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Posted: 7/5/2006 9:03:58 AM | | Ok I am in a bet with my gf that I can get into good shape by the end of this year. I have already joined a gym and am working on loosing fat. I was in GNC yesterday looking for some kind of supplement to help me out to help gain muscle mass with lifting weights. The guy at GNC kept pointing me to really expensive things that I really had no clue what they were. I kind of figured he just wanted a sale or to make some comission. I want to ask you guys what is something that will help me gain some healthy muscle with a workout plan? | |
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Posted: 7/5/2006 9:32:13 AM | My son is in good shape with no extra fat on him and he takes
1. instantized 100% whey gold standard dietary supplement(double rich chocolate artificially flavored)24g protein per serving.
also
2. pro complex gainer(double chocolate naturally and artificially flavored) over 600 calories | |
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Posted: 7/5/2006 10:55:54 AM | | Whey and Creatine | |
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Posted: 7/5/2006 11:16:47 AM | | Basically a good whey protein, a good multi vitamin, adn some healthy fats such as Flax Seed oil, Hemp Oil, Udos Oil Belnd or MCT oil, also looking into taking ZMA before bed. | |
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Posted: 7/5/2006 12:01:32 PM | ^^^ i agree with d-rock
a good whey protein, with bcaa, branch chain amino acids, there are like five in human body, l-glutamine 2/3 of all, so look for protein powder that has about five grams per serving.
the omega three oils and vitamin c seem to be only other supplements that show any real advantage in good studies.
zma is about 50mg zinc, 450 magnesium, and 50 mg combo of b vitamins, with another element, the a the abbreviation, but i forget its name- but its what they claim makes the zinc and magnesium work better than just on its own. this product was produced by balco labs, the same one that gave barry bonds and that woman sprinter jones they're human growth hormones. the deal was that conti, the owner, would give them untraceable growth hormone, in exchange, they would do zma ads. so i would take its benefits with a grain of salt. a good multivitamin with the zinc, mag and b complex before bed would likely suffice - apparently you do two thirds of your body recovery and muscle repair during sleep, therefore more usefull at this time of day. as well ya will use or urinate vitamin c every 12 hours so maybe 500 mg in morning and before bed. i really don't care, nor do i work out to get big, just to get out kinda thing, but i know this advice will do no harm.
another thing they have found is the human body, regardless of frame/body size, will use only 20 -30 grams of protein per 2-3 hours. this is why you'll see this new diets recommend bunch little meals through day, apparently the body will use it more effeciently. so perhaps a scoop of shake hour before workout, a scoop within half hour of end of workout, a meal couple hours later. find bunch of meals a day just not doable for most of us with lives, but this may help a little in efficiency.
the creatine a bit much if ya just starting, and i don't belief it the health risk some folks state, but overkill if ya starting out. | |
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Posted: 7/5/2006 12:16:37 PM | | no supplment will work or give you much of a benefit if your diet isn't in check. That means eating 5-7 small meals throughout the day, consisting of lean protein, non-refined carb source like oatmeal or fruits and vegetables and some good fats as D-rock pointed out. I personally use, Udo's choice oil, Optimum Nutritions whey, multvitamin/mineral, antioxidant complex and an occasional meal replacement when I'm pressed for time. If you go to the supplement store most people in there don't know much about the stuff they're selling and like you said trying to usually make a commision. Plus they're only gonna tell you whats written on the box from the manufacture when they claim their protein powder or meal replacement supplment is the best on the market and will make you huge blah blah. Bottom line is there no supplement out there to replace real raw freshly grown food and egg whites and oatmeal gives your body the same products after its broken down then if you were to take one of these high priced supplements. Use them for convenience but their not the magic bullet to getting in shape. I use tons of whey protein simply because its easier then cooking a dozen egg whites. If I had the time though I would always choose real food over something made in a lab. Thats just me though... | |
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Posted: 7/7/2006 2:11:43 PM | Whether your objective is to lose bodyfat or add some muscle mass, your diet has to be formulated for your goals. Like JP said no magic pills out there will make you thinner or bigger without a proper diet, compound training and sufficient rest. It's hard work and dedication...
