What Supplements should I be taking?
 

Ok I'm 6'1 150lb and its time for me to start getting stronger. im going to start with the rippetoe workout plan but i want to know what supplements i should be taking that will help me get bigger/stronger. i know alot of kids taking NoXplode but it seems like the consensus on this board that it doesn't do anything other than make you feel good. i googled for info but theres just so much stuff im overwhelmed. thanks

Re: What Supplements should I be taking?
 

Standards: Multi, whey, creatine. I would also say casein protein or a protein blend is standard before bed.

Ive heard good things about Beta-alanine, but you have to be pretty dedicated to use it since it takes 3-4 weeks of constant use to kick in and you have to dose it 4x a day. BCAA's are good for during workout, altho def. not essential. I like purple wraath from controlled labs. Some people like NO products, some think they are junk. I think they are ok, I used to use NO-XPlode and still have some but rarely use it. Even if something will increase my results by 1% i'll use it.

Of course the most important thing is lift heavy eat lots etc etc.

-Mike

Re: What Supplements should I be taking?
 

When you're starting out, you really don't need any supplements except for a good multivitamin and protein powder and that's about it. Once you get more experience, you can add creatine and maybe some BCCAA. Most of the supplements out there are junk..

Re: What Supplements should I be taking?
 

Fish/salmon oil is a must imo

Re: What Supplements should I be taking?
 

Whey protein/noxplode(or nanoVapor)/NOX2

Dont take too much NOX2 with nanoVapor.

Re: What Supplements should I be taking?
 

are there any negatives on creatine? i thought that once you stop taking it you pretty muc lose all your progress or no?

eat Correctly
 

eating is more important then supplements.

you want to eat 6 to 7 meals each day (every 2 1/2 to 3 hours). a pound to 1.5 pounds of protein per pound of body weight each day. real food is better then drinks, bars, etc.

each meal should have protein, a lot of vegetables, and at least 3 of the meals should have complex burning carbs (oatmeal, brown rice, yams, whole wheat bread, etc).

post workout immediately drink a mixture of 40g to 50g protein (whey is best here because it is digested quickly), bcaas, glutamine, 40 to 60 grams of a simple sugar, and creatine (if you want it).

a good multivitamin.

glutamine, bcaas, twice a day are good.

fish oils are good too. pick a deep water fish oil.

see how your body reacts, and then make changes. expect things to happen slowly.

Re: eat Correctly
 

[ QUOTE ]
eating is more important then supplements.

you want to eat 6 to 7 meals each day (every 2 1/2 to 3 hours). a pound to 1.5 pounds of protein per pound of body weight each day. real food is better then drinks, bars, etc.

each meal should have protein, a lot of vegetables, and at least 3 of the meals should have complex burning carbs (oatmeal, brown rice, yams, whole wheat bread, etc).

post workout immediately drink a mixture of 40g to 50g protein (whey is best here because it is digested quickly), bcaas, glutamine, 40 to 60 grams of a simple sugar, and creatine (if you want it).

a good multivitamin.

glutamine, bcaas, twice a day are good.

fish oils are good too. pick a deep water fish oil.

see how your body reacts, and then make changes. expect things to happen slowly.

[/ QUOTE ]

damn, thats one helluva bulking program u got goin on there

Re: What Supplements should I be taking?
 

don't take anything until you have your diet, routine, sleep and life in order. 99% of getting huge, ripped, fat, skinny whatever comes down to your diet, a good amount of sleep, and discipline, determination and time spent working toward the results in the gym in a PRODUCTIVE way (i.e. not the stairmaster for 2 hours). Supplements are pointless for the general population as there are huge gaping holes in their exercise/diet routine to begin with that no amount of supplements is going to help.

All this being said, I take fishoil...that's it.

Re: What Supplements should I be taking?
 

Nutritional deficiencies are common. Everybody gets different amounts of minerals in their water, for instance, and everybody drinks different amounts of water. A simple one-a-day supplement will handle a lot of that for you. Exercise also puts a strain on your system that increases the need for certain vitamins and minerals. If you want to add supplements, read up what each vitamin and mineral does. Most vitamins are water-soluble, so you'll just pee away the extra, so they won't generally hurt much even if you have too much. Don't take too much of the fat-soluble ones, as they get stored up in your body, and too much vitamin A especially can be toxic. In other words, you can increase your intake of some vitamins and minerals, but not all. Be sure to do some reading, and supplement carefully and slowly. Deciding to take a lot more niacin, for example, can lead to some panicky moments. Break in increased dosages of anything into your diet slowly and carefully. There's no hurry; you got along without them before.

