Need advice on choosing supplements.

So yeah, im thinking getting into weightlifting once again, used to do for 2 years around half an year ago, used Protein shakes/creatine shakes. Im now asking for the best combo I can get, thinking of getting some Mass and proteine together, whats your best set up? Which you would recommend? Thanks.

 

You're going for all bulk?
Any concern on weight, or is pure gained muscle mass your only goal?
Mixture all around, or mainly upper body?

 

I was going to ask the same thing as you, so a bump for this thread as I need this advice as well.

 

Iso Sensation 93 (It's a protein isolate, 30g protein, 130 calories) I'm taking the Cookies and Cream right now, it's a bit too sweet but all Iso Sensation 93 mix well, and taste fucking amazing.
And Purple--K Creatine

 

Looking to get bit more weight, looking for 20-30pounds in few months, mainly upper body.

 

You should talk to a physical trainer/dietitian.
It's not healthy to take our advice from our bodies to help you with yours.
Everyone works different. Your metabolism might make something that works for one of us hurt you.

 

I dont think picking right proteins/gainers/creatines can make me hurt, well i might go to a friend ive got, he has a gym and he might help me more.

 

Glad to hear you're hitting the gym again! Here's everything you'll need to know:

Supplementation:

"Must have" Supplements (in order) :

1) Multivitamins: Believe it or not, this is probably the most important supplement you can take. Vitamin pills are packed with everything your body needs to operate. Don't overlook them, take them!

2) Protein powder: There are many types of protein powder such as whey, casein, egg, etc. The most common is whey because it digests quickly. For convenience, this is a must have. Real food is always better then supplements, but I'd recommend getting a tub of this stuff anyways, because you'll use it up, trust me.

3) Weight Gainer Shakes: This is what's gonna add those pounds! I'd recommend making your own:
3/4 cup milk, 1/2 cup oats, 1/2 cup frozen yogurt, 1 tbsp peanut butter, 1tsp honey or cinnamon, 2 scoops whey protein. You can also buy store bought weight gainers (these are less healthy). I'd recommend NitroJuice3000 or Optimum Serious Mass.
Along with gainer shakes, you must start eating more as well. 5-6meals per day, lots of healthy food (veggies/fruit/meat/dairy/grain).

4) Creatine: Creatine has many benefits. It aids in muscle repair and cuts healing time in half. It's also great for "bulking" cycles. There are many kinds of creatine, but the best is creatine monohydrate. Don't let anyone tell you otherwise because they are wrong. Pick up a container at your local health food store and follow the directions (4x 5g p/d for the first 5 days, then 2.5g for the following 3 weeks). Mix your creatine with grape juice (or a sugary drink, but grape juice maximizes absorption).

5) BCAA's: Basic Chain Amino Acids are the building blocks of protein and are a very important supplement because the body can't make them. They are in foods such as tuna, beef, chicken, etc. BCAA's are really cheap (as little as $10) and have huge benefits, so buy these before the following list of supplements.

"I have extra money to spend" Supplements (not in order) :

(I wont go into great detail cause there are so many, but this will give you an idea of what's out there. Keep in mind that you naturally get most of these supplements in the daily food you eat, so they're not necessary.)

6) Glutamine: Aids in muscle repair + recovery. Foods such as milk contain this.

7) Nitic Oxide: Thins the blood in your body so it can transport nutrience to your muscles quicker. Gives you a better "pump" and gives you more energy. Also makes you feel "high" during your workout. Very bad for your liver.

8) Coffee/Caffeine pills: Surprise! Coffee is used as a supplement! It's cheap and delicious. Drink a cup 30min before a workout.

9) Green Tea/L-cartinine: Aids in weight loss. I know you're trying to gain weight, but consider using both these supplements during your "cutting" cycle (loosing stomach fat, but keeping muscle).

10) Steroids: Just kidding.

If you have any questions, just reply back.

No offense but you're wrong. It's not difficult to give advice on nutrition. Take it from me, I'm not a personal trainer but I know my stuff.

 

Thanks man, I also have few more questions.





1) Multivitamins: Believe it or not, this is probably the most important supplement you can take. Vitamin pills are packed with everything your body needs to operate. Don't overlook them, take them!

2) Protein powder: There are many types of protein powder such as whey, casein, egg, etc. The most common is whey because it digests quickly. For convenience, this is a must have. Real food is always better then supplements, but I'd recommend getting a tub of this stuff anyways, because you'll use it up, trust me.

3) Weight Gainer Shakes: This is what's gonna add those pounds! I'd recommend making your own:
3/4 cup milk, 1/2 cup oats, 1/2 cup frozen yogurt, 1 tbsp peanut butter, 1tsp honey or cinnamon, 2 scoops whey protein. You can also buy store bought weight gainers (these are less healthy). I'd recommend NitroJuice3000 or Optimum Serious Mass.
Along with gainer shakes, you must start eating more as well. 5-6meals per day, lots of healthy food (veggies/fruit/meat/dairy/grain).

