Approved Log My Cycle Log - advice please?

[thefire49]

Hi everyone!
I'm mid 40's, 5'2 & 58kgs. About 25% body fat.
I've been lifting 4 days a week for about 18mths and have seen good results. Now I want to take it to the next level.
I eat pretty clean, about 2000 cals with 120g of protein. Macros about 40:30:30. Plant based but with a little seafood.
My main aim is hypertrophy & feeling stronger.

I know it's still early days, but I saw a lot of body recomposition changes early on (lost 10kgs and started seeing muscle definition), and now I feel like I have plateaued.
I've been doing a lot of research and I'm
thinking of starting a 4 week cycle of Anavar 5mg daily.
Just wondering if anyone has any advice?
I've read conflicting advice about whether this cycle would require PCT? And how long to break between cycles? And if 4 weeks is ideal for a first cycle?
Any help would be really appreciated.

 

[Seraphina]

Hey there ,

I'm assuming your female..

You seem like that you have made some good progress which is fantastic. You have your food under control and your goals are very achievable.

In terms of hitting a plateau, I use to get this when I'd been eating the same foods and training exactly the same exercises all the time.

My first recommendation would be for you to play with your calories and change your foods around. You also need to change your training plan every 6 weeks so your doing totally new workouts (this means increasing weights where applicable). This will be a shock to your body and take you out of the plateau your in..... I'm only going by assumptions here because I would need your full daily diet, your training schedule (weight training routine etc.) and also pictures. If you can provide these, that will be great.

If your keen on starting an Anavar cycle, that's fine. Just monitor the side-effects (the sides can vary depending on the individual).

Generally speaking, Anavar can aid in fat loss while preserving lean muscle mass. It's a mild anabolic steroid that can help enhance metabolism, increase muscle hardness and definition, and promote a leaner physique. It's not a magical pill that will shred off fat... this comes down to your nutrition and training. I would also recommend adding in some heavy weight training to the mix. Weight training does wonders for fat loss, strength and tone.

For a beginer cycle, I would do 6 weeks. Start with 5mg everyday for 2 weeks, if this is going well for you, then increase it to 10mg for another 4 weeks... (if your finding that your getting side-effects, then just keep going with the 5mg for 4 weeks).

There is no PCT required for a small Anavar cycle this.

Keep us updated!

P.S. Share some pics (just make sure you blur your face) and send us some more details on your training!

 

[thefire49]

Hey there ,

I'm assuming your female..

You seem like that you have made some good progress which is fantastic. You have your food under control and your goals are very achievable.

In terms of hitting a plateau, I use to get this when I'd been eating the same foods and training exactly the same exercises all the time.

My first recommendation would be for you to play with your calories and change your foods around. You also need to change your training plan every 6 weeks so your doing totally new workouts (this means increasing weights where applicable). This will be a shock to your body and take you out of the plateau your in..... I'm only going by assumptions here because I would need your full daily diet, your training schedule (weight training routine etc.) and also pictures. If you can provide these, that will be great.

If your keen on starting an Anavar cycle, that's fine. Just monitor the side-effects (the sides can vary depending on the individual).

Generally speaking, Anavar can aid in fat loss while preserving lean muscle mass. It's a mild anabolic steroid that can help enhance metabolism, increase muscle hardness and definition, and promote a leaner physique. It's not a magical pill that will shred off fat... this comes down to your nutrition and training. I would also recommend adding in some heavy weight training to the mix. Weight training does wonders for fat loss, strength and tone.

For a beginer cycle, I would do 6 weeks. Start with 5mg everyday for 2 weeks, if this is going well for you, then increase it to 10mg for another 4 weeks... (if your finding that your getting side-effects, then just keep going with the 5mg for 4 weeks).

There is no PCT required for a small Anavar cycle this.

Keep us updated!

P.S. Share some pics (just make sure you blur your face) and send us some more details on your training!

