which are the best supplements for toning and definition?
Beccalouise09
Posts: 128 Member
Hi, I would like to find out if I am using the right protein shakes and such for my goals. I am currently using these below, but I am not sure if they are the best ones to use.
https://www.amazon.co.uk/gp/product/B000GIURIQ/ref=ask_ql_qh_dp_hza?th=1
https://www.amazon.co.uk/Optimum-Nutrition-Standard-Creatine-Monohydrate/dp/B00TFB0YGA/ref=pd_rhf_dp_s_pd_crcbs_15/258-2581058-8616137?pd_rd_w=bEiAJ&pf_rd_p=948e8264-f03e-43e6-8203-e32ee82bd7f2&pf_rd_r=MJK0MGWFZHZD822NJGTF&pd_rd_r=52b22e3d-353b-46bd-9f9e-e125359fef22&pd_rd_wg=KOBBD&pd_rd_i=B09FDWSNJT&th=1
https://www.amazon.co.uk/Optimum-Nutrition-Standard-Wellmune-electrolytes/dp/B01EIS3790/ref=pd_bxgy_1/258-2581058-8616137?pd_rd_w=okqJJ&pf_rd_p=c7ea61ca-7168-47e3-9c8b-d84748f5b23c&pf_rd_r=FGRBT52PCBZ3NWK2FSME&pd_rd_r=bfd57aaa-0f25-4fa2-bc10-dfae474e56ed&pd_rd_wg=vQCMv&pd_rd_i=B01EIS3790&psc=1
if for any reason these links do not work, here are the images:
I also have been using these just before going to sleep:
https://www.amazon.co.uk/gp/product/B07V8J4P64/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1
https://www.amazon.co.uk/gp/product/B08C4KPV9N/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1
Please can you let me know if these are ideal? I would like to know if there are anything better, if not, then by all means let me know all the same.
https://www.amazon.co.uk/gp/product/B000GIURIQ/ref=ask_ql_qh_dp_hza?th=1
https://www.amazon.co.uk/Optimum-Nutrition-Standard-Creatine-Monohydrate/dp/B00TFB0YGA/ref=pd_rhf_dp_s_pd_crcbs_15/258-2581058-8616137?pd_rd_w=bEiAJ&pf_rd_p=948e8264-f03e-43e6-8203-e32ee82bd7f2&pf_rd_r=MJK0MGWFZHZD822NJGTF&pd_rd_r=52b22e3d-353b-46bd-9f9e-e125359fef22&pd_rd_wg=KOBBD&pd_rd_i=B09FDWSNJT&th=1
https://www.amazon.co.uk/Optimum-Nutrition-Standard-Wellmune-electrolytes/dp/B01EIS3790/ref=pd_bxgy_1/258-2581058-8616137?pd_rd_w=okqJJ&pf_rd_p=c7ea61ca-7168-47e3-9c8b-d84748f5b23c&pf_rd_r=FGRBT52PCBZ3NWK2FSME&pd_rd_r=bfd57aaa-0f25-4fa2-bc10-dfae474e56ed&pd_rd_wg=vQCMv&pd_rd_i=B01EIS3790&psc=1
if for any reason these links do not work, here are the images:
I also have been using these just before going to sleep:
https://www.amazon.co.uk/gp/product/B07V8J4P64/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1
https://www.amazon.co.uk/gp/product/B08C4KPV9N/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1
Please can you let me know if these are ideal? I would like to know if there are anything better, if not, then by all means let me know all the same.
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Replies
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What’s your training look like? That’s the thing that will tone and define your muscles. Supplementation isn’t needed at all.16
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Supplements don't tone you. Toning means having visible muscles. That means you need to build muscle. Which means doing strength training. If you have a large amount of bodyfat you might not appear muscular because the fat covers them. So you need to lose weight, which requires a calorie deficit. None of those supplements can do any of those things for you.11
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What they said ^^5
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cupcakesandproteinshakes wrote: »What’s your training look like? That’s the thing that will tone and define your muscles. Supplementation isn’t needed at all.
I've been going to the gym and using everything except for the pull up machine, so that's pulldown, row or rear deltoid, bicep curls and hip abduction, tricep extension and press machines, leg extension and press machines and the chest press. I also use the Smith machine, bike and cross trainer. I even have been starting to do push ups and sit ups in the mornings.
