[cupcaketits]

I'm going to journal here for reference. I'm a 36 year old female. I've birthed and breastfed 3 kids. I last breastfed 4 years ago. I'm 5'6" and 125 lbs. Measurements are currently 34-27-37. I was 35-27-37. I was massaging daily and taking PM. I stopped taking PM because my period only lasted 3 days. Odd for me, I'm always regular. Also slacked off on massaging. Guess that inch was just lovely swelling, now I'm down an inch. I swell more during the luteal phase when massaging, I'm currently in my follicular phase. I'd like to waist train too but can't spend the $ right now. If I can later I'll journal that too. I'll kinda keep track of my exercise too. I'm also considering a breast pump, not there yet. I do have some nipple cups. My areolas are tiny and one is slightly bigger. Not sure if the cups will have any effect. I'll let you know. I'd like them to puff out a bit.

Starting 2/8/2016 (when I have everything) I will likely start off with one or two herbs listed under follicular and luteal cycle days and add in as I go along. I already take all of the daily supps besides Reishi, with breaks here and there from all. Hops I have tried once and recall not liking it, can't remember why, so we'll see. Fenugreek I'll be monitoring closely for increase in acne. I'll stop if I see any.

This plan is still a work in progress. I will be adding supplement amounts and notes for myself on how/when/why to take.

Current: 34-27-37, full A, small B
Current Goal: 36-26-38, full B
Future Goal: 37-25-39, full B or small C

Massage Daily 1x

300 inward circles, flaxseed oil & peppermint oil with fingertips, my leftie is slightly smaller so I will probably do 50-100 less rotations on my rightie

Supplements Daily

Saw palmetto 320 mg
Reishi 500 mg
Evening Primrose Oil 2000-3000 mg
Maca gelatinized powder 1-2 tsp
Collagen types 1, & 3 powder 6.6 g
Collagen Type 2 600 mg
Fish Collagen 500 mg
Silica
Hylauronic Acid 100 mg
MSM 1000 mg
Multi-vitamin
PABA
Magnesium 400 mg + Epsom Salt baths
Zinc
Iodine-Kelp 225
Turmeric

Food & Tea Daily

Trying for 2000-2400 Calories, using cronometer to monitor nutrition
Red Raspberry Tea, 1-2 c
Fennel Tea, 1-2 c
Peppermint Tea, 1 c
Coconut Oil, 1-2 tbsp
Yogurt, 1-2 c
Molasses 1 tbsp
Kefir, 1 c
Sunflower Seeds 1/4 c
Soy Milk, 1-2 c
Oatmeal, 1 c
Salmon or Walnuts for Omega 3's, healthy fat
cruciferous veggies @ 3-4 per week, daily during premenstrual and menses
Vit C - kiwi or sweet mini peppers

Cycle Days 1-5

Milk Thistle Capsules x2
Dandelion Root Tea 1-2 c

Follicular Cycle Days 8-14

Fenugreek 2000 mg, 1000 mg twice daily
Blessed Thistle 780 mg, 390 mg twice daily
Hops 620 mg, 310 mg twice daily (if tolerated)
Spearmint Capsules x2
Peppermint Tea, 2 c per day
Wild Yam Cream 1/4 tsp

Ovulatory Cycle Days 14-18

DGL (licorice)
Spearmint Capsules x2
Peppermint Tea, 2 c per day
Goldenseal

Luteal Cycle Days 18-25

Fenugreek 2000 mg, 1000 mg twice daily
Dong Quai ? 530 mg
Blessed Thistle 780 mg, 390 mg twice daily
Hops 620 mg, 310 mg twice daily (if tolerated)
Wild Yam, pill 810 mg x1 & cream 1/2 tsp

Premenstrual Cycle Days 25-28

Milk Thistle Capsule x2
Dandelion Root Tea 1-2 c
DGL (licorice root)
Peppermint Tea, 2 c per day

Exercise 3x Weekly

Weight training with heavy weights, low reps, deadlift, glute bridge, & hip thrusts
Squats, squats, & more glute exercises, donkey kicks, standing leg lifts, lunges
Bodyweight Exercises, push ups, plank

Editing because I've decided on a course without PM for now. I'd like to have a couple normal periods before considering it again.

