Supplements for Females...I need some advice!

[Nicole321]

My personal trainer really wants me to start taking protein shakes...but I am really scared that I am going to just gain a bunch of weight from them.
I am new to the site so here are my stats:
23 5'4" 160lbs...I am having a tough time dealing with that one.
Here are the weight lifting bits that I know of...they are pretty small so no laughing! I am just getting into this whole thing!
Squat-115
Deadlift-135
Bench- 80? Practically nothing!
I have a pretty thick build...I am getting my BF% checked out on Monday and I will be getting new measurements. I'll post them later.

My trainer has it in his head that I am going to be some big body builder...but I don't think I like that idea. I really want to cut down on the BF% and tone more than build muscle. If you guys think that the shakes would be a good idea...let me know the Best ones out there!!!
Thanks in advance for your help!
Feel free to ask me any questions if that would make it easier to give advice!

[Boots]

Hello :)

Why does he want you start drinking protein shakes? Are you not getting enough protein in daily? I drink them all the time, they wont make you gain weight unless you are eating an excessive amount of cals. (sorry I'm not good with explaining this stuff) There are different types of whey protein. I like Substance WPI & Natures Best Isopure.

What are your goals? Sounds like you & your trainer are not on the same page. Make sure your trainer is listening to what you want, not "what he has in his head" planned out for you.

"Squat-115
Deadlift-135
Bench- 80? Practically nothing!" To me this is very impressive!

[Nicole321]

Well..I have put on about 30 pounds over the past 3 years. I guess I could blame it on getting married...but I am going to own up to this : Lazy and careless food intake. I am no fast food junkie or anything, but I think my weakness/downfall is carbs. I used to take a lot in and not work them off.
I have cleaned up my act quite a bit though.
I am really trying hard at the multiple small meals a day, but that is a hard one...being used to the normal 3 times a day.
I would like to get down to 135-140, but NOT lose the muscle. My problem areas are tummy, arms, and I think a little bit of the back. I have very large upper arms...kinda manly if you ask me.
Legs are alright, but I could use a little toning.

My trainer thinks that the protein shakes will help me lose weight??? Unfortunately I think he is basing that on a different client who apparently started them and shrunk down real quick.

I weight train with him 2 times a week and do cardio 6 times a week (45-60plus minutes).
I am taking Lipo6- my husband wanted me to try it. I have been taking it for almost a week...no signs of anything yet. No negative symptoms either.

Are there any hidden things about chicks that I just don't know about?

[fish153]

Well, protein shakes shouldn't cause you to gain much weight (if any at all). I haven't gained any on mine, and I drink them a lot.

My favorites are Syntrax Nectar (a whey isolate) and Substance WPI (another whey isolate) ...

Again, you should not gain weight on any of them.

[Nicole321]

Much thanks...pretty good flavor or do you just deal and choke them down?

[fish153]

Much thanks...pretty good flavor or do you just deal and choke them down?

I absolutely LOVE the Substance WPI (Chocolate Malt and Vanilla Bean ... though I hear that Watermelon is just as good!) and also LOVE the Syntrax Nectar in Fuzzy Navel flavor (and their Strawberry Kiwi ain't bad either!).

[Nicole321]

Sorry if I end up asking a million questions...I am really new at this.
Where do you buy your shakes from?

[fish153]

Sorry if I end up asking a million questions...I am really new at this.
Where do you buy your shakes from?

no problem about the million questions - that's what the section is here for! :)

Normally though, I make my own shakes ... and buy the protein for them from bodybuilding.com or from my local Vitamin Shoppe. You can make all kinds of things with the protein ... you can mix it just with water or just with milk, or you can make all sorts of elaborate smoothies/shakes with a blender and some frozen fruit and oats or whatever else!

I'm pretty sure there are a lot of good recipes for those things around here too. :)

Anyway, bottom line, the best prices I've found for the protein (whey, and you'd probably want the whey isolate as has been mentioned here -- ie Substance WPI, Syntrax Nectar, Isopure ... although some people have stomach trouble from Isopure ...) have been here at bodybuilding.com's online shop and at the local Vitamin Shoppe.

If you want to read some reviews about the different flavors of these brands, just do a search for "Substance WPI Vanilla Bean" or whatever and it should result in quite a few review threads.