But there's some good supplements that you can add to your diet and training regime that will help synergize your body to greater gains...
1.Protein...why? Proteins have the primary functions to repair, rebuild and recover from damage of all bodily tissues, the maintenance of enzyme levels, and hormone production.
Which one to choose?
Whey protein, both isolate and concentrate, also contain a rich source of branch-chain amino-acids. Post-training when the muscles require easily digestible, and rapidly absorbed protein, whey is ideal.
Highs...Cheap,fast digesting, 100% BV (Biological Value).
Lows...rapidly absorbed so this is not ideal for night time.
Micellar casein, an extremely slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off. In fact, studies with this undenatured form of isolated casein protein have demonstrated it to sustain steady amino acid elevations for an incredible 7 hours. Which is why casein protein is the best choice before bedtime!!! (P.S. Low fat cottage cheese is casein protein which is why lots of bodybuilders choose this before bedtime...cheaper!!!)
Highs...slow digesting for night time feeding, 80% BV.
Lows...expansive, not ideal for pre and post workout recovery drinks.
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2. Creatine...why? Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the "power" that drives muscular energetics. When a muscle is required to contract, the bonds in the ATP molecule are split, yielding ADP (adenosine-diphosphate). The energy released by breaking this bond powers the contraction of the muscle. When ATP is depleted within the cell, the cell can no longer contract. There are several methods by which the body rebuilds ATP. The fastest method, without oxygen, is through CP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. This phosphate portion bonds to the ADP, turning it back to ATP. Once CP stores within the cell are depleted, the body must use other methods to replenish ATP.
In other words, the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise.
5 grams...pre workout with 20-30 of simple carbs and 20-30 grams pf protein.
5 grams...post workout with 80-100 of simple carbs (dextrose or maltodextrin) and 20-50 grams of protein.
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3. Mutli Vitamins...Multivitamin and mineral supplements are perhaps the most important single supplement that can be consumed by bodybuilders and athletes.
For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients. Becoming deficient in just one of these essential vitamins or minerals breaks down the metabolic pathway that produces optimum efficiency and performance declines. Not good! Daily consumption of a high-potency multivitamin/multimineral formula may help ensure the presence of essential cofactors necessary for thousands of metabolic reactions.
Just take your multivitamin/mineral formula first thing in the morning, and IMMEDIATELY after your weight training, take one multivitamin/mineral plus your extra antioxidants or even better try to find one with added antioxidants.
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4. BCAA...Branched Chain Amino Acids are held in high regard in bodybuilding circles and justly so. They are the three most important amino acids in the manufacture, maintenance and repair of muscle-tissue. All three exert a strong synergistic effect.
Using just Valine or Iso-leucine does little as far as anabolics is concerned but both, when dosed in the right amounts, enhance the effect of the all-important Leucine. As with certain other supplements, the relative dose is more important than the overall dose.
It is believed that a 2-1-2 equilibrium in Leucine/Iso-leucine/Valine dosing yields the best results. The dosages listed are the FDA recommendations for taking the individual BCAA's. BCAAs are used medically to treat headaches, dizziness, fatigue, depression and irritability as a result of protein deficiency.
BCAAs are always best used together. A little useful stack advice: BCAAs stack well with B-complex vitamins. BCAAs are so good for your body that you can take them anytime and any way. Serious male bodybuilders must aim for 10 -- 25 grams daily.
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5. Glutamine...L-Glutamine is a non-essential amino acid that is present in the body in large amounts. At some times it forms 60 percent of your total amino acid pool. Because it passes through the blood-brain barrier rather easily it's often called brain-food.
It may aid memory recall and concentration. In the brain it converts to glutamic acid, which is essential for brain functioning and increase GABA (gamma-amino-butyric-acid, another popular supplemented amino) needed or mental activities. It is used in synthesis of muscle-tissue.
We all know we need nitrogen to get big, but too much nitrogen in the body could cause ammonia in the brain. Glutamine helps to get rid of it by attaching itself to the nitrogen and forming glutamic acid, then escorts it out of the body. Glutamine is also one of the main building blocks in the genetic coding.
