 2 days, not even exaggerating.
 
HIT4ME said:
Yeah - you are doing the hard work. It's easy to have the kind words. Motivating.

Well - are you taking a 1/2 scoop radiate 2X per day? Or a full scoop?

If you are going to mix them - I would start with 1/2 scoop + yohimbine and work up from there. It really may not be necessary but could improve appetite suppression and may be beneficial before fasted cardio or even a weight session if you tolerate it. Some people really love their Y....and if you're one of them, it should be beneficial. Radiate has a good dose of the Alpha-Y. AY doesn't have the sides...it's better in my use. Yohimbine gives me cold sweats and nervousness and unbearable insomnia. First time I took Y I couldn't sleep for almost 2 days, not even exaggerating.
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I do 3/4 scoop 2 x per day. the area right below my belly button you can really see the subcutaneous fat and I really want this to be gone. I can try to get a good picture of it. Is yohimbine the same as HCl?

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Great progress on this cut, how do you prefer Follidrone 2 overall, for cutting whilst retaining lean mass or for lean mass gaining.

I will be using it again next week or the week after and plan to stay on for at least 3 months before having 1 month off.
 
paul56778 said:
Great progress on this cut, how do you prefer Follidrone 2 overall, for cutting whilst retaining lean mass or for lean mass gaining.

I will be using it again next week or the week after and plan to stay on for at least 3 months before having 1 month off.
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I love it for both, since both make me stay relatively lean. Was pretty easy to cut :) suggested to cycle like that?
 
Well I am back from vacation YIPPIE! NOT! :) I left last week Saturday and weighed in at 125lbs. Yesterday I weighed in at 128lbs. I will take it, I ate everything BEAST73 can vouch for that too!! Ate around 2,500 calories a day

Before I left I got a DexaFit scan done. Let me know your thoughts? Should I cut for another 6 weeks and then reverse diet/ lean bulk?

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I think yes. Chip off what you've gained on vacation so you have a clean slate for lean bulking.
 
Welcome back!!!
 
I feel like being at 21% BF I can get lower. Was thinking to diet for 6 weeks and then reverse diet?
 
HELP NEEDED! I want a new training split. Below is my current and I would I think I would like something like 2 upper, 2 lower, and 1 full body.

So right now I do 4 exercises of each body part. Like today I did Biceps + Back. I did 4 exercises of 5 sets for the biceps and same with back. If I do 2 upper I would do 2 exercises of biceps, 2 exercises back, 2 exercises shoulders, 2 exercises triceps and do this twice per week.

Is my thinking correct on this? I become VERY fatigue doing my first two exercises for my bicep curls and the weight isnt even that heavy...lol FML

Monday: Rest
Tuesday: Back + Biceps
Wednesday: Glutes + Hamstrings
Thursday: Shoulders + Triceps
Friday: Rest
Saturday: Glutes + Quads
Sunday: Full Body

Update progress picture. Still cutting

Weight: 125.4lbs
Week 11 of cut - 1 week was a diet break on vacation.

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What I like is 2 power days then 3 hypertrophy days.
Saturday- Upper body power
Sunday-Lower body power
Monday-off
Tuesday- Push Hypertrophy
Wednesday-Legs Hypertrophy
Thursday-Pull Hypertrophy
Friday-off
 
Hope everyone enjoys there Halloween weekend. Hoping to get out with the kiddo. Supposed to snow/rain high of 38 on Saturday. I will be enjoying everything pumpkin this weekend.

