Critique and recommend my supplement usage

[MrMakAttack]

Hi all. I just started lifting about 1.5 months ago. I'm taking a few things. I am 6'4" and weigh 210 lbs. I am trying to get rid of a beer gut and build muscle (legs and arms especially due to being somewhat lanky). I'm on a 65/30/5 KETO diet and am taking the following:

Dymatize Elite XT protein powder
MusclePharm Assault PWO (1/2 to 3/4 scoop)
Tonalin CLA
Flax Oil
Magnesium, Calcium and Zinc
Multi vitamin

I want to build muscle fast, but want to be safe. Like anyone else, I'm don't want to take anything with a bunch of potential side effects. I guess my biggest questions are:

How do the supps I am currently taking look? Good mix?
Am I getting enough creatine or should I add more? How much creatine should I take?
Should I take a test booster?
Should I take something after I workout? If so, what?


Sorry for the long post and all the questions. Any advice would be greatly appreciated. Thanks!!!!

[MrMakAttack]

A little more info: I lift about 4-5 times a week for about 1 hr 15 minutes or so.... Not sure if that changes any recommendations or not...

[RVAPump]

-nothing you're taking should have any kind of major side effects
-I would be taking fish oil instead of flax oil, but if you want the flax oil, drop the CLA and spend that money on fish oil...look at Controlled Labs Oximega
-you should shoot for anywhere from 2-5g creatine per day...look into plain creatine monohydrate, or Controlled Labs Green Mag or Green Bulge
-test boosters aren't necessary, although at 37, you may find it beneficial to go get blood work done to see if your levels are within normal ranges
-using your protein powder post workout is plenty...a post-workout supplement is not necessary at all though...adequate total daily protein intake is most important

[MrMakAttack]

-nothing you're taking should have any kind of major side effects
-I would be taking fish oil instead of flax oil, but if you want the flax oil, drop the CLA and spend that money on fish oil...look at Controlled Labs Oximega
-you should shoot for anywhere from 2-5g creatine per day...look into plain creatine monohydrate, or Controlled Labs Green Mag or Green Bulge
-test boosters aren't necessary, although at 37, you may find it beneficial to go get blood work done to see if your levels are within normal ranges
-using your protein powder post workout is plenty...a post-workout supplement is not necessary at all though...adequate total daily protein intake is most important

Thanks RVA, I'll check out the controlled labs fish oil. So I think my assault PWO has 5-10g of creatine per 1/2 scoop....since I take it as a PWO, I'm not getting any creatine post workout...which I heard is good. But I do eat dinner after working out so hopefully my mean intake handles the creatine I may need. Also, I can start taking a scoop of my protein powder if you think that will help

I have an upcoming physical so I'll look into getting a testosterone level test.

The guy that manages the vitamin shoppe here in town said that he takes more creatine in addition to his PWO since the assault doesn't have enough creatine in it???

But I did read other places that say what you have said about creatine so I'm not sure why the vitamin shoppe manager says I need more....other than maybe he is trying to sell more product!

Thanks again for your help RVA. +1 rep for you!

[RVAPump]

Thanks RVA, I'll check out the controlled labs fish oil. So I think my assault PWO has 5-10g of creatine per 1/2 scoop....since I take it as a PWO, I'm not getting any creatine post workout...which I heard is good. But I do eat dinner after working out so hopefully my mean intake handles the creatine I may need. Also, I can start taking a scoop of my protein powder if you think that will help

I have an upcoming physical so I'll look into getting a testosterone level test.

The guy that manages the vitamin shoppe here in town said that he takes more creatine in addition to his PWO since the assault doesn't have enough creatine in it???

But I did read other places that say what you have said about creatine so I'm not sure why the vitamin shoppe manager says I need more....other than maybe he is trying to sell more product!

Thanks again for your help RVA. +1 rep for you!

you could look in the company directory thread in the company promotion forum and PM one of the MusclePharm reps and ask them, but I'm pretty sure Assault doesn't have anywhere close to 5-10g creatine, maybe I'm wrong, but that's one thing you could do to find out

there's no real benefit to taking creatine at one time vs. another, so 5g pre-workout or post-workout or 2.5g at both times or 5g before bed, etc. it's all the same

as for when you use your protein...many people use it immediately post-workout...and some people will say that's important, others say it doesn't matter whether you use it immediately post-workout or not...lots of times I'll take protein immediately post-workout and then eat a whole food meal like an hour and a half or two hours later, but other times I'll just eat a whole food meal after I train...in my opinion it doesn't really matter, it's just do whatever works best for you

[Big.Jazayrli]

So, I'll try to address all that you've asked. As for your current supplements, I would nix the CLA and replace the flax oil with fish oil.

