supplement advice

T

tomi

0
Hi guys,

my gym monitor said me to start drinking creatine and some protein.

Creatine is cheap but protein is a little bit too expensive...

is there any way to make a similar protein shake with common ingredients(eggs, milk fruit etc...)?!

this stuff affects Penis Enlargement?

I´m thinking in a month or two to buy some L-arginine but it cames with Ornitine.. is this bad?

thanks
 
I don´t need to be BIG just to look and feel good.

My gym monitor said that protein is to feed the muscle and it help to get big but not too much, is this true?

I need creatine because my sport need power and strenght and they say creatine is a must for this... true??

thanks
 
For me creatine worked more than well. I started benching 10-15kg more after a month and after I stopped taking it I still bench that weight - 1 rep with 90kg and 6-8reps with 75kg. I'm 17 years old, and I weigh 69kg. So what I'm trying to say is Creatine works, at least for me it did and everyone I know who has tried it. Also protein is good but I prefer BCAA amino acids. You don't have to make a shake - my protein shake consists of water and protein powder = nothing special... All you have to do is eat properly if you don't want to spend more cash - e.g. 5-6 times a day and eat foods high in protein and carbohydrates if you're bulking. The best food to eat is meat, fish, eggs etc... Also the best way to take creatine (powder) is to put it in like 200-300ml of water and put 2 spoons of dextrose (that's powder glucose).

P.S. Sorry for my bad english.
 
Yes protein matters, no it doesn't have to be supplemental. Infact the protein which would be most beneficial towards growing muscle is food protein that comes from whole foods then comes supplemental protein then meal replacement and worst case protein bar protein.

It is true that most people don't get enough protein to see enough results in the gym, its not however true that they need protein powder. Unfortunately most of the sources for information on bodybuilding/fitness nutrition earn most of their profit thru protein sales. So they will tell you that you NEED it. You DO NOT need that expensive protein powder! It's usefull to have around for those rare times when you can't get whole food protein in your body (travel, lazy etc...). But its not needed, never EVER ever needed. Infact its not even preffered.

Are you counting calories? Just make sure you're getting about 1.5-2g of protein per kilogram of bodyweight. That is sufficient, more will only contribute towards extra calories.
 
Whey protien works out cheaper than whole food if you do the maths,don't buy the big brand names they have to add the cost of advertising on to there products.

I buy my whey in bulk and unflavoured.

As soon as you wake up and postworkout whey protien in water is your best choice because of its fast absorbtion rate.
 
quijjiboo said:
Damn rewave I wish I was that smart about training when I was 17, good advice.
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quijjiboo 10x man I'm flattered ;)

Alek said:
Yes protein matters, no it doesn't have to be supplemental. Infact the protein which would be most beneficial towards growing muscle is food protein that comes from whole foods then comes supplemental protein then meal replacement and worst case protein bar protein.

It is true that most people don't get enough protein to see enough results in the gym, its not however true that they need protein powder. Unfortunately most of the sources for information on bodybuilding/fitness nutrition earn most of their profit thru protein sales. So they will tell you that you NEED it. You DO NOT need that expensive protein powder! It's usefull to have around for those rare times when you can't get whole food protein in your body (travel, lazy etc...). But its not needed, never EVER ever needed. Infact its not even preffered.

Are you counting calories? Just make sure you're getting about 1.5-2g of protein per kilogram of bodyweight. That is sufficient, more will only contribute towards extra calories.
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True! The main thing supplemental protein is good for is if you don't have the time or ability to EAT the needed times a day and quantities of food. The most important thing to know is that YOU WON'T achieve GOOD results by taking any supplements if you DON'T EAT enough and the right types of food. I think that 1.5g is not enough though maybe around 2g protein per KG is good. Also you can't actually grow big if you take for example 30g carbohydrates so they're a key figure in bulking too... ;)
 
Hi guys,

I bought today my stuff:
750g fitmaxx protein
500g creatine
770g hydro (drink)

all 42.74€ (a little less in dolars)

I´m thinking in take creatine in the mornig and before training and protein (with light milk) after training.

is ok???

thanks

PS. my friend told me that creatine increase sperm load, true?
 