I'm copying my plan below to leave extra notes on my plan and to keep track of any changes I make.

Massage Daily 1x

300 inward circles, 1/4 c flaxseed oil & 10 drops peppermint oil with fingertips, my leftie is slightly smaller so I will probably do 50-100 less rotations on my rightie

[Alliecat]

This looks like a very well thought out plan. Good luck

[cupcaketits]

This looks like a very well thought out plan. Good luck

Thanks for the well wishes Alliecat.

[cupcaketits]

Ok, here's where I'm copying for notes and extra comments. I realized I overlapped the days in the last post, but you get the drift. I can't edit my first post anymore.

I'm blocking dht because I have had some hair loss and a few facial hairs and nipple hairs. I've been taking saw palmetto for awhile before nbe. It has helped with the hair loss, not the few dark, longer hairs on face and nips I have to pluck. I am regrowing hair on my head that was lost.

Massage Daily 1x

300 inward circles, flaxseed oil & peppermint oil (and/or lavendar, fennel, carrot seed, rosehip oil for added benefits of nutritients) with fingertips, my leftie is slightly smaller so I will probably do 50-100 less rotations on my rightie (peppermint oil aids circulation, increases absorption, and blocks dht)

Supplements Daily

Saw palmetto 320 mg (block DHT)
Reishi 500 mg (block DHT)
Evening Primrose Oil 2000-3000 mg (GLA, good for skin)
Maca gelatinized powder 1-2 tsp (energy, muscle growth, balance hormones) (gross texture, I mix a tsp in with my last couple bites of a yogurt cup)
Collagen types 1, & 3 powder 6.6 g (gross, tolerable in hot peppermint tea, taken in morning 30 minutes prior to food/coffee, followed by grape juice or kiwi for vit C)
Collagen Type 2 600 mg
Fish Collagen 500 mg
Silica
Hylauronic Acid 100 mg (skin & joint lubricant)
MSM 1000 mg
Glucosamine Sulfate (good for joints)
Multi-vitamin
PABA
Magnesium 400 mg + Epsom Salt baths (muscle relaxer)
Zinc 15-65 mg
Iodine-Kelp 225
Turmeric (help prevent breast cancer)

Food & Tea Daily

Trying for 2000-2400 Calories, using cronometer to monitor nutrition
Red Raspberry Tea, 1-2 c (balance hormones)
Fennel Tea, 1-2 c (good for breasts)
Peppermint Tea, 1 c (lower testosterone)
Coconut Oil, 1-2 tbsp (healthy fat)
Yogurt, 1-2 c (calcium)
Molasses 1 tbsp (iron, copper)
Kefir, 1 c (calcium)
Sunflower Seeds 1/4 c (vit E)
Sesame Seeds (calcium)
Soy Milk, 1-2 c (fat, protein, phytoestrogen)
Oatmeal, 1 c
Salmon or Walnuts for Omega 3's (healthy fat)
cruciferous veggies @ 3-4 per week, daily during premenstrual and menses (DIM, good for liver, metabolise estrogens)
kiwi or sweet mini peppers (vit C)
sweet potato or carrot (vit A)

Period Cycle Days 1-5 (last 1/24-1/28, upcoming 2/21-2/25)

Milk Thistle Capsules x2 (cleanse, aid liver)
Dandelion Root Tea 1-2 c (cleanse, aid liver)

Follicular Cycle Days 8-13 (1/31-2/5, upcoming 2/28-3/4)

