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New to body building, NEED ADVICE

donrealme

New member
Hello everyone,

I just started working out at 24hr fitness. I'm heavy around my waist so I've been doing a ton of cardio to try and get rid of the belly fat. I've also been trying to lift pretty heavy. I know I need supplements I just don't know which to take. I'm thinking testosterone creme, multivitamins, protein powder (which kind and how much)? I'm pretty clueless when it comes to supplements. Any help is greatly appreciated. All the best!

- Don
 
What does your diet look like? Height/weight/bf% estimate?
 
donrealme said:
Hello everyone,

I just started working out at 24hr fitness. I'm heavy around my waist so I've been doing a ton of cardio to try and get rid of the belly fat. I've also been trying to lift pretty heavy. I know I need supplements I just don't know which to take. I'm thinking testosterone creme, multivitamins, protein powder (which kind and how much)? I'm pretty clueless when it comes to supplements. Any help is greatly appreciated. All the best!

- Don
Click to expand...

Don, if you've just started training, then forget about supplements and just focus on your NUTRITION AND TRAINING, because they are what are going to get you results, not the supplements. If you're going to use supplements, stick to the basics of creatine, multivitamin, protein powder and good fats (the last three though, if your nutrition is good, you don't need).

If your goal is fat loss, excessive cardio is not the answer. The key lies in your NUTRITION. Then your WEIGHTS.

I recommend that you read Invalid Link Removed - it contains comprehensive advice and information on nutrition, supplementation (only the basics needed), and training (inclusive of a sample training programme for the beginner and advanced trainees) for effective and successful fat loss. There's also several articles on training re fat loss Invalid Link Removed.

If you don't know what you're doing with more personal research, then the best thing you can do IMO is get yourself a professional trainer who can and will design and individualize you a nutrition plan and training programme specific to your goals and needs, so that you don't have to second-guess anything and make the progress you want, as well as learn about what you're doing along the way.

All the best!

~Rosie~
 
yep, nobody needs supplements. particularly your first 3-12 months, you'll see almost 0 in real result difference between using them and not using them. Save your money, work on the diet + workout routine.
 
EasyEJL said:
yep, nobody needs supplements. particularly your first 3-12 months, you'll see almost 0 in real result difference between using them and not using them. Save your money, work on the diet + workout routine.
Click to expand...

I do think a good pre workout provides results from the first workout.
 
roblasane said:
I do think a good pre workout provides results from the first workout.
Click to expand...

not for fat loss or direct muscle gain. Particularly in that first 3 to as long as 12 months, the amount of difference it will make vs not using it isn't significant. It may feel like it makes a difference, but mostly thats kick from stimulants. After that, something that provides decent dose of creatine monohydrate + beta alanine is worthwhile but most of the rest of ingredients in most preworkouts are for feel, not for function. Some will provide focus and motivational enhancement, but that really is more for strength gains, and i've found it handier to save those for "sticking" spots, when i've short term plateaued. I probably use a preworkout less than half the time. Mind you when I do, I prefer sledgehammer grade stuff :D
 
Rosie Chee said:
Don, if you've just started training, then forget about supplements and just focus on your NUTRITION AND TRAINING, because they are what are going to get you results, not the supplements. If you're going to use supplements, stick to the basics of creatine, multivitamin, protein powder and good fats (the last three though, if your nutrition is good, you don't need).

If your goal is fat loss, excessive cardio is not the answer. The key lies in your NUTRITION. Then your WEIGHTS.

I recommend that you read The 3 Keys to Fat Loss - it contains comprehensive advice and information on nutrition, supplementation (only the basics needed), and training (inclusive of a sample training programme for the beginner and advanced trainees) for effective and successful fat loss. There's also several articles on training re fat loss here.

If you don't know what you're doing with more personal research, then the best thing you can do IMO is get yourself a professional trainer who can and will design and individualize you a nutrition plan and training programme specific to your goals and needs, so that you don't have to second-guess anything and make the progress you want, as well as learn about what you're doing along the way.

All the best!

~Rosie~
Click to expand...

Thanks for the reply Rosie! I've lost a few pounds doing an hour on the eliptical everyday and working a different muscle group. I think I still need extra protein for my muscles, someone at my gym said a gram of protein per lb of body weight. Do you know a good powder that has the things you suggest (creatine, protein, fats)? Thanks for the great info, I'll definitely check out your book :)
 
donrealme said:
Thanks for the reply Rosie! I've lost a few pounds doing an hour on the eliptical everyday and working a different muscle group. I think I still need extra protein for my muscles, someone at my gym said a gram of protein per lb of body weight. Do you know a good powder that has the things you suggest (creatine, protein, fats)? Thanks for the great info, I'll definitely check out your book :)
Click to expand...

No worries :) Actually, one gram of protein per pound of bodyweight is not required - you can see that from reading my article. I don't recommend using a protein powder that contains EVERYthing re creatine, etc., and if you're going to use one, just use something that is more strictly protein (most are going to have minimal or some carbohydrates and/or fat in as well, depending on the brand and product) - I personally don't use protein powder, but if you want a recommendation, then MyoFusion would be the one I suggest.

~Rosie~
 
donrealme said:
Thanks for the reply Rosie! I've lost a few pounds doing an hour on the eliptical everyday and working a different muscle group. I think I still need extra protein for my muscles, someone at my gym said a gram of protein per lb of body weight. Do you know a good powder that has the things you suggest (creatine, protein, fats)? Thanks for the great info, I'll definitely check out your book :)
Click to expand...

I agree with rosie, as little as .6g/lb works, so at 200lbs getting 120-160g is plenty. below .6/120 maybe there is some downside, but even down to as little as .4/80 probably is fine. The .6 grams was with collegiate level elite athletes maintiining muscle mass and performance.

Solid food first. Protein powder is for convenience and last resort, not regular use. As with rosie, I barely use powder. the last 4lb 50 serving tub I bought lasted roughly 6 months. So eggs, chicken, fish, beef, cottage cheese, etc.
 
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