DLD yep just saw it ;)

tomi said:
Hi guys,

I bought today my stuff:
750g fitmaxx protein
500g creatine
770g hydro (drink)

all 42.74? (a little less in dolars)

I´m thinking in take creatine in the mornig and before training and protein (with light milk) after training.

is ok???

thanks

PS. my friend told me that creatine increase sperm load, true?
Click to expand...
This is your first time taking creatine right? I don't know where you've read how to take it but creatine is preferred to be taken in this way:

1 week - 20g (4 times a day x 5g)
2 week - 15g (3 times a day x 5g)
3 week - 10g (2 times a day x 5g)
4 week - 5g (1 time a day x 5g)
5 week - 5g (1 time a day x 5g)
6 week - 5g (1 time a day x 5g)
7 week - 5g (1 time a day x 5g)
8 week - 5g (1 time a day x 5g)

Sort of like a steroid cycle ;) . Of course the dosages depend on how much you weigh. This is the way I took it. When you take creatine only one time a day it's best to take it after training. When you take it several times a day you have to split it as I've showed you a number of times a day x 5g. You should take the protein like 30min - 1 hour after training. I think that's the best time to take it and I've always used it like that. I doubt that creatine will increase your sperm load. It just has nothing to do with it... Good luck ! ;)
 
Creatine and protein supplements are both for strength/mass gains. If you just want to get in shape and be healthy you shouldn't need either. If you do take creatine, make sure you are really working out. Don't take it and then skip your workout.
 
You're saying it as if he'll gain 10kg with creatine/protein and start looking "huge" ;) . They are not used only for bulking but for sustaining weight - EVERYTHING depends on the diet... He also said that he'll use it for strength so... I forgot to point out another good thing about creatine - you feel full of energy all they long which is great especially if you're training sports etc. BTW I don't see what's the problem with taking creatine and "skipping" training because creatine is taken EVERYDAY and I don't think there's one guy on this planet who trains from monday to sunday because that's absolutely stupid as you'll never see gains this way because you'll overtrain 100%. Creatine is taken even on rest days.
 
The only time you really "NEED" a supplement type protein is directly post-workout. If you are trying to gain size you need about 30-50g of WHEY protein (preferably Isolate) and about 80-100g of simple carbs (from maltodextrin and/or dextrose). Adding this post-workout shake will present you with a huge benefit. The reason whey is so beneficial at that point is the speed at which it is absorbed into the body, your body desperatly needs amino acids from protein and also a soruce to replenish muscle glycogen (the carbs I mentioned).

As for creatine... the only *real* effect is an increase in energy. Creatine is naturally present in the body in small amounts and it used for cellular energy production. When I'm on a creatine cycle I have a noticeable endurance increase, meaning I can get that 1 last rep in when I wouldn't have been able to otherwise. The increased load causes increased muscle development.

Otherwise... eat alot of egg whites, drink alot of milk, and toss in some lean red meat if you can (great natural source of creatine and arginine).

PS: I won't touch creatine mono personally... makes me bloated and hurts my stomach. I really recommend something like Dymatize Xpand which uses Tricreatine Malate and Creatine-Ethyl-Ester. It also contains various other beneficial cell volumizing / training energy ingredients. Similar products include SAN V12 and ISS Satur8 (although these don't contain any of the CEE I mentioned). Out of the 3 V12 tastes the best but I prefer the effectiveness of Xpand over them all.
 
tomi said:
thanks rewave.

My weigh is 65kg is that dosage ok?
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Yep I think so.
**OFFTOPIC**
Great post arawndark. You definately have a lot of experience. Is that you on your avatar? How much do you weigh, how tall are you? How much do you bench? Just curious ;)
 
rewave said:
Yep I think so.
**OFFTOPIC**
Great post arawndark. You definately have a lot of experience. Is that you on your avatar? How much do you weigh, how tall are you? How much do you bench? Just curious ;)
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Yessir, the avatar is me. I'm actually not all that big, but I am a power-lifter as opposed to a body-builder, 178 lbs at 5'10" tall. To avoid shoulder injury I don't max on flat bench anymore, but I put up 130 lb dummbbells in each hand for 4 reps on dumbbell bench. And on what I consider a better mark of strength, the dead-lift, I lifted 425 lb for 5 reps yesterday.

