gymQueen
New member
Hey everyone!
I’ve been meaning to share my journey here for a while, so here it goes! I’m looking for feedback, advice, or anyone who has had similar experiences, especially around HRT and managing health conditions while trying to build muscle.
A Bit About Me:
- Age: 47 years old
- Height: 167 cm (5’6”)
- Weight: 66.5 kg (146 lbs)
- Goal: Build muscle, improve energy levels, and manage my health conditions.
- Caloric Intake: 2000 calories/day (Maintenance)
- Training Experience: Lifting weights since 2020
I’m currently in the peri-menopausal stage, dealing with low thyroid issues, fatigue. This condition is essentially early-onset osteoarthritis, which affects my lower back (primarily L4-L5). It causes joint degeneration and chronic low back pain, which can make lifting challenging at times.
I also have Hyperthyroidism/underactive thyroid (I’m on desiccated thyroid medication) and suffer from extreme fatigue. While I have some good days, fatigue is a constant battle.
Despite these challenges, I’ve always been passionate about weightlifting and find it helps me not just physically, but also mentally, as it combats the depressive feelings that can arise from my health issues and chronic fatigue.
My Training Approach:
Building muscle has been tough, especially in my 40s, but I’m determined to continue pushing. I’ve made progress, but I feel it’s time to try something more to help me move forward.
I’ve been doing a 4-day split (upper/lower) with a focus on strength training. This approach has worked for me in terms of consistency, as I tend to crash less compared to higher-rep training. However, some days, the fatigue is so overwhelming that I can barely get myself to the gym, let alone lift heavy weights.
Supplements & Medications:
Here’s what I’m currently taking for my health conditions and to support my training:
- Progesterone: 400 mg daily (for hormone balance)
- Desiccated Thyroid: 130 mg daily (for thyroid support)
- Vitamin D, K, A, E: Essential for thyroid health and hormone regulation
- Magnesium: Helps with sleep and muscle function
- Testosterone: Due to very low levels, I’ve just started Testosterone Cypionate (Test Cyp) microdosing—10 mg weekly, split into two doses of 5 mg each. I’m hoping this will help with energy and libido.
I’ve also added Anavar to my stack, starting with 10 mg/day (split dose: 5 mg AM, 5 mg PM), which I hope will support my muscle-building goals.
Diet:
Currently, I’m eating at maintenance (2000 calories/day) with a macro breakdown of:
- 130g Protein
- 260g Carbohydrates
- 55g Fat
My husband and I prefer simple meals because it’s easier for me to track. However, I do struggle with appetite at times, and I’m not always hungry, so hitting my calorie goal can be challenging.
Typical Daily Diet:
Morning:
- Coffee with cream & 30g Collagen powder
- Cooked oats with milk & maple syrup
Pre-Workout:
- Toast with peanut butter, banana, and honey
Post-Workout:
- Protein smoothie:
- 30g Whey protein
- Frozen blueberries
- Frozen mango
- Chia seeds
- Water
Lunch:
- Chicken or beef salad wrap
- Ham and salad pocket bread
- Chicken and rice
- Leftovers from dinner (usually protein with salad or sandwich)
Snack:
- Fruit (orange, strawberries, blueberries, apple, etc.)
- Cheese and crackers
- Green tea or peppermint tea
Dinner:
- Eye fillet steak
- Roasted potatoes (light)
- Veggies or salad
- Papaya and frozen blueberries
- 4 squares of dark chocolate
Before Bed:
- Hot chocolate with Casein protein (if I need more protein)
Other Notes:
- Hydration: I drink at least 2 liters of water daily.
- Energy & Fatigue: I struggle with fatigue, especially in the mornings. I never wake up feeling hungry, so I rely on collagen powder in my coffee to get started. Some days it’s hard to find the energy to eat, but I try to stick to the plan.
I’d love to hear from others who have experience with:
- HRT or testosterone therapy—especially women in their 40s and 50s who have dealt with fatigue or low libido. Did you experience a noticeable boost in energy or strength?
- Managing autoimmune conditions (like Ankylosing Spondylitis) and how it affects your training—how do you balance strength training with joint pain and fatigue?
- Supplements that helped with energy or recovery—I’m always looking for new strategies to keep going despite the fatigue.
I’m sharing this log in the hope that it can provide some insight into managing training with health challenges and hormone therapy. I’d love to hear from anyone who has gone through something similar or has tips on navigating the challenges I’m facing.
