Supplements for Clare - UK-Muscle Body Building Community

**Great White** · 03-01-2006, 01:59 PM

Hello Gang

Clare is getting back into training this year, Hoping to compete in a Ms Fitness Competition end of this year / beginning next year.

Now, im not ashamed to admitt it, but my knowlegde on Female Weight Training / Body building is very bad!

Ive only ever studied and researched male body building, etc.

Can anyone help with suggestions with Supplements, training and diet?

Currently i have her on 6 meals a day, something like:

8.00am: Pro MS shake
10.30am: Scrambled Eggs (3 eggs)
1.00pm: Pasta w/ Tuna or Steak or Chicken
3.30pm: Protien intake (either from bar / tuna / chicken) few Carbs also.
6.00pm: Train
7.30pm: Pro MS Shake
8.30pm: Rice or Potatoes w/ Protien (chicken/tuna/fish)

The supplements i have put on on so far are:

Multi Vitamin
Fish Oils (2 with every meal)
Hydroxycuts

She has used Clen and T3 at low dosages in the past, but I dont really want her using it to much. She also likes Ephradrine

Training, I have her doing the same workouts as me (Only less sets/reps and lighter weights) but I think this is still to much for her.

I was thinking of taking her down to 2 days on the weights, 1 day aerobic (dance / keep fit) and 1 day working on abs

Rather that making her hit 1 or 2 body parts each workout, would smaller sets / full body workouts be ok?

Any advise would be great.

Shes 9st 6lb, 13 - 15% bf, small frame and 5ft 8"

Cheers

Paul

DB · 03-01-2006, 03:59 PM

yohimbe will be a nice supp also....

iron
zinc
ad of course a nice multi vit

a whole day on abs? no need mate

3 day split based around core lifts will be fine mate

**Great White** · 03-01-2006, 05:15 PM

I thought you might know good routines and supplement for girls, just post your own routine mate, that will do

DB · 03-01-2006, 05:17 PM

LOL

yeah b6 is good also as it helps keep menstral pains down apparently as does iron and girls are often low in iron

XL BODIES LTD · 03-01-2006, 06:17 PM

Paul give Douglas a shout from Extreme he has just helped is beautiful and fit girlfriend Jo win the British Natrual . He will be able to help with it all mate, supplements, diet, train ing and cutters.

GBLiz · 06-01-2006, 08:52 AM

hi paul it seems like clare is already dieting (fatburners etc)

with girls same as for men the diet starts 10-16 weeks from the comp and until then just train hard and eat clean.

13-15% bodyfat is unnaturally low and far below that for normal female function are you sure the readings are correct?

At 5'8 and 9 st 6 i would hazard a guess that her priority should be putting on some quality muscle for the next few months rather than concentrating on losing bodyfat. That doesnt mean she has to get fat but get plenty of clean carbs to rev her metabolism up and put on some size.

if she wants to compete she should train same as guys train , its the same for both, but i know you said she's new to weights in which case i wouldnt throw her in with what you're doing, start her off a bit gentler maybe 3 days a week 1) chest and arms 2) back shoulders tris 3) legs and abs start off with 3 basic sets of 8-12. Use machines at first because so she can build up that mind-muscle connection, but then start to introduce free weights when she feels comfortable to do so.

or she could do an all over approach like the one i suggested for total beginners in a post in the training section, but she would need to move on from that fairly quickly to get to competition level.

also you said she wants to do fitness, thats the one with the routine....in which case she would need to work on her strength and flexibility moves and any acrobatics or dance.

GBLiz · 06-01-2006, 08:56 AM

in terms off supplements which ive just realised was the original question..she shouldnt be dieting yet with fatburners AND DEFINITELY NOT using clen and T3!! all she needs is a basic protein and creatine!

**Great White** · 06-01-2006, 08:56 AM

Thanks Liz.

Clare is naturally very lean. She has a faint 6-pack almost all year round.

I havent actually measured her BF, it was just a guess.

Thanks a lot for the info. Ive started to get some good stuff together for her now.

I`ll post up her diet / routine, etc later and we can go from there?

Thanks

Paul

GBLiz · 06-01-2006, 09:03 AM

then she definitely doesnt need to be taking the fatburners now, else what will she do when she comes to diet?

although it is good to stay fairly lean she needs to concentrate on training for now and gradually increase her clean carb intake so she can gain muscle without getting fat (if she starts getting too blobby bring the carbs back down a bit) but she needs to be eating clean carbs now so she can build muscle and have something to cut down from when she diets for real.

DB · 06-01-2006, 10:38 AM

Quote:

Originally Posted by GBLiz

13-15% bodyfat is unnaturally low and far below that for normal female function are you sure the readings are correct?

.