If you need any more help lemme know :)
 
Dudes you ROCK!

Thanks for helping me!

Is 8 weeks a good creatine cycle? How often should I make this cycle?

My sports season starts march and end november. As I said before I need lots of energy and power. I don´t need to increase my mass too much. just to have a nice body and strenght/energy/power to make my races.

Another doubt.. If I want to reduce my fat % with somethin like l-carnitine is ok to make it anytime?

sory for so many doubts but I´m just starting!!

:P
 
I don't know man you look big ;) Yeah I got a little problem with my left shoulder too. I've recently started doing the deadlift and I do 5-6 reps with 110kg = 242lb. How do you actually do the deadlift because sometimes I do it with my legs straight (as it pumps my back thighs and gluteus A LOT) and sometimes not? How long have you been training to get to 425lb which really is an amazing weight? Have you ever used roids? I'm asking you so much questions because I see that you know your stuff man and I've got so much to learn ;)

tomi said:
Dudes you ROCK!

Thanks for helping me!

Is 8 weeks a good creatine cycle? How often should I make this cycle?

My sports season starts march and end november. As I said before I need lots of energy and power. I don´t need to increase my mass too much. just to have a nice body and strenght/energy/power to make my races.

Another doubt.. If I want to reduce my fat % with somethin like l-carnitine is ok to make it anytime?

sory for so many doubts but I´m just starting!!
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I think that 8 weeks is optimal and after that you shouldn't take creatine for 8 weeks and then you can start taking it again. What sport are you training? About your other question - yes l-carnitine is good stuff - it increases your energy and [words=http://fleshlight.sjv.io/c/348327/302851/4702]stamina[/words]. Maybe you should get a fat-burner too but a low-carb diet is the most important thing ;)
 
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my sport is Down-hill (mountain biking) and also some motocross! I thinking to make a 8 weeks creatine cycle and then buy some l-cartine. what do you think?
I´m not fat just want my muscle more visible!

thanks
 
rewave said:
I don't know man you look big ;) Yeah I got a little problem with my left shoulder too. I've recently started doing the deadlift and I do 5-6 reps with 110kg = 242lb. How do you actually do the deadlift because sometimes I do it with my legs straight (as it pumps my back thighs and gluteus A LOT) and sometimes not? How long have you been training to get to 425lb which really is an amazing weight? Have you ever used roids? I'm asking you so much questions because I see that you know your stuff man and I've got so much to learn ;)
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The variety you describe is a straight-leg dead-lift which is totally different. I do the normal dead-lift whereby you keep your back straight, squat down, and just pull the weight up off the floor that way. Doing 425 with a straight-leg is asking for back injury :) I really won't go above 185 on Straight Legs, not because I can't lift more, but because I want to keep my back safe.

I've been training on and off for like 5 years... I was pretty slack for about 2 years in college then I really picked it up again in January after my g/f of 2 years broke up w/ me. So I've been "on" training for about 11 months straight now. I really only started on dead-lifts around March or so, I started repping about 245 for 6 reps and now I am where I am :)

I have steered clear of steroids and pro-hormones. I'm not willing to accept the liver damage and other associated risks involved.
 
tomi said:
Dudes you ROCK!

Thanks for helping me!

Is 8 weeks a good creatine cycle? How often should I make this cycle?

My sports season starts march and end november. As I said before I need lots of energy and power. I don´t need to increase my mass too much. just to have a nice body and strenght/energy/power to make my races.

Another doubt.. If I want to reduce my fat % with somethin like l-carnitine is ok to make it anytime?

sory for so many doubts but I´m just starting!!

:P
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I like to do 8 weeks on and 4 weeks off for my creatine cycles. Thats a fairly "traditional" arrangement. Although no study has found any detrimental side effects to continued use of creatine for even years at a time, for the monohydrate variety anyway. The thought was that supplementation would shut down your natural creatine production, but no study has found this to actually occur. But most people seem to find that the effectiveness tapers off a bit towards the end of an 8-week cycle, so they still cycle off for a while anyway.