What's amazing is how everyone, regardless of lifestyle, can derive supplemental benefits from its use. Here is a brief list of the possible applications of supplemental glutamine.
Improves athletic performance
Improves brain functioning
Stabilizes blood sugar
Helps the heart function
Strengthens the immune system
Maintains the health and functioning of the gut lining
Decreases alcohol cravings
Decreases sugar cravings
Helps with wound healing
Helps maintain proper acid/alkaline balance
Possible cancer benefits
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6. Testosterone boosters...As most of you fellow bodybuilders know, testosterone is the male hormone responsible for the development of the male sex and reproduction organs; in addition to also promoting male characteristics such as a deep voice, facial hair, increased levels of muscle mass, sex drive, aggressiveness and confidence. Men's testicles produce this hormone in large quantities while female's ovaries produce some of it in very small quantities.
Low levels of this hormone create metabolic issues that have immediate and long-term consequences for the person suffering from a deficiency.
Here's some products that can help elevate your test levels...
ZMA...A scientifically designed anabolic mineral formula. This formula consists of Zinc Monomethionine Aspartate, Magnesium Aspartate and vitamin B-6.
This all-natural product has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes. Hard training athletes typically deplete the body from these essential minerals.
6-OXO...is short for 3,6,17-androstenetrione, is a very powerful androgen metabolite that increases testosterone levels naturally through a suppression of estrogen levels (the hormone that females produce in high amounts and that gives them their female characteristics).
Eurycoma Longfolia...Eurycoma Longfolia unbinds testosterone from a hormone called SHBG (sex hormone binding globulin), which prevents the absorption of testosterone into the receptors. Taking Eurycoma, helps the body free bound Testosterone into Active Usable Testosterone by lowering SHBG (sex hormone binding globulin) by an average of 30%.
Tribulus Terrestris...Because of the plants reputed benefits, athletes have used Tribulus Terrestris extract dietary supplements to boost energy levels, to promote healthy hormone function, to enhance muscle tone and to support athletic training. Although it's unclear how Tribulus Terrestris extract exerts its effects, scientific research has suggested several possible mechanisms of action.
Tribulus Terrestris contains steroidal saponins, alkaloids, and flavanoids, and its protodioscins content is believed to be responsible for its effects on hormone, libido and body composition.
Clinical research has shown that Tribulus Terrestris may support healthy libido function in humans, and that it may also support healthy blood pressure and healthy cholesterol profiles.
Viraloid...Viraloid is a natural blend of steroidal alkaloids derived from high sterol containing plants which ensure an increase in the body's own production of testosterone by increasing the Leutenizing Hormone levels in the body. This is a great product for anyone who is looking to boost their hormonal levels naturally.
Horny Goat Weed...How did Horny Goat Weed get its name? Centuries ago, Chinese goat farmers noticed that both their younger...and older goats experienced sexual rejuvenation after eating the Epimedium plant...or, in more general terms, Horny Goat Weed.
How does Horny Goat Weed work in the body?
Epimedium contains a compound known as lcariin that helps stimulate the nerves throughout the body. Advanced studies reveal that this stimulation effect is particularly experienced in the genital area of the body.
What else is in your formula?
Our exclusive formula contains a comprehensive blend of testosterone-boosting activity from standardized extracts of epimedium, yohimbe and tribulus. These herbs have been proven around the world in clinical studies to boost libido in both men and women. Long used in the Peruvian culture, Maca has been added for its renown energizing effects. Niacin and Ginkgo help increase blood flow and circulation throughout the bodies' intricate circulatory system.
These are supplements that are proven to work....
Enjoy!!!
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Posted: 7/7/2006 2:54:20 PM | I use Optimum Nutrition 100% Gold Standard Naturally Flavored Whey Protein; their naturally chocolate flavored protein, IMO, doesn't taste as good as the artificially-flavored Double-Rich chocolate, but it's still good. I still need to try the natural vanilla.
