Female Stacks

Jessy asks:

I’m interested in supplements for a women. Would you be able to recommend a daily routine of supplements appropriate for me? I’m just not sure what is appropriate and what is directly for men.

All Biotest supplements can be used by females except Tribex and Alpha Male.

Tell us your goals and more about you and we’ll be able to suggest a stack to fit your needs.

I’m 5’ 7", I weigh 170. I’ve lost 26 pounds since April. I would like to loose about 20 more. But the weight overall isn’t my concern. I want to be “ripped”, I want to genuinely be fit!! I don’t want to be “skinny fat”. I work out 5-6 days a week at my gym. I do 30 minutes on the elliptical. Then, a mix of machines, free weights, ab exercises, and stairs. I read an extremely informative article on here yesterday about women and myths in the gym and their diets.

I eat a clean diet, I wasn’t eating meat, for the health aspects and trying to loose weight. I was plateauing constantly! I started to incorporate turkey burgers, turkey bacon, and grilled chicken back in and have seen some results. The supplements I’ve tried seem to help some, but I haven’t quiet found what I’m looking for. I’m open to what ever suggestions you have. Thanks so much!

Sounds like you’re getting on the right track and you’ve read some of these articles, but just in case, check these out:

10 Mistakes Women Make With Diets:

7 Tips to Steal From Competitors:

10 Mistakes Women Make in the Gym:

It also sounds like you’re over-cardioing instead of focusing on lifting, but many of these articles and others here at T Nation cover that topic very well.

As for supplements, the first thing we normally recommend is workout nutrition, and <a href=""target=“new”>Plazma is the best supplement for that. You may only need the pre-load serving before weight training at this stage.

The other top choice for you is <a href=""target=“new”>Indigo-3G. Read up on it and we think you’ll agree.

Thanks for all the info, I ordered both supplements, and se7en is that something that can be combine with what you recommended?

Yes, <a href=""target=“new”>Se7en is a good addition and can be used along with those, but you may not even need it with Indigo-3G and Plazma. Those will really have you covered. We’d suggest letting Indigo-3G and Plazma do their thing, then maybe ramping things up by adding Se7en later on, if needed.

[quote]Chris Shugart wrote:

It also sounds like you’re over-cardioing instead of focusing on lifting, but many of these articles and others here at T Nation cover that topic very well.


OP - Congrats on your progress so far!! So nice to hear other women who find lifting.

I don’t use a lot of supplements, so I can’t answer your question with a lot of experience or proficiency. But just some basic advice here, and I wanted to address what Chris said about over doing cardio. (Former runner here.)

If you only have 30 minutes in the gym - lift.
If you only have an hour in the gym - lift or mostly lift.

But if you have a desk job, it’s pretty hard to overdo just moving more ie. getting a little cardio in there. 30 minutes on the elliptical machine even everyday isn’t going to hurt a thing IMO, as long as it doesn’t replace your lifting. Walk your dog. Take the stairs. Go on a hike. Walk after dinner. Be active. Stand up and move while you watch TV, swing a kettle bell or train your abs. If there’s a day or two where you don’t lift, use those days as “active rest” days. Perfect time for working in some cadio/conditioning like a long walk after dinner. I do best when I move as much as I can. People seriously underestimate their daily activity level as a key to being fit.

I pretty much stopped doing cardio the first year I started lifting in an attempt to just focus on putting on muscle, but I wasn’t overweight either so fat loss wasn’t a big deal. Still, it was a huge mind shift. I gained weight that year but looked a lot more athletic.

Adequate protein is fundamental. It’s probably the biggest mistake women make with regards to getting lean. Not supporting their efforts with adequate nutrition. Very basic stuff, but I like Metabolic Drive Low-Carb Formula because it’s a Casein/Whey blend so it’s kind of the best of both. I shoot for between .8 to 1 gram of protein per pound of BW per day.

Other supplements may be helpful to you, but lifting heavy stuff and adequate protein are the foundation. The other stuff is like having the sprinkles there without the cupcake to put it on.

Jessy, one more thing. For many women, their weight loss strategy is Run More. Eat Less. I was one of those people.

Building muscle through resistance training, eating differently, and maybe eating MORE to be leaner?

Well, that 's a huge leap forward in terms of what you can do with your fitness goals. You’re now a whole different kind of cat. Best to you!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Disclaimer: Individual results may vary.