Hi, I am new to competition fitness. I've been doing fitness for about 7 years now but nothing beyond going to the gym and doing a few reps and some cardio (mainly body for life style). I just had my second child so I have significant weight to lose. I am 28 yrs old, weight about 158 and am 5'7. My body fat is 24% (eww!). I normally have a muscular small build so my goal is to weigh 120-125 and have a BF around 15-19%. I was wondering what supplements I should use. I've been reading a lot about CLA and GLA on the Ms. Fitness website. I've heard good things about Beverly International but there is so many supplements that I'm a bit overwhelmed. I really appreciate any help!

Thank you
Marissa in WI.

Hi Marissa in Wisconsin! Sure, Bev's supps are THE BEST there is! But, what is your current diet like now? You can't possibly hope to get to your target by only using supplements? Supplements are just that, they "supplement" your diet, they are not magic pills and powders. Do you see what I mean?

DIET IS NUMBER ONE. Post your current diet. Then the necessary changes can be made. Then the necessary supplements can be incorporated to best fit your target and goals.

CHunkybutt is right, post your current diet.
www.bodybuildingworld.com will help too. It has lots of good articles, workouts and ideas that real women have used to get great results. Do you plan on competing? Also, do you drink protein shakes? A good quality protein powder is what I started out with. I recommend the chocolate Muscle Provider.

Thanks! Yes I do know about good nutrition...Before babies I was in good shape I would love to compete but I can't find any fitness comps in my area...So I am just setting a goal for myself (in above) and would like to reach it in 12-16 weeks. Here is my current diet ( I keep this pretty consistant each day):

Breakfast: 2 egg whites 1 egg with spinach. 1 Cup coffee 1 cup water

Snack: Either a protein shake ( I currently use Arbonne protein, but will be purchased the suggested protein) or carrots and a piece of string cheese

Lunch: Can of salmon with a tsp of light miracle whip and a spinach salad with vinegar and olive oil. Maybe rice maybe not.

Snack: same as other snack

Din: Chicken breast, a veg, brown rice.


Besides my 1 cup of coffee in the morning I drink water and only water.

I am signed up for a powelifting chest press comp in oct...but I don't want a body builder stature..I am gearing more toward fitness..


Thanks so much for all the suggestions! I look forward to more!

Ok, the diet isn't bad, it is just lacking quite a bit. You really do need a ton more QUALITY carbs in your diet. Try this:

Meal 1: 1 whole egg, 4 egg whites, 3/4 cup oatmeal (measured dry), 1 cup coffee

Meal 2: 1 scoop Bev UMP, 4 strawberries

Meal 3: 6 oz. Chicken, Lean Beef, or Tuna, 1 cup cooked brown rice, 1 cup mixed green veggies w/ 1 tbsp Olive Oil and Vinegar

Meal 4: (same as meal 2)

Meal 5: 6 oz. Chicken, Lean Beef, or Tuna, 6 oz. Sweet potato, 1 cup mixed green veggies w/ 1 tbsp Olive Oil and Vinegar

Meal 6: 1 Scoop UMP

For supplements and for your goal, I would do 1 Super Pak with Breakfast, and 2 Lean Out w/ every meal. Another addition to your supplement program later on could be 5 Muscle Synergy before breakfast and 5 Muscle Synergy before your workout.

That is a good start. If you need more or less calories, there is a lot of room to work with this diet.... now, what is your workout like?

Great! I am printing the diet as I type...workout:

Monday: Tae Bo for 30 min
Tuesday: Weight training
Upper Body: chest, back, shoulders, biceps, triceps (6 sets with reps: 12, 10, 8, 6,12,12 each muscle group. the set with 6 reps is at a max out weight)

Wednesday: Cardio for 20-30 min. Either on a stationary bike or tae bo again

Thursday: weights lower body (same sequence)
Friday: cardio
Saturday: weights upper body
Sunday: rest

Then I will start the next week with lower body and so on...

I usually do some cardio everyday. And I walk 3 miles each night with my family.

For weights I usually use the machines...sometimes I use free weights..

I do abs with my lower body routine.
I feel like I need more...

Again thank you SO much!

Neenah!

I'm from Fort Atkinson.

Now in Arizona!

Hellooo!

HI Rachel! I actually moved from AZ to WI!!!
I lived in Tempe.

Nice to hear from a fellow Wisconsinitte

You have a pretty busy workout schedule. It is fine for your goals at this point. At some point you are gonna want to exclude machines and focus on free weights. I have never been an advocate of machines and I have never seen a world-class physique (Mike Mentzer not included) built with machine work.

You can change that up later, but like I said, at some point you are gonna have to make that switch.

Oh wow! Talk about a turnabout!

How do you like Wisconsin...?

I really like it. I grew up in Indiana...so I'm used to the weather and seasons..which I like. I'd have to say this is my favorite place that I've lived

How about you? Do you miss it at all?

I never could handle the cold weather! But I love the change in seasons... so I just come back to visit every few months...

I love AZ ...though it's getting VERY hot already, TOO hot TOO soon.

Are you getting slammed with rain?