Supps for a Female Competitive Athlete

**pauline81** · 11-19-2005, 01:06 AM

Hello, I need help with supplements. I train for up to 4 hrs a day, mainly cardio with some strength training also. I find that my muscles ache constantly and that I feel quite fatigued at night, so that all I do is train and sleep. I need advise on any legal sups that will be helpful to take to prevent fatigue, muscle soreness and help me work out harder?

THANK YOU

**pu12en12g** · 11-19-2005, 01:17 AM

Originally Posted by pauline81

Hello, I need help with supplements. I train for up to 4 hrs a day, mainly cardio with some strength training also. I find that my muscles ache constantly and that I feel quite fatigued at night, so that all I do is train and sleep. I need advise on any legal sups that will be helpful to take to prevent fatigue, muscle soreness and help me work out harder?

THANK YOU

Maltodextrin / Electrolytes: During training

BCAA: Pre / During training

EFA's: With meals

PowerJolt / PowerTrain: Preworkout

Beta-Alanine / Carnosine / Bodyoctane / Clout: Preworkout

or

Taurine / Green Bulge: Preworkout

Amp

**Mr. Aries** · 11-19-2005, 02:04 AM

wait a sec.. do women get special treatment or something?

if a guy came here asking this stuff he'd be redirected to:

mr. search-tech

**pu12en12g** · 11-19-2005, 02:18 AM

Originally Posted by Mr. Aries

wait a sec.. do women get special treatment or something?

if a guy came here asking this stuff he'd be redirected to:

mr. search-tech

You'll love this one:

http://forum.bodybuilding.com/showthread.php?t=468820

**pauline81** · 11-19-2005, 02:31 AM

You went into more detail with her

**pu12en12g** · 11-19-2005, 02:36 AM

Originally Posted by pauline81

You went into more detail with her

**PSKlifter** · 11-19-2005, 02:38 AM

play nice pt

**PSKlifter** · 11-19-2005, 02:39 AM

here ya go, courtesy of pu12. a great place to start for newbs of any gender, race, age, planet etc

:

**pu12en12g** · 11-19-2005, 02:43 AM

Diet:

-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you

- It is NOT efficient to try and lose fat AND gain muscle at the same time
- It is NOT efficient to try and lose fat AND gain muscle at the same time
- It is NOT efficient to try and lose fat AND gain muscle at the same time

- BMR and nutrition calculator (click here)

- Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)

- Fatloss basics. READ IT

- Foods (Good vs. Bad)

- Unified Theory of Nutrition - by Will Brink

- If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats / steel cut oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

When bulking (to gain lean muscle mass), I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Lean chicken
- Lean turkey
- Lean beef / sloppy Joes (manwich)
- Hamburger Helper
- Lots of pasta
- Lots of tuna
- Potatoes
- Rice (Note: If you can afford it you can do things like boneless chicken breast, steaks etc.. etc..)
- Veggies (Fresh if possible)

When cutting (to lose fat):

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).

Fullness Factor Chart 1
Fullness Factor Chart 2

Supplements:

- Supplements / Companies to avoid

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )

Multivitamin
(Click here for a Multivitamin Comparison Chart)
10 lb bags of Optimum Whey Protein (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL or Magnesium Creatine Chelate
Cold Pressed Flaxseed oil (and / or fishoil

- Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

- Creatine timing (when / how to take it):

Science behind creatine timing
In depth look at creatine

- For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:

Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:

Protein Prejudice
Protein intake studies
BCAA's / Leucine

Workout / Routine:

- I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:

- Squatting / Leg pressing
- Deadlifts
- Barbell benchpress (Including flat / decline / incline)

- Both BB's and DB's for best results

- Concentrate more on measurements and less on bodyweight

- Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

- Concentrate on form first, in order to stay injury free

- Emphasize both range of motion, and mind-muscle connection

- With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

- Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

- Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.

Cardio:

- If possible, do cardio at least 8 hours from when you lift weights

- If possible, do cardio in the AM after sleeping.

- No need to do cardio on a empty stomach, but many prefer to due to nausea

- Jumping rope is a very efficient form of cardio

- Sprinting is a very efficient form of cardio

- HIIT (High Intensity Interval Training) is a efficient form of cardio

Recovery (A.K.A GROWTH !):

- With proper intensity MUST COME PROPER RECOVERY !

- Make sure and get enough protein right before you go to sleep.

