my girlfriend needs help

[nsmith]

she has been working out for about 4 months. she has had results, but is not satisfied. she knows it takes time, but she wants to know if she takes protein and maybe some creatine if that will help. i know this will help her but she doesnt want to bulk up, she just wants to tone what she has. she is about 5'4 and 115lbs. should she and how much to just tone not gain? another girl who works out said it would be a bad idea to take supplements because of the difference between men and women and she thinks it would just add weight.

[GirlGuns]

I would stay away from the creatine if she doesnt want to bulk up. I would take protein and some glutamine too.

[edreason]

im not sure what she means? toned?cut up!whats so bad about muscle and looking healthy.really weight doesnt matter!you can be 200 lbs. and look great or 200lbs and look like crap.1st or all, taking creatine will not turn you into nicole bass,ever!!! you will retain water for the loading phase and may be a bit bloated but that will cease after a while and only contribute to her gains.1.Food protein is essential!!!for life! girls so called want to get "toned" and all they do is lose fat and look like frail little girls.Take your time,eat right!train right! tuna,chicken,turkey...5-6 small meals a dayafter a sound meal plan you can supplement...supplements can be your best friend or your greatest enemy. good luck to your friend...peace

[nurse]

My girlfriend wanted to do the same thing. She altered her diet to 6 meals a day and used metrx mass action or betagen. HMB and creatine seem to complement a womans needs better. Defienetely have her stay below 10 grams per day of creatine. Also she should know once women get below 10-12% bodyfat there whole body can be thrown out of whack. She should read up on this and have her bodyfat tested at the gym to get an estimate.