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Follidrone 2.0 Log - FEMALE

Hope the pain subsides -- glad to hear about the higher cals and pumps!
 
I think its important to understand whats causing the pain.
I know there is sciatica but are there ways to mitigate the negative impact?
For me I have to sleep on my back with a pillow under my neck and a pillow under my knees or I get all out of whack. It took me years to figure this out.
Sleeping in the right position.
Stretching. hanging, as Ive mentioned.
Maybe PT is a good idea. Especially if you have a known issue.
 
brundel said:
I think its important to understand whats causing the pain.
I know there is sciatica but are there ways to mitigate the negative impact?
For me I have to sleep on my back with a pillow under my neck and a pillow under my knees or I get all out of whack. It took me years to figure this out.
Sleeping in the right position.
Stretching. hanging, as Ive mentioned.
Maybe PT is a good idea. Especially if you have a known issue.
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I had to go to the chiropractor all through my pregnancy 3 times a week because my stomach grow so big and my frame is very small. My body couldn't keep up with the baby growth. I did gain 50+ lbs when I was pregnant to. Since then I have had back problems. I use to not be able to do normal house chores until I found fitness, lost the weight, and started to build muscle especially in my core and back. Its not so bad but I dont know if I'm lifting to heavy or it's just progressively getting worse.

I envy people that can workout and not have any pain besides the burning muscle pain. Envious...............
 
kjkitzman said:
Been eating more and still around 135lbs. I have been noticing pumps in my arms and legs especially after my workouts. Its amazing. Ordered two more bottles :) Been having some really bad lower back/side hip pain/sciatic pain. Might go in for an x-ray and have some PT done. I have PT for my left knee twice and it has worked amazing.

Should I keep my lower body days the same or switch up with my pain?
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I would switch it up to work around the pain till you get it checked out
 
kjkitzman said:
I had to go to the chiropractor all through my pregnancy 3 times a week because my stomach grow so big and my frame is very small. My body couldn't keep up with the baby growth. I did gain 50+ lbs when I was pregnant to. Since then I have had back problems. I use to not be able to do normal house chores until I found fitness, lost the weight, and started to build muscle especially in my core and back. Its not so bad but I dont know if I'm lifting to heavy or it's just progressively getting worse.

I envy people that can workout and not have any pain besides the burning muscle pain. Envious...............
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I suggest talking to a spinal specialist. They can likely give you some ideas and ways to mitigate the pain without drugs.
 
I noticed if I do hip thrusts or just regular back squats its not too bad. So I think I will just 10 sets of each and leave the other exercise alone till I can get in with the doctor!
 
Try doing stomach vacuums daily, I've been having a weird "pain" in my back possibly due to scoliosis but doing those help it out. Plus there are other benefits too.
 
I do noticed working abs and doing planks 3-4 times a week helps my low back pain. Trying to keep that core nice and strong.

This morning was a lower body day and was super nervous with my pain lately. Went slow - didn't do any supersets just walked around between sets to keep my body warm. I wonder if hip thrusts are worse on sciatic pain?

ALSO - bought a new Hoist V5 let me know if there are any good exercises to start incorporating. New to this thing - only use to dumbbells and barbell.

2 minute warm up with legs/hips

Banded work
Monster Walks
Firehydrants
Q Hip Extension with knee flex
Body Sumo Squats
Glute Bridge

Hip Thrusts
6 sets

Leg Extensions
6 sets

Forward Lunge - body weight
3 sets

Back Squat
3 sets

Sumo Deadlifts
2 sets

Barbell Glute Bridge
3 sets

Hamstring Curls
5 sets

New Hoist and my little 4 year old seems interested in it - GOOD BOY! :)
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After workout today - still got a good glute pump!
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Getting x-ray next week for low back possibly get some PT - but here is a two week difference. Calories went up about 200 in the last week @ 2,400-2,500 daily. Macros are 155g protein 275g carb 70g fat roughly .

Left = May 12th - Right = May 25th (almost done with week 6)
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Up about 1 lb - but feeling leaner especially in the morning which is my usual!
 
