need a lil help some supps

SweetLou32937

New member
hey im 16 and going to be bulking in a lil while and am setting it up early.
i decided to try (other suggetions welcomed)
AAGK-6g a day 3morn and 3 pre-workout
Bcaa's- 15-30g a day pre and post workout
Beta-alanine 4g a day pre and post workout
Cee 6g a day 3g morn and 3g pre-work
L-Glutamine 15g a day 5g pre/post/before bed
Zma before bed
and maybe sesathin 3 1.25ml doses (im an endomorph and want to try and keep somewhat lean)
Deit will be clean all the way, (being an endomorph i cant afford otherwise). Lifting 5 days a week with 3-5 cardio sessions a week.
By the way does CLA work at all or should i save my money?
 
5 training days a week is a bit of a risk for over-training. Try to at maximum go 4 days.

I would replace the CEE with MONO if you can. Or atleast use NEOVAR.

I'm not a fan of CLA, but some people like it. You may want to research that a bit more.

I'm glad I didn't read any where about you taking or wanting to take a PH/PS at 16 - that's a break from most post that I've come across lately.

*Basically, the supplements that I would suggest to you... Protein, BCAA's, Multi-Vitamin and Beta-A. ZMA isn't going to do much for you at 16. Just eat, sleep, work out smart and you'll grow like a 35 year old on juice!*

Compound movements like squats, dead-lifts, bench and pull-ups will aid you the best in overall development. Lift smart and in great form and be for you know it, you'll see great results.

Good Luck!
 
thx

thx for the reply ill drop the zma, but exactly how CEE is in neovar?
i've tried mono but hate the bloat so bad. I was thinking a split of chest-mon, legs-tues, back-wed, thurs-off/cardio, friday-arms, sat-shoulders, sun-off/cardio. if not that then wat do u recomend?
 
SweetLou32937 said:
thx for the reply ill drop the zma, but exactly how CEE is in neovar?
i've tried mono but hate the bloat so bad. I was thinking a split of chest-mon, legs-tues, back-wed, thurs-off/cardio, friday-arms, sat-shoulders, sun-off/cardio. if not that then wat do u recomend?
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chest/tri's - shoulders/legs - back/bi's - cardio - and last day SQUATS. going for strength at your age will pay off later, you have plenty of time to "get huge" build a good foundation now and you'll have great things to build on, if your foundation is weak.....well try and build a house with a fu**ed up foundation....know what i mean?
 
lennoxchi said:
chest/tri's - shoulders/legs - back/bi's - cardio - and last day SQUATS. going for strength at your age will pay off later, you have plenty of time to "get huge" build a good foundation now and you'll have great things to build on, if your foundation is weak.....well try and build a house with a fu**ed up foundation....know what i mean?
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never thought of shoulders/legs, sounds fun :). but i never really liked the chest/tris and back/bis split. by the way ive been working out for about 6-7 months now. went form 160 at 22% bodyfat to 135 at 7% bodyfat, then up to 170 with 13% bodyfat. im currently cutting. also im 5ft 8inches tall. with this split what sets/reps do u recomend and how long are the workouts generally?
 
SweetLou32937; said:
thx for the reply ill drop the zma, but exactly how CEE is in neovar?
i've tried mono but hate the bloat so bad....
Click to expand...
NeoVar is a blend of three synergistic compounds, CEE, Banaba Extract, and Rhodiola. Only AN can say for sure how much of what is in the blend. Understandably, though, AN would not do this for proprietary and competitive reasons. So, one can only attempt a guess. My estimates are the following per capsule: CEE 400mg, Banaba Extract (1% Corosolic Acid) 100mg, and Rhodiola Rosea (3% Rosavins) 100mg. Total of 600mg per capsule of compounds. My estimates can be way off, though, so they should be understood as such.
More important, though, is that the combination of Banaba and Rhodiola in the blend puts Neovar in a completely different league than straight CEE products. Nutrient partitioning, optimization of phosphocreatine levels, and so on. Without bias, an outstanding product.
 
