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Should i take supplements

Just spend your money on getting a good diet which probably involves a protein powder. A protein powder will make it easier to hit your daily protein requirements which for you would be 150-200 grams. I'd say once you have a good workout in place and become more experienced then add creatine. At 143 lbs, I'm guessing you're a beginner. Personally I didn't start taking creatine until I was about 24 since I just lift for recreation/healthy lifestyle.
 
TheYoungGun said:
Hello im 18 years old 143 a male and im curious if i should be taking any supplement.
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Are you 18 or 19? That changed in a few days... you went backwards. I may appear to be nitpicking but we value honesty and ethics. Let's not start off on the wrong footing.

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To get rep points one helps someone or posts something of value and people will select the "Rep" button on the bottom of your post. They can then choose to send you a message while giving you rep points or simple allow the repping to show their aproval of your statement.

Supplements are to supplement what you are doing right in order to give you the edge and improve results. If your diet / training / rest / recovery are not in order, they won't help except give you a mental edge.

I hope this helps.
 
TheYoungGun said:
I eat a meal 3 times a day usually snack and a daily mass builder in between
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Add the snacks to your meals. Eating in between meals is not helpful. You spike your blood sugar and insulin every time you eat. You will gain better by consolidating your calories to 3 meals.
 
TheYoungGun said:
Okay thanks!
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The reason why is improved insulin sensitivity. We have a snacking generation. Eating throughout the day, too many meals; they are also a diabetes generation. Better insulin sensitivity means your body will produce the right amount of insulin, and utilize it better, when you do it, partitioning your nutrients properly.
 
ValiantThor08 said:
Add the snacks to your meals. Eating in between meals is not helpful. You spike your blood sugar and insulin every time you eat. You will gain better by consolidating your calories to 3 meals.
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I disagree. Assuming the snacks have sufficient protein content, eating every 3-4 hours can optimally stimulate MPS and is associated with improved body composition etc. OP seems very light and wants to bulk anyway; it’ll be easier to do this over 4-5+ meals than limiting it to 3.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
 
muscleupcrohn said:
I disagree. Assuming the snacks have sufficient protein content, eating every 3-4 hours can optimally stimulate MPS and is associated with improved body composition etc. OP seems very light and wants to bulk anyway; it’ll be easier to do this over 4-5+ meals than limiting it to 3.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
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The more time between meals you have, the greater potential to utilize your own fat as fuel. One can get over 3000 calories in just 3 meals, plenty of protein, and easily bulk. I find it easy to get near 3000 calories from two meals. Snacking isn't necessary. I guess if their appetite cannot handle consuming a thousand or more calories per meal. One will get a more lean bulk with less meals.
 
ValiantThor08 said:
The more time between meals you have, the greater potential to utilize your own fat as fuel. One can get over 3000 calories in just 3 meals, plenty of protein, and easily bulk. I find it easy to get near 3000 calories from two meals. Snacking isn't necessary. I guess if their appetite cannot handle consuming a thousand or more calories per meal. One will get a more lean bulk with less meals.
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You're complicating something that needn't be complicated.

The fuel your body requires at any given time varies depending on its need and what is available.

Eat more fat, burn more *dietary* fat.

Eat more carbs, burn more carbs.

In a maintenance phase or surplus, it is unlikely your body requires much stored energy to fuel daily energy requirements, and if it does, that is replaced by what you consume anyway so the net result is either no real change in body composition or a slight change in stores that reflect the surplus and stimulus (either muscle or fat or a combination of both etc).

You can't out macro thermodynamics.
 
ValiantThor08 said:
The more time between meals you have, the greater potential to utilize your own fat as fuel. One can get over 3000 calories in just 3 meals, plenty of protein, and easily bulk. I find it easy to get near 3000 calories from two meals. Snacking isn't necessary. I guess if their appetite cannot handle consuming a thousand or more calories per meal. One will get a more lean bulk with less meals.
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The guy is sub-150lbs. He doesn’t need to use his fat as fuel, he needs to eat more. Period. Read the OP...........
 