- Make sure and get enough protein/carbs right when you wake up

- Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/...sleep_1_pr.htm
http://www.johnberardi.com/articles/...sleep_2_pr.htm

- Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

- Make sure and get proper pre and post-workout nutrition:

Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
Pre, During, & Postworkout Nutrition (Click here)

H20 / Cell volumization:

- Make sure and drink enough water throughout the day (This is CRITICAL ! !) I drink about 1 liter per hour. (Keep in mind I am currently over 240lbs so you may not need this much) Click here to read about why this is SO IMPORTANT:

H2O / Cell Volumization... the ultimate supplement
Stretch Mark Mass !
The role of cellular hydration in the regulation of cell function
In depth look at creatine

Other Resources:

MCWTRAINER's SUPPLEMENT THREADS
ESSENTIAL Supplements - By Ironpimper
Mind and Muscle - Strengthen your connection
The BB.COM Bible - By BIGNBUFF
Rules, Information, and "Best Of" Threads Index

Good luck !
If you have read this post and ALL the links provided and you still have a question or concern.. please E-Mail me and I'll get back to you as soon as possible:

pt@controlledlabs.com

Disclaimer: The above post is IN MY OPINION, or IN MY EXPERIENCE, unless otherwise noted.

**pu12en12g** · 11-19-2005, 02:44 AM

The irony is that very little of the above is geared towards endurance... but I would check out the sprinting article and the Unified Theory article...

**PSKlifter** · 11-19-2005, 02:44 AM

see i figured if i posted the f*cked up version, 'someone' would swoop in w/ the real one

**pu12en12g** · 11-19-2005, 02:46 AM

I don't know how this is missing from that post

Unified Theory of Nutrition - by Will Brink
http://www.bodybuilding.com/fun/willbrink10.htm

**PSKlifter** · 11-19-2005, 02:47 AM

Originally Posted by pu12en12g

I don't know how this is missing from that post

Unified Theory of Nutrition - by Will Brink
http://www.bodybuilding.com/fun/willbrink10.htm

tisk tisk, i think 'someone' has been slackin

**pauline81** · 11-19-2005, 02:52 AM

Im not sure that information is relevant to my situation. I already know how to eat and exercise. I just want help on supplements :S

**pu12en12g** · 11-19-2005, 02:55 AM

Originally Posted by pauline81

Im not sure that information is relevant to my situation. I already know how to eat and exercise. I just want help on supplements :S

What multivitamin are you taking ?

**pauline81** · 11-19-2005, 02:59 AM

I take Blackmores Multivitamin & an iron supplement daily and glucodine pre and post workout.

**G.W. Hayduke** · 11-19-2005, 03:47 AM

What you need is ALCAR. Check out Prfimaforec eLAcalean amnd/pr Primaforce uhhh... the one with PLCAR. I forget....

**Seroph4x** · 11-19-2005, 04:23 AM

Originally Posted by pauline81

I take Blackmores Multivitamin & an iron supplement daily and glucodine pre and post workout.

take some fish oil.

**CHUCK DIESEL** · 11-19-2005, 06:07 AM

Originally Posted by pauline81

Hello, I need help with supplements. I train for up to 4 hrs a day, mainly cardio with some strength training also. I find that my muscles ache constantly and that I feel quite fatigued at night, so that all I do is train and sleep. I need advise on any legal sups that will be helpful to take to prevent fatigue, muscle soreness and help me work out harder?

THANK YOU

I got a product coming out in a about 2 weeks for females but it�s mainly for mental focus, proper estrogen/testosterone levels, energy, pm me, I will send you a bottle to try out. It�s called Formula H.T.

Also I would get some D-Ribose and take 2g 2X a day, it will greatly help with you training 4X a day and also a good magnesium Aspartate supplement (which is hard to find, but you can take a cheap zma at night for your mag, need, higher power brand will work).

**CHUCK DIESEL** · 11-19-2005, 06:08 AM

Originally Posted by pauline81

Hello, I need help with supplements. I train for up to 4 hrs a day, mainly cardio with some strength training also. I find that my muscles ache constantly and that I feel quite fatigued at night, so that all I do is train and sleep. I need advise on any legal sups that will be helpful to take to prevent fatigue, muscle soreness and help me work out harder?

THANK YOU

also why are you doing 4 hours of training a day?

**ken361** · 11-19-2005, 06:33 AM

training too much! let your body rest some. 4hrs is a lot

**RobW** · 11-19-2005, 07:37 AM

Originally Posted by ken361

training too much! let your body rest some. 4hrs is a lot

4 hours a day is NOT unusual for a professional/competitive athlete....

**Magnetic** · 11-19-2005, 10:34 AM

Originally Posted by pauline81

Hello, I need help with supplements. I train for up to 4 hrs a day, mainly cardio with some strength training also. I find that my muscles ache constantly and that I feel quite fatigued at night, so that all I do is train and sleep. I need advise on any legal sups that will be helpful to take to prevent fatigue, muscle soreness and help me work out harder?

THANK YOU

Continuously sore muscles are an indicator of poor recovery. Have you tried increasing your protein intake?

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