I am currently 7 months on hrt but I have lost lik almost no mucle bulk. I was bodybuilding before I started transitioning 9 months ago.
Have anybody got advice how I can get rid of my man arms and shoulders. my chest shrunk a quite a bit but my arms and legs is a different story.
It takes a lot of time. Diet and exercise will probably help if you include a lot of cardio type exercise. Another thing is that women can have very strong legs with pretty big muscles. It's mostly the upper body that does not develop large muscles.
Sapere Aude
If you were already bulked up it may take longer to lose the muscle. I've heard that doing cardio based exercises is the best way to burn it off, certainly avoid weights.
Do I have to follow a low protein and carb diet because low protein only makes sense so that you body start breaking down your own muscle to compensate lets say I cut about 30% of the protein that I need to maintain my muscle weight would I then get the rest of it from my own muscle. Combine that with marathon type of cardio? I started dieting today and I am soooo hungry I want to start biting into the people around me LOL
I can't comment on diet, it makes sense though since body builders apparently consume a lot of protein. I'd suggest you find a sensible diet that doesn't leave you starving otherwise it will fail.
The problem is most low carb diets makes you feel this way :-\ Hungry hungry hungry... So you can consume like a whole bowl of broccoli and your body will still have cravings as there is no carbs so it wants carbs while it is starting to run of your fat reserves. So there really isn't a way as far as I know of dieting without having that cravings for sugary things and cut protein then your body will want meat also while it is busy eating away at reserves to compensate for the lack that you are creating.
I don't think low protein will help much. The hormones will take care of it over time. Eat to be healthy.
Sapere Aude
That sort of sucks I thought I would speed it up a bit. Maybe a dietitian will be a good idea? they are just pricey
Low to no protein would work. You would break down muscle just to keep your organs functioning. However, it's not healthy. It would also be a really sucky diet.
I'm eating high protein and exercising a lot and my muscle is still fading. Without the T they cannot remain big. Without continued lifting they will atrophy even with T. It just takes time.
Sapere Aude
Hi Amoré,
Just an idea but you might try 3 or 4 times a week to not eat after dinner, skip breakfast and replace breakfast with a long cardio workout. It seems to me your body will be in a catabolic state because you are doing a short fast. Exercising at this time will probably cause your body to breakdown muscle.
Body builders warn people not to do this because it can have a detrimental effect on building muscle. Anyway it won't hurt anything. It may be worth a try.
Good luck,
Paige :)
Quote from: Amoré on March 29, 2016, 07:14:39 AM
That sort of sucks I thought I would speed it up a bit. Maybe a dietitian will be a good idea? they are just pricey
Be careful with that. I've known a lot of people who billed themselves as dieticians and many of them touted fad diets. If I were you I would speak to a GP. It's an unusual issue but they're best suited to giving that kind of advice. They might even be able to recommend a responsible dietician.
Hello Love,
Just my 2 cents, continue with your low carb, high protein diet coz I heard that too much carbs i.e. simple carbs can actually be detrimental to feminization as it increases T production.
Or just keep everything in balance, I use myfitnesspal and cardio everyday for 30 mins seems to be working. Mind you, since I'm on E - my weight loss has been slow as molasses.
Hope this helps!
April
Quote from: April_TO on March 29, 2016, 09:58:43 AM
Hello Love,
Just my 2 cents, continue with your low carb, high protein diet coz I heard that too much carbs i.e. simple carbs can actually be detrimental to feminization as it increases T production.
Or just keep everything in balance, I use myfitnesspal and cardio everyday for 30 mins seems to be working. Mind you, since I'm on E - my weight loss has been slow as molasses.
Hope this helps!
April
Hey april if the avatar is your pic you are too pretty for words. I am thinking or what I worked out was 100g a day for my body and cut it to let say 50g. So my body would automatically start breaking down mucle to compensate but from what I understan hormone production is also coming from protein so I don't know if this will affect my E levels
The problem is that everyone is different, but I agree that minimal protein is best. I lost some mass fairly quickly this way. One gal told me that her doctor told her to increase her protein, because she was losing too much. She had droopy skin under her arms, but still looked great.
Minimal protein and cardiovascular exercise. Myself, I just stopped eating so much. I eat once per day most of the time.
Thanks love, yes that's me in the pic :)
I have been doing this eating plan for a good few months now and so far my E levels are quite high with my T on the female range. Trust me, I cannot deviate from this plan since being on E makes me so carb sensitive that whenever I ate a piece of it I crave it until kingdom comes lol I also tried the low fat, high carb diet and it made me so bloated and I was packing on weight like crazy and worst of all...I am always hungry. Honestly, I'd rather die happy than be a size 2 lol.
