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Follidrone 2.0 Log - FEMALE

kjkitzman said:
Yesterday was rest day and my macros were 88g Fat, 74g Carbs, 154g Protein - 1700kcal total for the day. Is this a sufficient macro breakdown for rest days/low carb?
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It is down to how you are feeling, mood and energy levels, carbs are low with fat being adequate and protein being high enough to maintain LBM, if you are ok with it keep to it.
 
Felt good but a little hungry. I think I would be able to maintain at that for Rest days but Active days I will keep fats lower and carbs higher as it seems to be easier for me.

I have been on the cut for 2 weeks and started at 134lbs and weighed in at 130.8 yesterday. :) I think the FD2 is helping a TON!
 
FD2.0 makes cutting amazing! I'm loving a rest day myself!
 
kjkitzman said:
Sometimes I strive to have low carbs because I think I would lose fat faster but then I really struggle with my diet because I don't know where my fat and protein ratios should be at....
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I'd say protein needs to be 40% of your calories or more on a cut (to keep muscle).

Fat tends to fall by the wayside, but its important to keep you full and for your hormonal balance. I tend to keep my fat about 40% of my calories also.

Carbs - whatever is left. They aren't "essential", but keeping a bit of wiggle room for fiber (i take psyllium husk 1-2X per day) and some berries in my Greek yogurt works for me. I've kept them at 20%

For me:

Protein - 40%
Fat - 40%
Carbs - 20%

if you're losing weight with more carbs, then keep going. When you hit a wall you can try dropping them.
 
I dont operate super well on ultra low carbs but everyone is different.
Im a big fan of carb cycling which allows me to eat my carbs but still have the days where carbs are low and fat loss is optimized.
For me fat loss is accelerated by this. When cals are super low and carbs are super low the body starts to think your starving and shifts to conservation mode. This is counterproductive because now the body wants to hold onto anything you eat. If instead I stay well fed 30%, mod carbs and cals 30% and 30% low cal and low carb I drop bodyfat rapidly. I also tend to hold onto MUCH more muscle mass with this vs Keto or ultra low cal ultra low carb 24/7 approaches.
 
Agreed after looking at my active days I normally get about 35% protein 35% carbs and 30% fats

160g protein, 160g carbs and 60g fats give or take

then on my REST days I consume not over 100g of carbs. This seems to work well so far! I also think with take FD2 my body hates me if i dont feed it carbs with my dosing.
 
kjkitzman said:
Agreed after looking at my active days I normally get about 35% protein 35% carbs and 30% fats

160g protein, 160g carbs and 60g fats give or take

then on my REST days I consume not over 100g of carbs. This seems to work well so far! I also think with take FD2 my body hates me if i dont feed it carbs with my dosing.
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looks like a good plan! If you're getting results, don't change anything.
 
Pictures after this mornings shoulder and tricep workout. Feeling like I need to take some progress pictures this weekend to see where I am at for my 3 week mark. Anyone think this too early?

Weighed in at 131.4lbs (started 134lbs). Still training 5 days a week and 10 min of LISS on treadmill 3-4x per week.


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kjkitzman said:
Pictures after this mornings shoulder and tricep workout. Feeling like I need to take some progress pictures this weekend to see where I am at for my 3 week mark. Anyone think this too early?

Weighed in at 131.4lbs (started 134lbs). Still training 5 days a week and 10 min of LISS on treadmill 3-4x per week.


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looking fit as a fiddle!
 
Should I wait a week to take progress pictures guys? Will be 4 weeks next week... 3 weeks on Saturday
 
kjkitzman said:
Pictures after this mornings shoulder and tricep workout. Feeling like I need to take some progress pictures this weekend to see where I am at for my 3 week mark. Anyone think this too early?

Weighed in at 131.4lbs (started 134lbs). Still training 5 days a week and 10 min of LISS on treadmill 3-4x per week.


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What's the goal of the 10mins of LISS?
 
TheMovement said:
What's the goal of the 10mins of LISS?
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Well what I do is I lift for 45 minutes and then I would walk on the treadmill for kind of a cool down/heart health. I did it through my bulk so I figure I would keep it and only up it if I have to. It's nice because my work outs are typically an hour besides the weekends I spend more time lifting since I don't have to work.
 
kjkitzman said:
Well what I do is I lift for 45 minutes and then I would walk on the treadmill for kind of a cool down/heart health. I did it through my bulk so I figure I would keep it and only up it if I have to. It's nice because my work outs are typically an hour besides the weekends I spend more time lifting since I don't have to work.
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WarmUps and Cooldowns are so overlooked during training that I do believe it's a make or break it habit.

