What are good supplements for working out
- Thread starter Kind Sir
- Start date
Magic Mike
Well-Known Member
Creatine monohydrate, nothing fancy, just 100% creatine mono is safe and ideal for gaining mass /bulk.
Another good supplement for gaining mass/bulk is L-Arginine , and amino acid that is a pre cursor for nitrous oxide .
those 2 in conjunction with your whey protein is a great combo for bulking, gaining mass, and overall athleticism.
Another good supplement for gaining mass/bulk is L-Arginine , and amino acid that is a pre cursor for nitrous oxide .
those 2 in conjunction with your whey protein is a great combo for bulking, gaining mass, and overall athleticism.
Sir72
Well-Known Member
Honestly all you need is good whole some food, fish, unprocessed meat, fruit, veggies, nuts, grains and so on. A good multi vitamin, fish oil and alpha lipoic acid is all I would take. I personally get in 4000+ calories a day just to maintain my weight, don't be afraid to eat and most importantly you need to focus on your compound lifts, squat, bench, deadlift
ZaraBeth420
Well-Known Member
I'm a fitness instructor and personal trainer, and honestly the best nutrition comes from clean, healthy food. It takes planning and forethought, but it's so worth it.
But there are some supplements I use. I take a multi-vitamin (Sentrum for Women), and I drink a bit of chocolate milk before a strenuous workout like RPM cycle or TRX. The whey protein in milk acts fast, giving you an energy boost either before or after a workout.
If you're an extreme athlete or a body builder, additional supplements can help.
But there are some supplements I use. I take a multi-vitamin (Sentrum for Women), and I drink a bit of chocolate milk before a strenuous workout like RPM cycle or TRX. The whey protein in milk acts fast, giving you an energy boost either before or after a workout.
If you're an extreme athlete or a body builder, additional supplements can help.
charface
Well-Known Member
If you are a hard gainer look into a mass gainer.
There is a difference between what you do as a lifestyle and what you do in a cutting or bulking phase.
Under normal living conditions I would for sure try to get most of my carbs, protein, n good fats from whole food. Shrimp, chicken breast, turkey breast, avocados almonds, cottage cheese, yogurt etc...
there is clean bulking and dirty bulking
Dirty bulking will mean you gain more fat as you gain muscle and will have a harder cutting phase.
Here is a generic plan for a hard gainer.
Shoot for 3500-4000 calls per day on workout days
Lift your ass off, don't fuck around or you will get fat.
Put those calls to work.
It could almost impossible for me to get that many clean calories in a day eating just whole food.
Still get as much as you can with whole food then supplement.
Here is a list of things I commonly use.
Whey protein powder, for before workout or during the day as between meal clean calories
Casein protein powder. I use at night as it is slow acting
N large mass gainer is protein and carbs for after workout
Magnesium n zinc. I take 30 minutes before bed
I take a good pre workout drink.
You could just take
Post workout branch chain amino acids
i add 5mg glutamine to my post drink
Creatine I front load by taking 5mg 3x daily for about a week then I reduce it to 5mg in my pre
Creatine is not harmful as once believed and in my opinion is great bang for the buck.
It may add a few lbs of water weight but about a week of not taking it and that should go.
Be sure to drink lots of water though because it will be directing it to your muscles
A liquid multi vitamin
Fish oil is great for inflamation n other junk
Some use nitric boosters but I really don't.
Stay fully hydrated.
Like I said, all that shit is above and beyond your normal clean food intake.
Endurance athletes need those carbs but people for some reason avoid them and end up unhealthy. Remember I'm talking about people who are really pushing themselves.
You need this extra shit to recover quickly, build muscle but not gain a ton of weight.
Also keep in mind you have to know what phase you are in.
Bulk
Cut
Or maintain.
I outlined a fairly clean bulk for a medium size guy who is working super hard.
You need to know how many cals it takes for you to
Maintain
Cut
Gain.
Count your calories like a nerd for a month if possible.
You also need to think about those food calories
Experiment with the ratio of carbs, protein , fats
So if you are eating say 2000 calls a day
Out of those you would for example make sure
45% are from protein
35% from carbs
20% from good fats
My fitness pal is a good program that will track all this for you by scanning barcodes
With your cell phone so you will easily see what you should eat and when to maintain this.
you can learn to use the insulin dump to your advantage.
