So, im just starting this bodybuilding website. I am 5"4, 190lbs [embarassing to say] and im a 22 year old female. I am getting married in a year and a half, and would ideally like to lose about 50 lbs and have toned arms and abs. Right now i work a call center job where i am sedentary for 8 hours of the day. i am starting a new routine, where i lift weights 3-4x a week, and cardio 3-4x a week with one rest day. I have a bodybugg where im eating 1,500 calories a day, and im burning average about 2,100-2,400 per day .
So my question is, what supplements can i take besides multivitamin, to help "shred" my fat loss, or give me a extra boost? i use protein shake right now ( biggest loser 50cal vanilla protein) and take ALA and a multivitamin..nothing else... i was THINKING LIPO 6 black. Any thoughts? comments? advice? would me MUCH appreciated. Thanks in advance!
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08-24-2011, 10:56 PM #1
Advice is MUCH appreciated please!!!!
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08-24-2011, 11:08 PM #2
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08-24-2011, 11:22 PM #3
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08-24-2011, 11:26 PM #4
- Join Date: Jul 2010
- Location: Saint Louis, Missouri, United States
- Age: 35
- Posts: 141
- Rep Power: 178
Late night posts are less likely to be seen, so it might take some time to get responses.
Anyway, I'd recommend against a fat burner at this time. Since you're just starting out, not only will diet and exercise be more than enough, it should be your primary/only focus so that you build the right habits to lose fat the right way. If you haven't already, look at the stickies in this forum, they are a great resource and helped me get started in the right direction. Remember that a calorie deficit means you'll lose weight, but the macronutrient breakdown of your intake (protein/carbs/fats) is going to determine where that weight loss comes from (fat vs. muscle).
Remember to lift heavy (many women fear becoming bulky...don't be one of them; you lack the hormone balance to put on muscle the way men do). That's all for now!
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08-24-2011, 11:33 PM #5
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08-25-2011, 12:11 AM #6
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08-25-2011, 01:07 AM #7
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08-25-2011, 06:43 AM #8
- Join Date: Sep 2006
- Location: Massachusetts, United States
- Posts: 8,049
- Rep Power: 14581
Take yourself to the grocery store and buy the following items;
Asparagus
Brown rice
Lettuce
Bananas
Skim milk
Oats
Broccoli
Avocados
Summer Squash
Kiwi
Egg whites
Chicken breast
Cauliflower
Ezekiel Bread
Zucchini
Raspberries
Large eggs
Salmon
Tomatoes
Sugar free syrup
Mushrooms
Blackberries
Oats (yes get more oats, they are an excellent carb source)
Turkey
Sweet Potatoes
Cucumbers
Blueberries
Pears
Natural peanut butter
Lean beef
Now, you have the all the weapons necessary to fulfill your dietary requirements. Keep a steady flow of these items on you at all times. In addition, you will not be bored, as you can mix and match different things each and every night. Work out your macros for each meal, and get it going. Stay consistent, enjoy yourself some ice cream or whatever your vice is for sweets once in a while, and don't kick yourself if you fall off. Get back up and go right back to your meal plan.
Seriously, figure out your macros, and how much your should be eating a day. This is all that is required to lose fat. Nothing more. Combined with a good lifting routine, 50lbs within a 1.5 year time is absolutely doable. Read this thread COMPLETELY. http://forum.bodybuilding.com/showth...hp?t=121703981. It will teach you how to figure out your caloric requirements.
Let me put this into perspective for you; 1-2lbs a week of fat-loss is recommended. With your goal of 50 pounds within a year (I'll say year for mathematical sake), you can lose 4lbs a month. (50lbs/yr divided by 12months=4lbs/month). That equals one pound a week, which is PERFECT.
I don't normally explain in such detail but I'm getting married within 1-2 years myself, and I'm trying to beef up and be the best I can be. I assume you want to be the best you can be. (What are we in the army here?)...Anyways, I'm sure your husband would appreciate it. So good luck to you, and stick with it.
Oh, and don't forget, track your calorie intake each and every day. EVERY SINGLE THING. Use fitday.com or something, it really makes life easy without doing all the math, and you know when you've reached your caloric limit.www.grazethesky.com
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