[kbulava85]

Alright, I know everyone asks this question. It's not that I don't read...I read through a lot of these threads. It just seems to me everyone has their opinions so a lot of things are contradicting. So I'm asking all of you experts. I'm 22 years old, 5'9" about 13% BF 158-163 lbs and a pretty hard gainer. I lift about 4-6 times a week. My body fat, I've gotten pretty good at controlling so I'm not too worried there. There is a lot of variety in my workouts and I do plenty of shocking the body and get lots of rest, so I'm not worried there either. Where I get confused is the supplemental part of lifting. I'd be totally happy at 185 and lean between 8-12% BF by Summer. Realistically, I'm looking to be 170-174 by Summer. If I can gain lean mass faster then great! But I want to to keep my goals realistic, I don't lift for a living. I'd like to gain as fast as possible without gaining to much fat (I know I'll gain some).

Generally I eat:
Breakfast (5:45am): 3 eggs, toast or potatoes (occasionally some bacon) About 1 1/2 cup cottage cheese and 1 1/2 cup fresh fruit and fruit shake.

Break1 (10am): Either tuna salad sandwich on wheat or egg salad sandwich with an apple or banana

Break2 (1pm): Either tuna salad sandwich on wheat or egg salad sandwich with an apple or banana

Preworkout snack (3:30pm): Wheat toast and banana sometimes 1/2 cup cottage cheese

Workout (4-6pm): Drinking 2 scoops water down gatorade powder

Post Workout (Immediately): 1 1/2 cup cottage cheese and 1 1/2 cup fresh sliced fruit

Dinner (1/2hr-1hr after post workout): Usually chicken breast, fish filet or steak with vegetables and a rice or pasta side. As well as a side salad.

Sleep by 10pm cause I get up so early. Sometimes I'll eat a little cottage cheese before bed to keep protein in my body for a bit while I rest.


What I'm looking to add in now that I'm back working again is:

Universal Animal Pak
I've taken this before too, if there's another multi for the value, or even a lot less for the value without so many pills I'd take that

BSN Nitrix
Unless there is something better for the value, but I just always felt pumped during summer using this

Optimum Nutrition 100% Whey Gold Standard Protein
I think I get a lot of protein in just my diet, but I think a bar at work to snack on and shake with breakfast, one post workout and a casein shake before bed would assure all worries about protein intake for my weight. My metabolism is pretty high, at work I seem to just digest so quickly even with with the two small meals. Hoping this might curb my appetite a little.

Optimum Nutrition BCAA
They seem to be a good value from what I've read, but if someone's got a better brand I'm open to suggestion...Capsules or powders? From what I've read during and after workout are best times for these. I'm also wondering how much is good to take as I've read mixed opinions on that.

Creatine
I'm pretty clueless on this. What's the dosage on this? Are there any good brands? When do I take it (Pre, Post?)

Flaxseed, Fish oils and such
I always cook with olive oil, I eat tuna fish throughout the day. Are these necessary? What the proper dosage?

Glutamine
Another one I hear contradicting arguements about. Necessary? Dosage? Good brands? When to take?

Pre-Workout/Post Workout drinks
I've used No-Xplod/Cell-Mass combo over last Summer. Stacked it with Syntha-6, Nitrix & Axis-HT so I'm not sure where my gains were coming from. I do know that with No-Xplod I didn't feel much energy as they claim, but my pumps were instant and huge. It became routine, I was gaining but it could have been from anywhere and I haven't lost anything since I stopped taking any. Would I be better off doing a combo like this for creatine, bcaas and whatnot? I just want to make sure I have enough of everything in my system without blowing my wad on a gimmick all in one product. I hear NO-Shotgun is the best in that competition but everyone's got different opinions.

I would also consider a testosterone booster but that **** made me a damn sex addict. I mean I was bad before but I literally wanted to **** everything in sight on that. I think I'm young enough for a while not to need that boost haha.

Again, I am sorry about the same familiar post, but there is a lot of stuff out there that's just opinion of unexperienced people/as well as plenty of people who know their **** too. I would greatly appreciate any aswers anyone can give. Thanks everyone!