For a testosterone booster; check out ErgoTest - the feedback has been nothing short of stellar across the board.

As for a post workout, I wouldn't really say that a 'formula' is necessary, certain ingredients like LCLT dosed in the range of 1-2g can actually help with recovery quite significantly. Not to mention the fact that our formula is buy 3 get 1 free at the moment

In terms of your goals.. just stick to it. Unfortunately there is no legal and fast way to build muscle.. this stuff just takes time!

[Mr.Cooper69]

Why keto?

[mtpaquette]

Why keto?

This. Keto diets are garbage if you're not on gear from what I've seen in person.

To tired/lazy to comment on anything else ITT. Work on your diet OP. Stop buying crappy supps from college students from Ball State.

[ryzaar]

How do the supps I am currently taking look? Good mix?
Am I getting enough creatine or should I add more? How much creatine should I take?
Should I take a test booster?
Should I take something after I workout? If so, what?

1. Perfectly fine. They're the staples that basically anyone will benefit from.
2. I look at 2-3g a day. I am pretty small though, so maybe look at 5-7g, just spread it out throughout the day with a decent water intake. Your PWO has some in there, but it doesn't mean you shouldn't still have a serving every day (it's cheap anyway). Just think of your PWO as a quick top up before you burn it out in the gym. Don't look further than creatine monohydrate.
3. Don't take my advice, only 19, I've had basically no experience with them!
4. Just protein. Some people suggest creatine, glutamine, BCAAs or carbs. Experiment if you have the money, as some people respond, some don't. Glutamine is said to be a 'recovery amino acid', however people debate that a lot (I'm not sure myself). BCAAs are just the basic muscle building aminos, can't hurt to get more of them in. They taste like **** though, so maybe look for them in pill form, or drink them in an intra-workout supplement instead (Amino1 is good). Carbs may not be the best idea if you want to loose weight, but there is a science behind how they will replenish your muscular energy.

EDIT: just read your reply, the vitamin shop guy was right. Assault wouldn't have a lot of creatine in it. A 1/2 scoop = 23 grams, so I'd predict around 2-3 grams. Besides it's very cheap ($20 - $30 for 1kg/200 servings), so it's worth the addition.

[MrMakAttack]

you could look in the company directory thread in the company promotion forum and PM one of the MusclePharm reps and ask them, but I'm pretty sure Assault doesn't have anywhere close to 5-10g creatine, maybe I'm wrong, but that's one thing you could do to find out

there's no real benefit to taking creatine at one time vs. another, so 5g pre-workout or post-workout or 2.5g at both times or 5g before bed, etc. it's all the same

as for when you use your protein...many people use it immediately post-workout...and some people will say that's important, others say it doesn't matter whether you use it immediately post-workout or not...lots of times I'll take protein immediately post-workout and then eat a whole food meal like an hour and a half or two hours later, but other times I'll just eat a whole food meal after I train...in my opinion it doesn't really matter, it's just do whatever works best for you

Thanks man, looks like I may have been looking at the old formula. I'll probably pick up some creatine monohydrate since Assault doesn't seem to have much and I only take 1/2 scoop. Sounds like i need to track my progress more to really see what works best for me.

So, I'll try to address all that you've asked. As for your current supplements, I would nix the CLA and replace the flax oil with fish oil.

For a testosterone booster; check out ErgoTest - the feedback has been nothing short of stellar across the board.

As for a post workout, I wouldn't really say that a 'formula' is necessary, certain ingredients like LCLT dosed in the range of 1-2g can actually help with recovery quite significantly. Not to mention the fact that our formula is buy 3 get 1 free at the moment

In terms of your goals.. just stick to it. Unfortunately there is no legal and fast way to build muscle.. this stuff just takes time!