I keep Sundays as a resting day.0 -
Supplements don't tone you. Toning means having visible muscles. That means you need to build muscle. Which means doing strength training. If you have a large amount of bodyfat you might not appear muscular because the fat covers them. So you need to lose weight, which requires a calorie deficit. None of those supplements can do any of those things for you.
They've been making things a lot easier, and the gel and cream has been helping me keep a slim stomach so I'm not sure if I'm going the right way about things. Maybe I need to cut out the powders? But then I won't be able to have my protein shake of peanut butter powder, whey protein and chocolate bar blend...1 -
There's nothing wrong with supplemental protein, lots of people use it - but what they're saying is that supplements don't cause muscles to grow or to be more toned, that happens in the gym and over long periods of time. If you like the shakes and they help you hit your protein goals then keep using them.5
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I'd call that cream snake oil, but it probably won't hurt you either. It just hurts your wallet. Seems inexpensive enough, but it's not giving you a flat belly.12
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Supplements just complete the missing gap in your diet, if you are exercising and you can eat you macros from food then no sinlge supplement needed.
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Beccalouise09 wrote: »Supplements don't tone you. Toning means having visible muscles. That means you need to build muscle. Which means doing strength training. If you have a large amount of bodyfat you might not appear muscular because the fat covers them. So you need to lose weight, which requires a calorie deficit. None of those supplements can do any of those things for you.
They've been making things a lot easier, and the gel and cream has been helping me keep a slim stomach so I'm not sure if I'm going the right way about things. Maybe I need to cut out the powders? But then I won't be able to have my protein shake of peanut butter powder, whey protein and chocolate bar blend...
By all means continue with the protein shake as it sounds like something you enjoy that will also help you meet your protein macro.
As to the rest, I used to work for a company that produced and marketed cellulite cream, pre-workouts, etc., and can tell you that your money would be better spent on a personal trainer or something along the lines of making sure you are getting the most out of your workouts.11 -
Supplements supplement areas of your diet that you may be deficient in. They don't do anything magical. Nothing wrong with supplementation and many supplement protein to help the hit their protein targets...but you can literally do the same thing as eating chicken or beef or whatever...there's nothing magical about a protein shake.
Your muscles grow when you work them and being "toned" is simply a matter of being lean enough for good definition. For your stated goals, an actual structured lifting program is going to benefit you more than all of the supplementation in the world. What you currently list for your workout is inefficient and is just going to leave you spinning your wheels.4 -
Toning and definition is primarily about the work you put in, and the patience you show in doing it long term.
Toning and definition is not much about creams or pills, which have minimal or zero physical effects. (I'd say that that's especially true of ones that are marketed to do things that there's no good research evidence suggesting that a treatment even exists for, such as losing cellulite. To the extent supplements are useful at all, it's probably best to understand your personal needs, which supplements are effective for those needs, and use those . . . not a compound of many substances that makes very dubious marketing claims like cellulite-busting or slimming/firming.)
One of the kinds of work to put in is understanding good nutrition, and getting it. Oversimplifying, that means an adequate amount of protein, an adequate amount of healthy fats, and a truckload of varied, colorful veggies/fruits for micronutrients and fiber. Of those, the most important for your goals is adequate protein. If a protein supplement helps you get adequate protein, that's fine, keep using it. (Food is usually a slightly better source of nutrients, since it's natural selection tested for human thriving, but relevant supplements are better than deficiency, of course).
The other kind of work is a good, progressive strength training program. Rather than just going around the gym doing machines, your time and effort investment would be better rewarded by one like those discussed in this thread:
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
. . . or hiring a well-qualified, experienced personal trainer, if you can afford that.
When it comes to supplements that have some scientific basis as actually being helpful for definition and toning (indirectly, in most cases), there's good information in this thread:
https://community.myfitnesspal.com/en/discussion/10637410/beneficial-supplements-which-ones-are-right-for-you/p1
. . . and at this web site:
https://examine.com/
IIRC, the thread mentioned above suggests there's value in some of the ingredients in some of the supplement compounds you're using, but other ingredients are sketchy (probably won't hurt you, but don't do much).
The web site is a membership site for more specialized supplement information, but offers quite a few research summaries for free. They're generally regarded as evidence based, and neutral (they don't sell supplements, just research summary reports, and related information, basically).
Follow a good strength program, get good nutrition (especially but not exclusively protein), and focus there. Supplements of some types can augment that (for example, some compounds contain caffeine to perk up your energy during your workout . . . coffee would do roughly the same thing) . . . but they're of secondary importance for sure compared to program and nutrition.
