[ImmortalFreak]

I just started getting serious into working out and I went to GNC and bought Pro Complex and KreAlkalyn. I take 1 capsule of Kre-Alkalyn pre-workout, 1 post-workout. I take 1 scoop (30g Protein) of Pro Complex Post-Workout and before bed, but just today started taking 2/3 scoop (20g protein) in the morning, after workout, and before bed.

I was able to go from maxing at 175 to 195 on bench, but I had just started working out again and I was just gaining what I've lost. Now I'm stuck at 195 unable to hit 200. My buddies are taking just Nitro-Tech Hardcore and have gained 30-35 pounds on bench (to my 20lbs) At first I had thought maybe it was our workout, but everybody else has gained 30-35 pounds on their bench and noticeable definition changes doing the same stuff and I haven't.

I just bought another months supply of Pro Complex and I am half done with the Kre Alkalyn and I am regretting taking both. I don't want to waste the 2 supplements, and just go get Nitro-Tech, but it's frustrating that I am falling behind.

Long story short, I want something to stack with Pro Complex and KreAlkalyn, at least until the two are gone (if they are bad supplements), then I'll switch to Nitro-Tech assuming the supplement I stack with the two isn't working.

I don't know anything about any of the supplements, I was thinking of taking some sort of NO, but I'm not sure.... Suggestions? What do youguys think of Pro Complex Protein and Kre-Alkalyn in general... Compared to Niro-Tech Hardcore? I've heard Nitro-Tech is just overpriced Protein, but that has clearly been proven wrong.

[Teamorbit]

Pro compex is great but you dont need it yet. Dont waste your money on the Nitro tech and dont shop at GNC anymore at least not for those products.

First Im assuming your diet is down if not thats number 1 before supplements.

second you need to have the basics. Again these are supplements. Supplementing for what your not getting from your diet.
-Whey protein. Pro complex is great but all it is, more protein per serving with less servings per container. Great product but not really beificial for use all day. Its also has increased aminos but like I said use this product later if your interested.

-Multi vitamin- This is important because no matter how well your diet is its almost impossible to get everything you need. Supplementing with some missing vitaminshave even gone as far as increasing GH and testoterone in men slightly.

-Amino Acids. I like Glutamine, its up to you. Very contraversial topic weather it works or not but Im not going to get into that. But do pick up some BCAA'S. Great product that your body does n ot produce natrualy that you can only get from food. Helps recovery.

-Then Creatine- Ilike Mono but if you like Kre-alkilyn than stick with it.
-Fish oil. Fishoil is very important because it has so many function in the body.

These are the basics and once you have this as your platform along side a solit diet you will see positive gains again and then you can start experimenting with NO and stuff like that,

[prime52]

it might be the Kre-alkilyn, it has slightly less water retention, but mono is overall the cheapest yet the best way to build muscle IMO.

But like orbit said, diet before supps. plan and simple.

[GRAVESY079]

Simple! Take in some protein before you go to the gym, not just after you go.

[ImmortalFreak]

I bought my first container of Pro Complex at GNC and the second was online. Twice the protein for the same price, lol. I found out shopping at GNC sucks the hard way.

As far as my diet goes, I am taking in the following, this is a cut/paste of my diet spreadsheet.

Protein/Carbs/Fat/Calories:

W/ Post-Workout 256.5g 183g 147.35g 2895
586.85 586.85 2895
44% 31% 25%

W/O Post-Workout 219.5g 144.5g 132.85g 2465
496.85 496.85 2465
44% 29% 27%

My calorie intake is kind of low I think (I weigh 154lbs as of 20 minutes ago). I take multi-Vitamins as well as vitamin C every morning.


As far as the Pro Complex goes, I don't mind spending the money on it. If it gives me the Aminos I need, I don't mind splitting it up throughout the day. Like I said, I cut it down to 20g protein 3x a day yesterday.

Fish Oil... I eat 1-2 cans of tuna/day. Do you think that's enough oil, or shall I get more?

The Kre-Alkalyn was very cheap, so maybe I will pick up some Creatine this weekend.

