got all the supplements, now which to take and when...

[meadball]

ok, after about three months of taking only protein as a supplement while do serious weight training and getting my diet in order, i decided to go out and get some additional supplements to aid me in my quest to become yolked and lean. my current measurements are 6-1, 180 lbs, and 16% BF, 19 years old. my ideal is 6-2, 200, 10% BF. after reading the supplement board for several weeks, i got everything i thought was the best for the money. here it is and when i plan to take it during the day:

Xenadrine: 2 pills before morning cardio (3x/week), 2 before afternoon lift (5x/week)

Glutamine: 5g before afternoon lift, 10 after w/ MRP, 5 before bed

ZMA: 3 pills before bed every night

Creatine: 5g w/glucose based drink within minutes of finishing lifting.

MRP: one hour after morning cardio and 30 minutes after lift w/glutamine

100% whey: 40g's right before bed, after ZMA and glutamine


am i doing the right thing here??? i want to maximize my gains and i feel this may do it, but PLEASE comment. i am currently dong cardio three times a week in the mornings on an empty stomach, and lifting 5 times a week, with each major muscle group once a week. on the 2 days i don't lift i play basketball for an hour or so. HOW CAN I MAKE MY ROUTINE BETTER??? thanks y'all...

 

[rocksolid24]

well you didn't post your diet but you need more protein and you need to spread it out throught the day. Without your diet it's hard to tell how much protein you are getting and when......Good luck.

 

[OKIE]

Considering your diet is good, your supplements look right on the money to me.

 

[meadball]

thanks for the posts guys, sounds like you want to know about my diet. i eat well, around 3000 cals, about 40% protein, 35% carbs, and 25% fats. the only fats i eat are from peanut butter, and i get about 130 protein from shakes, and the rest from tuna, chicken breast and turkey. no carbs after 7. basically, i have been following everything i read in the archives form the diet board. it is safe to say i eat well, so i don't think i need to go into my meal breakdown, but i have 6 meals a day. any more help would be great.

 

[meadball]

a follow up so that someone might respond. i followed exactly what i was eating the last two days, and here were my caloric breakdowns per day average.

source cals %total

Total: 3174

Fat: 713 23%
Sat: 211 7%
Poly: 218 7%
Mono: 203 7%

Carbs: 1413 45%

Protein: 996 32%


are these ratios OK with the supplements i am taking if i want to gain lean mass and lose body fat? thanks

 

[koen]

I would consider changing your before-sleep-protein-meal, whey is quickly absorbed. You are better off preventing muscle waste by taking a mixed protein powder (casein and whey) or casein alone.

Your MRP probably contains a mix of proteins, it 's better to consume a whey only protein powder, preferably a hydrolized whey protein (for example AST VP2) after a training Your body needs easy to absorp protein. So I would take a whey protein shake within 30 minutes after training and an hour later a MRP or solid food (meat or fish).

2 grams of glutamine will raise growth hormone levels best, more or less will result in lower gh levels. maybe something to consider with regard to your glutamine intake before sleeping.

Koen