[KcJ]

I am 18 years old and im tired of looking like a couch potato. I use to life when i was 16 and got some good definition but then stopped. I am 6 1 and around 190.

I just wanted to know what supplements I should be taking(ie: protein shakes, creatine, fat loss, anything that could help) I have a general brand protein shake but I was wondering what you guys use. I am looking to shred some fat and build up my muscle mass.

Some questions I have.

Creatine instead of a protein shake?

Can you take fat loss supplements WITH a protein shake.

Any sort of multi-vitamen you use?

ANY INFORMATION IS HELPFUL! thank you in advance!

[KcJ]

if you could include brand names too that would be amazing

[mikeh40+]

Originally Posted by KcJ

I am 18 years old and im tired of looking like a couch potato. I use to life when i was 16 and got some good definition but then stopped. I am 6 1 and around 190.

I just wanted to know what supplements I should be taking(ie: protein shakes, creatine, fat loss, anything that could help) I have a general brand protein shake but I was wondering what you guys use. I am looking to shred some fat and build up my muscle mass.

Some questions I have.

Creatine instead of a protein shake?

Can you take fat loss supplements WITH a protein shake.

Any sort of multi-vitamen you use?

ANY INFORMATION IS HELPFUL! thank you in advance!

well of course supplements are to be used once your diet is in order, assuming that your all dialed in diet wise,
supplements that would be helpful would be
whey protein>> optimum nutrition gold standard
creatine mono>> which ever is on sale
mulit-vitamin>> optimum nutrition opti-men multi
phenadrine>> APS for fat loss

now about your questions ,
1)no you dont need to substitute creatine in place of protein shakes, they are 2different supplements,

2)yes you can take fat burning supplements with protein shakes

3) take your creatine 5g before and then 5g after your workouts, you can take it with a protein shake as long as your getting in some high GI carbs,This will cause a small insulin spike that will help to get the creatine across the cell membranes more effectively, grape juice is a example of what you could drink your creatine with,

[miggitymags]

The most important thing to understand about supplements is that they are SUPPLEMENTAL to your diet. You can take every supplement available but if your diet isn't in check, they are a complete waste.

To add to Mike's solid advice:

1. Buy in bulk
2. Buy online. Check out our forum sponsor: OrbitNutrition.com
3. I'd suggest starting off with a multivitamin and whey protein. I wouldn't worry about creatine and fat loss supps just yet. Get the experience of 'all natural' first before endulging in too many supps..

Good luck, bro.

[Boo71]

regarding diets, do you have a good plan say for a weekly schedule?

[KcJ]

Yea I have my diet in check. I usually do some eggwhites in the morning with wheat or multigrain toast. that or my protein shake. then for a snack after that i usually have a protein bar or some turkey jerkey. lunch is some sort of turkey breast sandwich. a snack after that is whatever i can score at my work, be it another bar or a fruit or vegi smoothie. and for dinner is whatever my mom cooks(health nut mom) so thats what im eating daily.

[HawaiianPride.]

Diet's not in check.

First meal should consist of 35% of your daily carbs, between 30-45 grams of protein. Limit shakes to two per day (whey prefferably). Add veggies to at least 4 of your meals. Brown rice should be taken prior to workout, then white or brown PWO. Add some chicken breast, red meat, lean beef, turkey and some fish to your meals. Compliment each meal with some sort of carb and veggies. Drink Casein protien before bed for slower absorption throughout the night.

Carbs:
Sweet potatoes, brown rice, beans.

Proteins: Fish, Turkey, Chicken Breasts, Lean Beef.

Fats: Nuts, Olive Oil, Flax,.

[KcJ]

Alrighty, I have that helps thank you HawaiianPride. I work at a grocery store so would you say some canned tuna would be good while I am on break/lunch?

[HawaiianPride.]

Absolutely! I prefer the packaged tuna in water but both works just fine.

[KcJ]

awesome! for my new meal plan i was thinking for breakfast, eggwhites and maybe ill throw some spinach or mushrooms there. make it with 2 pieces of wheat toast or a cup of oats. does that sound good for my first meal?

[HawaiianPride.]

Sounds great. You can add a couple yolks in there too if you'd like. Spinach and Broccoli are the ultimate veggies.

[KcJ]

Thank you for all the help guys. I just bought a Sports Creatine Monohydrate and the APS phenadrine. I was just wondering when I take the Phenadrine. AS others have said, creatine 5g before workout and 5g after. Do i do the same with the APS phenadrine or is that only once or twice a day?

[mikeh40+]

Originally Posted by KcJ

Thank you for all the help guys. I just bought a Sports Creatine Monohydrate and the APS phenadrine. I was just wondering when I take the Phenadrine. AS others have said, creatine 5g before workout and 5g after. Do i do the same with the APS phenadrine or is that only once or twice a day?

i have a log in my signature. that i did on the phenadrine, but to give you a quick answer you take phenadrine only one time a day, morning is best since the dosage will last pretty much the entire day, i have it all detailed in my review if you care to read it, other wise pm me with any questions you may have on phenadrine

[HawaiianPride.]

Cosign Mike.

[KcJ]

Thanks guys and I got everything and will be starting on Monday. Going to get my last party for 6 months in tomorrow. Thanks for the help erbody!