Thanks Big. I started using CLA as I was told it was a good fat burner by my friend. He uses fish oil, flax and CLA so may be he is just throwing money away? I'll look into getting fish oil now since I'm out of flax and won't replenish my cla since I'm almost out of that as well. As for a testbooster, looks like I need to determine if I even need it first but if it turns out I do, I'll keep ergotest in mind. Will the LCLT just help me from being sore the next day after working a mucle group? If it helps with recovery, that doesn't mean I can work the same group two days in a row does it? As for the hardwork vs quick road to muscles...I don't mind the hardwork, I enjoy the pump.

Why keto?

My buddy recommended it after telling him my goals. It seems to be working well for my wife and I. Since going on it I have had lower blood pressure readings, no acid reflux and have lost weight....as has my wife. But then again, some of those things could just be attributed to me eating healthier and not as much.... Regardless it has taught me to count calories and watch what I eat. It seems some people swear by Keto and some people see no point in it.

So I guess I should ask....Why not KETO?

This. Keto diets are garbage if you're not on gear from what I've seen in person.

To tired/lazy to comment on anything else ITT. Work on your diet OP. Stop buying crappy supps from college students from Ball State.

What do you mean "on gear"? LOL@ BSU comment....I buy my supps from the Vitamin Shoppe but glad to hear you know of BSU! LOL.

1. Perfectly fine. They're the staples that basically anyone will benefit from.
2. I look at 2-3g a day. I am pretty small though, so maybe look at 5-7g, just spread it out throughout the day with a decent water intake. Your PWO has some in there, but it doesn't mean you shouldn't still have a serving every day (it's cheap anyway). Just think of your PWO as a quick top up before you burn it out in the gym. Don't look further than creatine monohydrate.
3. Don't take my advice, only 19, I've had basically no experience with them!
4. Just protein. Some people suggest creatine, glutamine, BCAAs or carbs. Experiment if you have the money, as some people respond, some don't. Glutamine is said to be a 'recovery amino acid', however people debate that a lot (I'm not sure myself). BCAAs are just the basic muscle building aminos, can't hurt to get more of them in. They taste like **** though, so maybe look for them in pill form, or drink them in an intra-workout supplement instead (Amino1 is good). Carbs may not be the best idea if you want to loose weight, but there is a science behind how they will replenish your muscular energy.

EDIT: just read your reply, the vitamin shop guy was right. Assault wouldn't have a lot of creatine in it. A 1/2 scoop = 23 grams, so I'd predict around 2-3 grams. Besides it's very cheap ($20 - $30 for 1kg/200 servings), so it's worth the addition.

Thanks for the info. I may need to look in to BCAA's. Also looks liek for sure I need to pick up more creatine monohydrate. I have heard it messes with some people's stomach....hopefuly not mind. As for the carbs comment, I don't eat much carbs on my diet but I do carb up on the weekends to replace my glycogen.


+1 reps to all that helped me out!

[mtpaquette]

My buddy recommended it after telling him my goals. It seems to be working well for my wife and I. Since going on it I have had lower blood pressure readings, no acid reflux and have lost weight....as has my wife. But then again, some of those things could just be attributed to me eating healthier and not as much.... Regardless it has taught me to count calories and watch what I eat. It seems some people swear by Keto and some people see no point in it.

So I guess I should ask....Why not KETO?



What do you mean "on gear"? LOL@ BSU comment....I buy my supps from the Vitamin Shoppe but glad to hear you know of BSU! LOL.



Thanks for the info. I may need to look in to BCAA's. Also looks liek for sure I need to pick up more creatine monohydrate. I have heard it messes with some people's stomach....hopefuly not mind. As for the carbs comment, I don't eat much carbs on my diet but I do carb up on the weekends to replace my glycogen.


+1 reps to all that helped me out!

You shouldn't need to "carb up" on a diet. The weight loss has mainly been attributed to glycogen and water loss and not fat. From what I've seen in it is very hard for individuals to maintain muscle mass on a keto which is extremely counter-productive. Some of the fat you may be losing during the week you're probably putting back on during the weekend when you are binging.

Creatine won't mess with your stomach if you're taking it right. 3-5g of creapure with no loading and no cycling. Loading is what causes GI distress.

I'm from INDY, and I'm a college student, I know what BSU is. lol

[Faust24]

This. Keto diets are garbage if you're not on gear from what I've seen in person.

To tired/lazy to comment on anything else ITT. Work on your diet OP. Stop buying crappy supps from college students from Ball State.

