ADVICE PLEASE & THANK U! - Lose Weight/Gain Muscle

[SlimmingDown]

Hi there! I recently lost 30lbs. I am currently 145lbs. (5'9, Mom of 2 & 40yrs old). I would love to lose 10-15 more pounds. I workout 3-5days a week. 1hr cardio & 30min strength. I feel like I am at a plateau. Ideally, I would like to have lean muscles w/definition. Since the attached photos (taken 3weeks ago), I've lost more inches.

Can you please suggest a fat-burner & muscle gain supplement?

Thank you for your assistance & tips!

[Cordeen]

Fatloss and gaining muscle is going to be a hard feat to accomplish for anyone. Think fatloss and muscle tone/retention for now is my advice.

In regards to fatloss there are other angles to attack it outside of cardio and thermogenics which you seem to have wrapped up pretty good. Great progress BTW. Anyhow I am not as well rounded foatloss because I am slim by nature but some of the more experienced in this field will hopefully chime in and help ya out.

An example is I see there is a new product just released my Omega Sports called Burn24...it seems to attack from various angles...have a read....and good luck.

[WayneD]

Great job on you progress so far! What does your diet and workout look like? Do you take anything now?

[d1sc1ple]

Try out AlphaMine, it has muscle preserving and toning agents in it. It will also help boost your thyroid and put you in a great mood. Plus it tastes ridiculous!! Start out with one scoop twice a day to see how your tolerate the stimulants. In my opinion it is the most versatile fat burning product out there!!

[SlimmingDown]

Thank you all for the feedback! I am Vegan. I eat 5 small meals a day. I take Women's Multi-vitamins (lol) & B12. That's it for supplements. My cardio consists of the eliptical & thread mill. Strength training is pretty much modest full body, reps of 8, 10-20lbs. I am still trying to figure it all out. So far my saving grace has been diet & cardio. However, I am ready to amp it up a little bit. This 40yr old 'bod o' mine has a little 20yr old muscle left somewhere deep, deep, DEEP inside. lol.

[R1balla]

If you hit a plateau in your results, change your training up. Interval training with cardio is a great option. what kind of cardio are you doing for 1 hour? if its just jogging/running, its time to change it up. Also, diet is the best way to break plateaus. Gaining muscle as well as losing fat is VERY hard and takes a long time because its a slow process. I suggest to cut down about 15 pounds then work on adding a few pounds of muscle once you have reached a lower weight (if thats what you are wanting). Until that weight is reached, focus on cutting. Decreasing body fat as much as possible but keep protein intake at a reasonable amount.

Do you mind posting your typical training routine and diet for a day? This will help us the most in helping you.

[R1balla]

Thank you all for the feedback! I am Vegan. I eat 5 small meals a day. I take Women's Multi-vitamins (lol) & B12. That's it for supplements. My cardio consists of the eliptical & thread mill. Strength training is pretty much modest full body, reps of 8, 10-20lbs. I am still trying to figure it all out. So far my saving grace has been diet & cardio. However, I am ready to amp it up a little bit. This 40yr old 'bod o' mine has a little 20yr old muscle left somewhere deep, deep, DEEP inside. lol.

sorry, just read this. Alphamine is a solid option if you choose to go the supplement route in helping you reach your goals. Full body is good for alot of people, but if you have been on it for some time without seeing much change in results, its time to change. look into HIIT for training. Google "Rosie Chee Scott" and look at what she does for training and diet. she has logs, blogs, articles specifically for women. She knows her stuff. high recommend.

[cswalczakny]

Thank you all for the feedback! I am Vegan. I eat 5 small meals a day. I take Women's Multi-vitamins (lol) & B12. That's it for supplements. My cardio consists of the eliptical & thread mill. Strength training is pretty much modest full body, reps of 8, 10-20lbs. I am still trying to figure it all out. So far my saving grace has been diet & cardio. However, I am ready to amp it up a little bit. This 40yr old 'bod o' mine has a little 20yr old muscle left somewhere deep, deep, DEEP inside. lol.

