Wasn't sure where to post this so hope this is the right sub-forum for it. I have jumped with both feets into a life change back in October 2016 and lost some 24kgs till now. Still have 5-8kgs more to go to be in decent shape but I am getting there.
I know that in order to order to keep the weight off I need to do changes to my life style as I can not live on a diet! So I am thinking to start weight training more consistently at least a couple of times per week. While main concern is keeping the weight off I would also like to 'bulk' some muscle and be able to see some progress as a consequence.
How would you advise my to start in terms of supps?
- whey protein shake after training?
- creatine?
- any pre work out?
- advises on food cycling?
- some 'all in one' product?
- anything for recomp?
Thanks!!!
Losing and maintaining weight is about calories in; quality; and expenditure.
There is no magic pill for diet or maintenance, but the answer is in the previous sentence.
Supplements only serve to give you a slight edge over none at all.
"Whey proteine shake after training"
I'm assuming you are referring to the 'anabolic window of 90 minutes post workout' which I believe isn't as important as just eating good healthy foods. Avoid 'boxed' foods, and favor organic and grass fed beef for protein over a shake if you can.
The benefit of whey protein over casein for instance is the faster digestion and benefits gained, but do not discount casein protein. They are both deprived from milk. Whey will be a thinner consistency and in my opinion more flexible because I can mix it with grass fed organic whole milk.
"Creatine"
This is probably one of the most tested supplements, and I advise you to read up on it.
"Pre-workouts"
There are two types of pre workout supplements. Stimulant based and non-stimulant based.
Start with non-stimulant based if you do decide to use one. I used to use one after my morning coffee (kick starter) and then off to the gym 30 minutes later. It worked out great. You will get quite a few recommendations.
"Food Cycling"
I think you are referring to carb cycling. There are others such as intermittently fasting; the warrior diet, etc. This may be more dependent on your exercise routine schedule. If you can train fasted, the better this would fit. I don't think at this point you should be too concerned.
Fasted Cardio has it's benefits.
"Some All-In-One Product"
The only all in one I can think of that may apply could be a 'meal replacement shake'. Is this what you are referring to?
Not needed if you eat healthy. A lot of cruciferous vegetables, good protein, and a lot of water. Real food is best.
"Anything for Recomp?"
You are trying to maintain or continue to lose more weight. I suggest you continue on course and not worry about recomp yet. Get your body fat down to 15% or below, continue to lift. Do remember, resting is just as important to your progress as anything. The anabolic window for rest is one to a maximum of 2 ash days before having to stress that body part again. The rest resets you and maximizes your efforts.
For example: 3 on 1 off routine
Day 1. Chest and Arms
Day 2. Legs and Calves
Day 3. Back and Delts
Day 4. Off / Cardio
Day 5. Repeat day 1-4
After you feel confident your body fat and composition is to your goal, then you can start working towards a bulk.
This is something to address later.
Good luck!