I enjoyed keto diet, and for many new lifters or people new to fitness keto could be useful. But that is for nutrition section.

As for supplements again fish oil> flaxseed. OP doesn't your multi have calcium, magnesium, and zinc... not gonna hurt you but just seems wasteful. I would just get a solid multi and call it a day.

[MrMakAttack]

You shouldn't need to "carb up" on a diet. The weight loss has mainly been attributed to glycogen and water loss and not fat. From what I've seen in it is very hard for individuals to maintain muscle mass on a keto which is extremely counter-productive. Some of the fat you may be losing during the week you're probably putting back on during the weekend when you are binging.

Creatine won't mess with your stomach if you're taking it right. 3-5g of creapure with no loading and no cycling. Loading is what causes GI distress.

I'm from INDY, and I'm a college student, I know what BSU is. lol

Right on, I'll keep my creatine to 3-5gm. I don't really binge on the weekends...I USUALLY still stay within my cal deficit....but I do probably kick my body out of ketosis.

Indy is a great city....lots to do. Has a somewhat big city feel without the dirtiness that you see in Chicago, NY, LA etc.

I enjoyed keto diet, and for many new lifters or people new to fitness keto could be useful. But that is for nutrition section.

As for supplements again fish oil> flaxseed. OP doesn't your multi have calcium, magnesium, and zinc... not gonna hurt you but just seems wasteful. I would just get a solid multi and call it a day.

I think my multi does have those things in it....but I just want to make sure I'm getting enough of everything...especially calcium since I'm not really drinking milk with this diet. Props to both of you on your avatar pictures by the way....very inspiring.

[serp1114]

Op honestly and I'm surprised no one else said it a month and half is to short a time to start worrying about supps. Protein, multi, and fish oil is all you should really be taking right now. You should focus on getting your diet down to perfection and your workout program down as well and no a month and half is not a long enough time. Accomplish those two things and then get into pwo and creative and the other stuff. Go about 4 months perfecting diet and exercise.

[drfeelgood93]

Hi all. I just started lifting about 1.5 months ago. I'm taking a few things. I am 6'4" and weigh 210 lbs. I am trying to get rid of a beer gut and build muscle (legs and arms especially due to being somewhat lanky). I'm on a 65/30/5 KETO diet and am taking the following:

Dymatize Elite XT protein powder
MusclePharm Assault PWO (1/2 to 3/4 scoop)
Tonalin CLA
Flax Oil
Magnesium, Calcium and Zinc
Multi vitamin

I want to build muscle fast, but want to be safe. Like anyone else, I'm don't want to take anything with a bunch of potential side effects. I guess my biggest questions are:

How do the supps I am currently taking look? Good mix?
Am I getting enough creatine or should I add more? How much creatine should I take?
Should I take a test booster?
Should I take something after I workout? If so, what?


Sorry for the long post and all the questions. Any advice would be greatly appreciated. Thanks!!!!

As mentioned above I'd swap the Flax Oil for some quality fish oils, such as controlled labs oximega fish oils.
Personally I don't think CLA is necessary but others will disagree.
The rest of your stash looks good. I'd look into a non stimmed pre for your Stim breaks, hemavol is king of that category.
Good luck with the keto man I tried it for four weeks and it just didn't work for me!

[MrMakAttack]

Yea, I would like to take fish oil but I burp it up. I lift 4-5 times a day and only take a 1/2 scoop of PWO. Should I just lay off it when it doesn't do anything to me anymore? KETO is definitely working for me...no complaints there! Thanks!

[mtpaquette]

Yea, I would like to take fish oil but I burp it up. I lift 4-5 times a day and only take a 1/2 scoop of PWO. Should I just lay off it when it doesn't do anything to me anymore? KETO is definitely working for me...no complaints there! Thanks!

Drink more water to kill the fish burps. You lift 4-5 days a week?

[MrMakAttack]

Drink more water to kill the fish burps. You lift 4-5 days a week?

Yea? Should I not? I would love to do more but unfortunately have to many other things going on. Oh wait, I said 4-5 times a day...haha, my bad! Yes, 4 to 5 days a week, that is what I meant. LOL

[mtpaquette]

Yea? Should I not? I would love to do more but unfortunately have to many other things going on. Oh wait, I said 4-5 times a day...haha, my bad! Yes, 4 to 5 days a week, that is what I meant. LOL

Oh, thank God. haha