Here's where I can help. I was a vegetarian for 13 years and vegan for about 10 of those years. the #1 thing you MUST pay attention to being a vegan and working out is your COMPLETE protein intake. there are vegetable protein blends out there that have complete amino acid profiles and will help you in maintaining and building muscle mass. If you don't have adequate intake of quality complete proteins (minimum .8-1.25g/lb of lean bodyweight adjust as is your preference) you will get weaker instead of stronger

[SlimmingDown]

AWESOME info!!! Thank you SO much everyone. I am going to Google & SHOP (for supplements, of course)...my TWO favorite things. :-) Thanks!

[cswalczakny]

AWESOME info!!! Thank you SO much everyone. I am going to Google & SHOP (for supplements, of course)...my TWO favorite things. :-) Thanks!

great! if you need anything at all as far as advice in the future, please feel free to shoot me a message, ok?

[cswalczakny]

oh, and good luck!

[WayneD]

Thank you all for the feedback! I am Vegan. I eat 5 small meals a day. I take Women's Multi-vitamins (lol) & B12. That's it for supplements. My cardio consists of the eliptical & thread mill. Strength training is pretty much modest full body, reps of 8, 10-20lbs. I am still trying to figure it all out. So far my saving grace has been diet & cardio. However, I am ready to amp it up a little bit. This 40yr old 'bod o' mine has a little 20yr old muscle left somewhere deep, deep, DEEP inside. lol.

As already stated look into HIIT for your workout, this will definitely get you passed your plateau and show you where those muscles are

[02sixxer]

AWESOME info!!! Thank you SO much everyone. I am going to Google & SHOP (for supplements, of course)...my TWO favorite things. :-) Thanks!

Cs will give some solid advice.

[Jiigzz]

Are you also supplementing with Iron?

[Celorza]

tl:dr all the advice...but people have already mentioned the best advice yet right?

To take it as a lifestyle, to embrace it as it is...and that slow and steady wins the never-ending race to physical perfection that separates from the 90% of the world's population that just sit and stare...right?

[cashinova87]

You should look at true nutrition.com they have hemp protein powders which I think would fit your diet and would boost your daily protein intake which is ideal for u to burn fat and build muscle.

[cswalczakny]

tl:dr all the advice...but people have already mentioned the best advice yet right?

To take it as a lifestyle, to embrace it as it is...and that slow and steady wins the never-ending race to physical perfection that separates from the 90% of the world's population that just sit and stare...right?

This is a great point.

[EasyEJL]

Here's where I can help. I was a vegetarian for 13 years and vegan for about 10 of those years. the #1 thing you MUST pay attention to being a vegan and working out is your COMPLETE protein intake. there are vegetable protein blends out there that have complete amino acid profiles and will help you in maintaining and building muscle mass. If you don't have adequate intake of quality complete proteins (minimum .8-1.25g/lb of lean bodyweight adjust as is your preference) you will get weaker instead of stronger

this is absolutely critical as a vegan. I'd suggest quinoa as a specific food to add, in place of rice to help with that, beyond looking at soy/rice/pea based protein powders

[cswalczakny]

this is absolutely critical as a vegan. I'd suggest quinoa as a specific food to add, in place of rice to help with that, beyond looking at soy/rice/pea based protein powders

exactly! thanks for the addition, EJ idk why I didn't think to mention quinoa. it's a great source of good fat too. and the vegetable protein BLEND like you mentioned is def what I'd recommend. Have to make sure you get a complete amino acid profile

[double s]

Perhaps I missed it but what exactly are you doing for Cardio? If you can first thing in the morning on an empty stomach. Instead of 1 hr straight, can you do (2) half hour increments? Definitely want to continue tricking your body. Maybe do Cardio one day at 3.5 mph then next day 4 degree incline at maybe 4 mph...