SIXTEEN WEEKS….

There is one thing that I have noticed over the past 5 years of working out –women that I have observed throughout the various gyms I have been to are apprehensive to lift, “heavy ass weight”, for fear of becoming “to bulky and huge” this I have to snicker at and so does some of my female bodybuilding friends; reason being years ago, I felt the same way. As they say “knowledge is the key… and back then, I didn’t have the keys!”

Men have testosterone, and so do women, obviously not nearly as much as our male counterparts. Women will not get 20 inch arms drinking protein shakes and creatine – this will not happen. If you know a protein shake – that will do that, PLEASE LET ME KNOW LOL.

So why you ask am I writing this?

Well, because I use supplements and I feel that women should use them as well- True it is better to eat your protein rather than drink it – but from personal experience – I really do not want to eat Tuna at 5am and down it with water, before work. That’s the reason for the shake, as well as the added vitamins, minerals and BCAA’s that are in them.

Supplements from the ads that I have seen have been geared predominantly toward the male population, (build bigger better muscle get ripped quick and so on. The ads for the women are pushing “fat burners” intimating that we are fat?? I think not.

Bodybuilding is not just a sport for the “man- beast” it is becoming and is very popular with the women as well; and so are supplements, for example “it would not be advisable for women to use a testosterone booster”, (Aranda, 2007) we wouldn’t want hair where it doesn’t belong no matter how good the result; and besides, if you have ever had “waxing” you know how painful that experience can be.

Protein (powder or RTD’s) supplementation for women, (in my opinion) is ideal. Protein is the most essential nutrient for building muscle. The powders are easy to mix with the fluid of your choice, and it’s portable; and a very effective way to deliver all the protein a body needs for quality muscle production. I find that women at least the women that I have surveyed – go for the taste –the guys for the most part don’t give a crap LOL.

Creatine. There exists special creatine formulas made just for women which are supposedly designed to reduce the unwanted side effects that the customary creatine may cause for a woman (and men), such as cramps, dehydration, and upset stomach. (Aranda, 2007)

SIZEON, the product that I am using currently – offers me no side effects what so ever – except for being dry – which is my fault because, I just need to adjust my water intake – since I am also taking in a lot of protein in my diet;  because I am increasing my lifts and reps.

Works Cited

Aranda, Natalie. “Best Bodybuilding Supplements for Women.” Lady Tips. 20 Aug. 2007.1Sept.2007 <http://aboutladys.blogspot.com/2007/08/best-bodybuilding-supplements-for-women.html

Not that I am the expert on the consumption of and its importance- I can say this; being an RN for about 21 years of so, most if which has been in the Adult Emergency Room setting,  I can say this, water is IMPORTANT!  Even more so during the “dog days of summer” , the hot, humid, heat filled days we have been having, here in New York  has been debilitating to say the least, for the elderly population, especially and those with pre existing  medical conditions.

Many individuals have come into the emergency room either dehydrated or heat exhausted. Typically infants, small children and the elderly, dehydrate more rapidly than most anyone else and it can result from not drinking enough fluids, vomiting and diarrhea and/or a combination of all three. Infants and small children are more likely to dehydrate faster than, healthy (healthy, meaning no pre existing medical conditions etc.)  then older children and adults because they lose fluid more quickly; their body mass is of course, smaller than an adult. (EMedicineHealth, 2007) I remember when I was in nursing school and Flo and I were talking (just kidding), my professor told us that an infant/small child could very well dehydrate in about 12-18 hours- if they are not replacing the fluid lost. I know that this is correct, as I have first hand experience when my daughter was three years old, and that was scary.