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Thoughts on new workout routine:

Tuesday – Back/Shoulders - 4 sets 8-10 reps - heavy
Barbell Row
Shoulder Press

Wide Grip Pull Down
Upright Row

Face Pulls
Lateral Raises

Seated Rows
Front Raises

Rear Delt Flies
External Rotations

Steering Wheel OR Around the Worlds
Glutes
Abs – Standing/Side Bends/Planks



Wednesday – Glutes/Quads – 4 sets 8-10 reps -heavy
Glute Activation

Sumo Banded Deadlift
Sumo Squat Body Weight Pulse

Banded Barbell Hip Thrust
Banded Body Weight Hip Thurst

Closed leg Squat
Band Walks

Leg Extensions
Banded Abduction

Barbell Back Squat
Jump Squats

Thursday – Biceps/Triceps– 4 sets 8-10 reps -heavy
Static Hold Curls
Tricep Pushdown

Skull Crushers
Wide Curls

Hammer Curls
Overhead Extension

Tricep Dips
Inward Bicep Curls

Band High Overhead Extension
Plate Curls

Elevated Cable Curls
Glutes
Abs – Standing/Side Bends/Planks

Saturday – Glutes/Hamstrings/Calves– 4 sets 8-10 reps -heavy
Glute Activation

Dumbbell Band Walks
Dumbbell Pulse Squats

Banded Barbell Glute Bridge
Banded Body Weight Glute Bridge

Hamstring Curls
Cable Pull Through

RDL’s
Calf Raises

Conventional Deadlifts
Standing Hamstring Curls


Sunday – Full Body – 5 sets 15-20 reps - light

Bicep Curls
Shoulder Press
Walking Lunges

Upright Row
Closed Grip Pull Down
Narrow Leg Squat

Overhead Tricep Extension
Calf Raises
Banded Squats

Sumo Jump Squats
In and Out Bench Jumps
 
kjkitzman said:
Thoughts on new workout routine:

Tuesday – Back/Shoulders - 4 sets 8-10 reps - heavy
Barbell Row
Shoulder Press

Wide Grip Pull Down
Upright Row

Face Pulls
Lateral Raises

Seated Rows
Front Raises

Rear Delt Flies
External Rotations

Steering Wheel OR Around the Worlds
Glutes
Abs – Standing/Side Bends/Planks



Wednesday – Glutes/Quads – 4 sets 8-10 reps -heavy
Glute Activation

Sumo Banded Deadlift
Sumo Squat Body Weight Pulse

Banded Barbell Hip Thrust
Banded Body Weight Hip Thurst

Closed leg Squat
Band Walks

Leg Extensions
Banded Abduction

Barbell Back Squat
Jump Squats

Thursday – Biceps/Triceps– 4 sets 8-10 reps -heavy
Static Hold Curls
Tricep Pushdown

Skull Crushers
Wide Curls

Hammer Curls
Overhead Extension

Tricep Dips
Inward Bicep Curls

Band High Overhead Extension
Plate Curls

Elevated Cable Curls
Glutes
Abs – Standing/Side Bends/Planks

Saturday – Glutes/Hamstrings/Calves– 4 sets 8-10 reps -heavy
Glute Activation

Dumbbell Band Walks
Dumbbell Pulse Squats

Banded Barbell Glute Bridge
Banded Body Weight Glute Bridge

Hamstring Curls
Cable Pull Through

RDL’s
Calf Raises

Conventional Deadlifts
Standing Hamstring Curls


Sunday – Full Body – 5 sets 15-20 reps - light

Bicep Curls
Shoulder Press
Walking Lunges

Upright Row
Closed Grip Pull Down
Narrow Leg Squat

Overhead Tricep Extension
Calf Raises
Banded Squats

Sumo Jump Squats
In and Out Bench Jumps
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I am sorry - I got to "Hip Thrust" and then my mind just wandered....what were we talking about again?

Oh...yeah, OK, that all looks like a lot of work. I can't argue too much because, it is obviously working.

One thing though - deadlifts and squats on the same day and then conventional deads later in the week? I think I get where you're going with that and it makes sense - but can you lay out your thought process there?

Also, you're ending your workout with squats and jump squats - reasoning?

I am not asking you to defend anything - just trying to understand your side of it. I am kind of locked into my own mentality that squats and deadlifts are the two foundation exercises - those two exercises by themselves can be an entire workout for me (figuratively). They can be brutal and I like to build the rest of the workout and the splits around them.
 