Best wishes for success with your goals!5 -
BCAAs are completely a waste. Literally zero benefit.
The pre-workout isn't dosed right, especially since the primary benefits of a pre-workout are in the caffeine, but also the Citrulline Malate at 6-8g or L-Citrulline at 4-6g, and Beta Alanine at 2.5-3.2g. and ON doesn't hit the mark.
Unless either creams use Yohimbine, then it's not supporting fat loss. Topical Yohimbine can help with fat loss but it has to be cycled and can have really bad side effects. Its even more problematic because most companies don't dose or ever dose. So its not a good supplement to use.
And protein on! I use protein supplements to make milkshakes every night. I don't need the extra protein but i like the fullness.
And in the end, nothing beats a well structured lifting routine.6 -
thank you for all the suggestions everyone, I am still not sure of what to do... I am considering in using a protein powder for making a protein shake but i'm not sure which of the three that I have said about would be ideal for keeping? I am lost. as for the cream and gel, i am not sure whether to keep going with them or not.
I am under a lot of financial trouble, so getting a personal trainer will not be possible.
I just do not know what is best. I am finding the gel and cream is benefiting me a lot; i've noticed my stomach and waist are much slimmer since using them, so maybe it does work personally for me. But the protein powders, I am not sure of, im needing some advice here in this aspect. After reading back over all of your replies, I have chosen to stick with whey protein, the gel and the cream but cut out bcaa and pre workout.0 -
BCAAs are completely a waste. Literally zero benefit.
The pre-workout isn't dosed right, especially since the primary benefits of a pre-workout are in the caffeine, but also the Citrulline Malate at 6-8g or L-Citrulline at 4-6g, and Beta Alanine at 2.5-3.2g. and ON doesn't hit the mark.
Unless either creams use Yohimbine, then it's not supporting fat loss. Topical Yohimbine can help with fat loss but it has to be cycled and can have really bad side effects. Its even more problematic because most companies don't dose or ever dose. So its not a good supplement to use.
And protein on! I use protein supplements to make milkshakes every night. I don't need the extra protein but i like the fullness.
And in the end, nothing beats a well structured lifting routine.
what would you suggest for protein shakes? You sure sound like you know your stuff
from the powders I have included in link and screenshot, what do you think? I mean, I use the whey with a broken down chocolate bar and PB peanut butter powder, its a well lush shake. but i got to admit, the bcaa and the pre workout just gives an energy booster. 0 -
Beccalouise09 wrote: »BCAAs are completely a waste. Literally zero benefit.
The pre-workout isn't dosed right, especially since the primary benefits of a pre-workout are in the caffeine, but also the Citrulline Malate at 6-8g or L-Citrulline at 4-6g, and Beta Alanine at 2.5-3.2g. and ON doesn't hit the mark.
Unless either creams use Yohimbine, then it's not supporting fat loss. Topical Yohimbine can help with fat loss but it has to be cycled and can have really bad side effects. Its even more problematic because most companies don't dose or ever dose. So its not a good supplement to use.
And protein on! I use protein supplements to make milkshakes every night. I don't need the extra protein but i like the fullness.
And in the end, nothing beats a well structured lifting routine.
what would you suggest for protein shakes? You sure sound like you know your stuff from the powders I have included in link and screenshot, what do you think? I mean, I use the whey with a broken down chocolate bar and PB peanut butter powder, its a well lush shake. but i got to admit, the bcaa and the pre workout just gives an energy booster.
Your preworkout contains 175 mg of caffeine. Many cheaper ways to get caffeine
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Beccalouise09 wrote: »BCAAs are completely a waste. Literally zero benefit.
The pre-workout isn't dosed right, especially since the primary benefits of a pre-workout are in the caffeine, but also the Citrulline Malate at 6-8g or L-Citrulline at 4-6g, and Beta Alanine at 2.5-3.2g. and ON doesn't hit the mark.
Unless either creams use Yohimbine, then it's not supporting fat loss. Topical Yohimbine can help with fat loss but it has to be cycled and can have really bad side effects. Its even more problematic because most companies don't dose or ever dose. So its not a good supplement to use.
And protein on! I use protein supplements to make milkshakes every night. I don't need the extra protein but i like the fullness.
And in the end, nothing beats a well structured lifting routine.
what would you suggest for protein shakes? You sure sound like you know your stuff from the powders I have included in link and screenshot, what do you think? I mean, I use the whey with a broken down chocolate bar and PB peanut butter powder, its a well lush shake. but i got to admit, the bcaa and the pre workout just gives an energy booster.