Instead of the CLA, and possibly the sesamin get a GOOD fish oil and take high doses of it. I don't want to make things to complex for you, because your going to get a lot of people telling you a lot of different things (and their probobly all right), but the one thing I would do is separate you leg and back day by as much as possible, and make sure you do Squats on leg day and Deadlifts on back day (deads are actually more of a glute exercise, but it does work you back quite a bit, and it's good to have the two seperate so you can push yourself on them). Do Squats and deads first in your rourtine.

Take my advice for what it's worth.

DB2000
 
strategicmove said:
NeoVar is a blend of three synergistic compounds, CEE, Banaba Extract, and Rhodiola. Only AN can say for sure how much of what is in the blend. Understandably, though, AN would not do this for proprietary and competitive reasons. So, one can only attempt a guess. My estimates are the following per capsule: CEE 400mg, Banaba Extract (1% Corosolic Acid) 100mg, and Rhodiola Rosea (3% Rosavins) 100mg. Total of 600mg per capsule of compounds. My estimates can be way off, though, so they should be understood as such.
More important, though, is that the combination of Banaba and Rhodiola in the blend puts Neovar in a completely different league than straight CEE products. Nutrient partitioning, optimization of phosphocreatine levels, and so on. Without bias, an outstanding product.
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oh!, thx for the replie. i guess by wat ur guess is it would prob come out to equal 2400-3000mg of CEE per day (based on dosing chart). sounds about right compared to straight CEE products, looks good. wat about orotine by man? ive read some logs and seems to get some good reviews.
 
Dancebot 2000 said:
Instead of the CLA, and possibly the sesamin get a GOOD fish oil and take high doses of it. I don't want to make things to complex for you, because your going to get a lot of people telling you a lot of different things (and their probobly all right), but the one thing I would do is separate you leg and back day by as much as possible, and make sure you do Squats on leg day and Deadlifts on back day (deads are actually more of a glute exercise, but it does work you back quite a bit, and it's good to have the two seperate so you can push yourself on them). Do Squats and deads first in your rourtine.

Take my advice for what it's worth.

DB2000
Click to expand...

yes, this is some advice im looking for, i already take fish oil but, im gonna up the dose. i understand the separating legs and back, i will try deadlifts on back day from now on.
 
SweetLou32937; said:
oh!, thx for the replie. i guess by wat ur guess is it would prob come out to equal 2400-3000mg of CEE per day (based on dosing chart). sounds about right compared to straight CEE products, looks good. wat about orotine by man? ive read some logs and seems to get some good reviews.
Click to expand...
Orotine, containing a patented tri-creatine orotate blend (creatine bonded to orotic acid) is a good compound, especially due to the some cool properties of orotic acid.
 
SweetLou32937 said:
never thought of shoulders/legs, sounds fun :). but i never really liked the chest/tris and back/bis split. by the way ive been working out for about 6-7 months now. went form 160 at 22% bodyfat to 135 at 7% bodyfat, then up to 170 with 13% bodyfat. im currently cutting. also im 5ft 8inches tall. with this split what sets/reps do u recomend and how long are the workouts generally?
Click to expand...

i'm in the gym for about 1-1/2 hours in the morning, some days are shorter due to how i feel that day. all exercises are 3 sets with a 10 rep max (if i'm lifting something 10 times for 3 sets, then i add 5-10 lbs , i'm going for strengh and definition though) the only exercises i do 4 sets of are (barbell curls stright bar only, stiff leg deadlifts, and barbell rows and when i squat it's 10sets prymiding up in weight and down in reps starting @ 10 ending @ 1 rep.
 
lennoxchi said:
i'm in the gym for about 1-1/2 hours in the morning, some days are shorter due to how i feel that day. all exercises are 3 sets with a 10 rep max (if i'm lifting something 10 times for 3 sets, then i add 5-10 lbs , i'm going for strengh and definition though) the only exercises i do 4 sets of are (barbell curls stright bar only, stiff leg deadlifts, and barbell rows and when i squat it's 10sets prymiding up in weight and down in reps starting @ 10 ending @ 1 rep.
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ok, im assuming a 60 sec rest in between sets? and im also assuming 4 exercises for a big body part and 3 for smaller? and would this split be good for a cut with a mix of low intensisty and HIIT mix on off days?
 