Anyhow, DO NOT buy from GNC! They overprice things a huge amount. I bought a 5 lb tub of Optimum Nutrition Whey Protein from them and it cost $50, I saw how ripped-off I was when on the internet I found out I could order it for $25 dollars. With taxes included, it costs about $30, which is still $20 cheaper. Order it online.
Two reliable online sources are www.vitacost.com and www.dpsnutrition.com. Vitacost is stationed in Florida, and took a week to get it shipped to me via regular shipping (you can get 3-day shipping or overnight shipping for more $$$). I am New York state, though. dpsnutrition is stationed in Pennsylvania, and when I called them to ask about my order (if it had shipped), the lady on the phone asked me why I had spent extra $$$ for 3-day shipping as they are in PA.
So depending on where you live, consider the time it will take them to ship it to you. | |
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Posted: 7/7/2006 3:08:12 PM | I agree...
www.bodybuilding.com has one of the best prices on the net!!! | |
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Posted: 7/7/2006 3:11:59 PM | | I will add 2 more important supplements that I didn't add, but are very important.... | |
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Posted: 7/7/2006 3:25:58 PM | Here's the 2 other excellent supplements....EFA and CLA are very important supplement when dieting!!!
EFA's...As you probably know, consuming dietary fat is an important part of a fitness orientated lifestyle, and more importantly, overall health. Fats can be broken down into two basic groups, saturated and unsaturated. More importantly, fats can be labeled as essential and nonessential.
Essential fats must be consumed through ones diet because the body cannot synthesize them.
The Essential Fatty Acids
Alpha linolenic acid (LNA) (omega-3) which can be converted into:
Eicosapentaenoic acid (EPA) (omega-3)
Docosahexaenoic acid (DHA) (omega-3)
Linoleic acid (LA) (omega-6) which can be converted into:
Gamma linolenic acid (GLA) (omega-6)
Dihomogamma linolenic acid (DGLA) (omega-6)
Arachidonic acid (AA) (omega-6)
What Do They Do?
Energy Production
Diffusion of oxygen into the bloodstream
Brain and nerve tissue development
Control cell membrane fluids
Stabilize insulin and blood sugar levels
Anti-inflammatory effect
Helpful in inflammatory conditions
Strengthen immune system
Reduce water retention, by assisting in sodium and water removal.
Calming effect and regulates mood
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CLA...Conjugated Linoleic Acid (CLA), is a naturally occurring free fatty acid found mainly in meat and dairy products, in small amounts. CLA was discovered by accident in 1978 by Michael W. Pariza at the University of Wisconsin while looking for mutagen formations in meat during cooking.
CLA is research proven to build muscle, reduce body fat, and induce an optimum cellular environment for improved health!
Since this research has surfaced, a more economical and efficient way to get the required CLA has been devised. Through advanced lipid technology, a CLA synthesizing process allows for precision intake through premeasured softgel capsules. This allows for precise CLA intake at determined time intervals without the high calorie food consumption. Not only has CLA been shown to increase muscle mass while reducing body fat, studies have also shown remarkable anti-catabolic, antioxidant, immune enhancement, and anti-cancer benefits. Several other studies have even revealed dramatic cholesterol reducing effects. All this from a structured lipid. A designer fat if you would. | |
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Posted: 4/5/2008 5:16:30 PM | Sorry to bump an old thread, but you know you get reamed if you make a new one.
I am re-evaluating my supplement intake today. Would like critique, please.
-----daily
multi (I like Kroger brand Complete, its a good generic Centrum knock-off with some extra aminos)
fish oil 4000mg/day (brain food!)
B complex + C (convert those calories to muscle!)
extra C 1000mg (just because)
Sugar Free Fiber Choice + Calcium 2 wafers/day (I drink a lot of MRPs {meal replacement proteins} to make up for not getting enough protein in my diet, this makes sure I get my fiber although I'm probably ok)
-----as needed
zinc/mag supplement for DOMS (delayed onset muscle soreness) it also contains a milk protein called Micro Lactin, for soreness
Various Thermogenics- yeah I cheat, I vary the brands so I dont get used to any particular one
-----still under consideration
I'd like to find a biotin supplement or something for hair and nails. I want to grow my hair longer and its sort of fine and straight. Looking for suggestions for baby fine hair. It may look like normal hair but it sure doesnt act that way, anyone with fine hair knows what I'm talking about.