LOL pauls fat calculations have been known to differ from most peoples LOL!:love:

03-01-2006, 01:59 PM	#1 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,234	Supplements for Clare Hello Gang Clare is getting back into training this year, Hoping to compete in a Ms Fitness Competition end of this year / beginning next year. Now, im not ashamed to admitt it, but my knowlegde on Female Weight Training / Body building is very bad! Ive only ever studied and researched male body building, etc. Can anyone help with suggestions with Supplements, training and diet? Currently i have her on 6 meals a day, something like: 8.00am: Pro MS shake 10.30am: Scrambled Eggs (3 eggs) 1.00pm: Pasta w/ Tuna or Steak or Chicken 3.30pm: Protien intake (either from bar / tuna / chicken) few Carbs also. 6.00pm: Train 7.30pm: Pro MS Shake 8.30pm: Rice or Potatoes w/ Protien (chicken/tuna/fish) The supplements i have put on on so far are: Multi Vitamin Fish Oils (2 with every meal) Hydroxycuts She has used Clen and T3 at low dosages in the past, but I dont really want her using it to much. She also likes Ephradrine Training, I have her doing the same workouts as me (Only less sets/reps and lighter weights) but I think this is still to much for her. I was thinking of taking her down to 2 days on the weights, 1 day aerobic (dance / keep fit) and 1 day working on abs Rather that making her hit 1 or 2 body parts each workout, would smaller sets / full body workouts be ok? Any advise would be great. Shes 9st 6lb, 13 - 15% bf, small frame and 5ft 8" Cheers Paul __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

03-01-2006, 03:59 PM	#2 (permalink)
DB Moderator Join Date: Oct 2003 Location: SW London Posts: 11,094	yohimbe will be a nice supp also.... iron zinc ad of course a nice multi vit a whole day on abs? no need mate 3 day split based around core lifts will be fine mate __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-01-2006, 05:15 PM	#3 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,234	I thought you might know good routines and supplement for girls, just post your own routine mate, that will do __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

03-01-2006, 05:17 PM	#4 (permalink)
DB Moderator Join Date: Oct 2003 Location: SW London Posts: 11,094	LOL yeah b6 is good also as it helps keep menstral pains down apparently as does iron and girls are often low in iron __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-01-2006, 08:52 AM	#6 (permalink)
GBLiz Newbie Trainer Join Date: Jul 2004 Location: hemel hempstead Posts: 86	hi paul it seems like clare is already dieting (fatburners etc) with girls same as for men the diet starts 10-16 weeks from the comp and until then just train hard and eat clean. 13-15% bodyfat is unnaturally low and far below that for normal female function are you sure the readings are correct? At 5'8 and 9 st 6 i would hazard a guess that her priority should be putting on some quality muscle for the next few months rather than concentrating on losing bodyfat. That doesnt mean she has to get fat but get plenty of clean carbs to rev her metabolism up and put on some size. if she wants to compete she should train same as guys train , its the same for both, but i know you said she's new to weights in which case i wouldnt throw her in with what you're doing, start her off a bit gentler maybe 3 days a week 1) chest and arms 2) back shoulders tris 3) legs and abs start off with 3 basic sets of 8-12. Use machines at first because so she can build up that mind-muscle connection, but then start to introduce free weights when she feels comfortable to do so. or she could do an all over approach like the one i suggested for total beginners in a post in the training section, but she would need to move on from that fairly quickly to get to competition level. also you said she wants to do fitness, thats the one with the routine....in which case she would need to work on her strength and flexibility moves and any acrobatics or dance. __________________ IFBB Pro Fitness / UKBFF 2005 Miss Fitness UK To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-01-2006, 06:17 PM	#5 (permalink)
XL BODIES LTD Extreme Nutrition Wales. Join Date: Nov 2005 Location: South Wales Posts: 117	Paul give Douglas a shout from Extreme he has just helped is beautiful and fit girlfriend Jo win the British Natrual . He will be able to help with it all mate, supplements, diet, train ing and cutters.

06-01-2006, 08:56 AM	#7 (permalink)
GBLiz Newbie Trainer Join Date: Jul 2004 Location: hemel hempstead Posts: 86	in terms off supplements which ive just realised was the original question..she shouldnt be dieting yet with fatburners AND DEFINITELY NOT using clen and T3!! all she needs is a basic protein and creatine! __________________ IFBB Pro Fitness / UKBFF 2005 Miss Fitness UK To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-01-2006, 08:56 AM	#8 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,234	Thanks Liz. Clare is naturally very lean. She has a faint 6-pack almost all year round. I havent actually measured her BF, it was just a guess. Thanks a lot for the info. Ive started to get some good stuff together for her now. I`ll post up her diet / routine, etc later and we can go from there? Thanks Paul __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

06-01-2006, 09:03 AM	#9 (permalink)
GBLiz Newbie Trainer Join Date: Jul 2004 Location: hemel hempstead Posts: 86	then she definitely doesnt need to be taking the fatburners now, else what will she do when she comes to diet? although it is good to stay fairly lean she needs to concentrate on training for now and gradually increase her clean carb intake so she can gain muscle without getting fat (if she starts getting too blobby bring the carbs back down a bit) but she needs to be eating clean carbs now so she can build muscle and have something to cut down from when she diets for real. __________________ IFBB Pro Fitness / UKBFF 2005 Miss Fitness UK To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.