Thanks a lot for your reply.
Yes, I am female. Sorry, I should have made that clear.

I only went plant based about 6 mths ago so I'm not sure I need to change up my diet much. I eat a fair variety of foods and get my protein from a few different sources. I steer clear of highly processed foods and added sugars. I ate in a calorie deficit for 8 mths to lose fat, but for the last 4 mths I have upped it to 2000cals daily, because I am trying to build muscle.

My training is purely weights using progressive overload. I also walk for 45 mins daily but that is my only cardio-type activity. I do change my weight program every 3mths or so but maybe I should be changing it more often? What do you mean by "heavy weight training" specifically?

Thanks for your advice regarding the Anavar. So do I take it in one dose each day or split it into 2? Does it matter when I take it (with food, before/after training etc)? I saw someone else was advised to dissolve it under their tongue rather than just swallowing whole. Would you reccommend this?

I have an InBody scan booked this week so I will have updated info on my muscle mass & body fat etc then. Will post pics after that.
Thanks again.

 

[doc]

Hi everyone!
I'm mid 40's, 5'2 & 58kgs. About 25% body fat.
I've been lifting 4 days a week for about 18mths and have seen good results. Now I want to take it to the next level.
I eat pretty clean, about 2000 cals with 120g of protein. Macros about 40:30:30. Plant based but with a little seafood.
My main aim is hypertrophy & feeling stronger.

I know it's still early days, but I saw a lot of body recomposition changes early on (lost 10kgs and started seeing muscle definition), and now I feel like I have plateaued.
I've been doing a lot of research and I'm
thinking of starting a 4 week cycle of Anavar 5mg daily.
Just wondering if anyone has any advice?
I've read conflicting advice about whether this cycle would require PCT? And how long to break between cycles? And if 4 weeks is ideal for a first cycle?
Any help would be really appreciated.

That’s a nice safe cycle, you shouldn’t need anything else if you’re prepping & digesting the plant protein ok. Most cycles are 2+ months but less is a good way to start. 3 months is a good recovery break

 

[thefire49]

Thanks for your reply.
Nope, no issues with the plant protein. Also getting protein from seafood.
Everything I've heard/read so far suggests that 6 weeks on Anavar is enough. So I'll have a go at that. 3mths recovery. Great. I was wondering about that. Do you reccomend any PCT for 6 weeks on 5-10mg of anavar? Getting conflicting info on this too. Thanks.

 

[Seraphina]

Thanks a lot for your reply.
Yes, I am female. Sorry, I should have made that clear.

I only went plant based about 6 mths ago so I'm not sure I need to change up my diet much. I eat a fair variety of foods and get my protein from a few different sources. I steer clear of highly processed foods and added sugars. I ate in a calorie deficit for 8 mths to lose fat, but for the last 4 mths I have upped it to 2000cals daily, because I am trying to build muscle.

My training is purely weights using progressive overload. I also walk for 45 mins daily but that is my only cardio-type activity. I do change my weight program every 3mths or so but maybe I should be changing it more often? What do you mean by "heavy weight training" specifically?

Thanks for your advice regarding the Anavar. So do I take it in one dose each day or split it into 2? Does it matter when I take it (with food, before/after training etc)? I saw someone else was advised to dissolve it under their tongue rather than just swallowing whole. Would you reccommend this?

I have an InBody scan booked this week so I will have updated info on my muscle mass & body fat etc then. Will post pics after that.
Thanks again.

It looks like you're ticking all the boxes and know what you're doing with your diet. I've never had a plant-based diet, so I can't comment on that.

I think cutting for 8 months is too long, especially for women. Extended periods of calorie deficit can have negative effects on our metabolism and hormone levels. It's best to cycle periods of caloric deficit with maintenance or even slight surplus phases to prevent metabolic adaptation and maintain hormonal balance. Prolonged calorie deficits can also lead to muscle loss.