(and I would recommend sticking with the isolates that have been mentioned in the thread already as they will be easier on your stomach and contain far less carbs - if any - and less fat - if any)

[BlondeAmazon]

A protien shake mid morning and mid afternoon will actually help you injest less calories at your main meals and help you stick to lean meats and veggies. I get the EAS chocolate and vanilla and its sorta like having a chocolate or vanilla treat. And dont worry so much about "toning" and building muscle-- there is no such thing really as toning- its just how much fat covers your muscles and how much of your muscles show definition. Pushing heavy weights will help you gain muscle and look tighter and leaner as I am sure your trainer has taught you-- Your doing GREAT GIRL!!! Keep up the good work!

[Nicole321]

Good deal...I will give the shakes a try :) Thanks Fish153!

[fish153]

Good deal...I will give them a try :) Thanks!

Oh, and there are also RTD proteins ... (RTD = ready to drink) ... but I still prefer buying my own whey and mixing up my own drink because that way I know exactly what is in it, how much, etc. and can change things up when I want to.

[mommy*2*3]

Well, protein shakes aren't going to cause you to gain weight but what's more important to consider is how much and what you are eating throughout the day. Your oveall caloric intake is more important. Protein shakes aren't necessary but they are a convenient way to get extra protein into your diet. If you're not getting enough protein from your meals then adding a shake is beneficial.

One word of warning from my own personal experience in the past....be careful with what you add to your protein shakes. If you are adding lots of things like milk, fruit and the shake has carbs already you may be adding to many calories and then you will gain weight. Read the label and see what's actually in the shake.

[Rachel_n_SD]

Well, protein shakes aren't going to cause you to gain weight but what's more important to consider is how much and what you are eating throughout the day. Your oveall caloric intake is more important. Protein shakes aren't necessary but they are a convenient way to get extra protein into your diet. If you're not getting enough protein from your meals then adding a shake is beneficial.

One word of warning from my own personal experience in the past....be careful with what you add to your protein shakes. If you are adding lots of things like milk, fruit and the shake has carbs already you may be adding to many calories and then you will gain weight. Read the label and see what's actually in the shake.

she's right-your not going to gain fat unless you eat more calories than you burn. you dont necessarily need protein shakes at all, and actually you will probably find you get better results from whole foods all the time.

be wary of your trainer-i am always suspicious of trainers because i used to be one and saw alot of shady stuff happen.

if you train at 24 hour fitness and he wants you to buy an apex product, the reason is not because it will be the magic component of your diet to make you lose weight, it will just get him 10% commission.

[Nicole321]

Well, protein shakes aren't going to cause you to gain weight but what's more important to consider is how much and what you are eating throughout the day. Your oveall caloric intake is more important. Protein shakes aren't necessary but they are a convenient way to get extra protein into your diet. If you're not getting enough protein from your meals then adding a shake is beneficial.

One word of warning from my own personal experience in the past....be careful with what you add to your protein shakes. If you are adding lots of things like milk, fruit and the shake has carbs already you may be adding to many calories and then you will gain weight. Read the label and see what's actually in the shake.
I think that I will be ok with drinking them plain. I have tried my husbands shakes before and they weren't too bad. I should be able to do without adding anything to them.
Thanks for the info!!!

[Nicole321]

she's right-your not going to gain fat unless you eat more calories than you burn. you dont necessarily need protein shakes at all, and actually you will probably find you get better results from whole foods all the time.

be wary of your trainer-i am always suspicious of trainers because i used to be one and saw alot of shady stuff happen.

if you train at 24 hour fitness and he wants you to buy an apex product, the reason is not because it will be the magic component of your diet to make you lose weight, it will just get him 10% commission.
About the trainer. I am not too worried about him looking out for "number 1". I am in the Airforce and we have a few trainers on the base...they don't make much money...and don't profit from anything else that I know of. I really think that the guy wants to see me "beef up" into a female body builder...I have to get him off of that cloud. I just want to tone up!

[Nicole321]

Ok ladies...I need your best of the best on this one! I had my BF% checked today...with the calipers...31% ??? Hello?!?!? That equaled out to about 48 pounds of fat on my body! I am not going to settle for that!

What are ya'lls best ways of dropping BF?