WOW!!! No seriously though....WOW.

For 6 weeks of work and factoring in it takes a few weeks for FD 2.0 to kick in your looking pretty darn tight! +1 lb and having greater definition across the hips, calf, and PRs all around, Id say your having quite the successful run. Keep busting your butt and lets see just how far this train can go!
 
kjkitzman said:
Getting x-ray next week for low back possibly get some PT - but here is a two week difference. Calories went up about 200 in the last week @ 2,400-2,500 daily. Macros are 155g protein 275g carb 70g fat roughly .

Left = May 12th - Right = May 25th (almost done with week 6)
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Up about 1 lb - but feeling leaner especially in the morning which is my usual!
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Progress is really solid!
Leaner but but up in weight! This means that although you have gained a pound on the scale you have actually gained more because we have to factor in the loss of bodyfat which is evident in the picture.
Great job.
This is with an increase in calories!
 
Looking good! My diet has been crap lately and really think the combo of IF, Folli and Radiate has let me maintain what I have lost so far.
 
Killing it in here. Definitely looking leaner while being up a pound. Keep crushing it!
 
kjscatch said:
Looking good! My diet has been crap lately and really think the combo of IF, Folli and Radiate has let me maintain what I have lost so far.
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Thanks I plan on doing IF, FD2, and Radiate come my cut. Not sure how long I should give myself. I want to slim down before my vacation which is October 8th. I was going to start August 1 which will give me 10 weeks. I plan on cutting slow since I have been eating in a maintenance/surplus since March 17th (so come my cut it will be around 5-6 months of diet break). I struggle with balance of training and calories when I cut, never know which direction to go. Sometimes I think I go to hard and end up never taking a day off of training.


BigRed1974 said:
Killing it in here. Definitely looking leaner while being up a pound. Keep crushing it!
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Thank you!

Sorry been MIA - adult happenings this weekend and was WAY up north with no internet, kind of nice!

Hit a new high for my OHP today (was at 30lbs)- 40lbs -doesn't seem like a lot but a lot for me. Did 3 sets of 10 and last set could only get 8. My shoulders were dead...

Update on sciatic pain - had a x-ray yesterday and will find results soon. Then starting PT next week.
 
Always good to get away from the internet for a little while. Decided to give FD2 a try and got me a couple of bottles. Plan on starting it up tomorrow and see what kind of progress I can make with it.
Hope all goes well with the results and the PT sessions.
 
BigRed1974 said:
Always good to get away from the internet for a little while. Decided to give FD2 a try and got me a couple of bottles. Plan on starting it up tomorrow and see what kind of progress I can make with it.
Hope all goes well with the results and the PT sessions.
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You should like it. I only heard of one guy not responding to it but he only did one bottle. Top single Natty products on the market today! IMO
be patient with it 2nd bottle is when it starts to show. (heck it does things for me that its not supposed to do.) If you get hypo sometimes make sure you take it with carbs.
It never did it to me my first 4 bottles. I tried a low carb diet for a week and I got hypo and didn't know what it was at first. Not fun.
I hate low carb diets anyway. kills my workouts. (it was the wife's idea and she is the one that cooks) she is still on it but I mix in carbs. I eat cup of oatmeal when I take it and i'm good.
 
Yah hypo is a TERRIBLE feeling for me.
I feel like I cant think and Im dizzy etc. I have a huge bag of dried mangoes and pineapple I Keep in the car when I run FD.
 
BigRed1974 said:
Always good to get away from the internet for a little while. Decided to give FD2 a try and got me a couple of bottles. Plan on starting it up tomorrow and see what kind of progress I can make with it.
Hope all goes well with the results and the PT sessions.
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thank you! You will love it! Make sure you give it at least two bottles to really let it shine :) I noticed the most after 5 weeks
 
brundel said:
Yah hypo is a TERRIBLE feeling for me.
I feel like I cant think and Im dizzy etc. I have a huge bag of dried mangoes and pineapple I Keep in the car when I run FD.
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I was actually going to try my first low carb day today since all I did was a morning 30 min LISS session. I cant wait to see how my body reacts. Been eating around 250g-275g of carbs daily. I was going to shoot for 100g - 125g. Should I up my fats for today or keep them the same and up my protein?
 
