My diet consists of whole low-fat proteins, fresh and frozen
vegetables, whole grains and legumes (beans). consume over 120
grams of protein per day which is derived from chicken breast,
ground turkey, egg whites, whey protein, tuna, and lean red meat.
I try to eat a minimum of 1/2 Ib. (sometimes 1lb.) of vegetables,
and grains such as oatmeal, brown rice, and legumes like beans
and lentils. My diet consists of 2,000-4,000 calories a day, depending
on whether it is the off-season or pre-contest time. You can see
my personal diet cookbook here on the web at my Bits
& Bytes Cafe.
The key to being in shape is to use food as fuel, not as pleasure
although there are hundreds of ways to prepare wholesome food
to taste good without using excess fats and sugars. My meals are
weighed, counted and planned and timed at contest time. I eat
every 2 - 3 hours because eating actually speeds up your metabolic
rate and causes your body to burn it (fuel) in regulation and
as needed. Excess fats, sugars and empty calories (that have no
minerals or vitamins) end up stored as fat. But lean wholesome
foods get used by the body much like gas for your car. That's
why starvation diets don't work. If you starve your body of its
fuel, it stops working properly and ends up hoarding its fat stores
for fuel and not burning it. Everything from your brain to your
blood needs the vitamins, minerals, carbohydrates, proteins and
even the fats that are found in good nutritious foods. The next
time you go to eat a candy bar read the label to see exactly how
much you are actually "feeding" your body. Then read
what a serving of oatmeal will do for you. And you won't experience
a sugar crash of energy or have added cellulite to the back of
play a major role in bodybuilding, especially for the natural
bodybuilder. There are thousands ofsupplements on the market
and hundreds of companies selling them. Unfortunatly it is financially
impossible to take all of them so I try to keep them basic. Here
I have listed all the supplements that I have taken and that I
think might be worthwhile. Here they are in alphabetical order,
I also list when these are most beneficial (precontest or off-season).
- Andro and all the forms of it (precontest)* Unfortunately this supplement kicks ass, I say unfortunately
because it's unfortuneate that its even on the market, this supplement
really is a dirivative of real steriods and that is why alot
of sports organizations has banned it. But yes I did use it during
competion and probably would again if I thought that it would
help me win if I competed again and it was not banned by the
org. I was involved with.
- Vitamin B & B complex (year round)* Helps metabolize amino acids and many other nutrients in
the system, without it or lack of it can block the absorption
of many other neccessary vitamins and minerals.
- BCAA (year round)* Branch Chain Amino Acids are mandatory. They are taken every 3 hours. Without the presence of BCAA's during intense training your body can not complete protein synthesis (muscle repair & growth)
- Vitamin C (year round)* This vitamin is essential for recuperation and also helps
fight everyday toxins and free radicals that can hinder healing
- Chromium Picolinate (year
round) This supplement increases the bodys insulin "restraint"
and ability to effectively utilize sugar; if the body secretes
too much insulin after meals, excess amounts of carbohydrate
become stored as fat.
- Creatine (year round) I beleive that this is the 90's most valuable supplement.
The immediate results are remarkable. This supplement is found
naturally in red meat and helps put on muscle mass by volumizing
the muscle cell with water which in turn aids muscle metabolism,
gaining muscle size and strength. I really wasn't a believer
in supplements until I used creatine, it really was a immediate
difference in my strength, weight and size. This supplement should
be taken immediately after a workout with a high glycemic indexed
carb such as grape juice to ensure its uptake into the muscle
when needed most.
- Whey Protein (year round)* I consider this a supplement because of its complete ingredients,
supplying the best quality protein and the benefits of BCAA's
and not to mention, amino acids, low glycemic index, glutimine
enhanced and entra B vitamins to increase the absorption of amino
acids. Oh yea, low calories too. An excellent product.
- Glutimine (year round)* This amino acid defeats muscle loss and helps muscle gains
by nourishing the gut and promoting uptake of nutrients. You
can eat all the protein in the world but without this stuff you
are missing out.
- Multi Vitamin (year round)* This is basically straight forward. There are so many vitaimins
and minerals that are necessary for optimal growth that taking
a multi vitamin is like taking out insurance.