[Rachel_n_SD]

About the trainer. I am not too worried about him looking out for "number 1". I am in the Airforce and we have a few trainers on the base...they don't make much money...and don't profit from anything else that I know of. I really think that the guy wants to see me "beef up" into a female body builder...I have to get him off of that cloud. I just want to tone up!

if thats not a concern then dont worry about it, just be warned.
like everyone else said, there is no such thing as "toning up"
you gain muscle, and lose bodyfat so that the muscle shows more, and you then have a lean, athletic looking body.

taking protein will not make you look like a female BB'er
the women who look like that usually train intensly under the supervision of several professional competition trainers, eat a bulking diet (consisting of at least 3000-4000 calories daily) and usually they take steriods.

so in short, unless you are planning on consuming a bunch of extra calories and juicing, or your one of those naturally manly, hairy females(which you are probably not, they are rare) dont be scared of muscle.

heres food for thought too-muscle is an active tissue, meaning it requires calories to stay on your body. each lb of muscle requires an extra 25-50 calories a day. so what that means, is say, for example, you gain 10lbs of muscle. you are now burning an extra 250-500 calories daily. if you are dieting, that means that you are losing that much fat just from having that muscle on your body.

all that being said, if you consume enough protein in your daily diet (enough being 1gm per lb of BW) than dont buy the supplement. if your diet lacks protein, and you cannot make it up with food for whatever reason, buy the protein. but supplements are always inferior to good food and good training.

[Nicole321]

if thats not a concern then dont worry about it, just be warned.
like everyone else said, there is no such thing as "toning up"
you gain muscle, and lose bodyfat so that the muscle shows more, and you then have a lean, athletic looking body.

taking protein will not make you look like a female BB'er
the women who look like that usually train intensly under the supervision of several professional competition trainers, eat a bulking diet (consisting of at least 3000-4000 calories daily) and usually they take steriods.

so in short, unless you are planning on consuming a bunch of extra calories and juicing, or your one of those naturally manly, hairy females(which you are probably not, they are rare) dont be scared of muscle.

heres food for thought too-muscle is an active tissue, meaning it requires calories to stay on your body. each lb of muscle requires an extra 25-50 calories a day. so what that means, is say, for example, you gain 10lbs of muscle. you are now burning an extra 250-500 calories daily. if you are dieting, that means that you are losing that much fat just from having that muscle on your body.

all that being said, if you consume enough protein in your daily diet (enough being 1gm per lb of BW) than dont buy the supplement. if your diet lacks protein, and you cannot make it up with food for whatever reason, buy the protein. but supplements are always inferior to good food and good training.
1gm protein per lb of BW?? Yikes! I am sooo not getting enough! I don't even think I make it to 100 gms a day. I have some work to do :)
I can take in a pretty good amount of "good" protein...ie meat & eggs...but definitely not that much.
I have also tracked my caloric intake...and it was a lot lower than I expected. On a "piggy" sort of day I only get about 1500 at the most.

[Nicole321]

I absolutely LOVE the Substance WPI (Chocolate Malt and Vanilla Bean ... though I hear that Watermelon is just as good!) and also LOVE the Syntrax Nectar in Fuzzy Navel flavor (and their Strawberry Kiwi ain't bad either!).
I got my protein mixes in the mail today....LOVE EM!!!!! (chocolate malt & watermelon) Than you sooo much for recommending them! The flavor is perfect! They weren't hard to drink at all! As soon as I tried them I was thinking of all the foods I could try them on :) (yogurt, cereal...)
Thanks a million!

[fish153]

I got my protein mixes in the mail today....LOVE EM!!!!! (chocolate malt & watermelon) Than you sooo much for recommending them! The flavor is perfect! They weren't hard to drink at all! As soon as I tried them I was thinking of all the foods I could try them on :) (yogurt, cereal...)
Thanks a million!

That's great to hear! I'm so glad you like them!! Did you get the 2lb tubs, or did you somehow find samples?? I just ordered some of the chocolate malt, and I know their watermelon is awesome too. If you start getting into all these things, a really really yummy supplement is Scivation's Xtend in watermelon flavor ... oh my goodness, just like kool-aid!! (Scivation = Primaforce)

Let me/us know if you come up with any great protein uses ... I'm thinking that when I get my chocolate malt I'll have to make a chocolate/banana shake ... maybe some peanut butter too. :)

[alohafitness]

1gm protein per lb of BW?? Yikes! I am sooo not getting enough! I don't even think I make it to 100 gms a day. I have some work to do :)
I can take in a pretty good amount of "good" protein...ie meat & eggs...but definitely not that much.
I have also tracked my caloric intake...and it was a lot lower than I expected. On a "piggy" sort of day I only get about 1500 at the most.
Lets be clear, that is 1 gm protein per pound of LEAN BW! So, if you say you are 160lb. and 48lb. is fat, then you must aim to eat at least 112 gm of lean protein to support your lean BW.