My normal meal would always consists of grilled meat and salad for lunch and dinner. Then omelette in the morning. I am on a 1200 calorie meal plan and you always get a bit more if you workout. Hope you can truly find the right plan for you.
As always, if there's anything else you need - just post it here and the community will be happy to respond.
xoxo
April
Quote from: Amoré on March 29, 2016, 10:05:57 AM
Hey april if the avatar is your pic you are too pretty for words. I am thinking or what I worked out was 100g a day for my body and cut it to let say 50g. So my body would automatically start breaking down mucle to compensate but from what I understan hormone production is also coming from protein so I don't know if this will affect my E levels
Hi, Amoré,
I'm finding a few things that will help...
I'm still in the Prep stages, and 40 years, with a fair amount of gym time. This is what's working for me, pre-hormones.
1. Foam roller, as much as you can, focusing on where you have knots, or where you need to reduce.
2. Fasted cardio, which will start to burn muscle. Morning is best time, get huffing and puffing.
3. limited protein. I'd suggest looking at the Fat Fast diet, and then tweaking it to reduce protein.
A. Fat Fast is already low carb, < 20 g/day of Carbs
B. Reducing the protein and replacing with fat will get you to a muscle-wasting state, I.E. Catabolism.
C. Should still be able to BUILD the girl muscles we want (mostly gluteals)
4. Jogging would be a preferred method of moderate cardio. #2 should be HARD cardio, but this is more off days / active recovery, and it means jog for an hour or more.... T-nation listed jogging as the most effective form of non-surgical gender reassignment, let's use that for our benefit. ;-)
After that, it's just time and dedication.
-Dianna
I'm averaging 142g protein, 286g carbs, and 81g fat per day (around 2050 cal) and steadily losing 1.5 to 2 lbs a week which is both fat and muscle. My muscle mass has shrunk and my neck is 2 inches smaller than at the start.
So, figure out what you are burning with your daily activities and eat to support that with a deficit built in. Keep the diet balanced for health. You will lose muscle but it takes time. You don't need to overthink it.
Sapere Aude
I need to refute one thing that was said above. Fasted cardio does not burn muscle.
This is a pervasive myth in the muscle building world. It will not burn muscle at all unless you are running around 60 miles a day for months. Yes, there was a study done.
Fasted cardio will burn a combination of glycogen and fat, just like unfasted cardio. If you do manage to totally exhaust your stored glycogen you "hit the wall" and either slow down a lot or stop because it sucks so bad.
I've been a long distance runner for years and there is a lot of misinformation on that subject floating around the Internet.
It also doesn't affect anyone's testosterone levels unless they start getting into an advanced level of overtraining. That is well beyond the amount of training that most people are willing or able to do.
Sapere Aude
I did the very low protein high carb diet, did work but once I went back to my original diet the mucles cameback.
Cardio works as well but more like ''You loose fats so you need less muscles'', if you're already skinny it wont do anything.
From my experience the only thing who gave permanent results in muscle loss is estrogel. The arm I apply estrogel on is clearly a lot slimmer than the other and doesn't pop muscle when used.
It takes sometimes but will happen with effort. Someone i know went from 250 lbs ultra muscular with 20 inch bicep to 130 lbs skinny with 11 inch arms on a 5 year period. She want to stay private.
From my personnal experience, i started hormones last october ( not 6 month mark yet) . I was 178 lbs 5-7% bodyfat may 2015 with 17.5inch bicep. I am now down to 12 inch bicep and somewhere around 160lbs at 25% bodyfat. I lost so much muscle mass.
I used to body build before I started hrt. I didn't make giant gains in weight or anything but I did build a decent amount of muscle mass. Anyways most of it was in my back and shoulders and like I stopped weight lifting about a year and a half before I started hrt. For what lil muscle mass I had, it took the course of almost 2 years to get rid of and for my fat to round out/soften in those areas. This is from a person with a very fast metabolism. Anyone else that has a considerable amount of bulk will probably take even longer. Fat redistrubtion and muscle mass reduction takes a long time and you really can't speed it up anymore than your body allows. I would just stick to yoga and squats, avoid all upper body exercises. Don't concern yourself with dieting (unless you're trying to lose weight, thats a diff story), just eat like you normally would and let hrt work its magical powers :laugh:
I see so many of us on here wanting to rush through the process and I feel like not many take into account that in that first year of hrt your body is putting a massive amount of focus on switching to a new dominant hormone. Your hrt regimen is largely trial and error while you get dosages and levels right for your body. So with that being said the better changes come in the second year when fat distribution really starts to kick in, provided you've been consistently on the best hrt regimine possible for yourself.
