No Clue What to Do
- 01-19-2010, 12:31 PM
No Clue What to Do
So I've never taken any kind of supplements in my life before, so I have no clue where to start. Can anyone help me out? I'm 5'6" and 152lbs at 10% BF. I want to try to gain some more size, but I don't want to get fat. I workout 5-6 times a week. I'm not looking to take any kind of crazy supplements that I will have to be on any kind of liver support or stuff like that. I'd rather stick just to things like proteins and amino acids. That sort of stuff. I also don't have a clue on how much of things I should be taking. So could anybody help me out? Maybe even exact products to take.
- 01-19-2010, 12:45 PM
And add more protein into your diet and you should see good results if you are training properly.
- 01-19-2010, 12:59 PM
as mentioned above, all those supplements are basic staple supplements, start with a protein supplement, i prefer all the whey's protein but many other companies make high quality proteins, creatine, i usually go with universal storm because for the price you get a lot, but others such as controlled labs green mag always get amazing reviews, and fish oil, i usually take champion nutrition fish oil because it's cheap and it's a decent company....it's all a matter of what companies you like, do your research on here and find out which you would be interested in, i'd also throw in a multi vitamin, i'm taking now adam's multi vitamin
01-19-2010, 02:00 PM
don't get caught up in expensive creatines, just get basic creatine monohydrate.
your diet is where gains are going to come from. figure out your BMR and add 500-1000 calories from clean sources of protein, fat, and carbs
01-19-2010, 04:51 PM
Yeah I know diet has a lot to do with it and I eat pretty well.
As for protein right now I'm actually taking Myofusion Protein. One scoop with milk post workout. Then I'm also putting L-Glutamine in there too.
01-19-2010, 05:04 PM
01-19-2010, 07:27 PM
01-19-2010, 07:42 PM
I feel like NO products give me a good intensity boost which puts is always helpful in squeezing out those few extra reps or rest/pause sets, which will put some weight on. I also feel like my muscles are alot harder and more defined when I bring up my intensity. Ofcourse protein, creatine, and a multi vitamin are essential. I like to supplement with ZMA and good fats (almonds) before bed for a little test boost. Make sure your getting protein throughout the day... Its one thing to get 300 grams of protein in a day, but if you get that all in 3 meals, its going to put alot of stress on your kidneys and not all will go towards muscle maitenance/building. Space out your meals, eat frequently and keep a steady stream of protein. Casein is beneficial especially before bed and when you know you will not be able to have a snack for a few hours at a time.
01-19-2010, 08:40 PM
01-19-2010, 08:51 PM
Well I'm sure your body starts to get used to it just like a workout routine ya know?
01-19-2010, 09:34 PM
01-19-2010, 10:48 PM
Protein - make your own weight gainer if you want to bulk EX: buy ON Whey Protein. use 2 scoops. mix with milk, 1 egg, fruit (strawberries, bananas, berries...etc), oatmeal dry oats for carbs, ice cream and a few ice cubes. Take 2 a day
Creatine - if you want, you can go with brand creatine, but IMO i would just get creatine monohydrate. for the first week, called the "loading phase", consume 25g for 7 days. everyday after that only 5g. u can do this pre or post workout. i like post
Pre workout - i never suggest to get pre workouts. once you start relying on them u are in trouble. when the day comes that u cannot have a pre workout drink, u have a terrible workout.
BCAAs - self explanitory
Multi Vitamin - ...
If you wanted to run a supplement to get you started that is safe, natural and you will produce huge strength gains, look into PRIME by USP labs. But i think you will do great off of the supplements i just listed above and what others tell you on here
01-19-2010, 10:53 PM
01-20-2010, 11:10 AM
The BCAA's these are Branch Chain Amino Acids right? What are some tips on those?
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