The protein shake is fine if you account for the calories. Mine is a 1 scoop whey/casein mix, 50g greek yogurt, 3 tbsp sweetener, 1 cup ice, 3 g xantham gum and some times 5g unsweetened cocoa powder.
From a person who uses a pre-workout, its highly unnecessary for the majority of people. If you are at a point where you are lean, you hit your calories and protein targets and timed nutrients around hour workout, and then still need energy, then a pre-workout would be beneficial.
If BCAAs give you energy, its placebo. If you take it with the pre-workout, its the pre-workout caffeine giving you energy.
The threads Ann linked are started by me.4 -
Beccalouise09 wrote: »BCAAs are completely a waste. Literally zero benefit.
The pre-workout isn't dosed right, especially since the primary benefits of a pre-workout are in the caffeine, but also the Citrulline Malate at 6-8g or L-Citrulline at 4-6g, and Beta Alanine at 2.5-3.2g. and ON doesn't hit the mark.
Unless either creams use Yohimbine, then it's not supporting fat loss. Topical Yohimbine can help with fat loss but it has to be cycled and can have really bad side effects. Its even more problematic because most companies don't dose or ever dose. So its not a good supplement to use.
And protein on! I use protein supplements to make milkshakes every night. I don't need the extra protein but i like the fullness.
And in the end, nothing beats a well structured lifting routine.
what would you suggest for protein shakes? You sure sound like you know your stuff from the powders I have included in link and screenshot, what do you think? I mean, I use the whey with a broken down chocolate bar and PB peanut butter powder, its a well lush shake. but i got to admit, the bcaa and the pre workout just gives an energy booster.
The protein shake is fine if you account for the calories. Mine is a 1 scoop whey/casein mix, 50g greek yogurt, 3 tbsp sweetener, 1 cup ice, 3 g xantham gum and some times 5g unsweetened cocoa powder.
From a person who uses a pre-workout, its highly unnecessary for the majority of people. If you are at a point where you are lean, you hit your calories and protein targets and timed nutrients around hour workout, and then still need energy, then a pre-workout would be beneficial.
If BCAAs give you energy, its placebo. If you take it with the pre-workout, its the pre-workout caffeine giving you energy.
The threads Ann linked are started by me.
I am already slim and lean so I should ditch the pre workout, so I thank you. Damn I'm so stupid.1 -
Beccalouise09 wrote: »Beccalouise09 wrote: »BCAAs are completely a waste. Literally zero benefit.
The pre-workout isn't dosed right, especially since the primary benefits of a pre-workout are in the caffeine, but also the Citrulline Malate at 6-8g or L-Citrulline at 4-6g, and Beta Alanine at 2.5-3.2g. and ON doesn't hit the mark.
Unless either creams use Yohimbine, then it's not supporting fat loss. Topical Yohimbine can help with fat loss but it has to be cycled and can have really bad side effects. Its even more problematic because most companies don't dose or ever dose. So its not a good supplement to use.
And protein on! I use protein supplements to make milkshakes every night. I don't need the extra protein but i like the fullness.
And in the end, nothing beats a well structured lifting routine.
what would you suggest for protein shakes? You sure sound like you know your stuff from the powders I have included in link and screenshot, what do you think? I mean, I use the whey with a broken down chocolate bar and PB peanut butter powder, its a well lush shake. but i got to admit, the bcaa and the pre workout just gives an energy booster.
The protein shake is fine if you account for the calories. Mine is a 1 scoop whey/casein mix, 50g greek yogurt, 3 tbsp sweetener, 1 cup ice, 3 g xantham gum and some times 5g unsweetened cocoa powder.
From a person who uses a pre-workout, its highly unnecessary for the majority of people. If you are at a point where you are lean, you hit your calories and protein targets and timed nutrients around hour workout, and then still need energy, then a pre-workout would be beneficial.
If BCAAs give you energy, its placebo. If you take it with the pre-workout, its the pre-workout caffeine giving you energy.
The threads Ann linked are started by me.
I am already slim and lean so I should ditch the pre workout, so I thank you. Damn I'm so stupid.
If you want a pre-workout, I'd recommend a better one, like Prekaged by Kaged Muscle, Legion Athletics, Outworked, Redcon Total War, Genius Pre-workout, or Cutler Nutrition. They are all adequately dosed. I am currently running Legions non caffeinated (i am a habitual caffeine drinker, so I don't need anymore).
