Silvie's T-ransformation Log

I agree with everything that @QuadQueen said here, with the only caveat being that since you are eating mostly lean proteins - a light drizzle of oil (preferably EVOO, as it has been shown to help with weight loss if used sparingly).

I’m eating about 2lbs of lean protein daily. With no oils, that is only about 30g of fats - which is subpar for hormone production… we want about 0.3g/lb or 0.66g/kg daily for ideal hormone production. More than that is not helpful and less can hinder you.
But if those fats were only the high Essential Fatty Acid types (high in BHA and EPA), you could get away with less than that 0.66g/kg recommendation. You’d have to supplement these, but I’m getting into the weeds here.

The only thing I’d change to Stronglifts is that I’d add Pull Ups/Chin Ups to that routine (which effectively makes this Phraks Greyskull LP).
On a more gender-specific note, I’d also add Hip Thrusts and “Bad Girls” to that list (for men, I recommend trap work and bicep work).

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