Lean Bulk - Recommended Supplements?

[22Mitch]

Hi All,

Was just wondering what supplements you guys would recommend when on a lean bulk? I'm currently upping my calories to ~3200 cal from 1900 (trying to do this by upping 200 cal every few days).

Current supps I use are ON Whey Protein, Purple Wraath, a standard multi and Fish Oils

Some that I seem to have been recommended are:-

Creating Mono
Animal M-Stak
Sesamin
Animal Rage

Any thoughts on these products? Are they worth taking/ are there any better alternatives?

Thanks in advance for any help given

[melaneybh]

Do you know what your TDEE (total daily energy expenditure) is? 1900 to 3200 is a huge difference, I am quite curious as to what your maintenance is.

[InItForFitness]

Do you know what your TDEE (total daily energy expenditure) is? 1900 to 3200 is a huge difference, I am quite curious as to what your maintenance is.

This ^^^

After getting your nutrition in check a good supplement stack for any occasion would be :
-Protein
-Creatine
-Fish Oil
-Multivitamin
-Pre-Workout (personal preference/optional)

[misfit28]

Go here to find out how much you should be eating: http://forum.bodybuilding.com/showth...hp?t=156380183

What type of training are you doing? At your current stats, I would suggest a good strength routine. Are you a beginner lifter?

[22Mitch]

Hi All,

Thanks for the replies - 2700 is my maintenance. I have been training for 2 years, but so far my only focus has been on losing fat (was previously 25-30% fat, now at 10.4%). I really want to put some muscle mass on after getting rid of the flab but want to stay as lean as possible (bit of a fear of putting the fat back on!!)

I currently do 4 weight sessions per week at about 90 mins per session. I wouldn't say I'm new to lifting, but I'm by no means an expert! Numbers are below if they help determine if you would consider me a beginner?

My lifts are currently:

Bench Press - 230lb
Deadlift - 330lb
Squat - 285lb

I currently weigh about 170lb

Any help is greatly appreciated!

Cheers

[melaneybh]

3200 is a good number for a bulk then, at a 500 cal surplus per day you will put on about 1lb per week.

Your cutting deficit was a bit high, I myself only personally recommend a 500 cal deficit per day, but your bulking now, so that doesn't matter anymore.

In terms of supplements I would stick to the basics...
Multivitamin (I recommend an athletic multi like Orange Triad)
High EPA/DHA fish oil (how much epa/dha is in your current fish oil?)
Creatine
Protein powder to help you meet your protein macros.

Beyond that there is pre workouts but if you feel like you can hit the gym hard without them, then by all means do so.

[misfit28]

Hi All,

Thanks for the replies - 2700 is my maintenance. I have been training for 2 years, but so far my only focus has been on losing fat (was previously 25-30% fat, now at 10.4%). I really want to put some muscle mass on after getting rid of the flab but want to stay as lean as possible (bit of a fear of putting the fat back on!!)

I currently do 4 weight sessions per week at about 90 mins per session. I wouldn't say I'm new to lifting, but I'm by no means an expert! Numbers are below if they help determine if you would consider me a beginner?

My lifts are currently:

Bench Press - 230lb
Deadlift - 330lb
Squat - 285lb

I currently weigh about 170lb

Any help is greatly appreciated!

Cheers

Nice lifts! If maintenance is 2700, then 3200 sounds like a good goal to me.

[22Mitch]

Glad to hear you guys think 3200 cal is a good number - When I worked it out I was worried it may have been a little high but I think that's me being scared of putting weight back on.

Melaneybh - Looking back, 1900 cal does seem so low but I was so desperate to shift the last few pounds! Will look into Orange Triad and look at the EPA/ DHA levels in my fish oil - How much would you recommend? Any certain types of Fish Oils I should be looking out for?

Misfit28 - Thanks man I will take that compliment! - I train with a few guys who weigh in at 200lb+ and rack up weight way heavier than me so I am more used to people mocking the amount of weight I lift!

I may look into a pre-workout after a few weeks but I think the extra intake of calories should give me a bit of a boost in the gym (I hope!!). Creatine seems to be one you are all choosing too so I will definitely give that a go. Anyone got any opinion on Animal M-Stak or Sesamin? Or should I just give them a miss?

Thank you all for your help, will rep you guys

[melaneybh]

Glad to hear you guys think 3200 cal is a good number - When I worked it out I was worried it may have been a little high but I think that's me being scared of putting weight back on.

Melaneybh - Looking back, 1900 cal does seem so low but I was so desperate to shift the last few pounds! Will look into Orange Triad and look at the EPA/ DHA levels in my fish oil - How much would you recommend? Any certain types of Fish Oils I should be looking out for?

Misfit28 - Thanks man I will take that compliment! - I train with a few guys who weigh in at 200lb+ and rack up weight way heavier than me so I am more used to people mocking the amount of weight I lift!

I may look into a pre-workout after a few weeks but I think the extra intake of calories should give me a bit of a boost in the gym (I hope!!). Creatine seems to be one you are all choosing too so I will definitely give that a go. Anyone got any opinion on Animal M-Stak or Sesamin? Or should I just give them a miss?

Thank you all for your help, will rep you guys

If you notice the weight gain is too fast or substantial, just cut back 100 calories at a time until you find where you are comfortable.
As far as fish oil, I would suggest aiming for 2-3 grams of combined EPA & DHA per day. A good one to look into is Oximega.

I would pass on the M-Stak and Sesamin, just concentrate on the basics.

[Chunkx]

Whats your specific goal, OP? I always find it difficult to gain weight on a lean bulk

[VinnyPazRules]

Beta alanine and agmatine for sure also arachidonic acid maybe