Help please...

[blondambition]

43 yo female getting back into the gym. Previously I trained hard at the gym with moderate results. For the past 6 years now I have been sporadic and not disciplined. Wanting to get back into training hard again. Need help with motivation. I work 12 hour days, 3 days on 3 days off then 4 days on 4 days off. Also would like input on supplements for burning fat and gaining muscle as well as a good diet.

Help please!

Thanks!

[Mr.X]

start with diet...

what do you eat now?

[blondambition]

My diet could be better but it isn't so bad. I eat chicken, beef, pork, turkey, eggs, sometimes some bacon, salads veggies, whole grains. My downfall is when I go out to eat sometimes I am tempted to have the bad foods like french fries. Also, I love wine and have a glass or two just about every night. As I am typing this I can already see the problem. I guess I just got comfortable in being something I don't want to be.

[blondambition]

For protein I eat chicken, beef, turkey and pork, cottage cheese, cheese, and eggs. I eat salads,veggies, whole grains, whole grain cereals, homeade pizza, some fruit and potatoes. I eat protein bars (Luna bars or cliff pretzel peanut bars) when I don't have time for a meal or a snack. I do consume red wine and sometimes a cocktail or two.

What type of clean diet would be good for leaning up and putting on some muscle? Can you list an example or would that be too time consuming for you?

It looks like I will have to sit out upper body for awhile as I hurt my shoulder about a month ago and training upper body is not allowing it to heal.

Any help or advice is appreciated!

[blondambition]

I have a decent diet but need to clean it up. I eat chicken, beef, turkey, pork, cottage cheese, cheese, milk (with cereal) and protein bars for protein (will be changing the bars to protein shakes). I eat veggies, lots of salads. For carbs I eat whole grains (rices breads, oatmeal, cereals etc.). I eat some fruit but not alot. My vice is good red wine.

After reading info on this site I have decided to go it au natural as I feel like I have some hard training to do and cleaning up my diet first. I don't knock those who use AS but feel I have work to do before I would even consider it.

I appreciate all the help!