Thanks so much for reading!
I’ve been meaning to share my journey here for a while, so here it goes! I’m looking for feedback, advice, or anyone who has had similar experiences, especially around HRT and managing health conditions while trying to build muscle.
A Bit About Me:
- Age: 47 years old
- Height: 167 cm (5’6”)
- Weight: 66.5 kg (146 lbs)
- Goal: Build muscle, improve energy levels, and manage my health conditions.
- Caloric Intake: 2000 calories/day (Maintenance)
- Training Experience: Lifting weights since 2020
I’m currently in the peri-menopausal stage, dealing with low thyroid issues, fatigue. This condition is essentially early-onset osteoarthritis, which affects my lower back (primarily L4-L5). It causes joint degeneration and chronic low back pain, which can make lifting challenging at times.
I also have Hyperthyroidism/underactive thyroid (I’m on desiccated thyroid medication) and suffer from extreme fatigue. While I have some good days, fatigue is a constant battle.
Despite these challenges, I’ve always been passionate about weightlifting and find it helps me not just physically, but also mentally, as it combats the depressive feelings that can arise from my health issues and chronic fatigue.
My Training Approach:
Building muscle has been tough, especially in my 40s, but I’m determined to continue pushing. I’ve made progress, but I feel it’s time to try something more to help me move forward.
I’ve been doing a 4-day split (upper/lower) with a focus on strength training. This approach has worked for me in terms of consistency, as I tend to crash less compared to higher-rep training. However, some days, the fatigue is so overwhelming that I can barely get myself to the gym, let alone lift heavy weights.
Supplements & Medications:
Here’s what I’m currently taking for my health conditions and to support my training:
- Progesterone: 400 mg daily (for hormone balance)
- Desiccated Thyroid: 130 mg daily (for thyroid support)
- Vitamin D, K, A, E: Essential for thyroid health and hormone regulation
- Magnesium: Helps with sleep and muscle function
- Testosterone: Due to very low levels, I’ve just started Testosterone Cypionate (Test Cyp) microdosing—10 mg weekly, split into two doses of 5 mg each. I’m hoping this will help with energy and libido.
I’ve also added Anavar to my stack, starting with 10 mg/day (split dose: 5 mg AM, 5 mg PM), which I hope will support my muscle-building goals.
Diet:
Currently, I’m eating at maintenance (2000 calories/day) with a macro breakdown of:
- 130g Protein
- 260g Carbohydrates
- 55g Fat
My husband and I prefer simple meals because it’s easier for me to track. However, I do struggle with appetite at times, and I’m not always hungry, so hitting my calorie goal can be challenging.
Typical Daily Diet:
Morning:
- Coffee with cream & 30g Collagen powder
- Cooked oats with milk & maple syrup
Pre-Workout:
- Toast with peanut butter, banana, and honey
Post-Workout:
- Protein smoothie:
- 30g Whey protein
- Frozen blueberries
- Frozen mango
- Chia seeds
- Water
Lunch:
- Chicken or beef salad wrap
- Ham and salad pocket bread
- Chicken and rice
- Leftovers from dinner (usually protein with salad or sandwich)
Snack:
- Fruit (orange, strawberries, blueberries, apple, etc.)
- Cheese and crackers
- Green tea or peppermint tea
Dinner:
- Eye fillet steak
- Roasted potatoes (light)
- Veggies or salad
- Papaya and frozen blueberries
- 4 squares of dark chocolate
Before Bed:
- Hot chocolate with Casein protein (if I need more protein)
Other Notes:
- Hydration: I drink at least 2 liters of water daily.
- Energy & Fatigue: I struggle with fatigue, especially in the mornings. I never wake up feeling hungry, so I rely on collagen powder in my coffee to get started. Some days it’s hard to find the energy to eat, but I try to stick to the plan.
I’d love to hear from others who have experience with:
- HRT or testosterone therapy—especially women in their 40s and 50s who have dealt with fatigue or low libido. Did you experience a noticeable boost in energy or strength?
- Managing autoimmune conditions (like Ankylosing Spondylitis) and how it affects your training—how do you balance strength training with joint pain and fatigue?
- Supplements that helped with energy or recovery—I’m always looking for new strategies to keep going despite the fatigue.
I’m sharing this log in the hope that it can provide some insight into managing training with health challenges and hormone therapy. I’d love to hear from anyone who has gone through something similar or has tips on navigating the challenges I’m facing.
Thanks so much for reading!