AST SPORTS SCIENCE
What is MAX-OT training? What supplements should I buy? Should females train as heavy as men?
Q: Pauline, when you’re dieting for a show, do you still use bracketing? I was wondering since sugar inhibits fat burning…
A: I never stop having a shake with CGT, VP2 mixed with BCAAs and Glutamine. When I work out with weights I’m not doing it to burn fat, I’m doing it to build muscle so I increase my metabolism, get more muscle that will burn fat FOR me. As I get closer to a show I decrease my calories, but I make sure it’s as little as possible taken from those nutrients placed around my strength training workouts. I rather decrease some oats in the morning, fewer egg whites, a little less here and there. I also prefer to increase cardio and everyday exercise, since I have a big appetite.
Q: What protein powder do you use and what do you blend it with?
A: VP2 from AST. Favourite is vanilla. I like to have my protein powder “clean” which means no fillers, no extra carbs or fat. VP2 gives me 105 calories only with 24 grams of protein. I would never mix it with milk since I want to keep my fluid calories down and I don’t want to slow down the absorption of the whey by blending in milk. I do however mix it with creatine and glucose, glutamine, BCAA’s and some tyrosine before and after my weight training.
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Q: I am currently working on losing about 80lbs. I am about half way to my goal, losing about 1 lb a week and not feeling at all deprived or burnt out from working out.
My question is even when I was thinner, (I did 3 triathlons about 5 years ago) I was not lean looking, my muscles had no definition. How do you get that?
A: Even though you were thinner your body fat might have been to high so your muscles were covered with a smooth layer on top. In order for your muscles to show you must train to gain more muscle mass overall, otherwise there is nothing to reveal under the fat, you see? Bigger muscles combined with less bodyfat results in a lean look. You must work out hard with weights to get lean. Cardio only doesn’t lead to a lean, athletic look. If that was the case, why do women who run, jog, do lots of aerobics often look smooth and not in fitness shape? Another thing to take into consideration is your choice of nutrients. Too little high quality protein and too much carbohydrates creates a soft look.
What you need is to start weight train in combination with intense cardio training AND do that WHEN following a protein based diet with lots of veggies, fibers and some healthy fats!
Q: I have just recently lost 25 lbs and I am now at 129 at 5’4. I was really enjoying the new body I had and so I started doing less cardio and more weight training with cardio 3 times a week. I began to gain weight and now I am going from a size 4 to a good size 6 and I’m frustrated. Do you have any advise on how not to let this go to my head and discourage my workout? I would also like to know the average size of women in your field?
A: OK, the cardio you did up until you cut it down made you leaner. In order to stay in that condition you either have to kind of put in more intensity in those cardio workouts or you have to keep up the frequency. Very few females get away with doing cardio only three times a week to stay lean! Your weight gain could also be due to your mindset: did you suddenly increase your calories in order to build muscle? Even though this was good intention, it might have made you gain body fat. I suggest you take a thorough look at your diet firs of all. Then, how intense are your cardio workouts? If they don’t make you exhausted they will not be that effective!
Regarding sizes in women in my field, I actually have no clue! I’m 5’2 and weigh 118 which I believe is pretty much medium. My jeans is size 25-26 in waist, but the other sizes, I have no idea! maybe a 3 or 4?
If you need a coach to custom-make your diet and training, sign up for my ePT! It will be a great investment and take out the guess work for you.
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