Week 1: Day 7
Treadmill: 30min incline walk-10-12%, 3mph
Bicep Curls: 3x10/arm-15lb DB- really focus on form and eccentric
Technique: HS hold
Not at all. I only just responded because Sunday is tying up loose ends/night before the school week starts for kiddo, etc.
Thanks for keeping me in mind for that. I’ll run it past the wife too to make sure we can incorporate it into our current plan.
This morning’s pic
Weight: 40.5kg- making progress, although I did have sauerkraut, which probably jacked up sodium
@Pinkylifting can I increase my carbs today just to see what happens ( not in a huge surplus, just an additional 75g or so+shifting macros around ) I squatted right 
This is something you personally never need permission to do.
But yes I think it’s a good idea, you may well have fuller looking muscle tomorrow, but this experiment works best over a period of 5 days to a week so your body can restabilise everything at this level.
I was thinking more for recovery- I’ve noticed that I feel better on higher carbs even though it’s not as enjoyable to eat
Also a valid reason. I always eat more carbs after a big session, and almost always before a session I know will be big.
Hi Anna,
From what I remember, your fat consumption is already quite low? Adding carbs is likely a good idea but be careful shifting macros. You’re better off just bumping up calories.
I’m thinking about cycling carbs/calories
That’s fine as long as fats are high enough. Absolute minimum fat intake should be 0.6-0.7g per KG. That’s minimum 25g per day for you.
That would be a good approach for someone trying to lose weight, but for you it isn’t necessary. Also Sheiko’s weight/height charts in the other thread got me wondering about you, I put your numbers into a BMI calculator (you are 5 feet tall last I heard) and it comes out to 17.4 which is underweight. Not that this is the primary concern at the moment, but for powerlifting an ideal weight would have you somewhere in the range of overweight or obese by BMI standards.
Anyway, the point is that you need to gain weight just for health purposes alone, and you are lacking fat more than muscle at the moment. Just eat more calories over all, and if you feel better with higher carbs that is a sign that you need more carbs. Get healthy first and then you will get strong.
Agree that carb cycling is typically used for weight loss, disagree that it wouldn’t be helpful for Anna.
Again I accept it isn’t the ideal situation, however the ideal situation is a calorie intake at a level she’s clearly unable or, more likely, unwilling to do.
Upward carb cycling (small surplus on rest days, larger surplus on work days) can be more palatable for people with mental issues around fat gain by matching the surplus to work load to ‘minimise’ or prevent fat gain.
To be clear though Anna, when I say this could be helpful this wouldn’t mean going back to 1600 on your ‘rest days’, it would be an 1,800 base, with +150 for conditioning, +150 for the Sheiko core work, and +150 for Sheiko accessories. So a conditioning day you’re eating 1,950, and full Sheiko day is 2,100. If you do your accessories with conditioning the next day then that’s 2,100 instead. If you aren’t hitting 2,000 you’re still averaging it.
@Pinkylifting that stands out to me as unexpectedly low. To sanity-check I compared it against the lowest fat consumption recommended then for me at my bodyweight and that’s a number I have been at during harsh deficits but I’m not sure its a sustainable amount of fat even if calories are otherwise in a surplus.
Expressed as a function of bodyweight, the formula I’ve picked up to guide the lower-end of fat-intake is 0.4*bw in lbs. In Anna’s case, 35g.
Can I ask where the numbers come from?
Truth.
My first stepping stone was a small deficit on off-days, large surplus on work days, leading to a positive average when calculated across the week.
I should probably start doing that 
Its an absolute minimum figure, which comes from research which, as you rightly pointed out, is aimed at finding the minimum during a caloric deficit. I didn’t say it was the optimum or ideal figure and I hope it didn’t come across as a numbe that was ‘fine’, its supposed to be a number that is a red flag if you go under it, as I suspect anna is reading some of her food posts.
Me too buddy, me too.
when I say sheiko core work, I mean the bench squats deadlifts. Not ab training. Though if you arent doing the basic work then yes you absolutely should be lol
Never mind then 
idk of I’ve ever adhered to a program as well as I’ve been doing for sheiko
What should I do if I do the accessories in a conditioning style?
Accessories plus conditioning = both calories.
If it’s something like this:
Then that makes sense, just the way it’s normally applied is caloric deficit away from training. This is more like carb loading you could say, but it’s all semantics at this point.