I went with Kre-Alkalyn because when I first got into this I was weary of supplementing, especially Creatine. My weight coach at school said go with the Kre alkalyn because people usually don't drink enough water with regular Creatine, so that sold me since I didn't know any better.

What do youguys think of my Protein/Carb/Fat/Calorie intakes? Again, I'm 16 years old weighing 154, I am 5'11, so I'm a pretty small guy. I am trying to steer clear of weight gainer for some reason, I have bad feelings about it and I don't want to one day get fat because I've stopped working out and the weight be hard to loose, you know? But that seems to be the name of the game here. But again, I don't know annything about any of these supplements or anything. I have my parents putting all sorts of bad thoughts into my head everytime they see me drinking my protein or taking kre-alkalyn... They don't trust supplements, hehe.

Also, do youguys think taking 20g Pro complex Protein in the morning, post-workout (but I'll start trying pre-workout, I'll takes Graves' advice), and before bed is good? If not, how should I take the Pro Complex?

Edit: What brand of Creatine do youguys reccomend? I think I'm going to pick some up this weekend. I've heard good things about CreaKick... Any suggestions?

P.S Sorry for the novel every post I make, I'm trying to be as in depth as I can.

[nmb1233]

if your platueing you need to change up your workout. try to not do the same workout day in day out. your body conforms and doesnt progress. as for regular creatine you usually retain water. the kre ak is good because its low sodium...theres no loading phase...and i hear that you dont have to cycle it. though i dont take it i was going to pick some up and try it out. you might also want to pick up some kind of nitric oxide to get more blood flow to your muscles and a better pump. if your worried about your max....dont focus on just that. work tris should lats as these muscle groups all have to do with bench press

[nmb1233]

also....work legs dude. alot of people neglect legs but i personally think legs is one of the most important body parts large muscles means more blood flow. squats are great for your whole body not just your legs. also work your core. and i dont mean sit ups. your core is the base for all your strength

[ImmortalFreak]

I know our workouts have to be lacking. We workout in my friend's garage. We have a bench adjustable for Incline/Decline and I guess we could squat off of it (but we're those kind of people that you mentioned that don't focus on legs, haha. At least not yet). We have dumbbells with plenty of weight and we have three other bars we use for curls, shrugs, rows, ect. I'm spending a good portion of the day looking into workouts, as like I said ours are bad.

A typical week's workout for us goes as follows:

Monday
Bench - 10x10, 135lb or 5x5 165lb (If we do 5x5 on Bench we adjust all other workouts so we get a good 5 set workout from them, too)
Dips - 10x20
Push-Ups - Diamond > Wide > Regular alternations 9x10
Sit-ups: 10x20
Curls: 10x10, 70lb

Tuesday
Incline - 10x7, 115lb
Push-Ups - Same as Monday
Lawnmowers - 10x7, 40lb
Sit-Ups - 10x20
Rows - 10x10, 100lb

Wednesday
Decline - 10x10, 140lb
Shrugs - 10x10, 130lb
Overhead Tricep workout w/dumbbell - 40lb
2 other random workouts

After that we cycle again, starting at bench. But all the other workouts alternate to different days, we kind of play it by ear. But those are the only workouts we do. Occasionally we'll do 2 good sets of Arnold Arms post-workout, but that's about it. Just about everyday we'll do basic curls and situps, and never do we miss some kind of bench (incline, decline, regular) Again, we lack equipment, and knowledge of workouts.

*We started mixing military press in last week for shoulders... 10x7, 95lb for me, some of the other guys do a bit more.

[nmb1233]

thats your problem right there..too much chest but its all spread out. try focusing on a push and pull program. ex: chest and bis back and tris shoulders and core then legs. the 5x5 and 10x10 are shock treatments. try something like warm up set of 15-20 10 8 8 6 and go heavier every set. then throw in the 5x5 or 10x10 evry other week or so.... remember the rep ranges..8 and below is mostley strength and bulking. 10 and up is mostley endurance or toning

[ImmortalFreak]

Do the same thing with all workouts? 20,10,8,8,6?

[nmb1233]

yea if you are trying to build strength. u dont need to do a warm up set every exersize though just your first one or two for that bodypart

[nmb1233]

if your on a 3 day split train 2 or 3 muscle groups a day...not all 3 days