For example if you just can not live without Pepsi.
Drink it after a super hard workout right before your post drink and your body will absorb that shit fast while it is still available.
I'm no expert but I am a performance athlete and have been subject to this shit plenty.
I'm not trying to gain mass so I currently fast 18 hrs a day
Eat about 2000 calls over the next 6 hrs
The fast keeps my blood sugar in check
Probiotics and fresh veggies keep my gut in good shape for digestion and absorption.
But this is a whole other can of worms.
You wanted to gain if I remember correctly.
Simple,
Eat your target calories
Work your ass off
Drink that water
Rest, Just do it, it is when the magic happens plus it is the easiest part. Super critical though
The supplements I recomended are to aid recovery and get some extra calories and still
Have enough in the system to build muscle.
Don't avoid carbs
Don't avoid good fats
There is a difference between what you do as a lifestyle and what you do in a cutting or bulking phase.
Under normal living conditions I would for sure try to get most of my carbs, protein, n good fats from whole food. Shrimp, chicken breast, turkey breast, avocados almonds, cottage cheese, yogurt etc...
there is clean bulking and dirty bulking
Dirty bulking will mean you gain more fat as you gain muscle and will have a harder cutting phase.
Here is a generic plan for a hard gainer.
Shoot for 3500-4000 calls per day on workout days
Lift your ass off, don't fuck around or you will get fat.
Put those calls to work.
It could almost impossible for me to get that many clean calories in a day eating just whole food.
Still get as much as you can with whole food then supplement.
Here is a list of things I commonly use.
Whey protein powder, for before workout or during the day as between meal clean calories
Casein protein powder. I use at night as it is slow acting
N large mass gainer is protein and carbs for after workout
Magnesium n zinc. I take 30 minutes before bed
I take a good pre workout drink.
You could just take
Post workout branch chain amino acids
i add 5mg glutamine to my post drink
Creatine I front load by taking 5mg 3x daily for about a week then I reduce it to 5mg in my pre
Creatine is not harmful as once believed and in my opinion is great bang for the buck.
It may add a few lbs of water weight but about a week of not taking it and that should go.
Be sure to drink lots of water though because it will be directing it to your muscles
A liquid multi vitamin
Fish oil is great for inflamation n other junk
Some use nitric boosters but I really don't.
Stay fully hydrated.
Like I said, all that shit is above and beyond your normal clean food intake.
Endurance athletes need those carbs but people for some reason avoid them and end up unhealthy. Remember I'm talking about people who are really pushing themselves.
You need this extra shit to recover quickly, build muscle but not gain a ton of weight.
Also keep in mind you have to know what phase you are in.
Bulk
Cut
Or maintain.
I outlined a fairly clean bulk for a medium size guy who is working super hard.
You need to know how many cals it takes for you to
Maintain
Cut
Gain.
Count your calories like a nerd for a month if possible.
You also need to think about those food calories
Experiment with the ratio of carbs, protein , fats
So if you are eating say 2000 calls a day
Out of those you would for example make sure
45% are from protein
35% from carbs
20% from good fats
My fitness pal is a good program that will track all this for you by scanning barcodes
With your cell phone so you will easily see what you should eat and when to maintain this.
you can learn to use the insulin dump to your advantage.
For example if you just can not live without Pepsi.
Drink it after a super hard workout right before your post drink and your body will absorb that shit fast while it is still available.
I'm no expert but I am a performance athlete and have been subject to this shit plenty.
I'm not trying to gain mass so I currently fast 18 hrs a day
Eat about 2000 calls over the next 6 hrs
The fast keeps my blood sugar in check
Probiotics and fresh veggies keep my gut in good shape for digestion and absorption.
But this is a whole other can of worms.
You wanted to gain if I remember correctly.
Simple,
Eat your target calories
Work your ass off
Drink that water
Rest, Just do it, it is when the magic happens plus it is the easiest part. Super critical though
The supplements I recomended are to aid recovery and get some extra calories and still
Have enough in the system to build muscle.