4) Creatine: Creatine has many benefits. It aids in muscle repair and cuts healing time in half. It's also great for "bulking" cycles. There are many kinds of creatine, but the best is creatine monohydrate. Don't let anyone tell you otherwise because they are wrong. Pick up a container at your local health food store and follow the directions (4x 5g p/d for the first 5 days, then 2.5g for the following 3 weeks). Mix your creatine with grape juice (or a sugary drink, but grape juice maximizes absorption).

5) BCAA's: Basic Chain Amino Acids are the building blocks of protein and are a very important supplement because the body can't make them. They are in foods such as tuna, beef, chicken, etc. BCAA's are really cheap (as little as $10) and have huge benefits, so buy these before the following list of supplements.


Looking to buy all these, any recommendations on brands? Also, can these be taken all at once?

 

Multivitamins (vitamin pills) can be taken anytime during the day. I usually take mine in the morning during breakfast so it's out of the way. Any brand will do.

Protein powder can be taken anytime during the day, however it's more beneficial to take it pre or post workout (an hour before or immediate after). I'd recommend buying "whey protein" powder. Any brand will do.

Weight Gainer Shakes can be taken anytime during the day. I usually take mine right after my workout. If you don't have time to make your own, go with NitroJuice3000 or Optimum Serious Mass. Most other brands contain low quality proteins and simple carbs, despite what people say. I've done my research well in this area, trust me.

Creatine is a little trickier. Assuming you buy "monohydrate" (which you should), you must take 5g 4x per day for the first 5 days, before/after meals. Then the following 3 weeks, take 2.5g once per day anytime before/after meals. Any brand will do.

BCAA's should be taken before and after workouts. Follow the directions on the bottle. Any brand will do.

I have a couple questions for you. What are your current stats (age, weight, height, past gym experience)? What is your goal (weight gain, weight loss, fat loss, strength gain, big muscles)? How committed are you (able to workout 1,2,3,4,5x per week)? What equipment do you have access to (professional gym, home gym, free weights, nothing)?

 

Okay, first starting with my questions, and will move to answers.

Protein - How many times this has to be taken? You saying anytime in the day, i used to take it before and after my workouts.

Same question with mass gainer.

Now the answers;


Age: 18
Weight: 180Pounds/82KG
Height: 6'0/~1.84M
Past gym experience: Around 2 years.
Goal: Gaining ~30more lbs, after that going into making muscles more bright (sorry for my shitty english, lol), ofcourse strength gain.
How commited: Used to workout 4 times per week(every 2 days), would like to stick to that amount. Able to get professional equipment in home conditions.

 

2 years gym experience previously in the past? Or very recent...

If it's very recent you could have terribad form lifting which is bad for gains...

 

I would recommend no more then 2 protein shakes per day/1 gainer shake per day. It's better to eat real food like tuna, chicken, beef, etc. Here's an example of a good diet:

[8am] Breakfast: 4 eggs with cheese, 4 slices bacon, 2 pieces of toast, glass of milk, banana.
[10pm] Workout.
[11am] Post/Lunch: Chicken sandwich, whole wheat rice, fruit, lots of veggies
[2pm] Weight gainer shake (with 2 scoops whey)
[5pm] Homemade double cheeseburger with guacamole, 2 baked potatoes, lots of veggies.
[8pm] Tuna fish sandwich, milk.

----------

Based on your stats, you should be eating:
- 3,300-3,800 calories per day
- 180-220g protein per day
- 400-500g carbs per day

 

Uhm, would it be problem if i did my workouts at 4/6Pm ? as i have job and school :S

 

That is ok. I was just giving an example. Since you work out in the evening, I would recommend drinking your gainer shake right after you workout. Once you drink it, you will feel sluggish, because it's a lot to digest.

 

I started when I was almost 16, with little weight, and made them bigger and bigger till the ~17 and a half, im on like half year break atm.

Okay, thank you. Maybe you got some estimated weights of supplements for like 1-3month period? Or how long you recommend to you use straight, how many month, etc.

 

A 5lb tub of protein powder contains roughly 77 servings. It depends on how many scoops you put in and how many shakes you make. I usually go through a tub once every 2 months. Protein powder does not need to be cycled, it can be taken everyday.

300g of creatine (monohydrate) will last you 2 "cycles" or 4 months. Creatine should be taken for 30 days then stopped for 30 days (1 "cycle" or 2 months). It is important not to exceed 30 days of creatine use, otherwise your body is at risk of slowing down it's own natural production of creatinine and it will become dependent on the supplementation as a primary source.

You don't need to Cycle BCAA's. They can be taken everyday after a workout. Similarly, multivitamins can be taken everyday.

 

What about mass gainers?

 

Mass gainers can be taken everyday. I would recommend 1 shake per day.

However be advised that most store bought mass gainers contain added creatine, which means you should only take that gainer for 1 month.

 

Okay so, proteine - every 2 months (2 months usage, 2 month break, repeat), gainers 1 month usage 1 month break, repeat. Creatine 1 month usage 1 break, repeat. And others can be used every month.

Am i right on all this?