Supplements to help Aid Diets.

 

Are supplements vital to diets? …. No, its not Vital. But it can  aid in any diet by reducing some of the natural effects your body can change on you when you are on a diet.

When taking supplements, make sure you ask these questions first before purchasing.

  • What are your reasons into taking it?
  • What does it do?
  • What are the benefits towards your diet?
  • Do you know the ingredients?
  • Have you read the reviews on the brand of the product?

Here are some supplements that I take and why I take them and how are they effect towards my body.

  1. Omega 3 Fish oil capsules

Omega 3 can naturally be consumed within our diet in the likes of salmon, flaxseeds and walnuts etc. Although not everyone  will consume these kinds of foods but instead, the likes of Meat and others which are high in Omega 6’s.

A healthy diet contains a balance of omega 3 and omega 6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega 6 fatty acids tend to promote inflammation.

Even though some Omega 6 fatty acids tend to promote inflammation. It doesn’t mean to be entirely bad for the body. It can still be benefitted to our bodies. But the main goal here is to keep a balanced diet of Omega 3 and Omega 6.

I could go on and on about how Omega 3 works in the body. But this is the main reason as to why I take them. I Know myself that I don’t eat enough foods that are naturally enriched so I balance my omegas at the end of the day with some fish oil capsules. It helps me from promoting inflammation in my body, which I don’t need when I am on a Competition Prep.

*TIP* Some Fish oils are made from crustacean shells. So if you are allergic to shellfish, I would look into the ingredients first before you purchase it and make sure for your own health and safety.

2. Zma’S

Zma supplements are mostly supported by minerals like Zinc, Magnesium and Vitamin B6. They are created for the  ability to improve the quality of sleep. Which is extremely important if you are aiming to build some muscle..

During sleep, your body repairs the damage done to muscle fibers in the gym. When these slightly torn fibers are repaired, you naturally get stronger, gain more lean mass and also a very good nights sleep.

*TIP* Should contain 30 milligrams of zinc, 400-450 milligrams of magnesium and 11 milligrams of vitamin B6. This supplement is best taken before bedtime and on an empty stomach.

3. Dandelion root (Tea, Extract, Capsule)

Dandelion is used in a lot of herbal medicines. Mostly used to aid in digestion, inflammation.

For me, It is only used for around the time of my menstrual cycle. As I become very congested and Bloated from inflammation. Water rentention is high for many ladies, at that time of month. So we can benefit from this supplement.

*TIP* Great for using on your peak week, especially if you are expecting your cycle through your show.

4. Protein shakes

Protein Shakes are more for people who cant get enough protein intake from their foods. Where you can turn to Protein Shakes to get that intake. Especially when you are  bulking.

First thing you should ask yourself before you decide about  purchasing Protein shakes.

‘Are you getting enough protein intake in your diet to substantially help you grow muscles from eating?’

An average amount is around 1-1.2g of protein per Ibs that you weigh.

There are many more in which you can add to your supplement stash. Eg BCCA’s, Creatine etc. It entirely depends on your body, and do you need it. I’ve used the likes of these before and have never seen much difference with them, so therefore I decide not to waste my time and money with it, as it can be extremely expensive buying all these supplements.

Check out my link below from Youtube. You can see what supplements I use and from what brands.

Also the big question I get asked : Should you have protein shakes just to lose weight.?

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Journey to the stage : 14 weeks out!

Hey guys,  I feel so guilty for leaving this spot for so long! Sorry I’ve been MIA. simply just thought that I didn’t have anything to report on!

Although FINALLY ! HERE I AM! I’ve finally started my 14 week competition prep for November 15th. I’m extremely excited to start this and see what my results are by the end of it !

MACROS: ( I have Lainey Bopster as my coach this prep round)

At the moment, I’m on 155 Carbs, 130 Protein and 35 Fats.

Which isn’t overly too bad to handle with. The only thing is the low Fats.

Although, you should know I take prepping to a next level. I could sit on my phone sorting out the next days meal for hours and hours. Deciding, then redeciding and recalculating. Yes, I’m an overthinker. I like to organise myself well in advance. There is no ‘go with the flow’ with me. Which annoys the hell out of my boyfriend.

With this in mind. I have decided to perfectly design my meal plan for one day and simple have the same thing for the rest of the week! Making my life much more simpler, and stress free!  Trust me, my head would explode if I had to calculate everyday and so would my boyfriends. I’m just simply helping us both!

MEALS:

Although,  if you really want to see what I had. Check the video out below!!

LING XX

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Day 22: Bodypower shred!

Yesterday was refeed!  i’ve a whole days of food that I recorded!

Think I’ve decided that I’m not going to weigh myself every single day now but weigh my self before every refeed! … I’ll be curious to know each day what my weight it, since the scales are so convenient to use, but it’ll be good mentally!

SO i pieced together my refeed on youtube!

Take a look! hope you like it!

LLing x

Day 17 : Body power Shred

NEW weigh in!!!!!

110.6 Ibs

vlog 5 picture

I’m extremely happy with how refeed went! It took me to anew level with my body! Just excites me even more, to whats to head my way for these 2 weeks! Is it weird that I get excited over progress?  

So I’ve decided I’ve got bad genetic with my bum area.

Gotta work my booty twice as hard because of my flat, long bum, just like my mothers… just whhhyyyy.

It means that I’ve to work more areas to the booty.  OH WELL, I’ll just have to deal with it.

JUST GOTTA WORK WITH WHAT YOU HAVe not with what you don’t have

So I’ve a video of my full day of refeed and squat day! check it out and let me know how you feel about it!

LING

Breaded prawn and chicken ( healthy popcorn chicken)

Breaded chicken and prawns.

50 protein, 17 carbs, 10 fat !

These are extremely macro friendly. LOW fat, carbs and HIGH protein. It tastes exactly like KFCs popcorn chicken too! No more KFC for me, although I was never a big fan of it in the first place.  Plus the sodium content in this is the bare minimal!

Usually with food, I would start feeling hungry after an hour or so, after the meal. But this actually lasted me the whole night!

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INGREDIENTS

100g Chicken breast (raw)

3 oz of prawns  (raw)

1 slice of wholemeal bread

1 medium free range egg

1 Garlic clove

2 tbsp of Olive oil

Basil

Himalayan Pink Salt and Pepper

(No MAJOR prepping required, takes 10-15 minutes)

preheat oven to 200 degrees

Firstly, place the slice of bread in a food processor, along with 2 tbsps of olive oil, sprinkle of basil, salt and pepper. Judge the quantity of seasoning by your taste buds. Process everything together until you get small bread crumbs. Set aside in bowl

Then, put the Raw chicken and prawns in processor, along with 1 garlic clove, salt and pepper. Process until you get a smooth consistency. (Using only chicken will work too, although I find using prawns makes it less dry when cooked!)

Beat the egg in a small bowl. (This allows the bread to stick to the meat)

Use a spoon to get desired amount of your processed meat. Dip in egg mix. Shape desired look of meat and place into the bowl of breadcrumbs. Place on a baking tray.

Place in oven for 20 minutes.

Breadcrumbs should look golden brown!

Voila!

Hope You enjoy!

Ling X