I don't know what supplements to take?!

[UNCgal16]

I've been doing serious cardio and some weight training for 9 weeks now and I am still confused on what I should be taking. I am trying to lose 15 more lbs. and I want to get very leaned and toned so I have switched my program to involve more weight training. THis is what I have bought over the past few weeks:

EAS Lean 15 Protein powder (once in the morning, once after workouts)
EAS AdvantEdge Carb Control shake (once a day)
EAS Betagen Revigor (I take this after a workout as well but do I really need it? It as Revigor and Creatine in it)
Fish oil gummies
Green tea capsules ( 2x a day)
yohimbine HCL (2 in the morning, two before a workout)

also I want to consider taking BCAA pills, but only if it will really help me. any advice on what I am taking, when I should be taking or if I'm taking too much?

[mikeybrah]

If you have a good diet you don't need much. Supplements are just there to fill in the gaps.

A good protein powder, multivitamin and a fish oil are all you need imo. Anything extra would be a pre-workout, creatine etc..

BCAA's are good to have if you're cutting down and on a caloric deficit, but if you get enough protein throughout the day there is no point in taking them. Some see benefit taking them during their workouts and immediately after training.

[44bulldog]

You're doing way too much. Not that any of it is harmful, just not needed.


If you want to lose weight that all comes from your diet. Supplements will literally do next to nothing for weight loss.

Losing body fat is all about eating about 300-500 calories less than you burn a day. Go here for help with that: http://forum.bodybuilding.com/showth...hp?t=121703981


Supplement wise:

Keep the protein powder (it doesn't matter at all when you take it)
Once the Revigor runs out just buy plain creatine monohydrate
Keep the fish oil


Drop everything else, it's all unnecessary.

[jabmaster2]

As posted above diet is key and what will give you the results.

For supplements I wouldn't use any of what you bought. Don't buy bcaa pills get powder if you are gonna use them

A better stack

Multi: orange triad or vpx medevin
Fishoil: oximega
Protein: CL pronom, xf 2.0, or vpx SRO
Creatine: any mono is good

[brewchef]

First of all, great progress so far. Second, don't overthink things. Less is more. Protein powder, multivitamin, and omega 3 fish oil are pretty much the staples. Micronized creatine monohydrate is always a great choice as well. If you have extra money to spend then research citrulline malate and beta-alanine, but only if you have a solid weighted-workout plan established and want that extra boost without stimulants like caffeine. Lastly, you would benefit from very closely reading all of the bolded stickies in the nutrition, workout programs, and supplements forum. Most of your questions can be answered there.

[co1e_train]

Calories in vs calories out is the number one determining factor that will determine if you gain or lose weight. You need to track how many calories you are eating and then adjust your caloric intake to a point where you are losing 1-2 pounds a week max as that is a good rate of weight loss to ensure that you are burning primarily fat and not losing muscle tissue.

[llahhsoj]

First of all, great progress so far. Second, don't overthink things. Less is more. Protein powder, multivitamin, and omega 3 fish oil are pretty much the staples. Micronized creatine monohydrate is always a great choice as well. If you have extra money to spend then research citrulline malate and beta-alanine, but only if you have a solid weighted-workout plan established and want that extra boost without stimulants like caffeine. Lastly, you would benefit from very closely reading all of the bolded stickies in the nutrition, workout programs, and supplements forum. Most of your questions can be answered there.

Great advice here!

UNCgal,

Do you track your macros? No supplement will make you lose weight. You still would have to eat in a deficit. You could skip the yohimbe and green tea and get Hydroxycut Hardcore Elite. It has both of these in it and would provide you with some energy and a little appetite suppression.