If you are looking for that kind of energy for an endurance sport I would recommend you look into something like San OX. I've read studies that show increases in endurance activities through citrulline supplementation. It's another type of NO activator similar to arginine.

From what I've read about carnitine you should take it on an empty stomach 30 minutes before a meal. Other than that you should follow the directions on the label.

If you want to look into a fat burner / energy booster product I've found that NOTHING compares to Diesel Fuel by Chuck Diesel:

http://www.getdiesel.net/community/index.php

I went ahead and ordered 2 full bottles after my experience with the first one. I have loads of energy on only 3 pills per day (1 at 7 AM, 1 at 11 AM, 1 at 3 AM) and no problems sleeping at night.
 
arawndark you are an expert! :)

thanks for helping me! I´m a newbie!!

fatburner can be taken anytime?

san ox is produced by who?

the problem is that i´m from portugal and there isn´t so many products as there!!

thanks dude!
 
For the fat burner I would NOT take it after 4:00 PM since it does contain caffeine... in my post the 3:00 should be a PM and not an AM as well.

SAN Ox is produced by SAN, Ox is the product name.

You can probably order online and have it shipped international to you, it won't be all that cheap, but they should be able to do it.
 
I´m on my 3th day of creatine cycle and already feel something different!!!
will update on my progresses.

Now I want to check out my diet:

-breakfast: milk with some clusters/muesli
-during the mornig(while in classes): some piece of fruit (sometimes a couple of coffee sugar free)
-lunch: pasta with tuna or chicken. a salad and a carrot
-before training: milk and clusters(less than in the morning) and some fruit.
-after training: protein with milk.
-dinner: pasta/rice with some meat (red/white) with salad
-before bed: sometimes a glass of milk

what do you think?

cya
 
So what I've been doing was puttin my back at risk of injury? Because I've been doing the straight-leg dead-lift more than the normal dead-lift with the same weight - 242lb. :O No more straight-leg dead-lift LOL rofl . About the steroids I'm more likely be willing to accept the liver damage (because from what I've read it's temporary) but anything concerning my libido, pennis and balls in a wrong way is unacceptable ;) About L-Carnitine yes it should be taken on an empty stomach but it's best to take it 30-40min before cardio training. The fat-burner should be taken before meals.
 
rewave said:
So what I've been doing was puttin my back at risk of injury? Because I've been doing the straight-leg dead-lift more than the normal dead-lift with the same weight - 242lb. :O No more straight-leg dead-lift LOL rofl . About the steroids I'm more likely be willing to accept the liver damage (because from what I've read it's temporary) but anything concerning my libido, pennis and balls in a wrong way is unacceptable ;) About L-Carnitine yes it should be taken on an empty stomach but it's best to take it 30-40min before cardio training. The fat-burner should be taken before meals.
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Liver damage *can* be permanent if the steroid or pro-hormone is taken in large enough quantity or for too long, but you can help to minimize it by taking a Milk Thistle supplement.

As far as libido and physical side effects like ball shrinking and bitch tits (yes, that can really happen) you need to follow a proper post-cycle therapy regimen to prevent such things. As far as advising a PCT I can only be of limited assistance since I've never done one myself. But it is a fairly complex and long process.
 
arawndark it ALL depends on the dosages. I've never heard of this Milk Thistle supplement. What I know is good against aromatisation is Nolvadex/Tamoxifen and for the liver Liv52 or DTox. I know bitch tits or gynecomastia can be prevented by taking the right stuff but the ball shrinking I don't know how can be avoided and which steroids cause it. On the other side I really don't think on starting roids until I become 20-25 years so... ;)
 
Well there isn't much to talk. You've got quite a lot of tips on what to eat. I can't help you build your diet because I don't know anyting about you (height, weight, age, activity level, how much calories you take and "burn" daily). + I'm not an expert on diets I just know what's best for me.
 
Hi guys! already found a nice diet! will try for 1 month or so.

Bought today some l-carnitine and arginine/ornitine

l-carnitine in a empty stomach before training... and what about l-arginine?

I tought take 1 pill morning and one after training. ok?

I´m already doing a creatine cycle as you know. I feel full of power! creatine rulles.
 
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