How is doing your Squats and Deadlifts at the end working out for you?I have never tried it like this.
I would probably be too tired to do any compound lifts at the end of my workout.
 
kjkitzman
Ever consider Exotherm?
Its only slightly antiestrogenic but has some spot reduction effects. Plus there are no stimulants in it so you can stack it with other fat burners and follidrone etc.
 
Ok sorry guys:

I updated what I am thinking.... I took conventional DL's out because they do bother my back and I don't need them to make the progress I want. To answer your question from above. I do like a circuit burn out session at the end of each leg day so sometimes jumping lunges or jumping squats, all body weight or using a plyo box. This really kills my quads and glutes at the end and seems to really get a great pump from them.

Tuesday – Back/Shoulders - 4 sets 8-10 reps - heavy
Barbell Row
Shoulder Press

Wide Grip Pull Down
Upright Row

Face Pulls
Lateral Raises

Seated Rows
Front Raises

Rear Delt Flies
External Rotations

Steering Wheel OR Around the Worlds
Glutes
Abs – Standing/Side Bends/Planks



Wednesday – Glutes/Quads – 4 sets 8-10 reps -heavy
Glute Activation

Sumo Banded Dumbbell Deadlift
Sumo Squat Pulses – Body Weight

Narrow Leg Squat
Band Walks

Banded Barbell Hip Thrust
Banded Hip Thurst – No weight

Leg Extensions
Walking Lunges

Banded Abduction
Jump Squats

Thursday – Biceps/Triceps– 4 sets 8-10 reps -heavy
Alternating Bicep Curls
Tricep Pushdown

Skull Crushers
Wide Curls

Hammer Curls
Overhead Extension

Tricep Dips
Inward Bicep Curls

Cable Tricep Kickbacks
Plate Curls

Elevated Cable Curls
Glutes
Abs – Standing/Side Bends/Planks

Saturday – Glutes/Hamstrings/Calves– 4 sets 8-10 reps -heavy
Glute Activation

Dumbbell Band Walks
Dumbbell Pulse Squats

Glute Bridge
Glute Bridge – body weight

RDL’s
Calf Raises

Barbell Squats
Hamstring Curls


Sunday – Full Body – 5 sets 15-20 reps - light

Bicep Curls
Shoulder Press
Walking Lunges

Upright Row
Closed Grip Pull Down
Narrow Leg Squat

Overhead Tricep Extension
Calf Raises
Banded Squats

Incline Bench Press
Sumo Jump Squats
In and Out Bench Jumps
 
brundel said:
kjkitzman
Ever consider Exotherm?
Its only slightly antiestrogenic but has some spot reduction effects. Plus there are no stimulants in it so you can stack it with other fat burners and follidrone etc.
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what is this and where do I buy it? Would like to research prior!
 
Key Benefits of Exotherm:


- Helps Reduce Estrogen*

- Helps Reduce Body Fat*

- Supports Increases in Lean Mass*

- Helps Reduce Water Retention*

- Supports Increased Muscle Hardness*

- Helps Increase Testosterone Levels*



What are the Key Ingredients of Exotherm?


Atractylodes Macrocephala: a Chinese medicinal herb, has been extensively used to treat digestive diseases in China and most other Asian countries. In studies the ingredient has been exceptionally strong with 94.5% aromatase inhibition. Additionally, unlike many of the aromatase inhibitors on the market Atractylodes Macrocephala has shown to have exceptional oral bio-availability. In regards to anabolic properties, in animal studies subject experienced 20% more growth when compared to the placebo group which was attributed to increases in growth hormone of 30%, IGF-1 of 52%, T3 of 47%, T4 of 36%, and cAMP of 21%.



Stearoyl vanillylamide: Stearoyl vanillylamide is a naturally-occurring capsaicin analogue found in red pepper species. Capsaicin is responsible for the hot/burning feeling caused by chili peppers. Unlike capsaicin, stearoyl vanillylamide is nonpungent, meaning it does not impart the “spicy” or irritative effects of capsaicin. Stearoyl vanillylamide, capsaicin and similar compounds activate the transient receptor potential cation channel V1 (TRPV1). TRPV1 activation stimulates the release of catecholamines such as adrenaline and noradrenaline from the adrenal medulla. Noradrenaline is a major regulator of brown fat activation, through β3 adrenoreceptor activation. Nonpungent capsaicin analogs have been demonstrated to activate brown adipose tissue and increase energy expenditure in a human clinical trial. A systematic review of human clinical trials observed that regular consumption of capsaicinoids increased energy expenditure, and significantly reduced abdominal adipose tissue levels.