Re: What Supplements should I be taking?
 

ok i ordered creatine and i already ahve whey protein so ill see how this goes.

Re: What Supplements should I be taking?
 

[ QUOTE ]
don't take anything until you have your diet, routine, sleep and life in order. 99% of getting huge, ripped, fat, skinny whatever comes down to your diet, a good amount of sleep, and discipline, determination and time spent working toward the results in the gym in a PRODUCTIVE way (i.e. not the stairmaster for 2 hours). Supplements are pointless for the general population as there are huge gaping holes in their exercise/diet routine to begin with that no amount of supplements is going to help.

All this being said, I take fishoil...that's it.

[/ QUOTE ]

This post meshes nicely with common sense, and with what I'm currently trying to do. Thanks for the motivation boost.

Re: What Supplements should I be taking?
 

whey protein is the most important and at your stature if your really serious i would go 1.5-2grams per pound of body weight per day. i also take GNC's megamen's multi-vitamin pack in the morning (glutamine, nitric oxide and other minerals) and creatine monohydrate (5g per day). i cycle this 2 months on one month off.

there's a tremendous, tremendous website about your overall diet here: Everything You Need to Know about Bodybuilding

it covers everything from your workouts to sleep to your diet to supplements. i took the sample diet that's given by the author and adjusted it to my custom stats and have been very happy. he explains everything very well and can get you started on the right track.

AZK's post is dead on accurate as effectively gaining lean muscle mass requires a complete lifestyle change. supplements are the least important component of that change. keep that in mind. this doesn't mean it can't be fun and exciting. good luck...


G

Re: What Supplements should I be taking?
 

"i would go 1.5-2grams per pound of body weight per day"

so how mcuh would that be? 1.5x150? seems like a lot but idk.


btw what would happen if i keep eating the way i do but stay to the workouts? i dont eat bad but i dont eat great.

Re: What Supplements should I be taking?
 

Along with OP, i have a question too.
What can you tell me about the first thing to take in the morning on an empty stomach?

Thanks!

Re: What Supplements should I be taking?
 

I thought I was already taking too many supplements but I've seen BCAAs mentioned a few times. If I'm already supplementing with NOxplode / Hypershock / Glutimine + Taurine would I still benefit from BCAAs

Re: What Supplements should I be taking?
 

[ QUOTE ]
"i would go 1.5-2grams per pound of body weight per day"

so how mcuh would that be? 1.5x150? seems like a lot but idk.


btw what would happen if i keep eating the way i do but stay to the workouts? i dont eat bad but i dont eat great.

[/ QUOTE ]

yes that's correct. it depends on how serious you are and how often and intense you workout. if your doing like me, squats, deadlifts, bench along with isolaton excercises and splitting up your workouts 3 times per week, then 1.5 or even 2 times your weight in protein gram absorption is not excessive.

anyway, it doesnt sound like your serious if your not planiing on changing your diet, which is fine. but there's no real reason to get supplements if theres not diet plan, just a waste of money. you can still see a change and even a big change from recreational lifting, but nothing nearly as fast or major as you would using diet/supplements to compliment your lifting.


G

Re: What Supplements should I be taking?
 

[ QUOTE ]
Along with OP, i have a question too.
What can you tell me about the first thing to take in the morning on an empty stomach?

Thanks!

[/ QUOTE ]
Bump for an answer! [img]/images/graemlins/smile.gif[/img] Ty!

Re: What Supplements should I be taking?
 

coffee

Re: What Supplements should I be taking?
 

protein...

Re: What Supplements should I be taking?
 

eat 3 hardboiled eggs and 16oz of skim milk..i throw some protein powder in it also but i guess thats an optional

Re: What Supplements should I be taking?
 

Is there a nutritional difference between hardboiled eggs, scrambled eggs, or unscrambled eggs?

/tangent?

Re: What Supplements should I be taking?
 

whey protein first thing in the morning...i usually drink it immediately on waking, then eat breakfast 45min later or so. (breakfast should be a big meal along with pre and postworkout meals) Im not sure if you should be eating a bit of carbs with this or not I forget.

-Mike

Re: What Supplements should I be taking?
 

3 cups of coffee and my morning set of pills. 30-45 minutes later protein with Greens+. 30 minutes light cardio then breakfast.