Thread: Supplements for a girl.

Hi,

I have been going to the gym on a regular basis but my progress has stalled. My diet is pretty nailed on so I was wondering if you could advise some suitable supplements for me to use. At the minute I use PHD Pharma whey post workout.

My goal is to tone up and lose that extra bit of fat. I want to try and avoid putting mass on though as I still want to look good in a dress.

Thanks in Advance

K

Hi there and welcome
First of all look at your diet u need to eat about 5 small meals a day and also lower your calorie intake. Use the pharma whey 2-3 times and the rest come from solid foods
Cut down on carbs, especially simple sugars such as sweets etc, and also the bad fats
Im not sure which other supplements you should take, but a meal replacement powder which u use instead of a meal such as phd diet whey would be a very good option for you. Also take a look at All American EFX Kre-a-fem 60cap
Try to do cardio about 2-3 times daily for about 20min and gradually increase it the fiter u get.
Try and post your diet up im sure some of the guys would help you.
Hope that Helps

Yea good advice there from SEW91, definitely try to eat at least 5 meals a day, all in small portions to keep your metabolism going at a high rate, you could also try a thermogenic fat burner to get rid of any stubborn areas, such as PhD Lean Degree
low carb, high protein diet is definitely a good way to go, don't neglect your fats either, get a good EFA supplement like some Omega 3,6 & 9 or something like flaxseed oil, you need fat to burn fat otherwise your body will start storing it thinking it is being deprived of it.

Maximuscle have also started a new chain of supplements especially designed for women called Maxitone , which monster did stock but they're not available at the mo.]

I'd also post your diet up on here so everyone can help on where you may need to change things around.

PHD CLA would be a good one to use with your solid meals to keep away that unwanted fat, maybe something like lean degree aswell stacked with PHD diet whey as the guys said the key to toning up is reducing the carbs, wise thing would be to post up your daily diet and gym routine so we can scrutinise it. Welcome to the forum nice to have some ladies joining in too

KJB - Have you continued to amend your diet as you have progressed through your training programme? As you have become lighter you will need less calories to maintain your weight so you will need to cut your calories further. Also, if you have maintained a constant programme your training my very well just has plateu'ed. To compensate for this, I would suggest doing 2 things - 1) increasing the volume of CV you are doing (either by adding in 1 more session of CV a week or by doing ten more minutes then you normally would when ever you do CV). 2) Decreasing you calorie intake a little more than normal to prompt your body to keep shedding fat.

Warren is spot on with the CLA suggestion - it is cheap, and easy to take, and may well just help you though this minor stalling.

Would it be possible for you to throw up a typical nutritional plan? As well as indicating how much and what CV you do.

Thanks for the replies. CTP I haven't gained or lost any weight since I was about 18. I only weigh 56kg so don't really need to loose any more.

My aim is to tone up, my arms,back and abs have all toned well it is just other areas that are not progressing.

I will have a look at CLA and a fat burner.

A general days diet would be -

06:45 - Special K ceral with oats and honey and a cup of tea

10:20 - A snack (fruit or belvita biscuits - cereal biscuit things)

12:30 - Lunch - Sandwich (chicken salad or tuna mayo salad) and a fruit box

18:00 - Home made spag bol, home made lasagne, home made chinese.

Training routine

I have two circuits which I do once a week each, and attend at least one class a week, yoga body combat body pump or something like that.

First -
Leg press 10 reps 5 diff foot positions
Machine chest press alternating between sides 3 sets of 12
Lat pull downs 1 and a half reps 3 sets of 12
One leg squat 3 sets of 12
Upright cable row 3 sets of 12
Tricep pushdown 3 sets of 12
Core circuit
6 minute CV

Second -
Leg press again
DB flys on swiss ball 3 sets of 12
Squat to press with DB 3 sets of 12
Lat raises 3 sets of 12
Hammer curls 3 sets of 12
Squat and pause 3 sets of 12
Core circuit
6 minutes CV

Hope this hels