Quote from: April_TO on March 29, 2016, 09:58:43 AM
Hello Love,
Just my 2 cents, continue with your low carb, high protein diet coz I heard that too much carbs i.e. simple carbs can actually be detrimental to feminization as it increases T production.
Or just keep everything in balance, I use myfitnesspal and cardio everyday for 30 mins seems to be working. Mind you, since I'm on E - my weight loss has been slow as molasses.
Hope this helps!
April
OMG! I thought it's just me but weight loss has been really slow which makes me scared because i really want to be a 48kg-52kg before really dressing up as a woman.....im afraid of not passing....huhuhuh
It really does take time due to estrogen affecting many things including water retention etch. I say continue with your low carb plan and minimize the junk as much as possible.
It gets frustrating at times but keep going at it.
xo
April
Quote from: chloe1616 on April 20, 2016, 09:15:45 PM
OMG! I thought it's just me but weight loss has been really slow which makes me scared because i really want to be a 48kg-52kg before really dressing up as a woman.....im afraid of not passing....huhuhuh
IT does take time. Sadly i think a lot of us do bodybuilding as some sort of last ditch attempt at masculinity. I went from 140lbs thin (5'11 then) to 225. Ive been on hormones for close to 20 years and my shouldera and back are still not where id like them to be. My legs & arms are no longer muscular. It takes time.
Built the muscle to burn the fat then had to burn the muscle away.
Still working on losing muscle from legs, the rest is ok now.
Primarily vegan diet. Still have meat on occasion but small amounts.
Multivitamin and fish oil tablet (cod & omega 3)
No caffeine - Only Almond Milk
No junk - Sweets, biscuits, cakes etc
Between almond milk, water and red bush tea I drink 1.5 - 2 litres a day.
I cook 99% of all I eat.
Slow cooker and freezing is awesome for laziness and controlling portion sizes.
No real reason but I avoid bread except a wee bit of wholemeal with soup or naughty veggie sausage sandwich with HP brown sauce as a treat.
Do use wholemeal wraps though.
I'm probably being bad but without thinking about it much I eat under 1000 calories a day but apart from the rare dose of the munchies I stay pretty good.
Freestyle aerobics class on Wednesday followed by a session on the treadmill (1% incline - 5 mins 6 kmh - 60 mins 9 kmh - 5 mins 6 kmh)
60 mins is a target most I've done is 45 so far but working on it - Once I hit it I'll up speed to 10 kmh)
Monday and Saturday more treadmill same program.
Will fess up to a good old fashioned binge once in a while then fret over what it could do to me like wake up 10 stone heavier - lol
And ofc the most important rule "Moderation in all things including moderation" cheat days are important treat yourself once in a while.
Whether it will work for anyone else I don't know but that's my current setup.
The best way to lose muscles is pretty much alterning weight loss and weight gain every months.
Look at how crash diets works, peoples are always losing considerable amount of muscles before adding fat the next month.
Well it worked for me.
Hi Amoré
Not on HRT yet but in the same boat have trained heavy weights for 26 years and decided to start shedding my muscle before HRT so started dieting. I cut out all protein aside from what's in my food along with protein foods like meats, fish, eggs and protein supplements. I also cut out training any upper body and still train 6/7 days a week but my workout will consist of cardio for 60 mins a day and abs for 30 mins then as much walking as I can get in a week. I also do bum exercises as once the weight starts to fall off you I did notice your bum starts to get less firm which isn't desirable. So my diet will now be porridge or weetabix for breakfast (dried fruit and nuts mixed in), vegetables for lunch and fruit for evening meal. If im hungry between I fill myself up on herbal tea and carrots or an apple. Ive lost 2.5 stone in 3 months which equates to 5 inches from my chest and 3 inches from my arms which was my biggest concern as they are very muscular. Ive still a bit of a way to go but feel much better in myself and my options for clothing has greatly improved. yes its hard sticking to the diet and I do say on a Friday and saturday evening as a reward I can have whatever I like which makes the week more bearable.
I think the main thing for loosing weight / muscle is to cut out the protein and heavy carbs and find a diet that is sustainable for you, as you are going to struggle at first but if you have low calorie food at hand it helps take the cravings away between meals. Also going from having several large meals a day to 3 small and snacks takes your head some getting around but it's definitely worth persevering.