kjkitzman said:
I was actually going to try my first low carb day today since all I did was a morning 30 min LISS session. I cant wait to see how my body reacts. Been eating around 250g-275g of carbs daily. I was going to shoot for 100g - 125g. Should I up my fats for today or keep them the same and up my protein?
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On low carb days I generally replace carbs with a mix of protein and good fats.
 
brundel said:
On low carb days I generally replace carbs with a mix of protein and good fats.
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I am not sure what I should shoot for grams of carbs today? I figured 125g is about half of what I am use to.
 
kjkitzman said:
I am not sure what I should shoot for grams of carbs today? I figured 125g is about half of what I am use to.
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I like carb cycling when Im cutting.
I do a 3 day split.
So say day 1 is 500g.
Day 2 is 250g.
Day 3 is maybe 50g max. Only with my pre workout meal. Like a couple slices of ezekiel toast.

I also do 1 refeed day per week where I eat a whole pizza, maybe some ice cream or something.

also I make sure to get in relatively the same calories. So add in some pro and fat or youll lose weight too quickly and sacrifice muscle.
 
brundel said:
I like carb cycling when Im cutting.
I do a 3 day split.
So say day 1 is 500g.
Day 2 is 250g.
Day 3 is maybe 50g max. Only with my pre workout meal. Like a couple slices of ezekiel toast.

I also do 1 refeed day per week where I eat a whole pizza, maybe some ice cream or something.

also I make sure to get in relatively the same calories. So add in some pro and fat or youll lose weight too quickly and sacrifice muscle.
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Totals yesterday were: 1,915kcal Fat 80g Carb 132g Protein 185g

I have been eating about 2,300kcal daily. But yesterday was my day off so wanted to try how lower carb felt. I didn't feel any hypo but did space my carbs out. But i will probably utilize carb cycling once I start my cut in August. When you do low carb days aren't you taking the gym off?

Since I went lower calories yesterday should I be overcompensating today? So instead of 2,300 shoot for 2,500. I want as little fat gain during this bulk. brundel

thanks as always!

Physique this morning: started at 132lbs currently at 135lbs (week 8)
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kjkitzman said:
Totals yesterday were: 1,915kcal Fat 80g Carb 132g Protein 185g

I have been eating about 2,300kcal daily. But yesterday was my day off so wanted to try how lower carb felt. I didn't feel any hypo but did space my carbs out. But i will probably utilize carb cycling once I start my cut in August. When you do low carb days aren't you taking the gym off?

Since I went lower calories yesterday should I be overcompensating today? So instead of 2,300 shoot for 2,500. I want as little fat gain during this bulk. brundel

thanks as always!

Physique this morning: started at 132lbs currently at 135lbs (week 8)
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I tend to do cardio only on ultra low carb days.
The body can utilize fat and protein for fuel as long as there is enough. When Im cutting I always keep BCAAS in my water bottle so I never have a moment when there isnt something available. Dont want the body cleaving any muscle tissue for fuel ;)
 
Sitting at 135lbs this morning still. Fluctuated up to 137 last week could have been from female things going on :yup:

A few updated pictures.. any thoughts on what I should be focusing on? I noticed that my traps are looking a little big for me (female) lol so I was wondering if I should stop doing upright rows? Best shoulder exercises?

Been having some really good glute pumps with not even going super heavy, is this normal? I feel like everyone says if your not doing over 80lbs for hip thrusts you are not going to gain muscle.......

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Ha, I think you look great and traps do not look to big to me.

I think as long as you can stimulate the muscle properly you will see a nice pump!
 
Stick with Shoulder presses, side laterals and rear laterals. Traps will get some indirect work from back.
Glutes are looking good and physique is very balanced.
As for as weight on hip thrusters if you are feeling it and get a good glute workout from it I wouldn't worry about adding a bunch of weight and just go up as you feel you need it.
Try not to over think things to much, your physique is looking great so just keep putting the work in you have been doing and you will get the results you want.
 
