- Joined
- Mar 18, 2019
- Messages
- 39
- Reaction score
- 39
- Points
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Current State of Affairs:
Female, 47, 5'9
HW: 246 (good times)
CW: 206
Post menopause, no periods, hysterectomy. I don't do hormones as there hasn't been a need thus far.
Per my DEXA, I'm sitting at 38%BF - this is changing fast. Normal for me is 18%ish.
Macros:
I keto. I do not do TKD or CKD.
I eat at a deficit. Have had a full panel done, and my doc supports what I'm doing. All of it. He answers the questions I ask but does not volunteer information. Professionally I do not cross his lines, but he's willing to guide as he knows I'm dead set on accomplishing what I want to do. I love him for this.
I track all supplements, food, water etc in cronometer cause I like all the data.
Supplementation
fish pill, chlorofresh, D3 with VitK, VitC, B complex I created, Iron, Zink, Choline and Inositol, LCarnitine Tartrate, Vitex Agnus, Meltonin, and track my sodium, potassium, and magnesium like a hawk and supplement as appropriate (with keto this is a must). I'm a biochemist/mathematician before yell at me.
Workouts
Long term history – I played two collegiate sports and cheered. My hubs was military. We lifted daily up until the day he passed – he ran our apple juice (what he fondly called it).
Anyhoo, I didn’t do anything for 6 years after that. The last two have been half-assed attempts to stand up straight.
For the past 3 months –
I currently do a boot camp style work out 3-4 days a week with my kidlet. This has to stay for as long as she wants to do it.
Lifting I do a 5 day split
Monday – chest and triceps
Tuesday – back and biceps
Wednesday – abs (planks, flat bench leg raise – or candle****ers is what I fondly call them, crunches)
Thursday – legs
Friday – back and shoulders
Saturday – biceps and triceps
Saturday morning yoga (again, the kidlet, non-negotiable).
For example, it being Monday – I did:
4 25s 25 lbs kettlebells (I sometimes start with 50 end with 50)
3 12s 75 lbs – barbell bench press
3 12s 75 lbs – barbell incline bench press
3 12s 60 lbs – butterfly
3 12s 20 lbs – dumbbell fly
3 12s 20 lbs – cable cross over
3 12s 45 lbs – EZ bar triceps extension
3 12s 20 lbs – dumbbell standing triceps extension
3 12s 20 lbs – dumbbell standing one arm triceps extension
I am taking measurements and pics once a week. I’m averaging 1 to 2 pounds a week loss – I note this will slow substantially.
Goal
Lean AF
All the muscles
MILF
Hahaha shush the haters, yeah I want to be healthy, duh.
Why I’m Here
Education, insight, hands on experience, understanding that we all do things differently and for different reasons. None of them better or worse than the other. I simply seek information and guidance to make applicable decisions for myself.
Female, 47, 5'9
HW: 246 (good times)
CW: 206
Post menopause, no periods, hysterectomy. I don't do hormones as there hasn't been a need thus far.
Per my DEXA, I'm sitting at 38%BF - this is changing fast. Normal for me is 18%ish.
Macros:
I keto. I do not do TKD or CKD.
I eat at a deficit. Have had a full panel done, and my doc supports what I'm doing. All of it. He answers the questions I ask but does not volunteer information. Professionally I do not cross his lines, but he's willing to guide as he knows I'm dead set on accomplishing what I want to do. I love him for this.
I track all supplements, food, water etc in cronometer cause I like all the data.
Supplementation
fish pill, chlorofresh, D3 with VitK, VitC, B complex I created, Iron, Zink, Choline and Inositol, LCarnitine Tartrate, Vitex Agnus, Meltonin, and track my sodium, potassium, and magnesium like a hawk and supplement as appropriate (with keto this is a must). I'm a biochemist/mathematician before yell at me.
Workouts
Long term history – I played two collegiate sports and cheered. My hubs was military. We lifted daily up until the day he passed – he ran our apple juice (what he fondly called it).
Anyhoo, I didn’t do anything for 6 years after that. The last two have been half-assed attempts to stand up straight.
For the past 3 months –
I currently do a boot camp style work out 3-4 days a week with my kidlet. This has to stay for as long as she wants to do it.
Lifting I do a 5 day split
Monday – chest and triceps
Tuesday – back and biceps
Wednesday – abs (planks, flat bench leg raise – or candle****ers is what I fondly call them, crunches)
Thursday – legs
Friday – back and shoulders
Saturday – biceps and triceps
Saturday morning yoga (again, the kidlet, non-negotiable).
For example, it being Monday – I did:
4 25s 25 lbs kettlebells (I sometimes start with 50 end with 50)
3 12s 75 lbs – barbell bench press
3 12s 75 lbs – barbell incline bench press
3 12s 60 lbs – butterfly
3 12s 20 lbs – dumbbell fly
3 12s 20 lbs – cable cross over
3 12s 45 lbs – EZ bar triceps extension
3 12s 20 lbs – dumbbell standing triceps extension
3 12s 20 lbs – dumbbell standing one arm triceps extension
I am taking measurements and pics once a week. I’m averaging 1 to 2 pounds a week loss – I note this will slow substantially.
Goal
Lean AF
All the muscles
MILF
Hahaha shush the haters, yeah I want to be healthy, duh.
Why I’m Here
Education, insight, hands on experience, understanding that we all do things differently and for different reasons. None of them better or worse than the other. I simply seek information and guidance to make applicable decisions for myself.