Best of luck
I'm actually trying to regain my muscle, I was never big just defined. I'm at the point where I'm starting to ook like a fitness chick haha
Might I recommend Spaghetti Squash for the hunger pangs?
It's super easy to cook and a whole cup only has 42 calories. 10g carbs (2 fiber), 0 fat, 1g protein. It works well with sauces and can keep you from feeling like your stomach is trying to digest itself.
This has been tough for me. I didn't bodybuild before but for some reason I do look more muscular in legs and arms.
For the last few yrs I've tried to just do cardio and abs and I saw little to no muscle atrophy.
I recently finally switched to just being happy with the build I have and I lift at the gym again. I've started to own being a fit woman.
After 14 months on HRT and a lot of dieting and working out I have concluded that a fashion model look is not in my future, LOL. An athletic look maybe.
All I have left is bones and I still look really big to myself.
(https://www.susans.org/proxy.php?request=http%3A%2F%2Fi50.photobucket.com%2Falbums%2Ff341%2Fdebbie7571%2Fmobile2%2F2B0D478D-A83E-42E4-8A1F-C4ADEDE1D837_zpsyhtq2dzl.jpg&hash=a4b4c8d119afa0a97aa671c4c138e58ed3f75d57) (http://s50.photobucket.com/user/debbie7571/media/mobile2/2B0D478D-A83E-42E4-8A1F-C4ADEDE1D837_zpsyhtq2dzl.jpg.html)
Please excuse the hair. It was in the middle of being dyed.
Sapere Aude
Athletic can work nicely. Always loved sporty type over supermodel.
Hard work but rewarding for even the slightest progress. Took a looooong time for our bodies to end up the way they were fortunately it is a bit quicker to try and fix it.
The closer you get the further away you feel as you always see what is left to fix rather than the changes you have achieved.
I would suggest eating healthy, like a low calorie diet of salads and maybe with chicken or beans and rice for your protein. And doing a lower body exercise like jogging or biking. Work on those legs, your butt and thigh areas are supposed to be big! I've always been on the fence about how to handle exercise and body fat during transition. On one hand, being heavy or even overweight will help your chest fill out. This whole thing is about more body and fat redistribution so I thought I would give it plenty of calories. But I'm slim and have trouble gaining or losing weight so then I began looking at maybe slimming my waist down rather than making my hips and chest wider/larger. I feel that if I could gain or lose weight, I would pack it on for a year while the HRT does its thing and then slowly work it off through exercise.
I'm glad you asked this question :)
I run 15km now 3 times a week and at 4 month hrt my arms are MUCH smaller then before. I never bothered measuring them but the difference is significant. Same goes for my legs.
Looks like running may indeed be my best bet.
If you use a treadmill would you mind telling me what speed and incline you use. If not too personal your height (I'm 182cm). Do you do continuous or vary your pattern?
Sorry for the question spam but I'm trying to work on ideal parameters for my next exercise program aimed to burn what's left of my abdominal fat deposits and lose muscle from calf and upper thigh to get the shape I want.
I'm a pretty experienced runner so I might be able to answer your question. I'm 180cm and have run three marathons, winning my age group in one small one, and have run one 260 mi ultra marathon relay.
The most important point is that running will not reduce body fat unless your diet is at a deficit. You cannot outrun a bad diet and I've known overweight marathoners. I've even gained weight once while running over ten miles every day. So, it all revolves around the kitchen.
You also can't spot reduce the abdomen. All you can do is keep eating at a calorie deficit until your body gets around to using up the fat around the waist. Unfortunately, that usually happens last.
Despite the bro-science in the gym, running will not burn your muscle. There was a study done on some people in an extreme ultra race and even after several months running up to 60 miles per day they lost no muscle in their legs and very little in the upper body.
People will recommend HIIT, high intensity intervals, because of the belief that will give you some massive afterburn. That also is a myth. You do get a negligible post exercise energy expenditure but it's no more than you could have burned by running around three minutes longer at a normal pace. That said, HIIT is good exercise if you like it.
In my opinion, if you want to use running for weight loss, which I think is a great idea, then the best way is to increase your aerobic fitness so that you can run at least an hour comfortably at a steady state pace. Once you get to that level of fitness losing or maintaining weight becomes very easy as you are able to burn a whole lot of calories at will every day without a lot of stress to your body. As a bonus you also get pretty healthy.
What I'm doing right now for the running part is three 40 minute runs, one 60 minute run, and one 90 minute run per week. In addition to that I walk a lot and do body weight exercises and yoga several times a week. I also track my diet religiously to ensure a deficit.
Sapere Aude
At the moment I'm primarily vegan, under 1k calories a day (bad I know once I get to 64kg I'll review), aerobics once and treadmill 3 times a week.
