Working Out

Guna start gettin back in shape. Worked the heavy bag and skipped some rope. Gonna do a couple light things this weekend and hit some weights next week. Anyone else into workin out and stuff. What supplements u like? I'm a bsn or a cellucore kinda guy.

 

I use something called creafit and I use a protein blend. Other than that multivitamins go a LONG way

 

ya multivitamins for sure. i hear d-bomb was pretty good too.

 

You need a good protein, creatine and bbca a good multi vitamin and some fish oil and you cant go wrong .i just started to work out again and im maxing out at 205lb and that’s just me working out with out a spotter when I was younger I use to live in the gym I was at 6% body fat now im trying to get back to the good old days but now its not so easy any more

 

any kind of protein with not a lot of fat or sugar.
i try to take in 2 grams per pound of body weight per day.
I dont really mess with the creatine to much.

 

it all depends on your goals... gain weight, lose weight, gain strength, gain stamina and endurance

 

In any diet...cut out all sugar, increase your servings of fish and greens!

yis

 

The creafit is basically a mixture of amino's. It helps me worKout longer and harder plus I see faster results as far as strength. It does put on water weight at first but when I get in shape I stop using it. I have tried a lot of things and nothing got me ready for bball season from a strength/power standpoint like creafit and a protein supplement I use. But that's just my personal experience

 

What are your goals? No reason to work out if you don’t have a goal. You want to cut, build, maintain, loose weight? Before people jump me on this and get all bent out of shape, let me say there are different times of the day which work before for certain things.
BCAA’s are a must!
If you’re going with BCAA's and vitamins go with Universal Animal packs. They smell bad and they are a pain to take because there are so many but you get everything you need for the day, guaranteed.
Proteins!
When looking for protein, take into consideration there are 3 types: Whey, Casein and Soy. Whey is fast, Soy is medium and Casein is slow.
Whey protein is the most important as it's absorbed within 45 min. Your body can only handle 50g of protein with in 1 hour. Also, when buying a whey protein, go with something that has isolate and hydro whey. These types of whey protein mix better with water and more easily broken down in the body. Optimum 100% Gold Standard Whey is the best out there, hands down and it contains both.
Soy protein is good for people who are vegetarian or just enjoy the taste of soy. It does not built estrogen in your body and most people will tell you estrogen is a recovery agent woman and men both build. Women build it more than men. I used soy before as meal replacement through the day as it’s slower to break down than Whey but faster than Casein.
Casein protein is slow and should be used as meal replacement or before you go to bed. Dinner is the worst meal for you unless you’re eating lettuce or some type of low fat cottage cheese. Don’t take 50g before bed. Only use 20-25g and this will save you money plus you will fully digest it and keep your body from going into a cannibalistic state where you need protein through the night and your body feeds off itself and the broken down muscles. Optimum does carry a great casein protein.
Some supplements contain BCAA’s, Protein, Vitamins and Creatin all in 1 serving. Cell tech and nitro tech are 2 that I have taken before.
Don't forget to drink water; each person needs 4 liters a day with no work to continuously flush the kidneys. If you take any supplements, you should be drinking more water. I take 5 supplements a day and drink 1 monster energy every morning. I consume 10-12 liters a day which isn't hard if you’re drinking 1 liter an hour.
This is just from the research I have done over the last couple of years.

 

Bcaa's are good but they are also sort've the new fad and def over rated. Their are much more efficient amino's and that's been proven with scientific studies. But since its the new thing to do people pay MORE money for something that is LESS efficient. Health supplements get peddled too

 

for me sugars have always been the hardest part to quit but you deffinately have to cut it out i gained alot of weight and now have lost it back again but i feel weak compared to before i gained it i suppose it is the aging process as well but i need to get back into hitting the gym i dont care about gaining weight and getting big i would rather be fit and have strength and stamina

 

I agree...I would personally choose glutamine over BCAA's for recovery purposes. Don't forget your fish oils and Vit E also.

YIS

 

Exactly, creafit is mostly creatine glutamine and a few other things. I take omega 3 6 and 9 as well. Still looking for a fish oil that's a good quality and decent price tho.

 

creaculin or howerever you spell it is good too.

 

Good that you've been doing your research but sorry that is a lot of incorrect information.

 

Can you elaborate Yas? Thanx.

 

Sure but I haven't got too much time so can't go into a lot of detail.

 

There is always a goal even if it's not to add muscle or lose fat, anyone who does resistance work is reversing the ageing process.
IMO BCAA's are a must have if you want results but they have to be taken DURING the workout, so the easiest way is have 2 or 3 caps between every set. The best BCAA drink is Biosteel (many of the athletes that I trained last summer drank this) but it still isn't effective as it's impossible to make a stable BCAA in liquid form that is not too disgusting to drink and does not have the ingredients floating on the surface.
It's true that the protein powders from the different sources absorb at different rates but the best protein powders in the world are only Whey Isolate, what is much more important is the quality of the cows that the product came from, the powder mentioned is a low price, low quality product. If I remember correctly there are only 3 producers of whey in the world and almost all companies don't buy the best grade.
The Bulgarians discovered that 80% of potential recovery is in the first ten mins post workout so a shake should be consumed in this time frame with solid food being eaten within the hour.
The body can absorb 150 grms of protein in one sitting and high protein is not bad for the kidneys unless there is already a kidney problem.
If you are above 10% body fat you should have a post workout shake that is only protein, below 10% and you should add a carb such as maltodextrin although there are better carb powders out there that contain several carbs with different glycaemic/glycemic curves.
Although there are some good Soy protein powders on the horizon which could be worth a look soy IS oestrogenic/estrogenic which is why there have been cases of babies fed on soy formula that have hit puberty at 3 yrs old. If you are a guy consuming soy you become more feminine if you are a woman your chances of getting cancer go up. Oe/estrogen problems in people are shown by fat legs, maybe not noticeably to another person but someone could be ripped in the upper body but have not so much definition in the legs. In the UK guys tend to be not so lean on the quads (from drinking the tap water) in Australia guys tend to carry more fat on the hamstrings (from pesticides), fat on the lower leg in a GH problem. I know several Asian (what Amercans call Asian) that are in there 60's and don't even need to shave.
You drink way, way too much water and although my wife who happens to be one of the 25% carb tolerant people in the US also likes Monster, that is also quite a poor product.

Sorry that it's not that in depth but it's still more than I intended to write.

PS sorry forgot to add, if you drink shakes at night you will get fat, the only real time to drink a shake is post-workout although you can test the quality of your protein first thing in the morning on an empty stomach, after 30 mins if it's good quality you will feel more mentally alert.

 

cut out your sugars and starches, increase proteins and eat plenty of greens. And remember that a little fat in your diet is good for you.

 

Holy Shit Batman these posts are all sorts of wrong. Do not take anything they said seriously.

Most important part of a diet is REAL FOOD. There is no need to ingest all that manuactured protein and shit that you can get from real food.