Question about individual supplement choices

[EllesedilAnDal]

Okay, sorry to make this my first post!

A bit of a background: I am a pretty novice lifter. A couple years ago I was more seriously into it, until I let an illness and some unfortunate life events get me down more than I should have. I've just recently got back on my feet and gotten heavily motivated and back into my lifting.

There were some supplements I was taking before, but now that there are different supplements on the market, I wanted to take a look at additional ones as well. I went a bit overboard, and after reading some magazines and doing some online research, I went on a GNC spending spree. Today was my first day taking all of my new supplements on the same day, and although I feel fine, I started to notice that many of them share similar claims (such as an increase in nitrogen levels).

Because of the cost of these, and concerns as to whether or not I can have 'too much' of some of the things multiple supplements share, I was hoping that I could list them out and somebody could let me know if they know of any problems with taking any of them in combination, or if I'm getting too much of one thing and don't need to take some of them.

My current supplements are as follows:


GNC Mega Men multivitamins
GNC Amino Burst 3000
GNC Ultra Water
MRI NO2 Platinum
GNC Xtreme L-Arganine
Epic Nutrition Five-Tetra

I take creatine daily (with cycling); 20mg when loading, 10mg normally
I also take Glutamine, about 5g a day when not lifting, usually 10g when I do.


Does anybody see any real problems with what I am taking?

Thank you so much,
Andrew

[chlaxman]

Just so you know you are overpaying for every product you mention. The 5-Tetra is good stuff, but definitely drop the Ultra Water. I'd buy online, you'll save about 50%.

[RB12]

GNC Mega Men multivitamins
GNC Amino Burst 3000
GNC Ultra Water
MRI NO2 Platinum
GNC Xtreme L-Arganine
Epic Nutrition Five-Tetra

I take creatine daily (with cycling); 20mg when loading, 10mg normally
I also take Glutamine, about 5g a day when not lifting, usually 10g when I do.


Well, you definitely overpaid, that is the first problem. I agree with chlax re: 5-Tetra and Ultra Water. Is there a reason you are taking NO2 and Arginine? usually they are both "pump" products, the extra arginine should not be a problem, but is not necessary.

Also, no need to cycle creatine nor load it and, imp, the glutamine is a complete waste.

[NaturaLPumP]

What is the reasoning for the water pills ?

[EllesedilAnDal]

Just so you know you are overpaying for every product you mention. The 5-Tetra is good stuff, but definitely drop the Ultra Water. I'd buy online, you'll save about 50%.

Thanks, I'll have to shop online from now on. I was in a rush to get trying this stuff, and thought GNC would be a good start. A bit of research after this post, and I can see what you mean about cost.



Well, you definitely overpaid, that is the first problem. I agree with chlax re: 5-Tetra and Ultra Water. Is there a reason you are taking NO2 and Arginine? usually they are both "pump" products, the extra arginine should not be a problem, but is not necessary.

Also, no need to cycle creatine nor load it and, imp, the glutamine is a complete waste.

Well, I grabbed some Arginine because I was reading an article that suggested it as a supplement. After your post, I checked the NO2 and, of course, Arginine was the primary ingrediant. You are certainly right about not needing the extra pills.

Not having to cycle creatine and being able to skip the loading is good ... it is often far too inconvenient to try to remember to take the creatine 4x in a day.



What is the reasoning for the water pills ?

It said that it helps in creatine sythesis or transport or something similar on the bottle, and thought it would be worth a shot. Did some reasearch on it after you post, and I couldn't find any specific information on how it works ...




After all the replies, I was able to return the opened bottles of Ultra Water and Arginine to the GNC for a full cash refund. Thanks for the help, guys.

--Andrew

[RB12]

Andrew, this may help get you started:


Nutrition / Diet / Macros:

- Total daily calorie intake. This is what will make / break you

- It is NOT efficient to try and lose fat AND gain muscle at the same time

- BMR and nutrition calculator (http://michaelandkendra.com/BMRCALC/bmrcalc.htm)

- Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight) (http://forum.bodybuilding.com/showthread.php?t=337536)

- Foods (Good vs. Bad) (http://www.t-nation.com/portal_includes/articles/2001/172food.html)

- Unified Theory of Nutrition - by Will Brink (http://www.bodybuilding.com/fun/willbrink10.htm)

Bulking:

When bulking (a calorie surplus to gain lean muscle mass at a optimal rate), I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Chicken
- Turkey
- Beef / Sloppy Joes (manwich)
- Hamburger Helper
- Pasta
- Tuna
- Potatoes
- Rice
- Veggies (Fresh if possible)

(Note: If you can afford it you can do things like steaks etc.. etc..)

- If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

- Hungry Hungry Hormones (http://www.bodybuilding.com/fun/berardi55.htm)

- Massive Eating (http://www.bodybuilding.com/fun/berardi41.htm)

- Stretch Mark Mass (http://www.t-nation.com/findArticle.do?article=301stretch2)

What are some good indications that I'm gaining muscle... ?


Mirror / Appearance
Measurements
Strength
Bodyweight

Cutting:

When cutting (a calorie deficit to lose fat at a optimal rate):

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).

Fullness Factor Chart 1 (http://technologyorgasm.com/upload/fullness.jpg)
Fullness Factor Chart 2 (http://technologyorgasm.com/upload/fullness2.jpg)

What it my basal metabolic rate ?