I would say just keep doing what you are doing. off course change things up after 8 weeks or so.
as far as the trapz go. they are not to big.
Do you isolate your trapz?
 
Looking good.
I dont think traps are too big.

With regards to the 80lb hip thrusts. Anyone who gives you an absolute weight that everyone should lift doesnt know what they are saying.
Look at it like this....say you have a 320lb male and a 100lb female do they both need above 80lbs to stimulate the muscle? And does the 100lb female need the same as the 320lb male? Of course not. There are no static weight requirements for all humans to gain muscle.
Its all relative to size, weight and individual strength.
I know a 150lb guy who can rep out 315lbs multiple times and hes not even breaking a sweat. Yes hes a freak of nature. HIGHLY unusual.
The point is everyone is different. I also know a 220 lb guy whos pretty massive and cant rep the 315 once to save his life.

Use a weight that is difficult but manageable.
You want it to be challenging but not so much that you cant adequately control it.
 
brundel said:
Looking good.
I dont think traps are too big.

With regards to the 80lb hip thrusts. Anyone who gives you an absolute weight that everyone should lift doesnt know what they are saying.
Look at it like this....say you have a 320lb male and a 100lb female do they both need above 80lbs to stimulate the muscle? And does the 100lb female need the same as the 320lb male? Of course not. There are no static weight requirements for all humans to gain muscle.
Its all relative to size, weight and individual strength.
I know a 150lb guy who can rep out 315lbs multiple times and hes not even breaking a sweat. Yes hes a freak of nature. HIGHLY unusual.
The point is everyone is different. I also know a 220 lb guy whos pretty massive and cant rep the 315 once to save his life.

Use a weight that is difficult but manageable.
You want it to be challenging but not so much that you cant adequately control it.
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I am also in therapy now for my glutes. And yes I get butt massages LOL they said its not from weak muscles but from my muscles now in my glutes pinching my sciatic nerve so I have to lower weights on glute work... hopefully this wont hinder my bulk!

BigRed1974 said:
Stick with Shoulder presses, side laterals and rear laterals. Traps will get some indirect work from back.
Glutes are looking good and physique is very balanced.
As for as weight on hip thrusters if you are feeling it and get a good glute workout from it I wouldn't worry about adding a bunch of weight and just go up as you feel you need it.
Try not to over think things to much, your physique is looking great so just keep putting the work in you have been doing and you will get the results you want.
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So OHP, Arnold presses, shoulder presses etc?

If I use 30-40lb for hip thrust and use the MB's slingshot its amazing. My glutes kill!!!

So I was hoping I was doing it right.
 
Studhorse said:
I would say just keep doing what you are doing. off course change things up after 8 weeks or so.
as far as the trapz go. they are not to big.
Do you isolate your trapz?
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Thanks, I just dont want to get too big LOL I want my biceps/triceps a bit bigger but I have such little biceps !! I don't think I isolate traps, I just do upright rows that seem to make them burnnnn
 
kjkitzman said:
Thanks, I just dont want to get too big LOL I want my biceps/triceps a bit bigger but I have such little biceps !! I don't think I isolate traps, I just do upright rows that seem to make them burnnnn
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Your traps are just growing from secondary work. don't worry about getting too big since your natural!
My wife says the same thing, I think so in so body part is getting too big. I just tell to skip that body part for 8 weeks. I've had to skip my triceps and traps every other workout for years or they get out of proportion. everyone is different and have that muscle group or 2 that grow easier than others. wish I could get my calves to grow!
 
Studhorse said:
Your traps are just growing from secondary work. don't worry about getting too big since your natural!
My wife says the same thing, I think so in so body part is getting too big. I just tell to skip that body part for 8 weeks. I've had to skip my triceps and traps every other workout for years or they get out of proportion. everyone is different and have that muscle group or 2 that grow easier than others. wish I could get my calves to grow!
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Interesting. I might have to do that with some shoulder movements!
 