Fenugreek 2000 mg, 1000 mg twice daily (breast growth)
Blessed Thistle 780 mg, 390 mg twice daily (breast growth)
Hops 620 mg, 310 mg twice daily (if tolerated) (breast growth)
Spearmint Capsules x2 (block DHT)
Wild Yam Cream 1/4 tsp (balance hormones, anti-androgen)

Ovulatory Cycle Days 14-18 (2/6-2/10, upcoming 3/5-3/9)

DGL (licorice) (anti-androgen)
Spearmint Capsules x2 (block DHT)
Peppermint Tea, 2 c per day (lower testosterone)
Goldenseal (aid immune system, cleanse)

Luteal Cycle Days 19-25 (2/11-2-17, upcoming 3/10-3-16)

Fenugreek 2000 mg, 1000 mg twice daily (breast growth)
Red Clover Tea 1-2 c (phytoestrogen, breast growth, premenstrual breast pain)
Dong Quai ? 530 mg (balance hormones)
Blessed Thistle 780 mg, 390 mg twice daily (breast growth)
Hops 620 mg, 310 mg twice daily (if tolerated) (breast growth)
Wild Yam, pill 810 mg x1 & cream 1/2 tsp (balance hormones, anti-androgen)

Premenstrual Cycle Days 26-28 (2/18-2/20, upcoming 3/17-3/19)

Milk Thistle Capsule x2 (cleanse, aid liver)
Dandelion Root Tea 1-2 c (cleanse, aid liver)
DGL (licorice root) (anti-androgen)
Peppermint Tea, 2 c per day (lower testosterone)

Exercise 3x Weekly

Weight training with heavy weights, low reps, deadlift, glute bridge, & hip thrusts
Squats, squats, & more glute exercises, donkey kicks, standing leg lifts, lunges
Bodyweight Exercises, push ups, plank
Chest swiss ball flys and chest presses

Also for general skin health of breast and body I'll be dry brushing 2-3 times a week and using lotion with retinol 2-3 times per week. I plan to get a vit c serum or lotion in the future. Otherwise I'll use shea butter (lots of nutrition). I also use a cool mist vaporizer in winter. I have been using red/blue/green light therapy on my face with good results. When I can find time to add to my routine I'd like to use red/green light on my breasts and butt too. This boosts collagen production and breaks down excess melanin, good for anti-aging. I bought a derma roller but won't be using it yet. I'd like to see what results the dry brushing, light therapy, and retinol lotion have on my skin health and my very old stretch marks on my bottom and breasts from puberty and pregnancies. The stretch marks there are thin and white. I have stretchies on my lower belly too but I doubt they will improve much. There aren't many on my stomach but they are the very wide type of scar, like 1/2 inch to 1 inch wide and between 1 inch and 4 inches long. I'm gonna try anyway! I'll let you ladies know if I see any improvement. The derma roller is supposed to be good for collagen production but I'll admit I'm kinda scared of it! I'll probably try a small patch on my thigh or hip first when I introduce it. I have tiny stretch marks there. I'd hate to do a big area like my bum and suffer bad results, like additional scarring or something. My husband's a bum man, gotta protect that asset.

I'm experimenting using a lotion with urea (made for feet exfoliation, lol) on my nipples to aid fresh new cells. After one application nipples are brighter and lighter, look healthier. My nipples are dark from pregnancies, breastfeeeding, and age.

[Alliecat]

Keep us posted on any progress you notice!

[cupcaketits]

Keep us posted on any progress you notice!

Thanks Alliecat, I will! I'll be keeping up with your progress too.

[cupcaketits]

So, I'm coming up on my ovulatory cycle days, so I'm starting these supps today. Will also do massage once daily with 300 rotations. Today is also an exercise day. I'm still slightly sore from last time but I'm gonna get in what I can. I'm adding milk thistle capsules for these days to cleanse a bit this cycle. I'm hoping my period/cycle will be back to normal this month.