My remaining fat is pretty much only abdominal the rest of me is like iron.
My calf's and upper legs have been maintained as I learned how to run. Initially 8% incline 6kmh for 5 mins then 3% 10kmh for 2 mins repeated for 89 mins. I decided that program would counter to my ultimate aim but was a place to start. I am now using only 1% at 9kmh constantly for up to 45 mins targeting 90 mins before I increase to 10kmh but effectively guessing my way.
Totally agree with the diet, kitchen etc but by attempting to push catabolic activity through calorie deficit, long duration and low impact I hope to alter the muscles appropriately.
To my knowledge there are only two ways to reduce muscle.
The first is to let it atrophy back to its baseline by not using it. With HRT this should achieve the results everyone wants but it takes a long time as muscle atrophies slowly. I'm not convinced that eating a low protein diet speeds this process and your body needs protein for its organs as well as for its muscle.
The second way is through starvation where without other energy sources your body will eventually burn protein from the muscles to keep itself alive. This is a dumb way to go about doing it.
Sapere Aude
Totally agree starvation and emaciation are insane.
I like the "You are what you do" approach. The body is a very clever machine adapting to do whatever you do.
Want big muscles lift big.
Want small muscles avoid big lifts.
Going from 70kg leg exercises on machines to long distance treadmill should necessitate the body changing it's form to do it better.
As I have no real running experience my numbers are guesswork but going well enough.
Having a decent example would help as I can't really approach women in my gym to ask their settings as I'm shy.
Quote from: Jerrica on April 24, 2016, 08:16:33 AM
At the moment I'm primarily vegan, under 1k calories a day (bad I know), aerobics once and treadmill 3 times a week. My remaining fat is pretty much only abdominal the rest of me is like iron. My calf's and upper legs have been maintained as I learned how to run. Initially 8% incline 6kmh for 5 mins then 3% 10kmh for 2 mins repeated for 89 mins. I decided that program would counter to my ultimate aim but was a place to start. I am now using only 1% at 9kmh constantly for up to 45 mins targeting 90 mins before I increase to 10kmh but effectively guessing my way.
The incline will strengthen your legs which is good. Overall though the incline and associated speed is personal preference as they act in combination to stress the cardiovascular system. The important thing when running long in training is to work hard enough to improve but not so hard you need an extended time to recover before doing it again. You should generally be able to fully recover in 24 hours and be able to do it every day if you wanted to.
If you can finish a run and feel like you could have easily run another mile or two then that's about right for general training. If your body is smoked you worked too hard.
There is a place for those really hard workouts but only once a week, or maybe twice a week once you are in really good condition and eating an optimum diet and sleeping well every night.
Quote from: Jerrica on April 24, 2016, 08:27:18 AM
Totally agree starvation and emaciation are insane.
I like the "You are what you do" approach. The body is a very clever machine adapting to do whatever you do.
Want big muscles lift big.
Want small muscles avoid big lifts.
Going from 70kg leg exercises on machines to long distance treadmill should necessitate the body changing it's form to do it better.
As I have no real running experience my numbers are guesswork but going well enough.
Having a decent example would help as I can't really approach women in my gym to ask their settings as I'm shy.
Settings is a really individual thing that depends on your current fitness and even genetics, your aerobic capacity.
I don't run on a treadmill. I run outside but my speed for that right now is about 11 km/hr for 40 min runs and 9.6 km/hr for 60 and 90 min runs on a hilly route with various inclines. I quit running for a while and have been back at it now for a few months.
If you're doing it right your speeds or inclines should increase as your fitness improves to give your body the same level of training stress so improvement continues.
My aerobics stress my body more than the treadmill I have a great instructor who continually changes the targeted muscles for sculpting. My running recovery time is as long as it takes me to shower (about 30 mins).
I work best from copying so if a 182cm athletic female ran at 15kmh with 2% for an hour I would learn it. Kinda hard to explain properly I guess.
Essentially I think my body can do anything I want it to but running to me is my means not my end.
Want to avoid strengthening anything. Rather set lower limits that I will allow myself to reduce to.
All people are different ofc but it could be a closer place to start than my guesses.
Quote from: Jerrica on April 24, 2016, 08:38:40 AM
My aerobics stress my body more than the treadmill I have a great instructor who continually changes the targeted muscles for sculpting. My running recovery time is as long as it takes me to shower (about 30 mins).
I work best from copying so if a 182cm athletic female ran at 15kmh with 2% for an hour I would learn it. Kinda hard to explain properly I guess.