[JakeVendetta]

Youre diet needs a little work... have you calculated you're total macro breakdowns Cals/protein/fat/carbs? If so post them up. Post workout you need to move that meal forward to after dinner like almost right before bed, possibly replace the fruit with some natty pb, and then replace the PWO meal with 25gs Whey and some source of high GI carbs (maltodextrin, dextrose, etc) like 50gs. Preworkout i would make sure you're consistantly eating that cottage cheese.

Supplements that wouldnt be a waste of money for you are:
Whey Protein
Creatine Monohydrate (get just some bulk mono)
BCAA's (doesnt matter the brand)
Maltodextrin
Oils *just use them to increase your caloric intake you'll have a better idea of how much to increase it after you figure out how much you're geting now*

Animal pack just get a general multi from any store... if you want to take a multi.

BSN Nitrix, if you liked them get them... but i think all of these types of products are a waste of money. If you're just looking for the pump get a pre workout powder because their typically a better value, with same effect.

BCAA's pills or powder all depends on youre tolerence for the powder (its a pain in the ass to mix), and time restraints (pills are alot faster to get down). Typically you would use BCAA's anytime you are in a fasted state (without eating), or at risk of becoming catabolic (during intense workouts)... 5gs at a time would be fine... but you can take more it all depends on how conservative you are trying to be.

Creatine if you choose to do the loading phase you would take 5gs in the AM, and then 5gs PWO, for the first 2 weeks then after that just take 5g's/ed(everyday).

Glutamine doesnt really do much of anything (its debated by many, Most studies show its unefectiveness, but people who do realworld testing of their own swear by it) its mainly used for recovery and you would use typically 10gs post workout, you could divide it into 2 5g doses one for imedietly PWO and 1 dirictly before bed. But if you dont have any trouble being fully recovered before you're next workout, i would save the money.

Forget about the test booster, just going to waste your money at your age.

A few sites to get youre supps from:
Nutraplanet.com
orbitnutrition.com

a site to help you figure out youre macro breakdowns
fitday.com

[JakeVendetta]

Dieting Made Easy
That might help a little bit, you might know some of it but its the easiest place to start when constructing a diet.

[kbulava85]

Thanks a lot Jake, I will definetly go through your post and links after work, appreciate it.

[Rodzilla]

Jake is right about your diet its pretty good, but I would throw in the cottage cheese before bed, and I would def have some protein and carbs after you train, but my view on which carbs is a little different

the whole High GI carbs after training has been a little over-hyped in my opinion, especially when you are taking in up to 50g...this will cause a spike and then a crash. I would look into a lower GI source of carbs, or a at least 1/2 high GI, 1/2 low GI.

Multi's, Millenium nutrition, controlled labs, NOW...all make quality multis with less pills, and probably more cost efficient.

BCAAs - powder is always better than pills...ALWAYS, however if your bulking and getting adequate protein, there may not be as much need for these.

Creatine - some people load, but I really wouldn't recommend it. Mono is fine, but I would recommend something like SyntheSIZE which contains Mono and CEE, because of the extras in there like Leucine(most anabolic amino) aminogen (to help process the protein) and added ingredients for nutrient partitioning(feeding the muscle)
give it a look SyntheSIZE (750 grams) By: Avant Research

forget the nitrix, its not actually doing anything for you, I'm with Jake on the pre-workout powder

[Jake2458]

Do not get nitrix, it really isn't worth it, imo it wasen't a very good product.
Creatine is a great supplement and I would deff. reccomend it if you are looking into it. Monohydrate would be your best bet if you want to keep it simple. Monohydrate is proven. If you want to go with a blend, I would go with Sizeon, a very good product.

ON's Whey is one of the best proteins out there. Taste great and is great with nutrition, I would go with that for a protein.

Don't really know anything about Animal Pack. I would just go with any multi, I use megan men from gnc.

Glutamine has a lot of different opinions, imo I wouldn't really go with it. If you are looking into it, maybe read up on it and see if you want to try it out.

Test really isn't necessary, just going to put a hole in your pocket.

[JakeVendetta]

i completely agree with everything rodzilla said, about the carbs. I dont however agree with the CEE ,but thats just personal opinion.

[Tall HardGainer]

see I love nitrix and get great results from it, one of my favorite NO products!