The bigger things to worry about is your workout program and goals. So what are your goals and do you lift, and if so, what is your program?2 -
I'm a little confused. What exactly are your goals and how do you think these products can help you?
You are spending a lot on products that aren't necessary just for normal exercise, health, fitness, and looking good.
Even the creams, they only work if you lose fat at the same time, so it's impossible to say if the cream helps or just losing that fat is helping.
You say you are in financial trouble, but all of these things are expensive and won't help you get any kind of significant improvement in your results unless you are hardcore into fitness and trying to push your body to produce maximum performance.
If you are just trying to be a normal person with a nice looking, healthy body, then start with an excellent diet, and do consistent, challenging exercise.
No supplement will ever make you look "toned". That look comes from a combo of big enough muscles under little enough fat for them to be visible.
Back in my body building days, I had a ton of muscle, but if I let my fat build up too much, I looked kind of "chunky", not "toned", because the muscle just made me look bigger, not muscular when it couldn't be seen under the fat. But when I cut the fat, the muscles popped and I looked super "toned".
Then I got injured and lost a lot of muscle, but still had fat and looked "curvy". Then I got sick and lost a lot of fat, and without muscle I looked "skinny".
So "toned" is just a balance of fat and muscle.
FTR, I never took any supplements other than protein to get that "toned" look. I took a high calorie protein supplement, mostly just to get extra calories in because it was hard to eat the extra thousands of calories a day I needed to make gains. Otherwise I didn't bother with anything, I just put in hours and hours into the gym.
Still, I never looked overly muscular. I never cut my fat too low because I never got around to competing, so despite being crazy strong, I never looked anything beyond just a fit "toned" woman.
So narrow down your goals a little more. Decide how little fat you want to aim for, and device how much muscle and strength you want to aim for. It's the combo of those two that will result in you looking "toned".
Be warned though, it's very difficult for most women to put on a lot of muscle. I'm lucky, I gain muscle bulk very easily for a woman, so as long as I have low fat and I'm exercising, I always look super "toned" and fit. But my sister works out so much more than I do now, and she always just looks "thin". She's twice as strong as I am, but she'll never look "toned" or strong, she's total ectomorph, and looks like someone who could be snapped in half. Ballerinas look sturdier than she does.
If she carried more fat, she wouldn't look "toned" at all. Her mighty, but small muscles would disappear underneath it. Meanwhile I can carry a decent amount of body fat and still look like I have athletic arms and shoulders because of the visible cuts of my larger but weaker delts and biceps.
For women, genetics will largely decide for you how muscular you can get (without steroids), which will largely determine how "toned" you can look and how much fat you can pull off carrying while still having your muscles visible.
You kind of have to work with what you've got. My sister will never look like a "toned", curvy, j-lo type like me, and I'll never look like a lean, willowy, Gwenyth Paltrow type like her. No matter how we diet or exercise.
So don't let a bunch of BS marketing confuse you, and stop wasting your precious money on products that won't make much of a difference even if they do work. Even a single session with a good trainer is worth more than all of those products, and will cost you less.
Try to gain muscle and try to lose fat if you want to look more "toned", and accept that at a certain point, your genetics will have a major say about the limits of what you can control about your body composition.6 -
Beccalouise09 wrote: »Beccalouise09 wrote: »BCAAs are completely a waste. Literally zero benefit.
The pre-workout isn't dosed right, especially since the primary benefits of a pre-workout are in the caffeine, but also the Citrulline Malate at 6-8g or L-Citrulline at 4-6g, and Beta Alanine at 2.5-3.2g. and ON doesn't hit the mark.
Unless either creams use Yohimbine, then it's not supporting fat loss. Topical Yohimbine can help with fat loss but it has to be cycled and can have really bad side effects. Its even more problematic because most companies don't dose or ever dose. So its not a good supplement to use.
And protein on! I use protein supplements to make milkshakes every night. I don't need the extra protein but i like the fullness.
And in the end, nothing beats a well structured lifting routine.
what would you suggest for protein shakes? You sure sound like you know your stuff from the powders I have included in link and screenshot, what do you think? I mean, I use the whey with a broken down chocolate bar and PB peanut butter powder, its a well lush shake. but i got to admit, the bcaa and the pre workout just gives an energy booster.
