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help scheduling basic supps please.

J_man

New member
I'm not new to bodybuilding, but just deciding to get more serious. I've been reading alot for quite sometime now. But I would like some advice on how to schedule my basic supps. I am lookin right now to lose fat and if not gain muscle at least sustain what I have. I lift 3-4 times a week and cardio 3-4 times a week. I eat a sensible high protien diet. I have taken many fat burners before I like t-rex, but I am not going to take any right now until I get down to that last bit of fat. That said here is what I have come up with as my basic supps and I'm thinking of adding more. Please suggest ANYTHING else you think I should add given my goals, and doses and times I should take these. Thanks

Multi
Vit-E
Vit-B complex
vit-C
Whey shake
Fish oil caps (1000mg, 180/120)
green tea extract caps (150mg)
L-tyrosine
probably some caffiene pre-w/o

Thats it right now, I have been looking at some others do you think I should add: CLA, glutamine?

thanks for the help
 
J_man said:
I'm not new to bodybuilding, but just deciding to get more serious. I've been reading alot for quite sometime now. But I would like some advice on how to schedule my basic supps. I am lookin right now to lose fat and if not gain muscle at least sustain what I have. I lift 3-4 times a week and cardio 3-4 times a week. I eat a sensible high protien diet. I have taken many fat burners before I like t-rex, but I am not going to take any right now until I get down to that last bit of fat. That said here is what I have come up with as my basic supps and I'm thinking of adding more. Please suggest ANYTHING else you think I should add given my goals, and doses and times I should take these. Thanks

Multi
Vit-E
Vit-B complex
vit-C
Whey shake
Fish oil caps (1000mg, 180/120)
green tea extract caps (150mg)
L-tyrosine
probably some caffiene pre-w/o

Thats it right now, I have been looking at some others do you think I should add: CLA, glutamine?

thanks for the help

For all your vitamins, fish oil, bla bla bla, just go with what the bottle says as far as time and frequency. Your whey shakes should be PWO. Definately add in some glutamine! Pre & PWO. And yes you need your essential fatty acids. What are you doing for meals? Mainly concerned about where your daily protien would be coming from.
Also creatine for your ATP replenishment for your workouts.
Hope that helps!
 
my diet isn't "planned" out just yet. I know pretty well at this point what my body works best with. I will probably plan one out later but right now I am just trying to get started again. I eat a pretty good high protien low carb diet.

My protien intake (right now) consists of 20g morning shake, 40g post-w/o, 20g before bed. and then chicken breast, tuna, hamburger, steak, sliced turkey breast (eggs sometimes) throughout the day. not all of them everyday but usually at least 3-4 servings of a mixture of them.

now as far as the suggested dosage and time of the vits and stuff, the reason I asked for times is because if you go by the suggested use you end up taking almost all of them at once, so I was asking for a suggested spread.

creatine? - for MY goals? you really think so? anyone else?

glutamine - I've been debating whether or not to get it cuz it is so up in the air as to whether it helps. I hear "it's awesome" and alot of "go waste your money on buying dirt instead"

thanks again anymore suggestiions please!
 
J_man said:
my diet isn't "planned" out just yet. I know pretty well at this point what my body works best with. I will probably plan one out later but right now I am just trying to get started again. I eat a pretty good high protien low carb diet.

My protien intake (right now) consists of 20g morning shake, 40g post-w/o, 20g before bed. and then chicken breast, tuna, hamburger, steak, sliced turkey breast (eggs sometimes) throughout the day. not all of them everyday but usually at least 3-4 servings of a mixture of them.

now as far as the suggested dosage and time of the vits and stuff, the reason I asked for times is because if you go by the suggested use you end up taking almost all of them at once, so I was asking for a suggested spread.

creatine? - for MY goals? you really think so? anyone else?

glutamine - I've been debating whether or not to get it cuz it is so up in the air as to whether it helps. I hear "it's awesome" and alot of "go waste your money on buying dirt instead"

thanks again anymore suggestiions please!

It doesn't hurt to spread out you vits through the day. Once you're on a schedule it's all the same w/the vits.

You could go either way w/the creatine based on your goals. It is definately good for the workout time though.

Don't be fooled about Glutamine though! I have done ALOT of resarch of scientific journals and the evidence supporting the positive effects of glut is there. Even though the supp has been around for a long while many people are discovering it's bennys w/o going to the journals!!
 
for the multi vits, and Bs, I would take them in the morning, I usually feel more energy during the day if I do that. Now for the Cs, take them post workout, and pre-sleep. The reason for this is the fact that C lowers your cortisol levels ( well the one that I think is the most important). Cortisol plays a big factor in the way your body works. Recently (and finally) there has been research on this extremely important chemical. Cortisol is the stress chemical in your body. It has a regular cycle throughout the day. After a workout it raises. When your cortisol level goes up your body begins to go into a catabolic state. It tries to take all the energy from your muscles and use it for other purposes. Taking vitamin C, and a good dose of carbs, will keep your body from entering this catabolic state (The carbs feed your body, and the vitamin C lowers cortisol so your body doesnt try to take energy from the muscles).

For the whey, I would drink about half before (30 -45 minutes) and then after (immediately). If possible add creatine, and plenty of carbs. This keeps your body well supplied since whey is a faster absorbed protein. There is a 3 hour window after that I believe you must have protein, and during the later part of that window a meal. If there is also a slower absorbing protein ( i.e. cassein) take it before you go to sleep. This is the time your body really rebuilds itself. So this allows your body to keep a steady supply of protein during the night. If you think you need more protein than this, wake up around 3 and take about 20-40 grabs more.

The caffein pre workout is a good idea. I highly recomend taking caffein pre workout. It seems to help me concentrate more, which is my biggest problem. I cant think about lifting weight if I feel all sluggish.

Glutamine and CLA, both of them help synthesize proteins. But there hasnt been a whole lot of study on them. Glutamine helps you keep what you have, which is pretty nice if you have a lot of muscle. I take it, but its only because I get it for pretty cheap at high quality. It gives me a little more energy during the day. CLA I dont know too much about, and I dont take it. I know it can be used for fat loss. I guess if you have a ton of money, but otherwise get something like creatine, ALA, or even tribulus.
 
thanks..

ALA - do you use ALA or r-ALA I have read alot on it in the forums. Everyone says r-ALA is just so much better. I've used a few bottles of glucorell-r before and I really like it, but the crap is expensive cuz you go through it like candy. ALA is so much cheaper so I was wonderin sense you suggested it if that is what you were refering to or r-ALA. I've never used regular ALA before. Thanks and if anyone else has anything about it please feel free.
 
I use the normal stuff at 200 mg 3x a day. I buy it from wallgreens and it works fine, and its cheap. Ive never tried r-ALA, but hey, give it a try, couldnt hurt.
 
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