Your Basal Metabolic Rate (BMR) is the energy used (measured in calories) by your body to perform basic functions, including internal energy expenditure, breathing, and body temperature. It is the number of calories your body would expend if you performed no physical activity throughout the day.

Simply put... your Basal Metabolic Rate (BMR) is the rate at which your body burns calories while you rest. This is very important because we only have so much time for cardio each day.

BMR Calculator:
http://www.bmi-calculator.net/bmr-calculator/


Where can I learn more about the "Fatloss Basics ?"


Fatloss Basics Part 1 (http://forum.bodybuilding.com/showpost.php?p=4476014&postcount=3)
Fatloss Basics Part 2 (http://forum.bodybuilding.com/showpost.php?p=4476023&postcount=4)
Fatloss Basics Part 3 (http://forum.bodybuilding.com/showpost.php?p=4476035&postcount=5)
Fatloss Basics Part 4 (http://forum.bodybuilding.com/showpost.php?p=4476040&postcount=6)


What are some good indications that I'm losing fat... ?


Mirror / Appearance
Measurements
Bodyfat caliper
Bodyweight

Supplements:

- Supplements / Companies to avoid (http://forum.bodybuilding.com/showpost.php?p=6801890&postcount=81)

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )


Multivitamin (http://www.bodybuilding.com/store/now/adam.html)
(Click here for a Multivitamin Comparison Chart) (http://forum.bodybuilding.com/showthread.php?t=561943)
10 lb bags of Optimum Whey Protein (http://www.bodybuilding.com/store/opt/whey.html) (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine (http://www.bodybuilding.com/store/opt/crea.html) or Creatine Ethyl Ester HCL (http://www.bodybuilding.com/store/omega/cre.html) or Magnesium Creatine Chelate (http://www.bodybuilding.com/store/clabs/green.html)
Cold Pressed Flaxseed oil (and / or fishoil (http://www.bodybuilding.com/store/efa.html)


- Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

- Creatine timing (when / how to take it):
Science behind creatine timing (http://forum.bodybuilding.com/showthread.php?t=307788)
In depth look at creatine (http://www.bodybuilding.com/fun/author22.htm)

- For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:


Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:


Protein Prejudice (http://www.johnberardi.com/articles/nutrition/proprejudice.htm)
Protein intake studies (http://forum.bodybuilding.com/showthread.php?t=337536)
BCAA's / Leucine (http://forum.bodybuilding.com/showthread.php?t=392907)

Workout / Routine:

- I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:
- Squatting / Leg pressing
- Deadlifts
- Barbell benchpress (Including flat / decline / incline)
- Both BB's and DB's for best results

- Concentrate more on measurements and less on bodyweight

- Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

- Concentrate on form first, in order to stay injury free

- Emphasize both range of motion, and mind-muscle connection

- With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

- Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

- Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.

Cardio:

- If possible, do cardio at least 8 hours from when you lift weights

- If possible, do cardio in the AM after sleeping.

- No need to do cardio on a empty stomach, but many prefer to due to nausea

- Jumping rope is a very efficient form of cardio

- Sprinting is a very efficient form of cardio (http://www.bodybuilding.com/fun/par46.htm)

- HIIT (High Intensity Interval Training) is a efficient form of cardio (http://www.musclemedia.com/training/hiit.asp)






Recovery (A.K.A GROWTH !):

- With proper intensity MUST COME PROPER RECOVERY !

- Make sure and get enough protein right before you go to sleep.

- Make sure and get enough protein/carbs right when you wake up

- Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/training/sleep_1_pr.htm
http://www.johnberardi.com/articles/training/sleep_2_pr.htm

- Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

- Make sure and get proper pre and post-workout nutrition:


Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
Pre, During, & Postworkout Nutrition (Click here) (http://forum.bodybuilding.com/showthread.php?t=272067)






Cell volumization:

Make sure and drink enough water both throughout the day and during your workout (this is CRITICAL ! !) I drink about 1 liter per hour, and at least 3 liters during my workout. (Keep in mind I am currently over 240lbs so you may not need this much).


H2O / Cell Volumization... the ultimate supplement (http://forum.bodybuilding.com/showthread.php?t=332329)
Stretch Mark Mass ! (http://www.t-nation.com/findArticle.do?article=301stretch2)
The role of cellular hydration in the regulation of cell function (http://www.biochemj.org/bj/313/0697/3130697.pdf)
In depth look at creatine (http://www.bodybuilding.com/fun/author22.htm)
Glycerine / Glycerol (http://forum.bodybuilding.com/showthread.php?t=164581)







Other Resources:

MCWTRAINER's SUPPLEMENT THREADS (http://forum.bodybuilding.com/showthread.php?t=590038)
ESSENTIAL Supplements - By Ironpimper (http://forum.bodybuilding.com/showthread.php?t=517741)
Mind and Muscle - Strengthen your connection (http://mindandmuscle.net)
The BB.COM Bible - By BIGNBUFF (http://forum.bodybuilding.com/showthread.php?t=167918)
Rules, Information, and "Best Of" Threads Index (http://forum.bodybuilding.com/showthread.php?t=245936)







Good luck !
If you have read this post and ALL the links provided and you still have a question or concern.. please E-Mail me and I'll get back to you as soon as possible:

pt@controlledlabs.com

Disclaimer: The above post is IN MY OPINION, or IN MY EXPERIENCE, unless otherwise noted.

[EllesedilAnDal]

Thanks a lot, RB12. I'll take a look through the whole thing as soon as I have the time!