[Nicole321]

Lets be clear, that is 1 gm protein per pound of LEAN BW! So, if you say you are 160lb. and 48lb. is fat, then you must aim to eat at least 112 gm of lean protein to support your lean BW.
That sounds a little better! I was wondering if that was a bit high! Thanks!

[Mango]

Nicole, I don't know if this has been said or not, but damn girl, why are you wasting your money on a trainer that has his goals in mind for your body?? No, no, no. I respect competent personal trainers, but you're paying him to help you get the body you want. Screw his goals, whatever cookie cutter program he's had a little success with, and find somebody who will be willing to get you to your goal.

When I saw my personal trainer giving everybody's program push ups on the bosu ball, that is when I knew I wasn't special to her. I'd suggest you shop around.

[Nicole321]

Nicole, I don't know if this has been said or not, but damn girl, why are you wasting your money on a trainer that has his goals in mind for your body?? No, no, no. I respect competent personal trainers, but you're paying him to help you get the body you want. Screw his goals, whatever cookie cutter program he's had a little success with, and find somebody who will be willing to get you to your goal.

When I saw my personal trainer giving everybody's program push ups on the bosu ball, that is when I knew I wasn't special to her. I'd suggest you shop around.
That is funny that you mention that ball....he swears by it! And yes...for everyone of his clients.
You see...the thing is...my goals are so easily changed. I really just want to lose weight, lose BF%, and build muscle. I think he is enjoying the fact that I can lift quite a bit for a female...and I am increasing it rapidly (or at least I think so). I squated 155 the other day...and was only up to 130 four days prior. I don't know a whole lot about weight training...but that sounds like a big jump for only a few days. AND...unfortunatly...I think it is kinda building my pride that I can lift a lot more than the girls here...don't get me wrong though...I don't think I am some pro or anything, I just kinda get a kick out of it. But I am afraid that even though I may lose "fat", my weight isn't going to change much...in fact, it may go up. I really need to work on excepting the fact that muscle weighs more than fat...and when my BF% drops...I need to be ok with it.
As for shopping around to find another trainer...I am kind of limited. I am in the Airforce...stationed in England...we only have 3 trainers available on the base. I could go and find one outside of the military world...but the cost would be double if not triple what I am paying now.

[gymjunkee01]

That is funny that you mention that ball....he swears by it! And yes...for everyone of his clients.
You see...the thing is...my goals are so easily changed. I really just want to lose weight, lose BF%, and build muscle. I think he is enjoying the fact that I can lift quite a bit for a female...and I am increasing it rapidly (or at least I think so). I squated 155 the other day...and was only up to 130 four days prior. I don't know a whole lot about weight training...but that sounds like a big jump for only a few days. AND...unfortunatly...I think it is kinda building my pride that I can lift a lot more than the girls here...don't get me wrong though...I don't think I am some pro or anything, I just kinda get a kick out of it. But I am afraid that even though I may lose "fat", my weight isn't going to change much...in fact, it may go up. I really need to work on excepting the fact that muscle weighs more than fat...and when my BF% drops...I need to be ok with it.
As for shopping around to find another trainer...I am kind of limited. I am in the Airforce...stationed in England...we only have 3 trainers available on the base. I could go and find one outside of the military world...but the cost would be double if not triple what I am paying now.

I agree with what previous posters have said about getting another trainer - if you must have one. I've never had a trainer and I've been having great progress by joining this forum and learning everything I can - granted i've gone through a lot of trial and error ... but I now know what works. You can totally do this on your own :) (and still be the strong girl in the gym!)

Another thing, muscle does not weigh more than fat. It is just more dense. You are right that your weight may not change much, especially if you are trying to build muscle. But that doesn't mean you aren't making progress! Just means you are building muscle and losing fat - which is what you want, right? I'd use the mirror as your judge - as well as measurements and how well your clothes fit. Not the scale.