Jiigzz said:
You're complicating something that needn't be complicated.

The fuel your body requires at any given time varies depending on its need and what is available.

Eat more fat, burn more *dietary* fat.

Eat more carbs, burn more carbs.

In a maintenance phase or surplus, it is unlikely your body requires much stored energy to fuel daily energy requirements, and if it does, that is replaced by what you consume anyway so the net result is either no real change in body composition or a slight change in stores that reflect the surplus and stimulus (either muscle or fat or a combination of both etc).

You can't out macro thermodynamics.
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More importantly, OP is <150lbs; why would he care at all about burning fat for fuel?
 
1. One can adequently bulk on 3 meals a day.

2. The human body is not running optimally when you have around 6 or more meals a day.

3. Your hormones will be more optimal, and work the way they are supposed to when you decrease frequency of eating.

4. One should always want to bulk clean, regardless of how much they weigh; there is no benefit to adding extra fat if you do not have to.

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ValiantThor08 said:
1. One can adequently bulk on 3 meals a day.

2. The human body is not running optimally when you have around 6 or more meals a day.

3. Your hormones will be more optimal, and work the way they are supposed to when you decrease frequency of eating.

4. One should always want to bulk clean, regardless of how much they weigh; there is no benefit to adding extra fat if you do not have to.

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One CAN bulk on one meal a day. That doesn’t mean it’s optimal.

Read the study (position stand actually) I posted...

Also, eating every 3-4 hours if you’re up for 16 hours is really only 4-5 meals, not 6, so good math there...
 
The guy used rat studies to formulate his stance in human nutrition.
Yep, he's definitely worth listening too.

I'll be sure to watch this again when i grow 2 extra legs, fur and start squeaking. Until then I'll follow human nutrition.

But for real - the guy is using rudimentary physiology in order to explolate to larger, more complex ideas on nutrition.

This is essentially what he is saying: if you eat every two hours, you cannot burn bodyfat.

Ok, let me explain how this is grossly fallacious. Let's say you need 3000kcals to maintain weight. I eat 100kcals every 2 hours for 24 hours. That gives me 2400kcals at the end of the day. According to pseudoscience man, i cannot possibly lose weight because of the fact i am spiking insulin every 2 hours.

That's obviously a lie. 600kcals short of 3k will yield me a deficit and draw any additional requirement from stored body fat and other tissue as required.

People like him are the reason people over complicate the smallest things.

Edit: I should add that I don't disagree with looking at rat studies, but you need to use them for what they are. That is, rat studies are used to form a line of enquiry for human investigation, not as a foundation for which you base your knowledge of human nutrition on.

People also miscontrue "burning fat for fuel" to think it means "burning body fat for fuel" but this isn't always the case. For people who follow a keto or VLC diet, burning fat for fuel often actually means "using dietary fat for energy" as between that and protein constitute the bulk of your energy demands. It certainly doesn't mean you can eat all the fat you want and somehow it's only body fat you draw on.

In much the same light, people overplay the lipolysis switch that carbohydrate intake turns off or use that mechanism to also force the idea of keto or low carb diets on people. At the end of the day, what matters is:

You meet your minimum protein targets

You meet your minimum fat targets

Your Calorie intake meets the requirements of your goal

You meet your vege minimum intakes

You meet your micronutrient intakes

Beyond that, for the average person, everything else is missing the forest for the trees. Certain diets make sense for health, ethical or religious reasons, but a lot of the others do not and purposely abuse the science to make money from you.
 
Since you are 18 years old so i advice you to eat natural food but it is ok to have 1 scoop of why protein per day. I know its hard to get protein level you care expecting with natural food but still i suggest you to have natural food like chicken breast,cottage cheese,milk etc
 
jim2509 said:
Yep.....Healthy Food, Protein Shakes, Creatine, Training, Job done.
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This. Just make sure you're getting in all your calories/macros and base supps in each and every day and you should see good results from that a lone at 18.
 
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