supplements.. To much ?

SunnyDub1

I am currently trying to drop body % fat and tone up. Female 23, 9 stone.
I attend the gym 5 out 7 days a week in the evenings doing 40-120 min class (TRX, spin, body tone)

Each morning I take.
1 x multivit,
1 x B complex vit.
1 x Calcium and magnesium
1 x cod liver oil tablet
1 x CLA & green tea extract

Afternoon
1 x CLA & green tea extract
1 x L-carnitine & green tea Extract

Evening.
1 x L-carnitine & green tea Extract

Am I taking to much supplements?

Stench Blossoms

What does the rest of your diet look like?

SunnyDub1

Basically trying to cut carbs and increase protein intake.

Quick example.

Breakfast - eggs
Lunch - Fish or chicken with plenty of salad
Dinner - Fish or chicken or Beef with plenty of veg
Snacks - (twice a day) either: Greek yogurt /avocado/nuts/fruit/protein shake

spodoinkle

They wont do you any harm, but if you dont have your calorie deficit right, the CLA and L-carnitine wont make much odds for fat loss.

Oisinjm

Depending on the multivit you're taking there could already be loads of B vits in there. I wouldn't say you're over supplementing but you might save some cash if you drop the B Vits and get the same results.

Oisín

Inspector Coptoor

Reducing carbs is good, but eliminating them is unnecessary.
You should be trying to get some carbs in after training at least in a 1:1 ratio with protein.

I wouldn't rate the CLA at all.
You mention green tea extract - why not just drink green tea?

I'd just stick to the multivitamins & increase the fish oil tablets to 2 x 3 times a day.

Aquarius34

That's a pretty impressive supplement plan you have there. I think the green tea thing is way over hyped. Green tea is full of antioxidents, but's it's riddled with flouride and caffeine. It has more flouride and caffiene than regular tea, so it's not a good idea to be hyped on it. The flouride in the tea is natural however and nothing as bad as the flouride (chemical waste flouride) they dump into our water supply daily.

If you eat, fresh, natural wholesome foods and stay away from processed food you will get quite a good amount of your nutrition from just that alone. But I think you're doing fine but I think you could be slightly over doing on the intake of some vitamins. It's all about balance.

thegreatiam

you could put all of your food and vitamins into myfitnesspal. That will tell you roughly how much of each vitamin you are getting a day. you can see if you are getting enough from your food and make up the differences with vits.

pending no medical cause for taking vits you'll have a good overview of what you take in excess, and are lacking in dietary sources.

me for example, with my multivitamin calcium and glucosaminie tablets i found I take 400% rda of vitamin C, most of which is dietary, so i know i can drop vit c when i go shopping again. most other vitamins i seems to be ok with could use more minerals i reckon but im ok with that.aa

colman1212

Inspector Coptoor wrote: »

Reducing carbs is good, but eliminating them is unnecessary.
You should be trying to get some carbs in after training at least in a 1:1 ratio with protein.

Could you explain why someone should be getting carbs in a 1:1 ratio when trying to drop body fat? That doesn't make much sense to me. Surely carbohydrates lead to insulin spikes which lead to fat storage. She has good fats in her diet and greens which should provide her with energy.

Gummy Panda

colman1212 wrote: »

Could you explain why someone should be getting carbs in a 1:1 ratio when trying to drop body fat? That doesn't make much sense to me. Surely carbohydrates lead to insulin spikes which lead to fat storage. She has good fats in her diet and greens which should provide her with energy.

Less chance of fat storage pwo as body will use carbs for glycogen

Inspector Coptoor

colman1212 wrote: »

Could you explain why someone should be getting carbs in a 1:1 ratio when trying to drop body fat? That doesn't make much sense to me. Surely carbohydrates lead to insulin spikes which lead to fat storage. She has good fats in her diet and greens which should provide her with energy.

After training, glycogen stores are low & need to be replaced.
The 1:1 ratio comes from the requirement to provide amino acids to repair muscle fibers as well as any and all other cells the body needs to produce &/of repair.

Carbs are the body's preferred source of energy for respiration - the process that provides the energy for the process of growth & repair & all other metabolic activity.

A diet should be balanced. No MACROnutrient should be excluded.

Carbs are not the enemy. They shouldn't be eliminated.

colman1212

Inspector Coptoor wrote: »

After training, glycogen stores are low & need to be replaced.
The 1:1 ratio comes from the requirement to provide amino acids to repair muscle fibers as well as any and all other cells the body needs to produce &/of repair.

Carbs are the body's preferred source of energy for respiration - the process that provides the energy for the process of growth & repair & all other metabolic activity.

A diet should be balanced. No MACROnutrient should be excluded.

Carbs are not the enemy. They shouldn't be eliminated.

Yes I agree that carbs are required after training as your blood sugar is low and needs to be replenished. I'm not saying they should be excluded but a 1:1 ratio seems very high for someone trying to drop bodyfat.

Inspector Coptoor

colman1212 wrote: »

Yes I agree that carbs are required after training as your blood sugar is low and needs to be replenished. I'm not saying they should be excluded but a 1:1 ratio seems very high for someone trying to drop bodyfat.

So 1 scoop of protein averaging 24g protein plus 24g of carbs is too much?
Coming in at a "whopping" 192kcals?

Please.

BC123

spodoinkle wrote: »

They wont do you any harm, but if you dont have your calorie deficit right, the CLA and L-carnitine wont make much odds for fat loss.

Hi, can you suggest a website for calculating calorie deficit i.e. food intake v burnt from exercise, particularly one which gives suggested calories burnt from classes such as spin, circuit etc. Thanks in advance.

Inspector Coptoor

BC123 wrote: »

Hi, can you suggest a website for calculating calorie deficit i.e. food intake v burnt from exercise, particularly one which gives suggested calories burnt from classes such as spin, circuit etc. Thanks in advance.

My fitness pal
Fitday.com

These two are great for calculating the calories taken in from food side of things.

Very very difficult to calculate kcal expenditure from classes & perceived exertion.

colman1212

Inspector Coptoor wrote: »

So 1 scoop of protein averaging 24g protein plus 24g of carbs is too much?
Coming in at a "whopping" 192kcals?

Please.

Oops...I just read over your post. You were saying a 1:1 ratio post training. I thought you were saying a 1:1 ratio across the whole diet. My bad!