I've been lurking on this board for a few weeks and wanted to echo what so many others have said about how amazing the folks who post here are. I haven't found such a comprehensive and no BS forum any where else on the net.
Im pretty new to this and really need some good advice. I'm 33, F and only started training 6 months ago. I work out with a trainer 3-4 times a week and have been since May. Im starting to get some nice results. I've gone from 161 lbs (15 of which I put on during a 6 month illness last year) to 145 and am not sure of the percentages of fat vs muscle gained, but my arms, abs and legs are starting to show some definition and lean mass. My diet has steadily progressed into a more clean one, and I've been experimenting with a bunch of different supps, but need help on best ways to cycle through them. Additionally, I want to simplify my supps and cut out the ones that may be redundant or dangerous.
Lets start with diet:
I usually do something like:
AM: Myoplex lo-carb shake (30 g protein)
Mid morning: Myoplex lo-card protein bar (30 g)
Lunch: sashimi (10 piece or so) + 1/2 c rice
or can dry suna + 1/4 c cottage cheese + 1/2 rice
mid afternoon: myoplex shake
late afternoon: myoplex bar
pre workout: myoplex shake
post workout: thai beef salad or steamed fish or chicken breast, steamed green beans
(usually before bedtime)
Supplements:
EAS BetaLean (Caffeine 150 mg, MaHuang/Ephedra 270 mg, L-Tyrosine 500 mg, Aloha Lipoic Acid 100 mg, Naringin100mg, Green Tea Leaf Extract 300mg) - 2 caps before lunch, 2 caps pre-workout
EAS BetaGen (creatine+HMB) 1 big scoop in water 1 hour pre- and 1 hour post- workout
MetRx gylcamet (Alpha Lipoic Acid 100 mg, Chromium 200 mcg) in water during workout
DHEA 75 mg/day (1 25 mg cap 3 x daily)
MuiltVitamin (generic)
I've also experimented with some of the "carb blockers" (TwinLab diet fuel + CarbArrest ) and can't tell if they had much effect or not. I've also tried Yohimbine but am leery of using it as I use ephedrine supps (the BetaLean)
I'm also light on the cardio side (20 minutes med intensity 3-4 times a week) + plan to increase this to drop off the remaining fat layer over my abs, hips and back (about 1 inch love handles on hips and lower back)
So, this regime has been informed hapahazardly by friends etc., and I really need some help to figure out what makes sense for me. My abs are starting to cut out nicely, and I have been careful about keeping up a high protein diet throughout, and eating enough, so now that the fat is coming off, the muscles are developed nicel underneath.
I took a week off after reaching my first round of weight loss goal, and am now going to try to drop the final layer of fat and increase muscle size in my shoulders, back and glutes. I'd like to try to plan out an intensive 8 week program with a weight loss goal of about 10 lbs fat (whats the best way to measure body composition?) and noticable size gains/cuts...is this realistic?
My trainer is great in helping me through the weight training cycles, and I LOVE the results. I need help on the nutrition side though. I feel like I can do a lot naturally before even thinking about AS, and i've come this far on my own. But now I'm psyched and ready to really bring it on this next round. So my questions to you all are:
1) Recommendations for diet and supps cycling in line with my goals: am i eating enough carbs?
2) How soon to expect results
3) Cardio recommendations (should I increase it or increase weight training intensity?)
Also, Is it to early to think about things like topical yohimbine/cutting cream to speed results?
Any help is appreciated, you guys are amazing.
Thanks!
Im pretty new to this and really need some good advice. I'm 33, F and only started training 6 months ago. I work out with a trainer 3-4 times a week and have been since May. Im starting to get some nice results. I've gone from 161 lbs (15 of which I put on during a 6 month illness last year) to 145 and am not sure of the percentages of fat vs muscle gained, but my arms, abs and legs are starting to show some definition and lean mass. My diet has steadily progressed into a more clean one, and I've been experimenting with a bunch of different supps, but need help on best ways to cycle through them. Additionally, I want to simplify my supps and cut out the ones that may be redundant or dangerous.
Lets start with diet:
I usually do something like:
AM: Myoplex lo-carb shake (30 g protein)
Mid morning: Myoplex lo-card protein bar (30 g)
Lunch: sashimi (10 piece or so) + 1/2 c rice
or can dry suna + 1/4 c cottage cheese + 1/2 rice
mid afternoon: myoplex shake
late afternoon: myoplex bar
pre workout: myoplex shake
post workout: thai beef salad or steamed fish or chicken breast, steamed green beans
(usually before bedtime)
Supplements:
EAS BetaLean (Caffeine 150 mg, MaHuang/Ephedra 270 mg, L-Tyrosine 500 mg, Aloha Lipoic Acid 100 mg, Naringin100mg, Green Tea Leaf Extract 300mg) - 2 caps before lunch, 2 caps pre-workout
EAS BetaGen (creatine+HMB) 1 big scoop in water 1 hour pre- and 1 hour post- workout
MetRx gylcamet (Alpha Lipoic Acid 100 mg, Chromium 200 mcg) in water during workout
DHEA 75 mg/day (1 25 mg cap 3 x daily)
MuiltVitamin (generic)
I've also experimented with some of the "carb blockers" (TwinLab diet fuel + CarbArrest ) and can't tell if they had much effect or not. I've also tried Yohimbine but am leery of using it as I use ephedrine supps (the BetaLean)
I'm also light on the cardio side (20 minutes med intensity 3-4 times a week) + plan to increase this to drop off the remaining fat layer over my abs, hips and back (about 1 inch love handles on hips and lower back)
So, this regime has been informed hapahazardly by friends etc., and I really need some help to figure out what makes sense for me. My abs are starting to cut out nicely, and I have been careful about keeping up a high protein diet throughout, and eating enough, so now that the fat is coming off, the muscles are developed nicel underneath.
I took a week off after reaching my first round of weight loss goal, and am now going to try to drop the final layer of fat and increase muscle size in my shoulders, back and glutes. I'd like to try to plan out an intensive 8 week program with a weight loss goal of about 10 lbs fat (whats the best way to measure body composition?) and noticable size gains/cuts...is this realistic?
My trainer is great in helping me through the weight training cycles, and I LOVE the results. I need help on the nutrition side though. I feel like I can do a lot naturally before even thinking about AS, and i've come this far on my own. But now I'm psyched and ready to really bring it on this next round. So my questions to you all are:
1) Recommendations for diet and supps cycling in line with my goals: am i eating enough carbs?
2) How soon to expect results
3) Cardio recommendations (should I increase it or increase weight training intensity?)
Also, Is it to early to think about things like topical yohimbine/cutting cream to speed results?
Any help is appreciated, you guys are amazing.
Thanks!