Your Dedicated Cardio includes?
 
TheMovement said:
WarmUps and Cooldowns are so overlooked during training that I do believe it's a make or break it habit.

Your Dedicated Cardio includes?
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What are you saying? You mean what is the cardio that I do for my fat loss phase?
 
kjkitzman said:
What are you saying? You mean what is the cardio that I do for my fat loss phase?
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Yes

What you do that's dedicated solely to keeping and preserving your cardiovascular health.
 
TheMovement said:
Yes

What you do that's dedicated solely to keeping and preserving your cardiovascular health.
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:) correct! I don't make it part of my cutting I have always done it after my lift. Some days I only have 5 minutes so I jump on the treadmill for 5 min other days I have 10 minutes so it varies.

I think I will keep my calories the same and if I need to I can add more LISS such as an extra 10 minutes per session if weight stalls.
 
Not to flood this thread with a bunch of pictures. But happy so far with my glute development since I have been following Bret Contreras. PLUS FD2 is keeping my good gains because you know the whole train of glutes matter and abs dont LOL

First picture is from last year at this time and then these are now... I would LIKE to lean my legs out a bit (quads) any suggestions

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kjkitzman said:
Not to flood this thread with a bunch of pictures. But happy so far with my glute development since I have been following Bret Contreras. PLUS FD2 is keeping my good gains because you know the whole train of glutes matter and abs dont LOL

First picture is from last year at this time and then these are now... I would LIKE to lean my legs out a bit (quads) any suggestions

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You dont need to lean out your quads, just make your calves bigger
 
WHOA!!!:clap2:
 
Quads are looking great from your pics. Only way to lean them out is with diet for fat loss and if you are looking to make them smaller overall have to cut back on the weights so you don't build anymore muscles.
Your glute progress is very nice as well.
 
I still feel like a need to lean my quads out, or do you think more fat needs be lost? And today I did calves for the first time in 2 months LOL I do neglect those babies.
 
kjkitzman said:
I still feel like a need to lean my quads out, or do you think more fat needs be lost? And today I did calves for the first time in 2 months LOL I do neglect those babies.
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I would say just a little more fat, definitely don't want to lose any muscle from my point of view. I think just sticking with your diet and eventually they will lean out some more.
 
thanks for the suggestions. Currently day 26 of diet and I have weighed in at my lowest 130.0lbs

20% BF
36% Muscle

First time weighing in and my muscle % saying anything higher than 36%, I usually have been weighing it at 35.8% but could never get to 36%. I know the scale doesn't mean anything with this stuff but it shows something is changing :)

Still have 37 days to go till vacation. Last cut(vacation) I weighed in at 128lbs so hoping I can beat that this time.

EDITED: wanted to add that I hope everyone has an amazing and safe Labor Day weekend!!!!
 
kjkitzman said:
thanks for the suggestions. Currently day 26 of diet and I have weighed in at my lowest 130.0lbs

20% BF
36% Muscle

First time weighing in and my muscle % saying anything higher than 36%, I usually have been weighing it at 35.8% but could never get to 36%. I know the scale doesn't mean anything with this stuff but it shows something is changing :)

Still have 37 days to go till vacation. Last cut(vacation) I weighed in at 128lbs so hoping I can beat that this time.

EDITED: wanted to add that I hope everyone has an amazing and safe Labor Day weekend!!!!
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Great progress ! 37 days you got this.

What are you using to weigh yourself and get percentages ?

Have great holiday weekend
 
I use my eatsmart scale. Have used it since a year ago so accurate in the way I know what is going up and down. If that makes sense.

I usually have two rest days but is it ok to do light walking on treadmill on these days if I can fit it in. Especially with tomorrow (Monday) being off of work I am going to be super bored and it's my low carb day... or should I switch to train Monday and then take rest day while I'm at work on Tuesday ?!
 
kjkitzman said:
I use my eatsmart scale. Have used it since a year ago so accurate in the way I know what is going up and down. If that makes sense.

I usually have two rest days but is it ok to do light walking on treadmill on these days if I can fit it in. Especially with tomorrow (Monday) being off of work I am going to be super bored and it's my low carb day... or should I switch to train Monday and then take rest day while I'm at work on Tuesday ?!
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Walking is fine. Just some active recovery. Gets the blood moving and helps with soreness
 
kjkitzman said:
I use my eatsmart scale. Have used it since a year ago so accurate in the way I know what is going up and down. If that makes sense.