I understand what you are looking for but it's an impossible question. It depends on the person. For an extreme example take Paula Radcliffe. She ran at 18.75 km/hr for 2 hours and 15 min.
Most women in my experience run at around 8.7 km/hr or slower. Some run much faster.
If you have a heart rate monitor your heart rate should be around 75 to 80% max for general running.
Quote from: Jerrica on April 24, 2016, 08:45:00 AM
Essentially I think my body can do anything I want it to but running to me is my means not my end.
Want to avoid strengthening anything. Rather set lower limits that I will allow myself to reduce to.
All people are different ofc but it could be a closer place to start than my guesses.
If you want to avoid strengthening then eliminate the inclines. Beyond that the improvements in running are at the cellular level with increased blood volume and increased capillarization to increase oxygen availability to the working muscles, and increased abilities to burn fat through increased mitochondrial size and numbers, increased glycogen storage, and increased levels of aerobic enzymes as opposed to increased muscle size and strength.
The increased ability to burn fat is where you will gain what you want. But there is no magic speed and incline. It depends solely on your individual body and fitness level. It's also completely independent of your height.
Sapere Aude
Quote from: Jerrica on April 24, 2016, 07:24:15 AM
Looks like running may indeed be my best bet.
If you use a treadmill would you mind telling me what speed and incline you use. If not too personal your height (I'm 182cm). Do you do continuous or vary your pattern?
Sorry for the question spam but I'm trying to work on ideal parameters for my next exercise program aimed to burn what's left of my abdominal fat deposits and lose muscle from calf and upper thigh to get the shape I want.
So we are about the same size, I'm 186cm or so. When I do the treadmill in the gym I do 1 hour with 0 incline at 6.5mph or 10 km/h. Sometime the last 10 mins I spend with a fast walking pace with about 50% of the max inclination.
I find that I loose fat equally from all areas regardless of what I do. I do like running outside tho so I only go to the gym when the weather is bad. I've lost 50lb (22kg) since coming to terms with myself and getting medical help. I always do a steady pace and not vary my speed. I don't mind the hills tho now, ( I used to) cause they put really nice pressure in my butt and thighs. It is by far the best form of excersize for me at least. Great cardio and really keeps you in shape. I keep laughing to myself that I had to get old (33) and get on HRT and then be in shape. I'm in much better shape then ever before.Start small and with good shoes. There are tons of apps for your phone to help you and tho it might seem boring at first as it was for me, I've become such an addict that I have to go every 2nd day and both days on weekends. It also helps with your mind because HRT really made me very sensitive and if it wasn't for running, I think I'd be spending a lot of time crying... Feel free to message me if you have any questions.
Quote from: Jerrica on April 24, 2016, 08:38:40 AM
My aerobics stress my body more than the treadmill I have a great instructor who continually changes the targeted muscles for sculpting. My running recovery time is as long as it takes me to shower (about 30 mins).
I work best from copying so if a 182cm athletic female ran at 15kmh with 2% for an hour I would learn it. Kinda hard to explain properly I guess.
15km/h for an hour is a LOT. I can do it but it kills me. When I run outside my average pace is 12km/h or so. 15 sounds like something a pro athlete would do IMHO but I'm not an expert
Sorry for the long delay replying lost mobile signal.
Thank you for your very detailed posts and taking the time to run through it.
You did also give me precisely what I needed an average speed for an average woman. So 8.7 is close enough to my 9.
The 1% I've kept to keep a small degree of similarity to real running. Might test dropping my speed to 8.5 and increase my duration but think the 9 may better scale to my height.
What I didn't want to do was train to high or too low from average.
And naturally agree with the muscle restructuring and changes in fuel system which is the basis of my plan.
http://www.trans-health.com/2001/lose-muscle-gain-fat-dieting-for-mtfs/
http://www.trans-health.com/2001/lose-muscle-gain-fat-dieting-for-mtfs-part-2/
Has worked for me down from 245 to 190 in 6 months, also use a Ann chery waist cincher .... P.S. Amore veggies are carbs.... Good carbs. I eat pico de geio and avocado every day with a cup of fruit to satisfy hunger... The waist cincher also controls hunger... I aim for 8 x my daily body weight in calories each day... Stay away from bad fats and bad carbs and absolutely minimize protein. For fats consume avocado, coconut oil, flax seed oil.... These actually increase your metabolism
Also to kick your metabolism into high gear drink Herba Mate tea every day, it gives you the energy that dieting takes away and be sure to take iron if you cut meat otherwise anemia can set in.