Don't avoid carbs
Don't avoid good fats
Last edited:
charface
Well-Known Member
oh yeah, track your intake so you can adjust inteligently
try not to weigh yourself constantly.
Water weight fucks with people and drives them nuts.
Weigh in like once a week at the same time.
Like right after your morning shit on Sunday.
Stay the course it is working.
Don't be a pussy
try not to weigh yourself constantly.
Water weight fucks with people and drives them nuts.
Weigh in like once a week at the same time.
Like right after your morning shit on Sunday.
Stay the course it is working.
Don't be a pussy
Magic Mike
Well-Known Member
Nice post charface agreed on just about every point. A lot of good posts in this thread, especially diet being the most important factor . Yeah whole healthy foods are the #1 ticket for gains no doubt.
+1 on compound exercises too, especially 5x5.
On paper 5x5 looks too basic, few compound movement exercises, might even be boring to someone accustomed to doing a lot of variety. It is an old school program that has been around for decades for good reason, it works.
Also on another note, one element that should always be in any exercise program is HIIT /plyometric training. Especially for size, athleticism , and functionality .
HIIT will make any athlete stronger, more explosive, and bigger.
HIIT training spikes hormones like T and HGH and many others. Not only will it raise hormone production which is critical for hypertrophy , but also it raises metabolism and fat burning for many hours after the workout.
Lately, doing a 5x5 routine, I been following my workouts with Sprints, as they are super functional and a good fat loss finisher to any heavy weight routine. So after a 5x5 workout I might do ;
40second /100+yard Sprint
alt w/
30s Shadow sparring
for 10 sets = 12m HIIT /plyo
Tons of exercise choices like box jump, jump rope, split jumps, burpee, sprints, etc used in HIIT
HIIT & Plyometrics is another topic altogether and there is too much left to be said on that topic but all in all if a workout program or routine does not have HIIT or Plyo in it , it is lacking a very critical element and super beneficial workout mode that targets a very specific muscle type and response.
Every workout I do, I add some HIIT/plyo , that is how important I think it is.
Heavy leg workouts and good sleep in addition to a good diet and a good program all have their place and work together to spike hormone production and other elements that contribute to getting stronger all the way around.
There are 2 types of hypertrophy, myofibril and sarcoplasmic , and 5x5 or more specifically, compound exercises in the 4-6 rep range for 4-6 sets produce the best result for muscular strength gains, triggering both types, according to many studies.
Right now I am doing Hulse’s 5x5 and making good gains, meaning each week I move just a little more weight. After doing a solid year of leanhybridmuscle training logs and eating real good I ‘m feeling in good shape all the way around. Getting ready to mix it up getting into some sparring or some competitive shit .
Anyways ya all have a good 1
+1 on compound exercises too, especially 5x5.
On paper 5x5 looks too basic, few compound movement exercises, might even be boring to someone accustomed to doing a lot of variety. It is an old school program that has been around for decades for good reason, it works.
Also on another note, one element that should always be in any exercise program is HIIT /plyometric training. Especially for size, athleticism , and functionality .
HIIT will make any athlete stronger, more explosive, and bigger.
HIIT training spikes hormones like T and HGH and many others. Not only will it raise hormone production which is critical for hypertrophy , but also it raises metabolism and fat burning for many hours after the workout.
Lately, doing a 5x5 routine, I been following my workouts with Sprints, as they are super functional and a good fat loss finisher to any heavy weight routine. So after a 5x5 workout I might do ;
40second /100+yard Sprint
alt w/
30s Shadow sparring
for 10 sets = 12m HIIT /plyo
Tons of exercise choices like box jump, jump rope, split jumps, burpee, sprints, etc used in HIIT
HIIT & Plyometrics is another topic altogether and there is too much left to be said on that topic but all in all if a workout program or routine does not have HIIT or Plyo in it , it is lacking a very critical element and super beneficial workout mode that targets a very specific muscle type and response.
Every workout I do, I add some HIIT/plyo , that is how important I think it is.
Heavy leg workouts and good sleep in addition to a good diet and a good program all have their place and work together to spike hormone production and other elements that contribute to getting stronger all the way around.
