Comments on: The Muscle Building Guide for Women http://jcdfitness.com/2010/02/the-muscle-building-guide-for-women/ A No BS Approach To Looking Great Naked Mon, 21 May 2012 03:28:29 +0000 hourly 1 http://wordpress.org/?v=3.3.2 By: Gisele http://jcdfitness.com/2010/02/the-muscle-building-guide-for-women/comment-page-1/#comment-84021 Gisele Wed, 09 May 2012 04:58:01 +0000 http://jcdfitness.com/?p=3013#comment-84021 Thank you for replying! Love your website, Good work! Thank you for replying! Love your website, Good work!

]]> By: JC Deen http://jcdfitness.com/2010/02/the-muscle-building-guide-for-women/comment-page-1/#comment-84019 JC Deen Wed, 09 May 2012 04:30:00 +0000 http://jcdfitness.com/?p=3013#comment-84019 Hey Gisele, first of all, I don't recommend any supplements other than some fish oil caps (3-5/day) if you aren't eating fish regularly. A multivitamin might be good, too. Creatine will certainly help you build muscle and strength. It's impossible for it to make you fat because it contains no calories. It may make you bloat a little bit due to the water retention, but trust me, that is not fat gain. if you don't like the bloat, simply go off of the creatine and it should go down. My advice would be to set up your diet to where you're consuming maintenance calories by the end of the week. On your off days, you might eat a little bit less (say maintenance -10%) and then on your training days you'd eat a bit more (say maintenance +10-15%). So essentially you're putting more food around your training for muscle growth and keeping body fat in check by having a moderate deficit on your off days. With a plan like this, you can still build muscle, change your shape without gaining a lot of fat in the process. Hey Gisele, first of all, I don’t recommend any supplements other than some fish oil caps (3-5/day) if you aren’t eating fish regularly. A multivitamin might be good, too. Creatine will certainly help you build muscle and strength. It’s impossible for it to make you fat because it contains no calories. It may make you bloat a little bit due to the water retention, but trust me, that is not fat gain. if you don’t like the bloat, simply go off of the creatine and it should go down.

My advice would be to set up your diet to where you’re consuming maintenance calories by the end of the week. On your off days, you might eat a little bit less (say maintenance -10%) and then on your training days you’d eat a bit more (say maintenance +10-15%). So essentially you’re putting more food around your training for muscle growth and keeping body fat in check by having a moderate deficit on your off days.

With a plan like this, you can still build muscle, change your shape without gaining a lot of fat in the process.

]]> By: Gisele http://jcdfitness.com/2010/02/the-muscle-building-guide-for-women/comment-page-1/#comment-84016 Gisele Wed, 09 May 2012 04:14:02 +0000 http://jcdfitness.com/?p=3013#comment-84016 Hello JC... I'm 5'3, 125lbs, BMI 22; i'm trying to go back to the gym, my goal is to tone my body and lose my belly fat. Do you have any supplements, protein shakes and vitamins that you recommend? and should i also take creatine to help build muscles? (but i heard that creatine makes you fat because accumulates water) I just want a toned body, I dont want to gain weight and I want to keep my size 2! I appreciate if you could help me, Thanks Gisele Hello JC…
I’m 5’3, 125lbs, BMI 22; i’m trying to go back to the gym, my goal is to tone my body and lose my belly fat. Do you have any supplements, protein shakes and vitamins that you recommend? and should i also take creatine to help build muscles? (but i heard that creatine makes you fat because accumulates water) I just want a toned body, I dont want to gain weight and I want to keep my size 2!
I appreciate if you could help me, Thanks
Gisele

]]> By: JC Deen http://jcdfitness.com/2010/02/the-muscle-building-guide-for-women/comment-page-1/#comment-83936 JC Deen Tue, 08 May 2012 19:42:32 +0000 http://jcdfitness.com/?p=3013#comment-83936 Well in general, you will use 14-15xbw to get your maintenance intake. I'd use the figures for protein and fat I gave for current body weight, then adjust downward from total calories to get the deficit. does that make sense? Well in general, you will use 14-15xbw to get your maintenance intake.

I’d use the figures for protein and fat I gave for current body weight, then adjust downward from total calories to get the deficit. does that make sense?

]]> By: Andrea http://jcdfitness.com/2010/02/the-muscle-building-guide-for-women/comment-page-1/#comment-83927 Andrea Tue, 08 May 2012 19:16:15 +0000 http://jcdfitness.com/?p=3013#comment-83927 Thank you for the great article. I have a question regarding the protein and fat calculations. Are you supposed to use your existing body weight for the calculation or a target body weight? Secondly, I'm having trouble getting where I want to be with muscle building or at least it seems that way. I'm a spin instructor, so I'm doing moderate to intense cardio 4 times a week. I love my job and don't want to stop, any recommendations for offsetting this. My body type is ectomorph, very tall and lanky. Thank you for the great article. I have a question regarding the protein and fat calculations. Are you supposed to use your existing body weight for the calculation or a target body weight? Secondly, I’m having trouble getting where I want to be with muscle building or at least it seems that way. I’m a spin instructor, so I’m doing moderate to intense cardio 4 times a week. I love my job and don’t want to stop, any recommendations for offsetting this. My body type is ectomorph, very tall and lanky.

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