Do I need E? I spent more time in the sun than I should. I am careful to protect my skin but I still get a lot of sun. I live at the beach and have an Irish complexion. I'm big on hats and zinc oxide. Other than safe sun habits, what else can I do or take? I'm 44, no lines and I'd like to stay that way. I have normal/combo skin. I am not giving up the beach, so I need serious protection.
Thanks in advance for your opinions and critique. | |
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Posted: 4/5/2008 6:29:34 PM | Sounds awfully nerdy/geeky/complicated/$$$, but it's your time and money.
I suggest you drop all of it and switch to a fresh foods-only diet, plus nuts, seeds.
If you insist on supplements, stick natural to suplements like mushrooms, algae, seaweed, plants extracts, etc. Avoid ALL sythentic stuff.
Do you eat any food? :)
Don't worry about the sun, Just don't get overexposed and burned. You need exposure to prevent Vit D3 deficiency, which is widespread after years of all the scare-mongering about sun. One guy estimated the anti-sun crowd CAUSES 600K cancers, mostly cancers of reproductive organs, world-wide due to the sun/UVB not being allowed to product Vit D3 in the skin. The sun brought this far, and now it's evil?
For sun protection, you can't go wrong with broccoli:
http://www.sciencedaily.com/releases/2007/10/071022171929.htm
Eating broccoli frequently (don't need it everyday), in the sunny months should help your skin to resist damage. Broccoli is amazing stuff for lots of reasons, as is everything in the Brassica family, cabbage, brussels spout, cauliflower, kale.
If you can't find a really good, unsweetened whole-wheat bread perhaps with wheat bran added, buy a bread-maker and make your own starting with a whole-grain floor and add whatever extras like raisins, ground nuts/seeds, oat bran, etc to make a really dense bread that is very filling and long lasting. A thick slice of that plus some fruit is a complete breakfast. | |
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Posted: 4/5/2008 6:30:53 PM | | correction: "produces Vit D3 in the skin. The sun brought us this far, and now it's evil?" | |
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Posted: 4/5/2008 9:31:44 PM | Sounds awfully nerdy/geeky/complicated...
Sounds like me, hehe.
Do you eat any food? :)
Yes, I pretty much follow an anabolic diet. I try to eat every 3 or 4 hours, although lately its been hard. I can't go completely raw because I am a carnivore. The thing about that is, I really cant eat more than 2 or 3 oz. of meat at once. I do try to eat so that I avoid blood sugar spikes, so I just eat often. Maybe 500 calories 4 times a day on training days, about 1800 on off days. When I reach my goals, I will stay around 2000 a day.
I love broccoli, thats easy. I might look into a bread maker, that sounds like a great idea.
I really want something to protect my fine hair from breaking when it gets long. I've been looking at biotin supps, but I'm not sure they really do anything. | |
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Posted: 4/6/2008 3:38:25 PM | I've been lifting consistently for the past year and have tried pretty much every supplement known to man. For one, stay away from GNC. That place robs you. Order your supps off the internet. My biggest problem has been finding energy for good, long, and intense workouts when I'm in the weight room. I bought this stuff called Lipoflame and Amplify 02. Lipoflame is a fat burner and energy supp but it is different than caffeine/ephedra yet gives similar effects to ephedrine without the harmful sides and there are no jitters or crash effect.
The amplify 02 burns fat and is a Nos inhibitor that gets you real pumped and gives you lots of energy when lifting weights. I stay in the gym for 2 hours + when i take 2 lipoflames and 5 amp 02's before I lift. Before, I would be in for an hour max and then done.
