How many BCAA and Glutamine do you take per day (as supplements) ?

[Dave2003]

on top of your diet and protein shakes ?

I plan on taking 20gr of BCAA and 20gr of Glutamine on top of 3 meals and 3 pro shakes (3x20gr).

training 4 days per week

each bodypart once a week

could be interesting to see how much you take/need. be it tabs, caps or powder. B6 vitamin is important then to maximize absorption.

here's my targeted diet program, you will find the bcaa and gluta qty in there. I first aim at 10gr bcaa per 100lb of bodyweight and 0.1gr of glut per lb. I'm 230lbs now but it's not all muscles so I rounded to 200lbs for the calculations. I think 3months mini are necessary to see if it's enough or not. I don't want to gain weight but to go back to 220lbs but much more muscular.

DAY ON:

water per day: 3liters

8:30 abs, BCAA 3gr Glutamine 2gr, B610mg
9:00 whey drink 20gr/lactose free milk, oatmeal, multivit
10:00 BCAA 4gr, Gluta 5gr and work out
10:30 BCAA 8gr, Gluta 5gr, carbo drink, B6 20mg
11:00 whey drink 20gr, with lactose free milk
12:30 meal: chicken/steak, potatoes salad, salad (olive oil) Bcomplex

15:00 fruit salad (pears, peaches, etc), BCAA 2gr Gluta 3gr
17:00 whey drink 20gr, with lactose free milk Bcomplex
19:00 fish/chicken, lots of veggies, salad, antioxydants
evening yogurt

bedtime BCAA 3gr, Gluta 5gr , B6 10mg

DAY Off.

water: 2liters

8:30 abs, BCAA 3gr Glutamine 2gr, B610mg
9:00 whey drink 20gr/lactose free glass, oatmeal, multivit
10:00 BCAA 3gr, Gluta 3gr

11:00 whey drink 20gr, with lactose free milk
13:00 meal: chicken/steak, potatoes salad, salad (olive oil) Bcomplex

15:00 fruit salad, BCAA 4gr Gluta 3gr B610mg
17:00 whey drink 20gr, with lactose free milk Bcomplex
19:00 fish/chicken, lots of veggies, salad, antioxydants
evening yogurt

bedtime BCAA 3gr, Gluta 5gr , B6 10mg

[Dave2003]

bump
it would be nice to compare our usage

[RippedUp]

I take in about 20-30g while training,

and 20-30g immediately after morning cardio.

[Dave2003]

hi
your're talking of tablets or pills, right ? not shakes ?

what breakdown of glutamine and bcaa ?

My only concern but that goes for high protein diet is ammonia in the blood, which affects the brain cells. so plenty of water is required to maintain low ammonia levels

[RippedUp]

Originally posted by Dave2003
hi
your're talking of tablets or pills, right ? not shakes ?

Powder. More specifically, ICE by Xtremeformulations.

what breakdown of glutamine and bcaa ?

About 70% BCAA 30% Glutamine

Originally posted by Dave2003
My only concern but that goes for high protein diet is ammonia in the blood, which affects the brain cells. so plenty of water is required to maintain low ammonia levels

BCAAs or not, you should be drinking a minimum of 1-2 gallons of water per day.


Thanks.

[MJC.24]

i also take ICE (well customizer's old recovery formula but close enough). Protocol is:

weight training: 10g before, 10g during, whey protein post w/o
cardio: 10g 20min before, 10g during and 10g after.

i take it on training days only or sometimes before bed if i dont feel like eating anything or i'm cutting.

hey RippedUp, do you know if Mike's stocking the new 70:30 ICE yet?

Thanks

[RippedUp]

Originally posted by MJC.24
hey RippedUp, do you know if Mike's stocking the new 70:30 ICE yet?

Thanks

I believe it should be in stock this week.

Customizer will let us know better.

[Dave2003]

thanks for the reply. looks like I should get on ICE too perhaps. I don't want to gain weight but to go to 220lbs and much higher muscularity and size and less bodyfat.

2 gallons a day ??? that's 8 liters !!!

have a good day

PS: how much B6 vitamin in ICE ? thanks