There are 2 types of hypertrophy, myofibril and sarcoplasmic , and 5x5 or more specifically, compound exercises in the 4-6 rep range for 4-6 sets produce the best result for muscular strength gains, triggering both types, according to many studies.
Right now I am doing Hulse’s 5x5 and making good gains, meaning each week I move just a little more weight. After doing a solid year of leanhybridmuscle training logs and eating real good I ‘m feeling in good shape all the way around. Getting ready to mix it up getting into some sparring or some competitive shit .
Anyways ya all have a good 1
mr sunshine
Well-Known Member
Cal-mag
v.s one
Well-Known Member
Good post. I came to find out to much Hiit burns muscle for me, so I only do it when I'm not lifting. How long do you rest in between sets in a 5x5 program.
Stefan6874
Member
greasemonkeymann
Well-Known Member
i'd add DHEA, coquinol, fish oils, and vitamin e.
the dhea and the coquinol are sorta speedy, take them in the morning.
you lucky fucker, you...
Tryin to GAIN weight when the rest of us suffer...
I miss pasta...
Kind Sir
Well-Known Member
Yes I finally realized being clean has made me healthier. Thanks for stopping by man
qwizoking
Well-Known Member
definitely
but with reference to this thread,
alcohol drastically prevents your liver from producing proteins.
i never realized how strong the effects were till i started monitoring my blood.
also opiates are estrogenic. they lower testosterone but also increase estrogen.
they also slow movement in your gut and digestion. combined with alcohol, overall lowers nutrient uptake quite a bit
no bueno
i added that in because i knew you had some struggles in the past, it was more just for info than sayin...ay yo, stop your shit if you wanna bulk. keep up the good work man
i realize i shouldnt have left my first post as just avoid these things
but with reference to this thread,
alcohol drastically prevents your liver from producing proteins.
i never realized how strong the effects were till i started monitoring my blood.
also opiates are estrogenic. they lower testosterone but also increase estrogen.
they also slow movement in your gut and digestion. combined with alcohol, overall lowers nutrient uptake quite a bit
no bueno
i added that in because i knew you had some struggles in the past, it was more just for info than sayin...ay yo, stop your shit if you wanna bulk. keep up the good work man
i realize i shouldnt have left my first post as just avoid these things
Yessica...
Well-Known Member
Do you all take these on a full or empty stomach? Does time of day matter?
Now that my medication tummy problems seem to be subsiding, I'll be able to eat breakfast again. I had to stop taking my vitamins and supliments for awhile because I couldn't take them on an empty stomach, especially with the other meds - I would feel sooooo sick.
So does time of day matter? Does it matter WHAT you eat?
Excellent thread, I feel I'm leaning lots!
Now that my medication tummy problems seem to be subsiding, I'll be able to eat breakfast again. I had to stop taking my vitamins and supliments for awhile because I couldn't take them on an empty stomach, especially with the other meds - I would feel sooooo sick.
So does time of day matter? Does it matter WHAT you eat?
Excellent thread, I feel I'm leaning lots!
charface
Well-Known Member
I don't worry about eating with supplements but if it bugged my stomach I would.
My diet is super boring,
Lots of veggies, clean protein and fresh fruit.
Not gonna pretend I don't eat canned or frozen fruit but if given the option, fresh.
Get those enzymes that way.
Im not a good one for food tips. I just try to eat MOSTLY clean but I still eat
Whole grain bread n shit.
The thing I live by is taking small steps. I started by stopping Pepsi as the only dietary
Change then once that was done made other adjustments.
I try to not incorpororate shit I can't sustain. Just be super realistic.
Consistency is key.
My diet is super boring,
Lots of veggies, clean protein and fresh fruit.
Not gonna pretend I don't eat canned or frozen fruit but if given the option, fresh.
Get those enzymes that way.
Im not a good one for food tips. I just try to eat MOSTLY clean but I still eat
Whole grain bread n shit.
The thing I live by is taking small steps. I started by stopping Pepsi as the only dietary
Change then once that was done made other adjustments.
I try to not incorpororate shit I can't sustain. Just be super realistic.
Consistency is key.