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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Day 26 : Body Power shred!

ONLY a FEW more days left!

I”m feeling good about my body! I haven’t weighed myself this past week because I really wanted to get the ‘ Weighing myself everyday’ mindset out of my head. So my final weigh in for the month will be on Thursday!

So monday i went to the Tynemouth Food Festival and it was really good! I thoroughly enjoyed the food, maybe a little too much, then hit the gym with an hours cardio session. Body still felt good the day after! Body is feeling better than ever these days!

Normally, i would over eat and feel grim the next day, but seems to be different this time round. Maybe I’m gaining more muscle mass to burn the calories ?

But don’t worry I won’t misuse this factor, and still keep clean!

Here’s a video for the food festival is you feel like taking a look ! Plus a little motivation speech at the end!

Hope you like it !

Ling x

Day 24 : bodypower Shred!

Really worked that booty for this workout!

Went to the Tynemmouth food festival today! And I AM STUFFED!

I did try to contain my ‘obsession with food ling’ but i couldn’t contain it at the very end…

But oh well.. my comp isn’t until october. so lets just enjoy life whilst making some gains!

Check out my youtube video!

Ling x

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 19 : Bodypower Shred

So I’m getting closer and closer towards Bodypower.. and I am Extremely excited!

I’m starting to look leaner to! And whats even more exciting is that its Refeed tomorrow.

For Refeed, I’m gonna be trying to make some yummy deserts, since I’ll have to Carbs for it!

I’ll keep you updated on the Foods i make, and share with you guys if they’re a success!

Check out my Shoulder workout in my newest Vlog!

LING X

Day 17 : Body power Shred

NEW weigh in!!!!!

110.6 Ibs

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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

Day 4: bodypower shred

Weight 112.4 Ibs

Day 4:  Woke up today feeling really good with my body! Felt I’d lost a few ibs even though the scale didn’t say so. But it’s okay, my body felt good for me.
I’m starting to feel comfortable in my own skin now. Even though i’m not at my best! I feel better than ever!

Myprotein protein shakes

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Realised today that I can’t live without my protein powder.  It’s the best protein powder I’ve tried so far.
The flavours are on point and they make you feel full but light.  Most protein shakes I’ve had where filling but felt really heavy, which I don’t fancy. No matter how tasty it was, the heavy feeling was too much. This made me hate drinking them, I avoided them as much as possible. But now my problems are solved ! I use my protein in everything! Pancakes,  muffins, oatmeal… just anything sweet! Adds a little bit of protein to my cheeky meals.

I definately recommend myprotein! The price is affordable, unlike some very expensive brands!

Worked chest and triceps today.
My least favourite muscle group to work is chest.
Hence only did 2 exercises for it.

Dumbbell flyes 4×7 (6kg)
Dumbell Chest press 4×10 (6kg)

Triceps, like any other day.. all exercises possible on this muscle group.

Food:

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Meal 1: oatmeal with coconut milk, protein powder and cinnamon.
3eggwhites, smoked bacon medallions, sausages and beans.
Think this type of meal could be my staple of meals now.  Usually I despise oatmeal. I find it tasteless!  Although I’ve recently discovered to add coconut milk and cinnamon, which makes it tasty!  Its great.

Meal 2 : steak pork lions with sweet potato fries and a veggie stirfry
Tasted amazing and filling.  imageGot all my food groups in one go!

That’s all for today!
Refeeed tomorrow! And I’m excited for it!

Ling x

Day 2 : Bodypower shred

Weight : 113 Ibs
( A Gain of 0.4, but I’m not worried, can most likely be water weight)

Day 2:
Today was delightful! Got my pair of Nike leggings and sports bra through mail. It always feels good when you got new clothes to gym with.

Was thinking today whether i should continue this on youtube videos. Might make life a little  simpler and interesting.  Also looked into some posing classes. Just to gain some confidence with my body. Plus it’ll help with  future competitions.