SweetLou32937 said:
ok, I'm assuming a 60 sec rest in between sets? and I'm also assuming 4 exercises for a big body part and 3 for smaller? and would this split be good for a cut with a mix of low intensity and HIIT mix on off days?
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on off days? no man on off days "be off" let your body rest for God sakes......but as far as rests and amount of exercises, you are correct. good for a cut? yea keep intensity up though......when ever i want to gain a couple of quick pounds i will use heavier wt. and longer rests or vice-versa for cutting. keep in mind (as I'm sure you already know) change it up a bit from time to time, due to the fact that your body is smart and will adapt, usually within 6-12 weeks and strength gains will cease (that is how it is in my case anyway)....after that happens i do some crazy off the wall sh!t to shock my body and confuse it........
 
lennoxchi said:
on off days? no man on off days "be off" let your body rest for God sakes......but as far as rests and amount of exercises, you are correct. good for a cut? yea keep intensity up though......when ever i want to gain a couple of quick pounds i will use heavier wt. and longer rests or vice-versa for cutting. keep in mind (as I'm sure you already know) change it up a bit from time to time, due to the fact that your body is smart and will adapt, usually within 6-12 weeks and strength gains will cease (that is how it is in my case anyway)....after that happens i do some crazy off the wall sh!t to shock my body and confuse it........
Click to expand...

Thx man, i usually switch my excersises or order/rep ranges every 4 weeks anyway.
 
lennoxchi said:
on off days? no man on off days "be off" let your body rest for God sakes......but as far as rests and amount of exercises, you are correct. good for a cut? yea keep intensity up though......when ever i want to gain a couple of quick pounds i will use heavier wt. and longer rests or vice-versa for cutting. keep in mind (as I'm sure you already know) change it up a bit from time to time, due to the fact that your body is smart and will adapt, usually within 6-12 weeks and strength gains will cease (that is how it is in my case anyway)....after that happens i do some crazy off the wall sh!t to shock my body and confuse it........
Click to expand...

by the way when would be a good time to add some LI cardio on this type of split?
 
SweetLou32937 said:
ive been working out for about 6-7 months now. went form 160 at 22% bodyfat to 135 at 7% bodyfat, then up to 170 with 13% bodyfat. ?
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i doubt you went from 22% to 7% bf in 6 months. No saying it cant be done, but i doubt it. Sub 8% is very hard to achieve for most common people. I would have to see before and after pics to actually believe it. Good luck on your progress though

msucurt
 
msucurt said:
i doubt you went from 22% to 7% bf in 6 months. No saying it cant be done, but i doubt it. Sub 8% is very hard to achieve for most common people. I would have to see before and after pics to actually believe it. Good luck on your progress though

msucurt
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I lost all the muscle i had when i started that a while ago, went form reping 155 to 100, at only 1400 cals a day w/ 1 hour lifting everyday and 30min runs. i felt like crap back then and new nothing either. i turned into twige. nut i know more now and am trying to do things right, any tips u wanna give me :). (no pics sorry didnt think i would make any progress back then :(
 
SweetLou32937 said:
by the way when would be a good time to add some LI cardio on this type of split?
Click to expand...

your on a "cut" then? if so you could just do 30-45min. on a short day, meaning after your lifting, when you have time. this routine is a 5 day, and one of those days is cardio but if your cutting then i understand that 1 more day or cardio would be preferred so i suggest doing that when you have time, but give yourself 2 days off, rest as you know is VERY important.
 
lennoxchi said:
your on a "cut" then? if so you could just do 30-45min. on a short day, meaning after your lifting, when you have time. this routine is a 5 day, and one of those days is cardio but if your cutting then i understand that 1 more day or cardio would be preferred so i suggest doing that when you have time, but give yourself 2 days off, rest as you know is VERY important.
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yeah im cutting, i was planning on the cardio after weights anyway, but u just solidified my idea. thx for the replies by the way u helped me out a lot :)
 
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