Also, if your goal is to burn fat, you gotta get your diet in check.. It is sooo important. A good rule of thumb is to ingest your body weight x 10 in calories with the breakdown like this ... 30-35% of cals in protein, 10-15% carbs, and 50-55% of your cals from fats (good fats like olive oil, natty peanut butter, fish oil, etc.) So if you weigh 190 pounds, make your caloric intake goal around 1900 cals with the necessary breakdown among proteins/carbs/fats. Also, I would do cardio every morning on an empty stomach and aim for 65-70% of your max heart. Do cardio for 45 mins. To figure out your what your heart rate needs to be use this formula, (220 – your age) * .65 and (220 – your age) * .7. So for a 22 year old for example, the target heart rate would be (220-22)*.65 and (220-22)*.7 = 128.7 and 138.6 . 128.7-138.6 would be the target heart rate for a 22 year old. | |
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Posted: 4/7/2008 1:34:00 AM |
I bought this stuff called Lipoflame and Amplify 02.
Both thermos? I've been taking BioTest Hot Rox, I like em well enough. I also use Nitor from AtLarge.
I don't really like the way they make me feel, so I cycle them.
I don't like creatine at all, it dehydrates me and it's just not worth it, and so many of them are combined with dextrose which I dont like either.
Im about 40/30/30 protein, carbs, fats. I can maintain that ratio with shakes pretty easily. Only things I really avoid are refined sugar, refined flour and artifical sweeteners. I am not giving up meat but I do eat a lot of raw veggies.
I'm still wondering if Biotin really does anything. | |
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Posted: 4/7/2008 2:42:57 AM |
I stay in the gym for 2 hours
Just quitely, laws of diminishing returns start to kick in around the 45 minute mark. This is why after a year in the gym taking every supplement you can find, you still feel comfortable listing yourself as thin.
I would personally suggest you re-evalute your exercise and nutrition plan with the help of an expert. My best gains come from a five day split of around 45 minutes a session, not including warm ups and stretches. Cardio is done early in the day.
Get in the gym, think big, lift big, get out of there, be big. Eating properly and obessing less with supplements will probably help as well. | |
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Posted: 4/7/2008 5:21:56 AM | I know what you're saying CT, I think that's a different thread. It's not "obsessing", it's re-evaluating. ;p This all started because I want to grow my hair out, lol.
I agree with the 45 minute thing. I was using kettlebells for variety, but I need a heavier bell, so I'm back to barbell. Get in, lift heavy, get out, yeah.
That's another thread...
I guess I'll try the Biotin, it's not that expensive. | |
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Posted: 4/7/2008 8:37:52 AM | Isn't biotin in eggs?
Looking back at the age of this thread and seeing it was 2006 AND that the OPs account is still around, I really can't help but wonder if the OP met his goal by the end of the year. Or even if he failed what he could tell us he tried that did not work for him.
I agree, more food. Oster makes a great breadmaker, btw. One with dough mode is great for pizzas, some these days cook jam/applebutter (very healthy!). I make the potato bread recipe for softness and then omit 1/2 cup flour and replace it with a whole grain cereal mix like 7 or 12 grain cereals. The kind you cook hot in the morning, like oatmeal.
That much vit C in the common ascorbic acid form gives most people flatulence and sometimes diarhea. Ester C is much gentler on the stomach.
But I'd throw it away and start your morning workout by juicing. I hand juiced 5 oranges this AM -- call a preworkout warmup.  WAY better for you than any pills.
You trying to gain bulk add two walnuts a day. They keep well in the freezer. You want the oils as fresh as possible.
You want a great source of fats and vit E -- 75 ALMONDS, which I've been doing for about half a year now because I wanted a natural source of vit E. This is 105% of you RDA of vit E plus all the magnesium you need for a day plus a whole bunch of other good stuff. You want 3 ounces a day. This chart shows the nutrients for one ounce:
http://www.nutritiondata.com/facts-C00001-01c20no.html
so multiply times 3. It's an easy portable snack with lots of the healthy fats and a megaload of fiber.
With this addition of almonds alone you can drop your idea of buying a Vit E capsule, half your calcium supplement(at least), skip the fiber supplement and rest assured you're getting a fantastic multimineral as well as some of the most healthy fats second only to olive oil(of those commonly available). 2- 12 ounce bags at my local chain drug store is $7 for the non salted ones. That is 8 days worth for less than a dollar a day. And it's a real food source. A superfood.
