Right Supplement Cocktail?

[funperson39]

Hi, I'm 27, 5 ft 9, 150 lbs currently. I am trying to gain weight. I am pretty sure my exercise routine is correct but can anyone tell me if my supplement cocktail is right or not?

I take 2x a day now (3x before) of 1 scoop of Cytosport Weight Gainer (56 g protein per serving, 900 calories with low fat milk), 1 scoop Creatine Monohydrate, and 1 scoop Muscle milk powder...mix all 3 with 2 cups 2% milk.

Are these the right supplements to take to put on weight? I have put on some weight but mostly on my face and gut (which I can't stand on either). I

Thanks

[ll0o0ll]

eating is the easiest way to gain wait. you should eat 5-7 meals a day very high in protein (2 grams or more of protein per body weight) and carbs (3 grams or more of carbs per body weight) cyto gainer in my opinion is only useful after a workout but instead of mixing 1 scoop mix 3 to 4 scoops. use the creatine 30 before and right after your workout. take 2 scoops muscle milk 30 to an hour before you go to bed (muscle milk is mostly casein protein with is much slower at absorbing then the whey protein in your cyto gainer and would be more beneficial at night). also easy foods to use are lots of brown rice, chicken, eggs, whole wheat bread, and some sort of vegitable to go along side them. also you could search this and find alot more info

[ll0o0ll]

use 5 grams creatine mono before and after your workout. the weight gain to the face and stomach may be caused by the bloat some people get from taking creatine mono. you should be getting at least 3800 calories a day (i would recommend more). adding a multi vitamin and some fish oil would benefit you greatly too.

[funperson39]

Cool! I'll try the creatine before and after the workout. Do I need to drink a lot of water, if I do it this way as if it is mixed in with the other stuff, I don't have such a hard time taking it all. I get about 2200 calories from foods that I eat and with the cocktail, I'm near 3500 calories. Should I be getting more calories from my food or its ok the way that I do it now. I actually do manage to eat 5 meals a day, mostly clean eating but my friends tell me that my clean diet won't help me put on any weight ( I eat salmon, chicken, turkey, salads, rice, oatmeal, peanut butter, lots of fruit everyday). So should I ditch my diet or follow my clean eating and cocktails with a slight adjustment as was suggested?

[prickleferret]

like was said, most of your caloric intake should be from real food because your body uses the nutrients more efficiently and you get better results. the only time i think you should be taking your weight gainer is right after your workouts. you say you are mixing it with lowfat milk. switch to skim. even with lowfat milk you will be getting more milk fat than you want in your system. and yes, you should be drinking a ton of water a day. around a gallon to a gallon and a half. i would switch creatines too. lose the plain old monohydrate and look into a few of the newer creatine blends on the market.

[pu12en12g]

Originally Posted by funperson39

Hi, I'm 27, 5 ft 9, 150 lbs currently. I am trying to gain weight.

A few ideas and links that MIGHT help:

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

Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)

Foods (Good vs. Bad)

Unified Theory of Nutrition - by Will Brink

Bulking:

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

- 1lb beef per day
- 1 Gallon 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)
- Rice
- Pasta
- Tuna
- Potatoes
- Veggies (Fresh if possible)

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

Massive Eating

Stretch Mark Mass

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
Fullness Factor Chart 2

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
Fatloss Basics Part 2
Fatloss Basics Part 3
Fatloss Basics Part 4

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

Mirror / Appearance
Measurements
Bodyfat caliper
Bodyweight

Supplements:

SAVE $$$$$ ! ! STICK WITH THE BASICS:

Multivitamin
(Click here for a Multivitamin Comparison Chart)
10 lb bags of Optimum Whey Protein
(Great BCAA profile AND glutamine... Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL or Magnesium Creatine Chelate
Fishoil / Essential Fatty Acids
Essential Amino Acids [Free Form Powder] pre-workout

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
In depth look at creatine

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
Protein intake studies
BCAA's / Leucine

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

HIIT (High Intensity Interval Training) is a efficient form of cardio

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/...sleep_1_pr.htm
http://www.johnberardi.com/articles/...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)

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
Stretch Mark Mass !
The role of cellular hydration in the regulation of cell function
In depth look at creatine
Glycerine / Glycerol
Nitric Oxide

Other Resources:

Rules, Information, and "Best Of" Threads Index
MCWTRAINER's SUPPLEMENT THREADS
The BB.COM Bible - By BIGNBUFF
Nutrient timing - By Halleluyah

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

[pu12en12g]

Some quality brands / products that I recommend:

Creatine:

Green Bulge (caps)
CVM Xtreme (powder)
Thunder (caps)
Xpand (powder)
Xpand Energized (caps)
Creapure (powder)
Sizeon (powder)
Clout (powder)

EAA / BCAA:

Purple WRAATH - Grape (BCAA / EAA + Ergogenics)
Bulk Leucine powder - Unflavored $25 per kilo
MRM BCAA+G - Lemonade (BCAA)
Xtend - Watermelon (BCAA)

Fatloss / Thermogenics:

Red Acid
BOLT Pure Ephedrine HCL 374 tabs $50
CNS Caffeine 200mg
7OH powder @ $3 per gram
Forskolin @ $ .50 per gram
Blue Up (Original)

Ergogenic / Stim:

Purple WRAATH - Grape (BCAA / EAA + Ergogenics)
Red Acid
PowerJolt
StimX
CNS Caffeine
Ergopharm AMP

Whey Isolate:

Ergopharm I-PRO - Rasberry
Ergopharm I-PRO - Cherry
Syntrax Nectar - Fuzzy Navel

Whey Concentrate / Blend:

Optimum Nutrition - Chocolate (includes Aminogen)
Optimum Nutrition 100% Whey - Chocolate Mint (includes Aminogen)
Dymatize - Orange

Casein Protein:

Milk
Cottage Cheese
Yogurt

Weight Gainer / Carbohydrate:

Palatinose
Oats
Steel Cut Oats
Peanut Butter
Almonds
Whey
Milk
NOW Foods Maltodextrin (last resort)
Yogurt
Swolen
Infusion

Testosterone / Hormone support during a cutting phase:

Blue Up (Stim Free) if using Ephedrine / Red Acid
Blue Up (Original) if using as a standalone
Diesel Test
Raw Test
Nettle Root Extract
DIM

Digestion / Enzymes / PhytoNutrients:

Yogurt
Spirulina
NOW Super Enzymes
Aminogen
DIM
Ginger

EFA's (Essential Fatty Acids)

Optimum Fishoil
KAL Fishoil

Multivitamin:

NOW ADAM (includes ZMA)

Sleep Aids:

NOW ADAM (includes ZMA)
Optimum Nutrition Melatonin
NOW NightTime Herbs
NOW 5-HTP
White Blood

Nitric Oxide Precursors / Extreme Cell Volumization:

GlycerGrow
White Blood
NOW AAKG 3500
ErgoPharm 1-NO
GH Max

130lbs to 250lbs on a budget:
http://forum.bodybuilding.com/showthread.php?t=656557

More Detailed info on what has worked for me so far:
http://forum.bodybuilding.com/showthread.php?t=478824
http://forum.bodybuilding.com/showthread.php?t=608116

Progress Photos:
http://technologyorgasm.com/upload/130-248.jpg

I've tried almost everything:
http://technologyorgasm.com/upload/stash.jpg

Good luck !

[prickleferret]

wow pu, that is an awesome and informative post. if only everyone just looked at that post before asking questions.

[funperson39]

Wow, awesome replies! Thanks for the great posts everyone! I'm sure they'll help. I'll take the list of recommended supplements to the health store and see what all I can get.