The protein shake is fine if you account for the calories. Mine is a 1 scoop whey/casein mix, 50g greek yogurt, 3 tbsp sweetener, 1 cup ice, 3 g xantham gum and some times 5g unsweetened cocoa powder.
From a person who uses a pre-workout, its highly unnecessary for the majority of people. If you are at a point where you are lean, you hit your calories and protein targets and timed nutrients around hour workout, and then still need energy, then a pre-workout would be beneficial.
If BCAAs give you energy, its placebo. If you take it with the pre-workout, its the pre-workout caffeine giving you energy.
The threads Ann linked are started by me.
I am already slim and lean so I should ditch the pre workout, so I thank you. Damn I'm so stupid.
If you want a pre-workout, I'd recommend a better one, like Prekaged by Kaged Muscle, Legion Athletics, Outworked, Redcon Total War, Genius Pre-workout, or Cutler Nutrition. They are all adequately dosed. I am currently running Legions non caffeinated (i am a habitual caffeine drinker, so I don't need anymore).
The bigger things to worry about is your workout program and goals. So what are your goals and do you lift, and if so, what is your program?
I'm just wanting to tone up, define a bit and maintain my weight really. I cannot pay out on stuff like the brands you're on about, they sound higher priced. Maybe I should stick with the whey protein and be done with it? I know this might make me seem pathetic and bone idol... with my finances the way they are I won't be able to keep up with buying so much.
I go to the gym three times a week but I've been going everyday except Sundays last week. Then started doing things from home like corepower sit up and push up regime with yoga and a bit of weight training. I'm just doing full body workouts. I do my own thing which I've found personally works 🙂
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I'm a little confused. What exactly are your goals and how do you think these products can help you?
You are spending a lot on products that aren't necessary just for normal exercise, health, fitness, and looking good.
Even the creams, they only work if you lose fat at the same time, so it's impossible to say if the cream helps or just losing that fat is helping.
You say you are in financial trouble, but all of these things are expensive and won't help you get any kind of significant improvement in your results unless you are hardcore into fitness and trying to push your body to produce maximum performance.
If you are just trying to be a normal person with a nice looking, healthy body, then start with an excellent diet, and do consistent, challenging exercise.
No supplement will ever make you look "toned". That look comes from a combo of big enough muscles under little enough fat for them to be visible.
Back in my body building days, I had a ton of muscle, but if I let my fat build up too much, I looked kind of "chunky", not "toned", because the muscle just made me look bigger, not muscular when it couldn't be seen under the fat. But when I cut the fat, the muscles popped and I looked super "toned".
Then I got injured and lost a lot of muscle, but still had fat and looked "curvy". Then I got sick and lost a lot of fat, and without muscle I looked "skinny".
So "toned" is just a balance of fat and muscle.
FTR, I never took any supplements other than protein to get that "toned" look. I took a high calorie protein supplement, mostly just to get extra calories in because it was hard to eat the extra thousands of calories a day I needed to make gains. Otherwise I didn't bother with anything, I just put in hours and hours into the gym.
Still, I never looked overly muscular. I never cut my fat too low because I never got around to competing, so despite being crazy strong, I never looked anything beyond just a fit "toned" woman.
So narrow down your goals a little more. Decide how little fat you want to aim for, and device how much muscle and strength you want to aim for. It's the combo of those two that will result in you looking "toned".
Be warned though, it's very difficult for most women to put on a lot of muscle. I'm lucky, I gain muscle bulk very easily for a woman, so as long as I have low fat and I'm exercising, I always look super "toned" and fit. But my sister works out so much more than I do now, and she always just looks "thin". She's twice as strong as I am, but she'll never look "toned" or strong, she's total ectomorph, and looks like someone who could be snapped in half. Ballerinas look sturdier than she does.
If she carried more fat, she wouldn't look "toned" at all. Her mighty, but small muscles would disappear underneath it. Meanwhile I can carry a decent amount of body fat and still look like I have athletic arms and shoulders because of the visible cuts of my larger but weaker delts and biceps.
For women, genetics will largely decide for you how muscular you can get (without steroids), which will largely determine how "toned" you can look and how much fat you can pull off carrying while still having your muscles visible.
You kind of have to work with what you've got. My sister will never look like a "toned", curvy, j-lo type like me, and I'll never look like a lean, willowy, Gwenyth Paltrow type like her. No matter how we diet or exercise.
So don't let a bunch of BS marketing confuse you, and stop wasting your precious money on products that won't make much of a difference even if they do work. Even a single session with a good trainer is worth more than all of those products, and will cost you less.