Typically, you should limit the duration of a calorie deficit to 8-12 weeks. This duration allows for significant fat loss while minimising the risk of metabolic slowdown.

When it comes to bulking (calorie surplus) to gain muscle, it can vary based on individual goals and response to training. A surplus phase lasting approximately 4 to 5 months is sufficient for muscle building. This will allow enough time to promote muscle growth while minimising fat gain. You just need to monitor your progress regularly and adjust calorie intake as needed to avoid excessive fat accumulation. It's best to do body measurements every week so you can monitor and adjust your calories as needed.

When I mentioned "heavy weight training," I meant gradually increasing the weights you lift with fewer reps. For example, if you currently squat 60kgs for 12 reps x 4 sets each time, you should start gradually increasing the weight until you reach a minimum of 8 reps where you struggle to complete them. Once you become comfortable with a weight, you should start increasing it again. Remember to maintain good form and avoid injury.

Regarding your Anavar dosage of 5mg, you can take it in the morning with or without food. If you experience any stomach discomfort without food, take it after your meal. You do not need to dissolve it under your tongue. When you increase the dosage to 10mg, you can take the other 5mg in the evening.

As mentioned before, you don't need PCT for that cycle.

I'm looking forward to seeing your photos and Scan results

 

[DWBRO]

You also need to change your training plan every 6 weeks so your doing totally new workouts (this means increasing weights where applicable). This will be a shock to your body and take you out of the plateau your in...

You absolutely do not need to change your split every 6 weeks this is horseshit and I'm not even gonna bother explaining why.

Google it.

Weight training does wonders for fat loss, strength and tone.

And this is how you know someone has barely come out of their 6 week PT course.

She's a person not a photocopier.
Tone is light and shade.

What newbie trainers who don't know any better refer to as tone in reference to a physique, is the absence of fat and the presence of muscle development.

I think cutting for 8 months is too long, especially for women.

Typically, you should limit the duration of a calorie deficit to 8-12 weeks.

Credit where it's due you got one right.

When I mentioned "heavy weight training," I meant gradually increasing the weights you lift with fewer reps. For example, if you currently squat 60kgs for 12 reps x 4 sets each time, you should start gradually increasing the weight until you reach a minimum of 8 reps where you struggle to complete them.

A very messy way of explaining one method of progressive overload but you're almost there.

I'd opt for a combination of volume and load.

As an example.

If you're currently hitting 12, start aiming for 12-15.
You don't have to go to failure. 1 or 2 RIR is fine.

When your hitting 15, time to increase load.

Now you're aiming for 12 again.

Wash rinse and repeat.

You're not gonna stack more weight on every week.
And this is one of the reasons changing your split every 6 weeks to "shock the body" is stupid.
Not the only reason. I'll let you Google the others.

 

[Seraphina]

You absolutely do not need to change your split every 6 weeks this is horseshit and I'm not even gonna bother explaining why.

Google it.

it's not 'horseshit', this is my opinion so have a little respect.

And this is how you know someone has barely come out of their 6 week PT course.

She's a person not a photocopier.
Tone is light and shade.

What newbie trainers who don't know any better refer to as tone in reference to a physique, is the absence of fat and the presence of muscle development.

What's with your attitude? You don't know me, and you have no right to disrespect or discredit me. The community here is very respectful to each other. It's best that your put your arrogance and ego aside before commenting. It's not needed.

Credit where it's due you got one right.

Thank you!

A very messy way of explaining one method of progressive overload but you're almost there.

I'd opt for a combination of volume and load.

As an example.

If you're currently hitting 12, start aiming for 12-15.
You don't have to go to failure. 1 or 2 RIR is fine.

When your hitting 15, time to increase load.

Now you're aiming for 12 again.

Wash rinse and repeat.

You're not gonna stack more weight on every week.
And this is one of the reasons changing your split every 6 weeks to "shock the body" is stupid.
Not the only reason. I'll let you Google the others.

I'm glad you have cleaned up my 'messy' explanation

 

[DWBRO]

it's not 'horseshit', this is my opinion so have a little respect.

Your opinion means nothing to the principles of adaptation and periodization.

Just because you have an opinion doesn't mean it's right.

And you definitely don't go around telling people they need to do this or that, you just said it's your opinion.

I promise you, respectfully, it's wrong.

What's with your attitude? You don't know me, and you have no right to disrespect or discredit me. The community here is very respectful to each other. It's best that your put your arrogance and ego aside before commenting. It's not needed.

No ego and no arrogance.
No disrespect intended.
But you discredited yourself.

Thank you!

I'm glad you have cleaned up my 'messy' explanation

You're welcome

 

[Seraphina]

Your opinion means nothing to the principles of adaptation and periodization.

Just because you have an opinion doesn't mean it's right.

And you definitely don't go around telling people they need to do this or that, you just said it's your opinion.

I promise you, respectfully, it's wrong.

100%. Just because I have an opinion, it doesn't mean I'm right. I never claimed that my opinion was a universal truth. It's simply what works for me and may not work for everyone else. It's common sense that everyone's body is different and what works for one person may not work for another. One size does not fit all. These forums are meant to share personal experiences and thoughts. We don't always have to agree with each other, but we should respect each other and avoid being disrespectful.

No ego and no arrogance.
No disrespect intended.
But you discredited yourself.

Ok, no problem but that's the way it came across. I'm not even going to bother with your comment about 'discrediting myself'. That comment just makes NO sense.

You're welcome

Your soooo good and your sooooo smart! Your the best PT! ... is that what you want to hear?

 

[DWBRO]

Your soooo good and your sooooo smart! Your the best PT! ... is that what you want to hear?

You're* xox.

 

[Seraphina]

You're* xox.

LMFAO ... and a wordsmith!

 

[thefire49]

That’s a nice safe cycle, you shouldn’t need anything else if you’re prepping & digesting the plant protein ok. Most cycles are 2+ months but less is a good way to start. 3 months is a good recovery break

Thanks for your reply.
Nope, no issues with the plant protein. Also getting protein from seafood.
Everything I've heard/read so far suggests that 6 weeks on Anavar is enough. So I'll have a go at that. 3mths recovery. Great. I was wondering about that. Do you reccomend any PCT for 6 weeks on 5-10mg of anavar? Getting conflicting info on this too. Thanks.

 

[thefire49]

It looks like you're ticking all the boxes and know what you're doing with your diet. I've never had a plant-based diet, so I can't comment on that.

I think cutting for 8 months is too long, especially for women. Extended periods of calorie deficit can have negative effects on our metabolism and hormone levels. It's best to cycle periods of caloric deficit with maintenance or even slight surplus phases to prevent metabolic adaptation and maintain hormonal balance. Prolonged calorie deficits can also lead to muscle loss.

Typically, you should limit the duration of a calorie deficit to 8-12 weeks. This duration allows for significant fat loss while minimising the risk of metabolic slowdown.

When it comes to bulking (calorie surplus) to gain muscle, it can vary based on individual goals and response to training. A surplus phase lasting approximately 4 to 5 months is sufficient for muscle building. This will allow enough time to promote muscle growth while minimising fat gain. You just need to monitor your progress regularly and adjust calorie intake as needed to avoid excessive fat accumulation. It's best to do body measurements every week so you can monitor and adjust your calories as needed.

When I mentioned "heavy weight training," I meant gradually increasing the weights you lift with fewer reps. For example, if you currently squat 60kgs for 12 reps x 4 sets each time, you should start gradually increasing the weight until you reach a minimum of 8 reps where you struggle to complete them. Once you become comfortable with a weight, you should start increasing it again. Remember to maintain good form and avoid injury.

Regarding your Anavar dosage of 5mg, you can take it in the morning with or without food. If you experience any stomach discomfort without food, take it after your meal. You do not need to dissolve it under your tongue. When you increase the dosage to 10mg, you can take the other 5mg in the evening.

As mentioned before, you don't need PCT for that cycle.

I'm looking forward to seeing your photos and Scan results

Thanks for your detailed reply. I appreciate you taking the time.
Yes, I know now that having a calorie deficit for 8mths was too long. I didn't know anything at the time, about calorie deficits, macros etc. I was just watching what I ate to try and lose weight.
I won't be doing that again.
I am tracking properly now and eating just over maintainence & hitting protein goals.

Is it really necessary to go through bulking & cutting phases? Can't I just build muscle without putting on fat and then having to cut it?

I get what you mean by "heavy weight training", now. I am already doing that. I start at 8-10 reps (3-4 sets). When I can do that comfortably, I go to 12 reps, then 15. When I can do 15 comfortably, I up the weight and go back to 8-10 reps again. I don't go quite to failure. I usually have 1 or 2 reps in reserve.
And I change my program every few months so I am working the muscle groups in different ways.

I saw someone on here reccommend taking the anavar sublingually, but then I read some medical info stating the bioavailability is 97% orally anyway, so there's no benefit to taking sublingually (or with grapefruit juice either). It's just some misinfo going around gym-goers. I also read that the half life is 9hrs, so twice daily dosing (as you said) is necessary.
Hopefully it arrives this week and I can start 5mg daily. Really excited to see some more progress!
My scan is tomorrow so I'll know exactly where I'm at before I start.

 

[thefire49]

You absolutely do not need to change your split every 6 weeks this is horseshit and I'm not even gonna bother explaining why.

Google it.


And this is how you know someone has barely come out of their 6 week PT course.

She's a person not a photocopier.
Tone is light and shade.

What newbie trainers who don't know any better refer to as tone in reference to a physique, is the absence of fat and the presence of muscle development.


Credit where it's due you got one right.


A very messy way of explaining one method of progressive overload but you're almost there.

I'd opt for a combination of volume and load.

As an example.

If you're currently hitting 12, start aiming for 12-15.
You don't have to go to failure. 1 or 2 RIR is fine.

When your hitting 15, time to increase load.

Now you're aiming for 12 again.

Wash rinse and repeat.

You're not gonna stack more weight on every week.
And this is one of the reasons changing your split every 6 weeks to "shock the body" is stupid.
Not the only reason. I'll let you Google the others.

I appreciate you taking the time to comment on some of the advice I have received here, but you were quite unnecessarily rude. And many of your comments weren't actually helpful.

 

[DWBRO]

you were quite unnecessarily rude.

I'm not here to **** spiders.

And many of your comments weren't actually helpful.

Which ones I'm happy to clear them up for you.

 

[Seraphina]

Thanks for your detailed reply. I appreciate you taking the time.
Yes, I know now that having a calorie deficit for 8mths was too long. I didn't know anything at the time, about calorie deficits, macros etc. I was just watching what I ate to try and lose weight.
I won't be doing that again.
I am tracking properly now and eating just over maintainence & hitting protein goals.

Is it really necessary to go through bulking & cutting phases? Can't I just build muscle without putting on fat and then having to cut it?

I get what you mean by "heavy weight training", now. I am already doing that. I start at 8-10 reps (3-4 sets). When I can do that comfortably, I go to 12 reps, then 15. When I can do 15 comfortably, I up the weight and go back to 8-10 reps again. I don't go quite to failure. I usually have 1 or 2 reps in reserve.
And I change my program every few months so I am working the muscle groups in different ways.

I saw someone on here reccommend taking the anavar sublingually, but then I read some medical info stating the bioavailability is 97% orally anyway, so there's no benefit to taking sublingually (or with grapefruit juice either). It's just some misinfo going around gym-goers. I also read that the half life is 9hrs, so twice daily dosing (as you said) is necessary.
Hopefully it arrives this week and I can start 5mg daily. Really excited to see some more progress!
My scan is tomorrow so I'll know exactly where I'm at before I start.

No problem

Is it really necessary to go through bulking & cutting phases? Can't I just build muscle without putting on fat and then having to cut it?

It's not necessary... there are other methods for building muscle or losing fat that are equally effective. But if you choose to follow this approach it's best to focus on eating nutrient-dense foods during your bulking phase and then gradually adjusting your calorie intake during your cutting phase to minimise fat gain and muscle loss. By moderately increasing calories during bulking and then gradually reducing them during cutting, you can promote muscle growth while minimising fat gain. Following this approach can allow you to gain muscle gradually over time while keeping fat gain at bay. It really comes down to your lifestyle hun. Whatever suits you and works for you!

Exciting times ahead... keep us updated

 

[doc]

Thanks for your reply.
Nope, no issues with the plant protein. Also getting protein from seafood.
Everything I've heard/read so far suggests that 6 weeks on Anavar is enough. So I'll have a go at that. 3mths recovery. Great. I was wondering about that. Do you reccomend any PCT for 6 weeks on 5-10mg of anavar? Getting conflicting info on this too. Thanks.

You should not require any PTC on 10mg for 6 weeks. What you suggest is very safe and sensible- will help recovery and motivation. At that dose It’s almost a pre- training supplement which isn’t necessary on days off. Don’t chop & change your program to much ( especially rest days & diet ). It’s possible for healthy individuals to bounce back better after a 6 week cycle ( endocrine system has a holiday and resets nicely)
If you really want to spend some money there’s plenty of “natural “ supplements available which claim oestrogen, testosterone and PTC management The research and human trials have very mixed views ( google / Wikipedia ingredients if you’re interested)1

 

[thefire49]

I'm not here to **** spiders.

Which ones I'm happy to clear them up for you.

No-one is here to "**** spiders" as you say, but manners go a long way. There's no need to be disrespectful or unkind to anyone in a forum designed to share experiences and give advice.

 

[thefire49]

No problem

Is it really necessary to go through bulking & cutting phases? Can't I just build muscle without putting on fat and then having to cut it?

It's not necessary... there are other methods for building muscle or losing fat that are equally effective. But if you choose to follow this approach it's best to focus on eating nutrient-dense foods during your bulking phase and then gradually adjusting your calorie intake during your cutting phase to minimise fat gain and muscle loss. By moderately increasing calories during bulking and then gradually reducing them during cutting, you can promote muscle growth while minimising fat gain. Following this approach can allow you to gain muscle gradually over time while keeping fat gain at bay. It really comes down to your lifestyle hun. Whatever suits you and works for you!

Exciting times ahead... keep us updated

Can I not just build muscle without gaining fat by eating in maintenance and weight training though? Continuously? Why is it necessary to increase and then decrease calories at all?

I had my composition scan today. I'm pretty happy with the results. My last scan was early Feb and I was 58kgs then with 27% body fat and 23kg muscle mass. Now, 3 months later I am the same weight but only 23.5% bf and now 24.5kg muscle mass. So I've lost 2.5kgs of fat and gained 1.5kgs of muscle. And the measurements show I have lost 1cm around my neck, arms and legs and 2cm from my abdomen. My visceral fat score was pretty low too. Yay!

So I'm going to continue with 2000 cals and 100g protein and training 4 days a week for now. Seems like it's working for me. I realise that being 23% bf means that it will be harder to see the muscle and I need to try and get that a bit lower.
I was 35% bf a year ago so I feel like I've come a long way. I've lost 20% of my weight in 16mths. I'm not focussed on the scale, I know that number doesn't mean much and I'm not trying to "shrink" myself. I just want to be stronger and look fitter.

Now I'm not certain about starting the anavar? I felt like I had plateaued but the scan results show otherwise. I'd like to try a cycle, but how will I know how much it actually benefits me and how much would have happened naturally?