Most big grocers even sell bulk versions even unsalted raw ones. HUGE natural anti inflammatory because of the omega 3s -- btw now you can probably drop half of the fish oil you're taking, too.
Now if you will just split the difference, please send me a check for half of all the money you are going to save on supplements. Send your check to:
Old & Wise Fellow Fish
Land of 10,000 Lakes
Lake #2481 cottage 3
Twin Cities, MN
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Posted: 4/7/2008 9:31:32 AM | | check out a supplement called NOXplode. I started taking that stuff and within a few weeks, my veins were popping out of my shoulders. however, it may work for some and not for others. it worked for me though. | |
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Posted: 4/7/2008 10:19:10 AM | "NOXplode"
Could there have been any other contributing factor for the out-popping veins than NOXplode?
Is "veins were popping out of my shoulders" desirable? :) | |
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Posted: 4/7/2008 11:32:47 AM | For one thing first of all, there are alot of supplements and powders that you can mix and match with, but everyones body is different and reacts different to everything than the next person. So you have to really try different things for a period of time to really see what certain products do and may not do for you.
Stick with the basics first and foremost. Your protein consumption, all be it with powder or food, your carb intake for energy, your Essential fatty acids, fish oils and so forth, your diet in general, your "nutrient timing" and your workouts. Everything else is basically an "addition" to what should already be the foundation to success or gains that you are looking for.
You have to make sure you DO NOT "OVERTRAIN" also. Too much hinders the gains you are aiming for and maximize overall. Sleep is also very important. There are alot of simple things that get overlooked. so many people want the giant magic pill, yet everything under that they don't have lined up for success. That's doing it backwards.
Work on compound exercises to build your core, your foundation so you can eventually pack on the mass and muscle to that frame. In order to add muscle you h ave to lift heavy, and if your core and your frame is fragile and weak, you will have results of mostly injuries and tweaks and not going in the direction you want. You don't build a building on a weak foundation right? your body is no different.
Begin with the basics, the "commen sense" aspects of weight training and gaining weight and muscle first and slowly incorporate more as you get adjusted gradually. "Nutrient Timing" is so critical if you want the results, where most people don't even know about or have even heard of. "WHEN" you eat is just as, if not, more important than "WHAT" you eat, keeping in mind that you can't expect to just eat crap and expect results....but "when" you consume your protein and in conjunction with what other foods or proteins can also be an added advantage as well. The "WINDOW" as most people are familiar with that term refers to the "WINDOW" to where your body is most vulnerable and apt to take the proteins and carbs and all the nutrients you give it to it's most beneficial use and not waste anything. The 30 min. before and more importantly "after" your workouts are crucial as to when you need to take a carb/protein combination as well as certain supplements, depending on what you are taking. Before your bed time/rest is also crucal when you consume some protein as well. This missconception about not eating after 6 or 8, or whatever it is is a bunch of "JUNK" you cannot go 12 hours till 8am the next morning without having anything in your system if you expect to gain OR lose weight. At that time of the night it's "WHAT" you eat, not "WHEN" you eat it....you can eat after 8pm if you EAT HEALTHY FOODS! just don't eat the crap and you are fine.
So there are hundreds of different ways to go about it, so remember that its a "process" and a journey, not a "quick fix". Once you realize those things you will see progression if you are doing things right and you will make it a lifestyle change not a quick temporary change.
And by the way...ZMA is also in my supplement list that I have been taking for years, and it DOES work for getting better sleep. You have to have adequate sleep if you want to see gains. | |
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Posted: 4/7/2008 11:44:41 AM | ZMA is very similar to the ETS zinc/mag supp, and yes I find is does help me sleep.
Guys, thanks for the other advice, but I really wanted to talk about supps. | |
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Posted: 4/7/2008 12:11:02 PM | | yeah, there were other factors. a good diet and a ton of exercise helped me to shed fat. the NOXplode just seemed to get my blood flowing and provided some energy for workouts. it had a second gear too. they were only popping out of my shoulders during heavy workouts. I didn't look like a meat head gym rat!;) | |
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