Safe and Effective Supplements for Women?

[jacquiemdc]

I'm new to powerlifting (lifting since August last year, first meet was March this year). I'm in the 198+ weight class right now with a pretty unimpressive bench at 115 - that's what I did in the meet. I'm working on increasing my bench to 150 at least. My deadlift is better, I think, at 270 max right now. But I want that to go up to at least 300.

We're (the team I lift with) into a 7 week cycle for the next meet in June. I need to build strength and muscle, but I also don't want to get big, "man muscles!" I want to (NEED TO) lose this stubborn ab fat, but I want to build effective and strong muscle to increase my numbers. I've heard about Animal Pak and read somewhere that it blocks estrogen production. But I LIKE my estrogen!! Should I cycle Animal Pak when I'm training, or does anyone have any better suggestions for me to get stronger without becoming mannishly bulky. I already do at least 120 grams protein a day (trying to increase that), multivitamins, and extra B complex.

Any thoughts or suggestions are welcome and appreciated.

[UrsusHorribilis]

I have found that I'm able to lose fat & gain muscle with very carefully timed eating. This plan does take a great deal of discipline though, I was able to do it for about 6 months before I relaxed into a more "normal" eating plan for a month & then hit it again.

Standard Disclaimer applies :-), this plan worked for me but may not for you since everyone responds differently to nutrient uptake, training, etc.

What I do is do my weight training in the morning before work, eating 65% and most of my carbs of my target calories right before & for 6 hours after training.

After work I'll do light cardio/active recovery & eat another 35% of my target calories over the next 4 hours.

30 minutes before bed I'd eat the last 10% of my target calories (almost all protein & fat, very low carbs).

I calculated my target calories high enough for recovery but without accounting for the cardio. The theory being that I would be in surplus for several hours after working out & at bedtime while being in deficit in the evening when (hopefully) my body was doing minimal muscle repair/recovery.

I've shared this with a few folks who just looked at me like I was nuts so maybe I just have a goofy metabolism...

Hope it helps

[chancey]

The only thing I trust outside of your basic protein powder & bars is Creatine. I know it works and will not make me pop a positive on a whiz quiz. As far as the other stuff – buyer beware.

My suggestion is to not look for answers in a bottle…at least not yet. Take care of yourself outside of the gym (sleep, diet, stress) and train hard and, especially at your level, the gains will come. Squeeze out your potential then worry about that extra 1%.

I know a couple ladies that are super strong; one has pulled almost 350 in the 148s, and both have made a mark in this fed. Neither of them comes of as manly. I think the bulk will come down to how you train and eat – being big is not a requirement of being a great powerlifter. See Ed Coan.

[3speed]

Anti-Estrogenic products are banned by the WADA as a group.

As far as Animal Pak goes, I cannot give any guidance on the product. The FAQs on the company website advise you to contact your governing body concerning their products use in tested competitions. That should raise a red flag for you. I have emailed them several times requesting guidance and never received a reply.

[chancey]

The non response say a lot.

3speed the Drug Czar ;D

[jacquiemdc]

Horrible Bear (ha ha), I train in the evening after work two nights a week and in the morning on Saturdays with a team. By the time I leave the gym it's often 8 pm. I can't imagine eating most of my calories after 8! How would I adjust my nutrition for a schedule that's the reverse of yours? I'm interested in your suggestions. Trying stuff is the only way to find out if it works sometimes.

Chancey, I guess I'm a little wary of creatine for the whole bulking issue. But I'll give it a try, adding it to my current protein and multis and see what happens.

3speed - OH CRIMINEY! That is NOT good!!! Thanks for that.

[UrsusHorribilis]

In that case, I would try eating for recovery (higher calories, clean protein & fats) on the day after training.

Make sure you have a shake or meal immediately (30-45 minutes) after training to give your body some nutrition to work with.

On non recovery/workout days maybe try eating for fat loss/energy (lower total calories, lower protein, higher carbs).

Most importantly, more than [glow=red,2,300]ANYTHING[/glow] else, take what I say with a grain of salt. Adjust your nutrition to what works for you, everyone is different & needs a different nutritional plan.

If you find the what/when/how/why of nutrition a bit overwhelming (I sure do) you may want to look into Metabolic Typing, some folks I really respect have had good results from it.

If that sounds interesting you can start here www.erictalmant.com/

[scamp]

The likely hood of you every getting "Man Muscles" is very low, either you are a very genetically different female who produces extra testosterone or you are taking steroids. Other then that the female body, although it can get super strong, will not get overly bulky. I would encourage you to get as strong as possible because more muscle will help with your fat loss.
www.shape.com/fitness/workouts/8-reasons-why-you-should-lift-heavier-weights