Your delts have a great pop to them and I honestly believe your traps help compliment that. They look more than feminine and I believe avoiding them would take away from the appearance around the shoulder complex. If I had to be picky I think some more hamstring thickness will make your legs indestructible. Your Quad sweep seems alot more accentuated form even your beginning pics so theres room to bring the Hammies along as well. Overall however your abdominal definition is looking great and those thighs and butt are killing it and your BULKING!!! Way to show folks how its done!

As far as your weights keep it comfortable until the PT releases ya to get back 100%. Your fixing a faulty issue and growing at the same time. No need to add too many variables and you will not lose any stride in your progress!
 
TheMovement said:
Your delts have a great pop to them and I honestly believe your traps help compliment that. They look more than feminine and I believe avoiding them would take away from the appearance around the shoulder complex. If I had to be picky I think some more hamstring thickness will make your legs indestructible. Your Quad sweep seems alot more accentuated form even your beginning pics so theres room to bring the Hammies along as well. Overall however your abdominal definition is looking great and those thighs and butt are killing it and your BULKING!!! Way to show folks how its done!

As far as your weights keep it comfortable until the PT releases ya to get back 100%. Your fixing a faulty issue and growing at the same time. No need to add too many variables and you will not lose any stride in your progress!
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Thank you sir! So those hamstrings... best exercises. Not sure if my form sucks but when I do SLDLs my back/hips get pretty sore. I have lowered weight to 10lbs each side. I do hamstring curls but should I be pausing?

I will keep upright rows incorporated maybe only do on Shoulder Days and not on Full Body days.

PT has already been helping my hips, glutes and sciatic pain :)
 
I would also look into trying Romanian Dead lifts instead of Stiff Leg Deads. I find I can keep the tension on my hams and glutes better with this exercise.
Also if you have a way to brace your feet Glute Ham Raises are killer as well.
 
kjkitzman said:
Thank you sir! So those hamstrings... best exercises. Not sure if my form sucks but when I do SLDLs my back/hips get pretty sore. I have lowered weight to 10lbs each side. I do hamstring curls but should I be pausing?

I will keep upright rows incorporated maybe only do on Shoulder Days and not on Full Body days.

PT has already been helping my hips, glutes and sciatic pain :)
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I believe you have a foam roller, place it on your unloaded toe with your hand on top and hip hinge. Go until you feel decent tension on the HS and squeeze to the top with the glutes but do not hyperextend! Squeeze to neutral and repeat for 2-3sets of 12.

SWB hamstring curls will allow for plenty of ROM while keeping tension in the muscle belly as well. Again the glutes but also the erectors will get some work done.

These are staples of mine and hope you enjoy them
 
BigRed1974 said:
I would also look into trying Romanian Dead lifts instead of Stiff Leg Deads. I find I can keep the tension on my hams and glutes better with this exercise.
Also if you have a way to brace your feet Glute Ham Raises are killer as well.
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Not sure if the Glute ham raises would be a good idea, with my lower back pain. I will try the romanian dead lifts. I would love to buy more things for my home gym but I dont know what else that is cheaper! I was looking into a vertical leg press... are those good for glutes and quads?
 
TheMovement said:
I believe you have a foam roller, place it on your unloaded toe with your hand on top and hip hinge. Go until you feel decent tension on the HS and squeeze to the top with the glutes but do not hyperextend! Squeeze to neutral and repeat for 2-3sets of 12.

SWB hamstring curls will allow for plenty of ROM while keeping tension in the muscle belly as well. Again the glutes but also the erectors will get some work done.

These are staples of mine and hope you enjoy them
Click to expand...

confused on the foam roller one LOL my foam roller is really light, how will it stay over my foot when I am doing stiff leg dead lifts. Am I reading this wrong?
 
kjkitzman said:
Not sure if the Glute ham raises would be a good idea, with my lower back pain. I will try the romanian dead lifts. I would love to buy more things for my home gym but I dont know what else that is cheaper! I was looking into a vertical leg press... are those good for glutes and quads?
Click to expand...

Haven't used a vertical leg press before but from what I have seen they would be good for quads and I am sure if you play with your foot position you could get some good glute work as well.
 
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