Chrysin: A flavonoid that has been reported to have aromatase inhibition properties. Flavonoids have been used in drugs and food supplements as they are reported to have antioxidant, antibacterial, anti-inflammatory, and antiviral properties.



Cirsium oligophyllym: This is a species of thistle indigenous to Asia, and traditionally consumed as a vegetable. This ingredient helps to burn body fat through two mechanisms, promoting thermogeneis (increased calorie burning), and promoting lipolysis (the release of fat for energy use).
 
Similiar to supernova? Anitestrogenic? Thoughts.......... Is this for the spot reduction that I posted like a few weeks ago LOL
 
kjkitzman said:
Similiar to supernova? Anitestrogenic? Thoughts.......... Is this for the spot reduction that I posted like a few weeks ago LOL
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This is not a spot reduction. This is a transdermal

Directions: Apply directly to upper chest, neck, delts, or inner thighs. Use wrist, not hands to rub in.

Suggested Use: 1 pump 3 times daily.
 
I don't get it how does it work applying in those spots and for a female?
 
kjkitzman said:
I don't get it how does it work applying in those spots and for a female?
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I have used Exotherm and it's a good product. I personally think Supernova is better for spot reduction - but ET is a really good transdermal with systemic action. It is anti-estrogenic so you should read up on that a bit. I would bet a 4-8 week cycle could be pretty effective for you. If Brundel is offering free bottles...I wouldn't say no :)
 
Oh, and you apply it to shoulders, traps, chest, inner thighs...places where systemic absorption is good. Best to rotate those areas as you use it....so maybe morning you put it on your shoulders, inner thighs at night, etc. I don't tend to get to carried away with rotating though...
 
kjkitzman said:
I don't get it how does it work applying in those spots and for a female?
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Cirsium is interesting stuff
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Somewhere there is a study (I think in rat or mouse skin) that indicates transdermal administration will reduce fat at the application site.
So in this case I would suggest applying to stubborn areas where as normally I would suggest upper chest, neck, delts because the skin is thin there.
Ill see if I can dig up the study.

I can tell you that it is antiestrogenic yes but nothing like Letrone which is very stout and I would not recommend for women.
Exotherm is mild enough of an anti estrogenic that It can be used by women and the ingredients are fantastic for burning off that little bit of stubborn fat.
 
So thoughts on continuing this thread? or make a new one?

Beginning my reverse diet next week. Still be using FD2, RXS Radiate as needed, hopefully get a new training program down and build some muscle!
 
I think you have alot of people following this thread.
I'm sure you could start a fresh one. Up to you.
I vote continue.
 
kjkitzman said:
So thoughts on continuing this thread? or make a new one?

Beginning my reverse diet next week. Still be using FD2, RXS Radiate as needed, hopefully get a new training program down and build some muscle!
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You Feel different,and you look different. I vote New Thread.
 
Easier to just continue than trying to tag everyone on a new one unless you already have a list.
 
It doesn't matter to me. Whatever you do, I am in.
 
I will continue on this thread and update with all my measurements this weekend! Next week starts the reverse diet! Cannot wait.

I am thinking of lowering my training from 5x a week to 4x.

Tuesday: Bicep+ Triceps (hypertrophy) + glutes(strength)

Thursday: Shoulders + Back (hypertrophy) + glutes (hypertrophy)

Saturday: Lower body (hamstrings,quads, calves, glutes) - hypertrophy
Sunday: Full body (strength)

So hypertrophy would be 12-15 reps lighter weights and strength would be 8-10 reps and obviously heavier weights. Thoughts? Trying to build muscle!
 
kjkitzman said:
I will continue on this thread and update with all my measurements this weekend! Next week starts the reverse diet! Cannot wait.