I usually have two rest days but is it ok to do light walking on treadmill on these days if I can fit it in. Especially with tomorrow (Monday) being off of work I am going to be super bored and it's my low carb day... or should I switch to train Monday and then take rest day while I'm at work on Tuesday ?!
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I would do some walking, a little extra walking never hurt anyone.
 
Sorry haven't updated in awhile.

Currently at week 6 of the cut and I feel good still. Some days I am super hungry especially active days.

I am eating 1850kcal on active days (5 days a week)
I am eating 1650kcal on rest days (2 days a week)
FD2 x 3x/day
Radiate 2x/day

Weighed in at 130lbs

Struggling to know if I need to lower calories at all OR have a refeed (2,200kcal):

ONLY HAVE 27 MORE days till I leave for vacation!

Weigh in's have been going up lately (last 4-5 days):

Last week:
129.4
130.2
129.8
128.8 Lowest weigh in was Thurs,Sept 7th
129.8
130.2
130.2


This week:
130.8
Today 130.2



Current physique:

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With only 27 days left I would do a slight reduction in calories. I would cut just 50 calories for now and go with 1800 and 1600. Or up your cardio to get that deficit.
Progress is looking great!
 
Studhorse thank you I do still have some love handle fat... struggle and little bit under my belly button. My arms seem to thin out first.
BigRed1974 I think thats a great idea. Just that little bit to maybe kick start. So a refeed wouldn't be beneficial and I should just increase cals on vacation obviously because I am eating whatever I want in moderation haha
 
Yeah I would wait till vacation since it is only 27 days away. If it were longer then I would say do a refeed day.
 
paul56778 what is the ingredient in BCAA's that spike insulin? Is it just the amino's since they create protein synthesis?

Does diet soda spike it?
 
paul56778 said:
Leucine mainly Invalid Link Removed

Don't know about diet soda, it would depend on the sweeteners used.
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With BCAA's it's all down to the amount used e.g. if it is only 5-10 grams per day it should have minimal effect, but some people have used multiple scoops of xtend e.g. totalling to around 20 or 30 grams of BCAA's per day which i feel can have an effect when cutting hard to reduce body fat to lowest levels, for fasted cardio i would only recommend a stimulant based fat burner and alpha yohimbine to target stubborn fat towards end of diet.
 
paul56778 said:
With BCAA's it's all down to the amount used e.g. if it is only 5-10 grams per day it should have minimal effect, but some people have used multiple scoops of xtend e.g. totalling to around 20 or 30 grams of BCAA's per day which i feel can have an effect when cutting hard to reduce body fat to lowest levels, for fasted cardio i would only recommend a stimulant based fat burner and alpha yohimbine to target stubborn fat towards end of diet.
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OK because I have stopped using BCAA's during my fast because you told me this lol I usually do one scoop of Xtend.

I currently take Radiate during my 4am workout and fast until 12:30pm, would this affect my fasting?
 
kjkitzman said:
OK because I have stopped using BCAA's during my fast because you told me this lol I usually do one scoop of Xtend.

I currently take Radiate during my 4am workout and fast until 12:30pm, would this affect my fasting?
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Radiate seems like a decent fat burning product and similar to the older original Alphamine, I do not feel Radiate would have an impact on fasting and would continue to use it, i would still class it as fasted if using pre cardio, and it includes the alpha yohimbine to aid in fat loss.
 
paul56778 said:
Radiate seems like a decent fat burning product and similar to the older original Alphamine, I do not feel Radiate would have an impact on fasting and would continue to use it, i would still class it as fasted if using pre cardio, and it includes the alpha yohimbine to aid in fat loss.
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Ya I currently take 1/2 scoop of Radiate at 4am and train until 5am and do only about 10 min on the treadmill (as a cool down heart health). I do have the HCl-Y in tablet form but I would not take this + Radiate correct?
 
Weighed in at 127.6 my lowest so far! Only two more weeks till FLORIDA!

Also today is a low carb day (rest day) I was going to make this low carb, high fat, high protein pizza using this stuff called CarbQuik. Here is the macro breakdown. Question is does insoluble fiber not count towards carbs like they are listing here:

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Back and Bicep workout this morning and weighed in at my lowest of 126.8lb

Only 12 more days til Florida!
 
Weighed in at 125.2 (lost a total of 9lbs)

3 more days till vacation starts!

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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.
 
kjkitzman said:
Ya I currently take 1/2 scoop of Radiate at 4am and train until 5am and do only about 10 min on the treadmill (as a cool down heart health). I do have the HCl-Y in tablet form but I would not take this + Radiate correct?
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MonteRXS said:
I wouldn’t add any extra. But I also know how much Alpha Yohimbine is in each full scoop. ;)
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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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