Hi Marrissa thanks for sharing your details and glad I won't need to learn to perform at the crazy levels I posted.
Sounds like we have similar programs with consistent speeds with a slow bit wrapped around it. Fat loss in itself isn't really problem as long as I'm losing it I don't care where it's from as it should all go eventually. The only visible bit left is just below my waist it will go in its own time.
I like the treadmill as it slows me down and forces me to do my chosen speed. Also love being indoors the floor to ceiling mirrors don't hurt either for motivation.
Shoes I have learned the hard way after taking brand new trainers and shredding my heels.
Love my gym and the treadmill as it gives me tons of time to think.
Thanks for sharing your thoughts with me.
I remember that page thank you Mavis that has been the cornerstone of my catabolic program.
Didn't have as much muscle to lose but combined with everything else it seems to work.
My main focus the past year has been fat loss and while that has been highly successful it hasn't done much for increasing fat deposits in desired places. My theory is to get rid of it all around my waist and lower back and once that is gone gain some weight back in the right places. Most of the fat around my waist is now gone but as my picture above showed there is still a deposit on either side of my lower back. That is proving especially stubborn and looks like it's going to be the last to go. But the day I look and it is gone I'm going to celebrate with pizza and a huuuuge bowl of chocolate ice cream :-).
Sapere Aude
I've lost more than 100 lbs in two years by basically doing what my doctors told me to do for diabetes. Don't eat that second pork chop. Cut out bread, pasta, dairy, soda or limit it drastically. Limit portion sizes. Don't eat after 5 o'clock. Drink 96 oz. of water 8 - 12oz glasses. Put 3 scoops of Benefiber into three glasses a day to help you feel full. Exercise do those cardio exercises. Better yet , put on a leotard and dance the flab away. Any up tempo tune will do. Have fun while your doing it. If not you will not be doing it very long. Make it fun use the Wi to track your progress.
Quote from: Amoré on March 29, 2016, 05:51:56 AM
I am currently 7 months on hrt but I have lost lik almost no mucle bulk. I was bodybuilding before I started transitioning 9 months ago.
Have anybody got advice how I can get rid of my man arms and shoulders. my chest shrunk a quite a bit but my arms and legs is a different story.
Hi!
I'm 22 and am a stealth trans woman. I was a bodybuilder and fitness model pre-transition, and now I model as a woman. As for me, the only way in which I could lose muscle at first was to cut protein intake significantly (down to around 30 grams) and just let catabolism take over. No one agreed with what I was doing, but it sucked 30 pounds of muscle off of me in 2.5 months' time, in turn allowing me to go full-time a lot sooner. If you do have to resort to this, just PLEASE take iron pills, as I became temporarily anemic. :(
By the 1-year mark, probably an additional 5 pounds of muscle had disappeared, mainly in my back area and biceps. At the 16-month mark, I did the whole protein-reduction regimen once again, and it evaporated another 7 or so pounds of muscle, which was good enough for me to feel confident in a bikini. At 18 months, I finally started intramuscular estrogen injections, and it has catabolized another <5 pounds of muscle due to how incredibly responsive I am to it.
So, all in all, cutting protein *significantly*, as well as switching to injections, has brought me down from 180 lbs. and very bulky, to 135 pounds and very dainty but with the six-pack I had before. My arms went from 16 inches around to 11 inches around, my waist from 31 to 26, and my underbust from 39 to 31. Also, I'm 5 ft. 9. I just look like an 18-year-old girl now, and neither of my three cis girl roommates knew I was trans until I mentioned it.
Claire
Quote from: gymrat93 on April 24, 2016, 07:01:24 PM
Hi!
I'm 22 and am a stealth trans woman. I was a bodybuilder and fitness model pre-transition, and now I model as a woman. As for me, the only way in which I could lose muscle at first was to cut protein intake significantly (down to around 30 grams) and just let catabolism take over. No one agreed with what I was doing, but it sucked 30 pounds of muscle off of me in 2.5 months' time, in turn allowing me to go full-time a lot sooner. If you do have to resort to this, just PLEASE take iron pills, as I became temporarily anemic. :(
By the 1-year mark, probably an additional 5 pounds of muscle had disappeared, mainly in my back area and biceps. At the 16-month mark, I did the whole protein-reduction regimen once again, and it evaporated another 7 or so pounds of muscle, which was good enough for me to feel confident in a bikini. At 18 months, I finally started intramuscular estrogen injections, and it has catabolized another <5 pounds of muscle due to how incredibly responsive I am to it.