[Rodzilla]

Originally Posted by Tall HardGainer

see I love nitrix and get great results from it, one of my favorite NO products!

I don't doubt that nitrix pumps you up, but I do doubt it is actually doing anything beyond that.

[KM]

Originally Posted by Rodzilla

I don't doubt that nitrix pumps you up, but I do doubt it is actually doing anything beyond that.

Cosign, Nitrix did very little for me. It gave me a 'pump' but that's about it. Gave very little or no gains.

[Tall HardGainer]

well any NO product isn't going to give you "gains" what they are meant to do is increase blood flow to allow your postworkout nutrient shakes and meals to get into those muscles better and more effeciently. Also, Nitrix is also taken 3 times a day to help sustain increased blood flow throughout the day and help move protein more effeciently throughout the day.

[kbulava85]

ordered some stuff yesterday should be here monday:
Higher Power Micronized Creatine, 500 Grams
NOW Dextrose, 2 Lbs.
Optimum BCAA 5000 Powder, 336 Grams
VPX NO Shotgun, 810 Grams
Optimum Opti-Men, 180 Tablets
Optimum 100% Casein Protein, 4 Lbs., Chocolate Supreme
Optimum 100% Whey Protein, 5 Lbs., Chocolate Mint

Total with shipping came to about 196 bucks...hopefully i gain something and it'll be well worth it. I'm also going to change my diet a little bit, thanks everyone! I'll be sure to post any reviews/results.

[Tall HardGainer]

good luck, looking forward to seeing your gains!

[kbulava85]

that no shotgun feels like im on crack i was shaking like crazy haha, but i tore up the weights! im used to taking 3 scoops of no xlpod before but this blows it away in my opinion.

[ibanezman88]

whoa buddy
3 scoops is too much

ok, it looks like you need more calories from looking at your diet.
make sure you're getting close to 3000 calories a day.
protein looks good.

supplements aren't miracle workers. just keep that in mind. they're just meant to give you a little boost.

[kbulava85]

i get close to 4000 cals a day. and the no xplod i slowly built a tolerance to it over summer starting with 1 scoop to 2 and then 3 to get the same effect. followed the directions on the bottle.

[Tall HardGainer]

I have done the same, but as a rule of thumb you should cycle your supps. How long have you been on the NO constantly?

[KM]

You shouldn't have to constantly up your dose. Cycle, you'll save money and your tolerance for N.Os won't be as high.

[Tall HardGainer]

exactly my point. please post your usage though

[kbulava85]

oh i took it for like 2 months straight (1scoop first 2 weeks, 2 scoops next 4 weeks then 3 til i was out) over summer by the third month i was spending far too much money using 3 scoops so i finished what i had and stopped entirely, on pretty much everything actually because work slowed down and i just didnt have the money for sups at all anymore. as it is now i probly shouldnt have ordered some but oh well, we'll worry about that when my credit card bill comes next month, haha.

[Tall HardGainer]

how long ago did you stop?

Generally, 2 months is really long term for supplements, and you end up with a situation you are in, you lose effect of the supplement. So stick to 1-2 months on, then 1 month - 6 weeks off, then repeat if you want.

[kbulava85]

i stopped in september i think in there. its been quite a while, thanks a lot for the adviece i was gonna ask that next what anyone would recommend for future cycling.

[KM]

THG got this but just for another idea of cycling. 12 weeks on 6 weeks off is more of long range one. Either or.

[Tall HardGainer]

true KM, it really all does depend on the individual, some can goto 3-4 months till they start to lose effect others, 1-2, all depends on you, but by what he was saying it seems that he is peaked at 2 months and then needs to add more to get the same effect.

[KM]

Originally Posted by Tall HardGainer

true KM, it really all does depend on the individual, some can goto 3-4 months till they start to lose effect others, 1-2, all depends on you, but by what he was saying it seems that he is peaked at 2 months and then needs to add more to get the same effect.

Totally agree bro. I was just adding an alternate option

[Tall HardGainer]

i see...*thinks to self; he is trying to take me out*


NEVER!!!!! hahahaha

yeah but good point...for now....

[KM]

LOL

[Tall HardGainer]

[KM]

LMAO. That's a good one right there^

[Tall HardGainer]

lol, thought it was appropriate for your gun shot!