Ovulatory Cycle Days 14-18 (2/6 thru 2/16)

DGL (licorice) (anti-androgen)
Spearmint Capsules x2 (block DHT)
Peppermint Tea, 2 c per day (lower testosterone)
Goldenseal (aid immune system, cleanse)

I'll also be making a mixed tea with peppermint, red raspberry, and fennel. Not sure how it will taste. Hopefully ok because it will be easier than making/drinking all separate.

[cupcaketits]

Notes to self:

• Don't take multi vitamin if all nutrition needs are met according to crono meter.

• Include foods with Biotin - soaked almonds (.25 c = 49%), sweet potato (1 c = 29%), egg (1 = 27%), oats (.25 c = 26%), carrots (1 c = 20%), walnuts (.25 c = 19%), salmon (4 oz. = 15%), yogurt (1 c = 13%), banana (1 med = 10%)

[cupcaketits]

Nutrition notes:

I'm aiming to gain muscle by weight training and eating a surplus of calories. I want to keep close track of this so I don't end up gaining a bunch of body fat. I'm currently estimating body fat as 20-22%, which I'm fine with. I'd like to stay in that range. I've been less and more. I'm most comfortable in this range, honestly. My brain likes to tell me I'd like to be more slender but whenever I lose body fat I'm not happy with my body. It's taken me a long time to accept this, oddly enough. Still working on it. I think seeing so many slim girls with nice boobs and figures in media totally messes with my head. When I get slim I have no boobs, really, none. Implants are just not an option for me for multiple reasons, $ being no. 1.

2/5/16

current weight - 130 lbs

daily calorie intake - 2000-2400

macros -

carbs 40-60%
protein 25-35%
fat 15-25%

I thought I was 125 lbs, I weighed myself this morning and apparently I packed on a bit for winter! I weighed 118 lbs in the summer. I was gardening heavily, walking a lot, and not eating enough. I'm fine with the weight gain. I'm comfortable, though my belly is slightly jelly. I think working out will help with that without the need to lose weight again. Hopefully!

[cupcaketits]

Hope everyone doesn't mind my keeping track of this here. I think it will really help motivate me and keep me on track. I tried to get along on a bodybuilding forum but it was just too triggering for me. I made a post about maintaining my boobs aka body fat while weight lifting and got verbally attacked. Had me in tears, honestly. Then there's the guys posting soft porn pics I accidentally wonder upon, unasked for. I just feel safer here. I've been lurking for awhile and I like you all. Such a positive vibe.

Exercise goals today:

•Romanian deadlift, 3 sets of 20, 40 lbs
•Sumo walk, 3 sets of 40, 10 lb ankle weights
•Standing leg, lifts 3 sets of 20, each leg, 10 lb ankle weights
•Standing side leg raises, 3 sets of 20, each leg, 10 lb ankle weights
•Donkey kicks, 3 sets of 20, each leg, 10 lb ankle weights
•Curtsy lunge, 7 minute ladder
•Calf raises, 3 sets of 20, 10 lb ankle weights
•Standing hip abduction, 5 lb weight, 3 sets of 20
•Lying hip abduction, 5 lb weight, 3 sets of 20
•Side lying clam, 3 sets of 20
•Push ups, 3 sets to failure (I'll be surprised if I can manage 5, honestly)

I'm going to try to figure out to take/upload some pics for keeping track of progress. It'll be with a sports bra or similar if I can manage. I ?think? that'll be adequate for seeing growth, idk? Hubby would flip if I took half naked pics and posted online, I'd rather feel honest. Funny, though kinda sweet I guess. Of all the naked/half naked pics online mine wouldn't be of interest to anybody perving, lol. I'm a 36 year old mom of three, not a young model/movie/porn star nor some young thing on instagram, plenty of that to go around. Regardless, I think the photos will help with my body recomposition goals. Right now I'm kinda 'skinny fat'. I want to get curvier and muscular. Goals, goals, goals.