So, all in all, cutting protein *significantly*, as well as switching to injections, has brought me down from 180 lbs. and very bulky, to 135 pounds and very dainty but with the six-pack I had before. My arms went from 16 inches around to 11 inches around, my waist from 31 to 26, and my underbust from 39 to 31. Also, I'm 5 ft. 9. I just look like an 18-year-old girl now, and neither of my three cis girl roommates knew I was trans until I mentioned it.
Claire
I'm a new member on the fence about transition and I'm very inspired by your story. It sounds like you had a similar build to what I have now, and since I am a hardgainer with a naturally slim body, I have no doubts that I'd be able to lose lean muscle mass.
However, how did you
mentally and
emotionally let go of your male physique...? This is what I have the most difficulty with...I feel like I can't explore how I feel because seeing my body in clothes I
want to wear won't let me feel the way I want. It seems like such a big commitment to lose the weight without being a 100% sure, but I can't get 100% sure if I don't lose the weight...
Quote from: KelliHu on April 24, 2016, 07:19:33 PM
I'm a new member on the fence about transition and I'm very inspired by your story. It sounds like you had a similar build to what I have now, and since I am a hardgainer with a naturally slim body, I have no doubts that I'd be able to lose lean muscle mass.
However, how did you mentally and emotionally let go of your male physique...? This is what I have the most difficulty with...I feel like I can't explore how I feel because seeing my body in clothes I want to wear won't let me feel the way I want. It seems like such a big commitment to lose the weight without being a 100% sure, but I can't get 100% sure if I don't lose the weight...
I am glad that my story offered some inspiration; I can send you a timeline of my transition if you feel like it might throw you over the fence you find yourself on.
By the way, unease I experienced in letting go of my hard-earned physique was what prevented me from transitioning at age 18/19, as opposed to age 20. It was so freaking hard---and when my desire to transition surfaced, people unanimously agreed that I was crazy because of how attractive and fit I was as a "male".
However, the simple answer is that gender dysphoria nearly killed me, and I had no choice but to transition. At first, I tried not ridding of the muscle, in realization that I could maybe pass as a female bodybuilder or something. Whenever I realized, though, that so much of my ability to feel validated as a woman stems from how many guys overtly express attraction to me (i.e., hit on me), I decided that I'm doing whatever I can to get rid of it.
It was such a mind-boggling change, and I still have difficulty accepting it. My limb proprioception was even off-kilter because my body hadn't adjusted to how small I had gotten. At around four months of transitioning, a co-worker who didn't realize I was transitioning told me I was the second-skinniest guy she has ever met, and she didn't mean lean---she meant dainty. So, it all started to pay off, as big of a risk as it was.
All of the willpower I used to apply to literal hundreds of pushups per night, as well as cross-country races through mountainous regions, was applied towards Western beauty standards, and I somehow made the cut. You can do anything with enough inspiration and desire.
Claire
Sorry all just one little question. Would 9kmh be considered running or jogging?
If jogging how fast until running?
While there are some mixed approaches in losing muscle bulk, I think overall if you cut off a certain food group in your diet chances are you'll be losing some weight which will result to a less bulky appearance.
I still prefer having a bit of protein than eliminating it while on HRT. I'll just let my anti-androgen melt my muscles since I am really not in any hurry to be supermodel :)
In my opinion, protein keeps me satisfied with less food than the other way around.
However, to each their own. There's is no one way of doing this - find what's best for you.
Quote from: Jerrica on April 25, 2016, 02:02:00 PM
Sorry all just one little question. Would 9kmh be considered running or jogging?
If jogging how fast until running?
There is no difference between the two. One person's easy pace might be another person's maximum pace. As long as both feet leave the ground as you move forward you are running. If one foot at a time always maintains ground contact you are walking.
Sapere Aude
Thank you running sounded better as jogging calls a slower less exciting image to mind but worried about using the wrong term and being called on it.
Jogging was just a made-up term from the 1970s. But it doesn't really mean anything different than running.
Sapere Aude
Aha good to know.
Always did wonder tbh.
Thanks again ☺
Quote from: DawnOday on April 24, 2016, 03:58:02 PM
I've lost more than 100 lbs in two years by basically doing what my doctors told me to do for diabetes. Don't eat that second pork chop.
Diabetes is a glucose/insulin problem. Pork chops don't contain glucose but protein and some fat.
Quote from: KayXo on April 28, 2016, 01:52:26 PM
Diabetes is a glucose/insulin problem. Pork chops don't contain glucose but protein and some fat.
You are right and sorta missed the point, depending on the type of diabetes, weight loss is key to management. What he was getting at, was eating smaller portions for weight loss and hence managing diabetes