Reply
Results 1 to 3 of 3
  1. #1
    Registered User J-V's Avatar
    Join Date: Apr 2006
    Posts: 100
    Rep Power: 0
    J-V has a little shameless behaviour in the past. (-10) J-V has a little shameless behaviour in the past. (-10)
    J-V is offline

    Smile How do I know which is the right one for me?

    Yeah how do I find out which is the right supplement for me... Im trying to add noticiable overall muscle mass. But im not sure of the right one for me. Any suggestions on which one I should take? Also is there consequences if you stop taking it? Im pretty sure not because I read some info here of the site that says no, but so many people contradict it saying that it screws up your body. I have no way right now to pay a nutritionist or go with a trainer so I would really appreciate all the help I can get!

    Thanks
    J-V
    Reply With Quote

  2. #2
    C6H13NO2 pu12en12g's Avatar
    Join Date: Apr 2003
    Posts: 89,694
    Rep Power: 84170
    pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000)
    pu12en12g is offline
    Originally Posted by J-V View Post
    I have no way right now to pay a nutritionist or go with a trainer so I would really appreciate all the help I can get!

    Thanks
    J-V
    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
    - 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 ?"
    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:

    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
    Free agent
    Research and Development Consultant
    11+ Years Experience
    Reply With Quote

  3. #3
    C6H13NO2 pu12en12g's Avatar
    Join Date: Apr 2003
    Posts: 89,694
    Rep Power: 84170
    pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000)
    pu12en12g is offline
    Results will vary, but here are some quality brands / products that I recommend:

    Creatine:
    Green Bulge (caps)
    Green MAGnitude (powder)
    CVM Xtreme (powder)
    Thunder (caps)
    Xpand (powder)
    Xpand Energized (caps)
    Creapure (powder)
    Sizeon (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
    EC Stack
    Lean Xtreme
    GABA
    Forskolin
    Blue Up (Original)
    SesaGLOW
    Ergogenic / Stim:
    Purple WRAATH - Grape (BCAA / EAA + Ergogenics)
    Red Acid
    nEuphoria
    PowerJolt
    StimX
    CNS Caffeine
    Ergopharm AMP
    GABA
    Cerebral
    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:

    Black HOLE (Appetite Stim)
    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:

    Black HOLE (Appetite Stim)
    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
    http://forum.bodybuilding.com/showthread.php?t=478824
    http://forum.bodybuilding.com/showthread.php?t=608116
    http://forum.bodybuilding.com/photo/...00/130-248.jpg


    Good luck !
    Free agent
    Research and Development Consultant
    11+ Years Experience
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts