Anavar? Female Stack? Or Combine the Two?

I need some advice on what I should do.
I am currently 12 weeks out and I have all the muscle I would like but struggle to get ripped. I have 12.5% body fat and weigh 85.4kg and am 29 years old. I follow a strict diet and train +-7 days a week for an 1.30min which include some heavy weights and cardio. I previously ran an only Anavar cycle last year for 8 weeks and leaned out pretty well however I want a more hard lean look this time around. Any suggestions?

7 days a week over training and let’s have a look at the diet.

Also training that long per session isn’t always good if you don’t have a proper training program. So let’s look at your daily exercises as well.

Overall a day in your life including sleep patterns, eating habits, training, work etc

This week
4 sets of 30reps increasing in weight with each set.

Monday- Arms (Biceps & Trieceps)
30min Treadmill (warmup) speed at 5
Hammer curls
Kick backs
Barbell bicep curls
Tricep cable pull downs

Tuesday - Shoulders
30min Treadmill (warmup) speed at 5
Front lateral raises (Dumbells)
Lateral raises (dumbells)
Seated Arnold press
Behind the neck shoulder press
Barbell shoulder press (Front)
Drop set of - (50,40,30,20,10) dumbbell shrugs

Wednesday - Legs
30min Treadmill (warmup) speed at 5
Barbell back squats
Walking lunges (30 per leg)
Lying hamstring curl
Kettle Belle swings
2min leg press
Standing calf raises (Straight, outward and inward)

Thursday - Chest & Abs
30min Treadmill (warmup) speed at 5
Flat bench press
Incline press
Incline bench fly's
Flat bench fly's
Walking plank (30 per arm)
Laying leg raises(30 in between each exercise)

Friday - Back
30min Treadmill (warmup) speed at 5
Behind the neck pull down
Lat pull down(front)
Wide grip cable row
10 chins in-between each exercise
Drop set (50,40,30,20,10) dead lifts.

Saturday & Sunday 1hour 30min boot camp.

Diet
6am 4 egg whites plus half cup cucumber and a half a cup celery
8am 100g hake and one slice of pineapple
10am one gem squash
11am 100g chicken breast
12pm 100g fish and cup of veggies
15pm half can tuna plus fresh chilli and vinegar
16pm one gem squash
18pm one 100g hake
20.30pm one 100g hake plus cup baby marrow or broccoli
22 pm 3 egg whites with slice of paw paw

Supplements
Preworkout
Vitamin C
Omega 3
B-Complex

Sleeping Aid - Nativa Night Complex

My day starts at 4.30am and I get home at 8pm and meal prep so I get into bed around 10.30pm. I try and do some cardio after work to beat traffic such as the seated bicycle or the stepping machine for about 20 min. I struggle to fall asleep but function okay with 6 hours sleep during the week but weekends after bootcamp I sleep the entire day.

I am open to suggestions in order to get the best results.

I also consume -+3 litres of water and have about 4 coffees throughout the day with milk and no sugar.

Hi OD.

Please do me a favour and add all your meals in on the Fat Secret app and post a screen shot or just post the calories and Protein Carb and Fats in grams please let us have a look.

I would Reduce Training so you rest Sundays. And the Saturday boot camp do not go more than 40minutes.

you should do fine on Female Stack if your diet is sorted. You can add GW501516/Cardarine to that and that should be plenty. Take the Female Stack 1 in the morning on an empty stomach and 1 again 1hour before weights

How tall are you?

You're overtraining and not sleeping enough. That looks more like a 4 weeks out diet than a 12 weeks out diet. You will burn out. It's not enough calories. But props to you for commiting to such a painful diet.

Nothing beats fasted cardio for fat loss. 30 minutes of cardio before your weight training when on a low calorie diet is counterproductive to building or maintaining maximal muscle when cutting. You need all your glycogen reserves available for maximum muscle fibre recruitment. Cardio first on top of a caloric deficit means your lifting performance is going to be compromised.

Do your cardio after weights, if you can't do fasted cardio in the morning.

I do question the accuracy of your bf% at that body weight. 12.5% bf on a woman means a clear 6 pack even in bad lighting when barely flexing.

I struggled to figure out how to insert the screenshot however I am sure that the below is what you're looking for:

Calories remaining – 1440
Calories consumed – 860
37% of RDI

Total Fat: 15.27g
Cholesterol: 205mg
Sodium: 1091mg
Total carbohydrate: 50.49g
Dietary Fibre: 6.4g
Sugars: 25.15g
Protein: 137.11g


Carbs: 23%
Fat: 15%
Protein: 62%

I am 1.70m tall and the stats I presented are taken every week. I weigh and measure with a with a coach unless it may be wrong - (I am hoping not ) I do not have a clear six pack at all - actually no pack at all :blink:

Your diet that you posted previously looks like maybe just over 1000 calories a day. Huge difference between that and the calories you say you're consuming:

OD wrote: Diet
6am 4 egg whites plus half cup cucumber and a half a cup celery
8am 100g hake and one slice of pineapple
10am one gem squash
11am 100g chicken breast
12pm 100g fish and cup of veggies
15pm half can tuna plus fresh chilli and vinegar
16pm one gem squash
18pm one 100g hake
20.30pm one 100g hake plus cup baby marrow or broccoli
22 pm 3 egg whites with slice of paw paw

Maybe 1000 calories? :huh:

But now you are set on 1440+860 = 2300 calories a day? Sounds more like it based on useless calorie calculators but that's way too much! You should be eating based on your lean body mass, not your body weight. If you're dieting for a show you only want enough calories to maintain your muscle mass, not your fat mass. Your protein intake above is unnecessarily high. That's close to what you'd need if you were a man at 12.5% bf at your weight.

There is no benefit to eating every 2 hours over just eating 6 meals a day.

Without knowing exact stats and if you have no ab definition I would guesstimate you should be on 1600-1700 calories a day, and gradually reducing that. But get a proper body fat assessment done first.

Cardio after weights or fasted in the am, or both if you train in the evening/late afternoon.

I would have you on 1800 Calories as a start and the adjust dowm from there.
Your fat needs to come up to 20%.

Get an accurate body fat test done by a Biokineticst and post up those results.

Are you 12 weeks out to a bodybuilding competition and if yes what division are you entering in. If you are a female at 85 kg I guess it is definitely not bikini but bodybuilding.

Sent from my SM-A205F using Tapatalk

Thank you for all the input, it is really enlightening and frightening at the same time. @Triton I am in the wellness division.@Rooi Bui 86 I have booked to see a Biokineticist to get accurate results.

My ex ran a cycle starting at 5mg Daily for the first week, 10mg the second, 15mg weeks 3-5, then tapered off. Her sex drive was crazy for the first 3 weeks. I wouldn’t recommend more than 10mg daily for a woman.

oliverm wrote: My ex ran a cycle starting at 5mg Daily for the first week, 10mg the second, 15mg weeks 3-5, then tapered off. Her sex drive was crazy for the first 3 weeks. I wouldn’t recommend more than 10mg daily for a woman. My doc advise me buy in ******

It seems useful.

@oliverm, don’t post links to sources. You’ll get banned next time.

admin wrote: @oliverm, don’t post links to sources. You’ll get banned next time.

Admin his account seems pretty weird.
It appears to be some sort of bot collecting messages from other forums and promoting links.

Check: forums.t-nation.com/t/anavar-for-women/230213

Identical start to the second message. His posts don't make sense and I don't think its just a coincidence.

OD wrote: I need some advice on what I should do.
I am currently 12 weeks out and I have all the muscle I would like but struggle to get ripped. I have 12.5% body fat and weigh 85.4kg and am 29 years old. I follow a strict diet and train +-7 days a week for an 1.30min which include some heavy weights and cardio. I previously ran an only Anavar cycle last year for 8 weeks and leaned out pretty well however I want a more hard lean look this time around. Any suggestions?

ok to be honest your BF% measurements for a woman are all out, Olympian Physique competitors are around 12%

on that scale where are you? i have coached a good few females, highest placing accolade was 4th at jnr IFBB world champs in 2016.

you are doing WAY too much to start, 7 days a week training, 50g of carbs daily, cardio. now where are you going to go from here? you cant train 2x a day 7x a week, and then doing double cardio, its just madness.

also looking at your training split that looks like an incredibly generic plan and your coach isn't checking the weights you are using and makin you progress with weights. if you really want to get decent muscle mass you gotta be looking at the 8-15 rep range.

I always say to people the main goal of your training during a prep is to minimize muscle loss and still training with a progressive overload approach with a little less volume to accommodate recovery when using low calories. so the goal is to keep your weights as heavy as you can eg if you were squatting a 100kgs for 8 reps for 4 sets in the off season, you want to maintain that weight and even try and progress the weights and reps, but cut back a little on the set done.

for fatloss your DIET is the key, then when things stall you add in a little cardio, then when things you add in a little more, or fat burners. but you are already maxing out. at 84kgs +/- 25% body fat you should roughly be at 2600 calories as a off season diet. so when cutting down your dieting calories should be about 1500 to 1600 for 5 to 6 days a week and then you need to do 1 day where you are at about 2200 calories. your protein intake should be at about 150g daily fats at about 60g daily, and then balance from carbs.

how ever, if you are using a birthcontrol you need to adjust calories to compensate for that, and if you arent you should be changing your diet based on where you are in your menstrual cycle, eg first 2 weeks higher carbs lower fat as estrogen is the dominant hormone, and then the last 2 weeks higher fat and protein and lower carbs as progesterone is the dominant hormone and causes you to become insulin resistant.

you need to up your fat intake as your endocrine system runs of fats. womens hormones throw us coaches for a curveball unless you know how to adjust for the changes.

but i think your training is WAAAAAAAY to much, your diet is WAAAAAY to drastic. and cardio at 12 weeks out should be about 20mins 3x a week unless you have gotten really bent out of shape!

Do you have any progress in your stat?

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