Today was leg day (hit a PR):

Barbell squats 3×10 (40kg) 1×5 (60kg)
Sumo lifts 3×6 (40kg)
Lunges 3x 12 (8kg dumbbells)
Curtsey Lunges 3×12 (8kg dumbells)
Donkey kickbacks 4×12

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Meal 1: oatmeal with cinnamon and one scoop of salted caramel protein
Along with kingsmill thin sliced bread and jam (my favourite)

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Meal 2: breaded chicken and prawns with a tomato Pasta and brocolli stirfry?
(Tasted so good.  The Pasta was random but i had to fit some form of carbs into my day!)

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Meal 3:  egg and protein cake?
I really don’t recommend this. I got extremely lazy and didn’t want to slow cook my pancakes so thought i’d put it in a bowl in the microwave to make a cake. Ultimate fail! … it tasted hard .. and dry to eat .. maybe i should have put banana in? Maybe it would’ve been less dry ?  I don’t know.  I tried!

Snacks :
Good and counted Asda brand
sweet and salty popcorn
Salt and vinegar crinkle crisps

I love these little snacks from Asda! They are just the right amount to curb your cravings also being macro friendly too! Definately worth the buy! 

Rest day from the gym tomorrow!  Cannot wait for my lie in, in bed!

Ling x

Why I ‘flexible diet’ – ‘Controlled but cheeky diet’

If it fits your macros Programme (flexible dieting)

What are Macros ?

Macronutrients (Macros) are what are found in a persons’ intake of food. You can find these by looking at the nutritional label on your food packets. the 3 key macros you look for in the nutrition is the Grams in CARBOHYDRATES (carbs), PROTEIN and FATS.

Within this diet, you are given a certain amount macros, depending on your body composition and what your aims are. For example, I am currently on 103 carbs, 42 Fats and 123 protein (1240 calories)

If you really need help on finding your macros, you can try apps like myfitnesspal, or the nutritionist. (what I am using now)

Why I Flexible diet?

If you have read before on my page ‘my life of crazy diets,’ I’ve tried Quite a few diets, and none of them worked for me, partially because I love my food. Flexible dieting basically gives you the means to eat anything as long as it ‘fits your macros.’ for example, 2 brownie bites from Sainsburys, is 20 carbs, 8 fat. At the end of the day I had macros left so I treated myself to brownies. it’s what I call a ‘controlled but cheeky diet’

Indeed I say it allows you to eat anything you wish, but it does make itself healthy too, as you are subjected to a certain amount of macros,  you want to find the healthier options of each different type foods, like instead of white bread, you go for brown bread, its less fat. you want to be resourceful and fill your macros with more filling foods.

Some examples of the meals I have.

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Small high fiber Irwins brown toast with strawberry jam

Egg omelete

5F, 33C and 22P

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Lamb, roasted potato, brocolli and cherry tomatoes

41C, 28F, 64P

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Lamb Stirfry, with onions and peppers

5C, 20F, 50P

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Pasta with Dolmio stir in sauce and lamb with                                                                     cheese

60C, 21F, 52P

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Ormo muffic with cream cheese and smoked salmon

Rye bread with pate

37C, 14F, 58P

P.s I love lamb, but its quite high in the fats, so what I do is eat foods with low fats and fill my dinner up with the lamb.

Ling x

REFEED : Naughty but disciplined

Refeed time!

This time round I bumped my carbs up a bit more because my general intake of carbs throughout the week increased also.

I was naughty today with a few treats but still disciplined, I mean, it’s a diet but still gotta enjoy life. Usually I wouldn’t be as disciplined, although I don’t want to risk. I desperately want to reach my end goal soon! I’ve postponed it long enough.

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Total : 1381  – 190C – 43F – 61P

Still to have a protein shake to make it 80P, make sure my developing muscles are getting its food. Also fit an apple in too.

I got cheeky with Marks & Spencer’s cookie, I just had to eat it, but I was disciplined and only had half! (it was hard not to finish the other half off)

My guilty pleasure….. What’s your’s ?

Here’s some pictures of my food today. (You see what I mean about Disciplined? This doesn’t happen often.)

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Excited to see more weight drop soon!

Ling x