Our bodies are comprised of about 60 % water, which is located inside our lean muscle. Water is required by the body for regulation of certain processes and chemical reactions in our cells. It transports protein, amino acids essential vitamins and minerals. It supports the digestion of nutrients and encourages the repair of old tissues, (I drink lots of water, I am ……and OLD tissue).  It also flushes the body of toxic waste (“pay attention to this NinjaBill, LOL”) and maintains constant body temperature as well as providing a cushion to our joints, to name a few. (Keith & Wade, 1997)

As athletes we are constantly aware of what goes in our bodies – we calculate what our protein, fat and carbohydrate should be – but sometimes we forget the importance of water intake. Water is another nutrient. (Keith & Wade, 1997)

We often “underplay the importance of water to good nutrition.” Through normal body functions such as respiration, perspiration and urination we may lose up to about a half a gallon of water daily.  During prolonged strenuous physical activity; we may lose even more water which can result in dehydration and other heat related issues. (Keith & Wade, 1997)

Here are some of the signs and symptoms of dehydration:

-         Mild to excessive thirst and dry mouth

-         Headache

-         Dizziness, feeling lightheaded

-         Fatigue and/or muscle weakness

-         Little or no urination

In conclusion, just throughout the day, take a moment and see if you have had your water intake for the day. Try and stay away from concentrated drinks, which give you that “full” feeling, lastly, avoid caffeine and alcohol as they have a diuretic effect. (Keith & Wade, 1997)

Works Cited

“Dehydration in Children.” E Medicine Health. 12 July 2007. 06 Aug. 2007 <http://www.emedicinehealth.com/dehydration_in_children/article_em.htm#Dehydration%20in%20Children%2
0Overview>. 

Keith, Dr. Robert E.. And Wade, Leslie., Alabama. Alabama Cooperative Extension System (Alabama A&M University and Auburn University. Department of Agriculture. Sports Nutrition for Young Adults: Hydration. May 1997. 6 Aug. 2007 <http://www.aces.edu/pubs/docs/H/HE-0749/>.

Recently, I have been receiving a lot of questions in regards to the diet program and workout routine. In other words, how I succeeded in losing 34 pounds and dropping from 39% BF to 7.8 %.

I just want to say that before you read my post, this diet is not for everyone. Meaning that you would have to make adjustment according to fit you required protein, carbohydrate and fat intake. In no uncertain terms, am I a nutritionist, nor is diet counseling my forte. It would be best to consult your physician before even trying any diet or supplements, especially “fat burners”. I mention fat burners because, it bought me a “trip” to the cardiac cath lab for an emergency catheterization in 2001, which was a direct result from using them. I do not have CAD (coronary artery disease) THANK GOD! However, I am required to take calcium channel blockers for the rest of my life as a result, of the use of them.

So here goes what I call and have always called this diet since I started on Body Space,

THE ANGRY DIET

Meal One

Protein Shake:

I started with BSN Syntha 6 and at the present time I want to increase my calorie intake, (I’m lifting heavier since I started in August 2006) and have since switched to BSN Tru Mass.

• I used      to mix my shakes with H2O from August to June
• I now      mix my shakes with 8-10 egg whites, from Egg White International, which      can be purchased here on bb.com. I swear by this product. I love it!
• Dependant      upon whether or not I will be working (I need more calories when I am      working in the ER) I will ad oats to the shake as well.

Meal Two and Meal Three

• One      cup of low fat, low salt cottage cheese and one cup plain yogurt, or      vanilla yogurt. I use Stony Field, expensive YES but you can’t beat the      taste, I do not like aspartame flavored products, it just tastes terrible      to me.  I mix the both together and      add 2 tablespoons of milled flax seed, it gives the combo a somewhat, nutty      flavor. Casein protein goes a long way and keeps me full for at least 3-4      hours.<strong />

Meal Four and Meal Six

Six ounces of chicken or fish, grilled, boiled, broiled or baked,  tuna and tilapia are a great choice One cup of veggies usually;  asparagus, green beans, and a salad. Dressing is balsamic vinegar, Dijon mustard, and a PINCH of sweet and low.

Meal Five:

Same as Meal One

Supplements :

Vitamin C 2000mgs/daily

Vitamin E 800 IU/daily

Glutamine

Magnesium

Potassium

Multi Vitamin

CLA

Flax Seed (Milled)