Try to gain muscle and try to lose fat if you want to look more "toned", and accept that at a certain point, your genetics will have a major say about the limits of what you can control about your body composition.
Thank you so much, I will lay off bcaas and pre workout powders and stick to my whey as I don't have much protein except eggs and chicken which I barely can keep stocked up on. Finances are bad enough, I'm on personal independent payments for daily living due to anxiety disorder and being autistic and I'm on universal credit, so personal trainer payments will be hard to do.
All I'm wanting is a more sculpted look but without going up a size in my clothes as I cannot go out spending on anything extra except my utilities and food shopping. It's all worrying me but I've been trying to get a more sculpted defined slender look for years since I was eighteen, I'm fed up with how I get so far then I struggle due to finances.
I will take in mind what you have said. Thank you.0 -
@psuLemon, @Xellercin and @kshama2001, you three have helped me the most in figuring out what it is i am in need to do so i thank you. Please reply to this message and not the other two replies from myself, I would like to put this discussion to a close for I feel I have been helped plenty. ^_^
Hope you all have a lovely week and stay safe. take care.2 -
1 -
Beccalouise09 wrote: »@psuLemon, @Xellercin and @kshama2001, you three have helped me the most in figuring out what it is i am in need to do so i thank you. Please reply to this message and not the other two replies from myself, I would like to put this discussion to a close for I feel I have been helped plenty. ^_^
Hope you all have a lovely week and stay safe. take care.
If you are tight on finances, then drop the supplements. They support the 1% in terms of goals.
Focus on total protein (.8-1g/lb of lbm or weight). Look at bulk buying eggs, chicken, ground beef,etc.. if you can offer whey, then great. And then get on a structured lifting routine, like one of the free ones posted earlier.7 -
Beccalouise09 wrote: »@psuLemon, @Xellercin and @kshama2001, you three have helped me the most in figuring out what it is i am in need to do so i thank you. Please reply to this message and not the other two replies from myself, I would like to put this discussion to a close for I feel I have been helped plenty. ^_^
Hope you all have a lovely week and stay safe. take care.
If you are tight on finances, then drop the supplements. They support the 1% in terms of goals.
Focus on total protein (.8-1g/lb of lbm or weight). Look at bulk buying eggs, chicken, ground beef,etc.. if you can offer whey, then great. And then get on a structured lifting routine, like one of the free ones posted earlier.
I'm wayyyy ahead of you there. I do need to make another musclefood.com meat order I got to admit but it will have to wait a few weeks.0 -
Beccalouise09 wrote: »Beccalouise09 wrote: »@psuLemon, @Xellercin and @kshama2001, you three have helped me the most in figuring out what it is i am in need to do so i thank you. Please reply to this message and not the other two replies from myself, I would like to put this discussion to a close for I feel I have been helped plenty. ^_^
Hope you all have a lovely week and stay safe. take care.
If you are tight on finances, then drop the supplements. They support the 1% in terms of goals.
Focus on total protein (.8-1g/lb of lbm or weight). Look at bulk buying eggs, chicken, ground beef,etc.. if you can offer whey, then great. And then get on a structured lifting routine, like one of the free ones posted earlier.
I'm wayyyy ahead of you there. I do need to make another musclefood.com meat order I got to admit but it will have to wait a few weeks.
I'm pretty sure you can get fine food at a local store much lower cost.
1 -
Beccalouise09 wrote: »Beccalouise09 wrote: »@psuLemon, @Xellercin and @kshama2001, you three have helped me the most in figuring out what it is i am in need to do so i thank you. Please reply to this message and not the other two replies from myself, I would like to put this discussion to a close for I feel I have been helped plenty. ^_^
Hope you all have a lovely week and stay safe. take care.
If you are tight on finances, then drop the supplements. They support the 1% in terms of goals.
Focus on total protein (.8-1g/lb of lbm or weight). Look at bulk buying eggs, chicken, ground beef,etc.. if you can offer whey, then great. And then get on a structured lifting routine, like one of the free ones posted earlier.
I'm wayyyy ahead of you there. I do need to make another musclefood.com meat order I got to admit but it will have to wait a few weeks.
Can anyone else in the UK weigh in on if these are good prices?
https://www.musclefood.com/
@BarbaraHelen2013?0 -
@kshama2001 - Sorry, I’m probably not the right person to ask about meat prices as a long time vegetarian.
