So confused and need help please

[Quest2bfit]

Hi everyone :) I am new and have been trying to learn what the best thing to do is and I must say I am overhwlemed and now confused from trying to research and learn about all the different products, workouts, regiments ect. Thus I thought I would just ask and see if anyone could possibly steer me in the right direction and help me out. I just finished P90X and have had some amazing results which have really helped change my life. Not just physically but in so many areas. I want to continue my journey to be healthy and fit. I admire you ladies and would like to learn from you. My goal is to lower my body fat % and build muscle.

I have totally changed the way I eat. I strive to eat between 1600 to 1800 cals a day with a 40/40/20 spilt between protein/carbs and fat. I am 45 yrs old, 5'3" and weigh 118lbs. I workout 6 days a week. Right now I am only doing cardio as I just finished P90X but want to begin another routine incorporating weights. I live out in the country and workout from home.

I have been drinking sciaviation xtend (3scoops) during my workouts and recovery drink with a 4/1 carb to protein after a lifting day and a protein shake about an hour after that. I try and drink 3 33oz bottles of water a day (hard and up all night going potty :))

I recently read a post from someone I saw that looked like what I would like to accomplish and she takes supplements before breakfast, with breakfast and like an hour after. For example:

before brkfst - 5gr arginine, 2gr glutamine, 2 gr BCAAS

30 min later with brkfst- 20 ecdysterone dose, multivitamin, fishoil

1 hour after brkfst - 500mg L-Carnitine

1 hour pre workout - 2g BCAAS, 2gr glutamine

30 min preworkout- 20gr whey protein, creatine base preworkout supplement (?)

postworkout- 20g whey protein, 2g BCAAS, 2 gr glutamin, creatine

with lunch- 20 ecdysterone

dinner- 20 ecdysterone

2 hrs before bedtime - ZMA

right before bed - whey/cassein protein shake, arginine

Sorry for such a long post but I really want to learn what to do and in researching there is so much info I don't even know where to begin or what to buy. So I thought I would ask you. Your help would be greatly appreciated.

[anna-maro]

My personal opinion is that even tho supplements can be helpful, they r not necessary. Focus more on your training, because that's what's gonna give you the results. Supplements are only there to supplement it. My advice is start off with a protein powder, and a good multi vitamin, maybe some fish oil.

[imperfectly_lou]

I agree with the advice above. The key is consistent eating and training. Have you looked at the sticky on calculating calories and macros? That is a good place to start.

If you are wanting to gain muscle, the key is heavy weight training so you will likely need something a bit heavier and more challenging than P90x. What sort of equipment do you have at home?

[MuscleMom]

I agree with the above, but also want to add to keep your diet in check...that is about 80-90% of the equation ;)

[Quest2bfit]

Thank you very much for taking the time to respond to my post. I'm sure these questions get asked ALOT :) So I appreciate it immensly. I read the calories and macros stickie and am going to start by calculating those needs and then continue reading to learn more.

I do use a whey protein protein powder as well as Shakeology, which has tons of vitamins and minerals. I also take other vitamins. I really work on my eating. Sometimes I just don't know if it's too much or not enough but I think once I calculate according to the sticky it will really help me out in this area. I just can't get my mind around eating so much. Although I have started cooking more to be able to eat more natural and healthy. People who know me know I am not good in the kitchen. I try and cook all my meals on Sunday to prepare for the week.

I did read an article about supplement for women from I believe IceQueen on this site and will be looking into using some of them also.

I work out at home and do have a bench and squat rack in the garage (wish it was inside! It gets very hot in Texas). For now I plan on continuing to do what I have been doing and learn as I go and begin incorporating the heavier lifting as soon as school is out. I will be able to focus and dedicate more time.

Tony Robbins said "If you want to be successful, find someone who has achieved the results you want and copy what they do and you'll achieve the same results."

There are some amazing women here (not just in physical appearance either) I look forward to learning from you. Thank you

[MuscleMom]

We are all in this together :D Good luck with your goals! :)

[Quest2bfit]

I posted this in the other thread but it is such a long thread I didn't know if anyone would be able to help, soI thought mayve I could post it here also. anyone be able to help me out please. Thanks.
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I have learned so much just by reading all the posts. Thank you so much. I have a few questions and would like to know if I'm on the right track. About a year ago I decided to do something about my health. I was diagnosed with a treatment resistant illness and decided I was not going to let it beat me. I ordered P90X and due to life circumstances just finally finished a full rounds after the 3rd try! I have felt so good and have seen such great results I want to continue challenging myself. Through googling I found this site and have beenreadin quite a bit. Finally asked some questions and was refered to this thread. Wow and grateful. My hope is to find from someone more knowledgeable if how I am going to go about it is the best for me. A little more about me:

I am 45, weigh 118 lbs and am 5'3". Through working out I have changed my body to where I actually see some definition (Never thought possible ) I don't think I want to lose any more weight, however I want to lose BF%. Currently at 23% Yet gain muscle. Iread that you really can't do both. So I thought I would lose the BF first then focus on gaining muscle. I work out 6 days a week for about an hour. Right now mainly just cardio but will begin to incorporate weights again soon at least 3 times a week. I workout from home.

In trying to find the right calculations for me I came up with the following:

BMR 1264
Maint. Cal- 1960
To lose weight - 1764
I used a 3 for activity level

at 1.5 g protein= 136.6 grams
at .35 fat = 42.3
carbs = 211.4

I also take Xtend during my workouts and drink a whey protein shake. I'm looking to see what other supplements I may be able to use to help with my goal. Your help is greatly appreciated. Thank you again.