I am thinking of lowering my training from 5x a week to 4x.

Tuesday: Bicep+ Triceps (hypertrophy) + glutes(strength)

Thursday: Shoulders + Back (hypertrophy) + glutes (hypertrophy)

Saturday: Lower body (hamstrings,quads, calves, glutes) - hypertrophy
Sunday: Full body (strength)

So hypertrophy would be 12-15 reps lighter weights and strength would be 8-10 reps and obviously heavier weights. Thoughts? Trying to build muscle!
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My suggestion is if you want to build muscle start with 8 reps and increase the rep by one for every exercise/workout until you reach 12 reps. Then increase the weight and start at 8 reps again... repeat.
Hope this makes sense?
Make up 2 separate workouts and do ea. twice a week. A/B
 
kjkitzman said:
I will continue on this thread and update with all my measurements this weekend! Next week starts the reverse diet! Cannot wait.

I am thinking of lowering my training from 5x a week to 4x.

Tuesday: Bicep+ Triceps (hypertrophy) + glutes(strength)

Thursday: Shoulders + Back (hypertrophy) + glutes (hypertrophy)

Saturday: Lower body (hamstrings,quads, calves, glutes) - hypertrophy
Sunday: Full body (strength)

So hypertrophy would be 12-15 reps lighter weights and strength would be 8-10 reps and obviously heavier weights. Thoughts? Trying to build muscle!
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I would use a DOGGCRAPP/ DC program for mass building.
Each muscle gets trained several times per 8 days.
Extreme stretching.
Progressive weight increases which = hypertrophy. I started my journey at 135lbs. My largest I was 235lbs. Lean. I was stuck at about 185-190 for a long time. DC training I think was a primary factor in me gaining the additional 45+lbs. And...talk about strength...wow. Im not about bragging about weights I lifted but I will say that my strength nearly doubled on primary lifts like deads, BP, and overhead press.

Its a really tough program. LOTS of protein. 2gs per lb of bodyweight.
And ultra hard training. But man do you grow big and strong fast.

Admin prob wont be into me posting links to other forums etc. So Ill suggest goggling DOGGCRAPP. Then read the first article. And maybe a couple more. Just to get the idea.
 
Just ending my cut. Starting my first reverse diet into a lean bulk.
I am a Female 5’7’’ 27 years old.
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Cut: August 7, 2017 – November 26, 2017
Calories: Ended at 1600kcal
Starting Weight: 135lbs
Ending Weight: 120lbs
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Reverse Start: November 27, 2017 - ?
Calories: 1700kcal starting my reverse - ?
Current Weight: 120lbs
Body Fat: 18%BF
Muscle: 37% muscle
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Macros first week:
1700 calories Rest days
106 carbs
130 protein
85 fats

1700 calories Active days
170 carbs
128 protein
57 fat
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New workout regimen:

Monday: Rest
Tuesday: Biceps + Triceps + Glutes(Heavy)
Wednesday: Rest
Thursday: Shoulders + Back + Glutes(Light)
Friday: Rest
Saturday: Lower Body + Glutes(Heavy)
Sunday: Chest + Biceps + Glutes(Light)

CURRENTLY: I wake up at 4am and do 45-60 min of lifting. I currently practice intermittent fasting and eat from 2p-8p.
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Current Supps:
Fish Oil
Multi-vitamin
PEScience Protein Powder
Scivation Xtend BCAA’s
Radiate Thermogenic
FD2.0
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With much research on Bret Contreras' website. Glutes build better with higher reps lower weight but a variety of both along with burn out sessions at the end. I am also following the SRA curve for optimal muscle growth for the glutes.
 
Here is my before and after
Left: August 7, 2017 - After bulk 1st time using FD2 -135lbs
Right: November 26, 2017 - After cut and losing 15 lbs - 120lbs
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The confidence in your face shows a lot. Way to go and I’m glad you’ve adopted such a great lifestyle. The journey is still going and hoping to see some gains!!!
 
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