Antioxitant (year round)* A powerful antioxidant that is not found in any GNC, this
stuff was a great find by our health club, American Health &
Fitness, Inc., that we are selling it. It helps combat toxins
and free-radicals, fortified with Vitamin C & B, BUT the
BEST part about this formula is that it is also Isotonic which
means- that it comes in a powder form and when mixed with 2 oz.
of water and taken on an empty stomach it is absorbed in the
system within 5 - 15 minutes in the small intestines. This stuff
is awesome for not only bodybuilders but elderly, pregnant women
and ill persons benefit immensly from this product. If you are
interest in this product just let me know by e-mail at email@example.com
- Joint Support (year round)* Being a sufferer from arthritis I must use Glucosomine Sulfate and Chondrointin Sulfate. At 43 my joints have caught up with my genetics. My grandparents all had arthritis. Lifting weights actually reduces the pain and stiffness. When I began taking Joint Support I immediately felt a difference.
Booster (year round)* This is another excellent find by our gym, Energy Gym, this is one of the best
formulation for weight loss, activates themogensis, stimulates
body's basal metabolism, and extra energy. (and oh, boy the energy
- no caffenine!!!) With the following ingredients this product
has become a staple in my supplement program. Contains: Sida
cortifolia concentrate, White Willow, Ginseng, Ginkgo Biloba,
Ginger, Kelp, Gotu Kola, Beet Powder, Saw Palmetto, Hawthorne
Berry, L-Carnitine, Boron, Proteinase, Chromium Proteinase, Chromium
Picolinate, plus a special formulation of herbs. If you are interest
in this product just let me know by e-mail at firstname.lastname@example.org
- Slim Quick Extreme (precontest) This is an herb (I believe) that helps reduce
lower-bodyfat at a more rapid rate. I'm not sure of all the scientific
stuff about it but from what I understand, jump starts your receptors
in the lower portion of your body. I don't know it's effectiveness
on a person who is 18% bodyfat but when your shooting for 6%
or 8% every little bit helps!!!
- Tribulus Tetris (precontest) This is another supplement that helps increase
lean muscle tissue by increasing natural testosterone.
* It Works! Don't Go Without!
I try to train something everyday, whether it is a body part
or just doing cardio. My training schedule is never the same.
It can go from 5 on 2 off to 2 on 1 off, 2 on 1 off. Rest is just
as important as the training I am realizing - without proper recuperation
you can't get anywhere. I never train the same either, except
I always use one basic power movement, and 2 isolation movements
in my program. The rep range is usually 3 - 20 reps per set, trying
to attack both slow and fast twitch muscle fibers. The main key
to all training is "getting to the muscle". I concentrate
on form and muscle contraction. I lift as heavy as possible; effectively.
I'm a believer in stretching and posing between sets, it keeps
the muscles growing, creates muscle separation and keeps me from
getting blocky (keeps my physique feminine and stream-lined).
I have added slow, continuous tension reps and negatives to
my workout. It has helped me put on 5 extra pounds of lean tissue
during this off-season and increase my weights. Using these slow
concentrated reps really puts the emphasis on the muscles being
worked. It forces you to use your strength and not momentum. I
think it is a great program, especially for the natural bodybuilder.
At 43 I am happy to say that my strength has actually increased over time. I have never been strong, only strong-minded, and strong-willed. It takes time to build muscle maturity, I never understood that as a beginner but now I know what muscle maturity is. One of the most positive aspects of muscle mass is the ability to eat constantly and stay at 15% bodyfat year round.
home | gina's home page | max grafix | energy gym
| brake for ducks | my pets | cat rescue | lost & found
Please Send Comments
to: mailto: email@example.com
Gina Marie Hall's
Bodybuilding Web Page, female bodybuilding, natural , diet, nutrition,
recipes, NPC, Team Universe, contests, photos, womens muscles,
female muscle, training, supplements, creatine, Thermocrome 2000,
Thermocrome 5000, OPC-3, National Physique Committee, competition
photos, strength, workout, strong women, muscular women, female
muscle, muscle photos, bodybuilding recipes, NPC Team Universe,
supplements, natural without drugs, strength for women, lifting
weights for women, lifting weights and looking feminine, loose
bodyfat, aerobics, cardio workouts, bodybuilding information,
Gina Marie Hall's Bodybuilding Web Page, womans physique, muscles,
muscular woman, womans sports, sports, competition, competition
photos, diet and exercise, natural female bodybuilding, NPC contests,
female sports, NPC bodybuilding competition, female bodybuilding
competition, muscles, 98 Team Universe Champion, 98 team universe
champion Gina Marie Hall, gina marie hall competition photos,
bodybuilding competition, creatine, workout, gina marie hall