I do buy some meat at the supermarket for my husband but that pretty much amounts to a pack of four chicken breasts once a week and 500g 95% lean beef mince once a month or so. I’ve never bought meat in bulk so I can’t comment on prices with any authority. I’m fortunate enough not to have to work within a strict budget so I don’t pay a lot of attention to the price I pay for regular grocery items.0 -
BarbaraHelen2013 wrote: »@kshama2001 - Sorry, I’m probably not the right person to ask about meat prices as a long time vegetarian.
I do buy some meat at the supermarket for my husband but that pretty much amounts to a pack of four chicken breasts once a week and 500g 95% lean beef mince once a month or so. I’ve never bought meat in bulk so I can’t comment on prices with any authority. I’m fortunate enough not to have to work within a strict budget so I don’t pay a lot of attention to the price I pay for regular grocery items.
Snap, I remembered your username and that you were in the UK, but not that you are a vegetarian
0 -
Beccalouise09 wrote: »Beccalouise09 wrote: »Beccalouise09 wrote: »BCAAs are completely a waste. Literally zero benefit.
The pre-workout isn't dosed right, especially since the primary benefits of a pre-workout are in the caffeine, but also the Citrulline Malate at 6-8g or L-Citrulline at 4-6g, and Beta Alanine at 2.5-3.2g. and ON doesn't hit the mark.
Unless either creams use Yohimbine, then it's not supporting fat loss. Topical Yohimbine can help with fat loss but it has to be cycled and can have really bad side effects. Its even more problematic because most companies don't dose or ever dose. So its not a good supplement to use.
And protein on! I use protein supplements to make milkshakes every night. I don't need the extra protein but i like the fullness.
And in the end, nothing beats a well structured lifting routine.
what would you suggest for protein shakes? You sure sound like you know your stuff from the powders I have included in link and screenshot, what do you think? I mean, I use the whey with a broken down chocolate bar and PB peanut butter powder, its a well lush shake. but i got to admit, the bcaa and the pre workout just gives an energy booster.
The protein shake is fine if you account for the calories. Mine is a 1 scoop whey/casein mix, 50g greek yogurt, 3 tbsp sweetener, 1 cup ice, 3 g xantham gum and some times 5g unsweetened cocoa powder.
From a person who uses a pre-workout, its highly unnecessary for the majority of people. If you are at a point where you are lean, you hit your calories and protein targets and timed nutrients around hour workout, and then still need energy, then a pre-workout would be beneficial.
If BCAAs give you energy, its placebo. If you take it with the pre-workout, its the pre-workout caffeine giving you energy.
The threads Ann linked are started by me.
I am already slim and lean so I should ditch the pre workout, so I thank you. Damn I'm so stupid.
If you want a pre-workout, I'd recommend a better one, like Prekaged by Kaged Muscle, Legion Athletics, Outworked, Redcon Total War, Genius Pre-workout, or Cutler Nutrition. They are all adequately dosed. I am currently running Legions non caffeinated (i am a habitual caffeine drinker, so I don't need anymore).
The bigger things to worry about is your workout program and goals. So what are your goals and do you lift, and if so, what is your program?
I'm just wanting to tone up, define a bit and maintain my weight really. I cannot pay out on stuff like the brands you're on about, they sound higher priced. Maybe I should stick with the whey protein and be done with it? I know this might make me seem pathetic and bone idol... with my finances the way they are I won't be able to keep up with buying so much.
I go to the gym three times a week but I've been going everyday except Sundays last week. Then started doing things from home like corepower sit up and push up regime with yoga and a bit of weight training. I'm just doing full body workouts. I do my own thing which I've found personally works 🙂
Just to sum up what most are trying to explain to you: if money is tight (and even if it's not), then ditch ALL of those products (the creams, the pre-workout, and also the protein powder if you're getting enough already).
Spend some time looking up a structured strength training program (there are quite a few in the forum someone linked up above) (and pick up a notebook to keep a log). Get the recommended amount of protein (1 suggested formula is ~ 0.8g x ideal body weight in lbs)(supplement with protein powder if needed; another forum here has a pinned list of high protein per calorie foods). Have some coffee (or maybe a caffeine pill)(and some food if hungry) before the gym.
What you do in the gym is what is going to give you the muscle (no supplements needed). And eating less (and/or burning more doing exercise) to lose some of the fat covering them is what will give that muscle definition (AKA 'toned' appearance).4
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