[BulkyPinoy61]

I've been doing serious cardio and some weight training for 9 weeks now and I am still confused on what I should be taking. I am trying to lose 15 more lbs. and I want to get very leaned and toned so I have switched my program to involve more weight training. THis is what I have bought over the past few weeks:

EAS Lean 15 Protein powder (once in the morning, once after workouts)
EAS AdvantEdge Carb Control shake (once a day)
EAS Betagen Revigor (I take this after a workout as well but do I really need it? It as Revigor and Creatine in it)
Fish oil gummies
Green tea capsules ( 2x a day)
yohimbine HCL (2 in the morning, two before a workout)

also I want to consider taking BCAA pills, but only if it will really help me. any advice on what I am taking, when I should be taking or if I'm taking too much?

Stick to the basics as far as supplementation

Protein powder
Fish oil
Multi vitamin
you can keep the green tea in there

Head over to the nutrition section and start reading up. there are lots of great info on there to help guide you with your diet and nutrition.

Feel free to Pm me for any questions

[LinzKaye]

Great job on all the training and cardio, like they all said, your meals will be the main factor in your progress.
Multi
fish oils
creatine
protein

[cthulhupun]

I have found that the gummy fish oil doesn't work as well as the gel caps. Look at the amount of the active ingredient and you'll likely see that it contains far less actual fish oil than the regular capsules.

[MasterBench]

The most important thing for weight loss is going to be your caloric intake. You should also be tracking your macronutrients, protein/fat/carbs, to maximize muscle retention, recovery, etc.

Routine wise I would stick with a beginner routine designed around your goals instead of making your own or going to the gym and just lifting.

Supplements are far down the list, like Mt. Everest to the Grand Canyon far compared to diet/exercise.

[daniyal10]

You are using way tooo many supplements. You simply just need Protein, vitamins and fish oil. Rest is useless. You need to cut your calories down slowly. Each deficit of 500 cals per day leads to a pound of fat loss a week. So you need to lower your calories gradually and also do 15mins of cardio atleast 4 times a week. Eat clean high protein, low carb with handful amount of fat. This is the trick to fat loss. No green tea caps or yohimbine is gonna work. You need to bring your calories down to 1500 calories a day. Slowly bring your calories down to 1500.

[UNCgal16]

Thanks for all the great info guys! I want to add in that I do follow a calorie diet to where I'm losing 1-2 lbs a week and it's working, I'll drop the yohambine once it runs out, I bought it because it helps brim stubborn fat but I'm not sure if it's working. I'm keeping the green tea capsules because it's VERY good for overall health. Thanks again for all of the great Information!

[El Conquistador]

Thanks for all the great info guys! I want to add in that I do follow a calorie diet to where I'm losing 1-2 lbs a week and it's working, I'll drop the yohambine once it runs out, I bought it because it helps brim stubborn fat but I'm not sure if it's working. I'm keeping the green tea capsules because it's VERY good for overall health. Thanks again for all of the great Information!

Y-HCL is an excellent supplement for stubborn fat, but it needs to be used at the right dosage and at the right time. If you are losing fat with your current regimen without any issues, I would save the Y-HCL for the point when your fat loss begins to stall. Also, it would be well worth your time to look into Lyle McDonald's yohimbine protocols. The short version is that it's best to dose yohimbine based on your bodyweight and take it prior to either low-intensity cardio (for longer durations), or there are also protocols for using it before high-intensity cardio but it's not for everyone and you need to work up to the recommended dosage. (His "Stubborn Fat Solution" details anything you would ever need to know about how it works and what protocols to use).


Good luck!

[MattRage]

if you are interested in trying a multi pack that has all the bases covered give WodPak from NutriForce a look..

http://www.bodybuilding.com/store/nu...ts/wodpak.html everything you need in a multi along with the omega 3 so no need to spend more money on that..

also we have 60 servings of Creatine for under $11!! http://www.bodybuilding.com/store/nu.../creatine.html

keep up the great work.. and keep it simple like others have posted

[UNCgal16]

Y-HCL is an excellent supplement for stubborn fat, but it needs to be used at the right dosage and at the right time. If you are losing fat with your current regimen without any issues, I would save the Y-HCL for the point when your fat loss begins to stall. Also, it would be well worth your time to look into Lyle McDonald's yohimbine protocols. The short version is that it's best to dose yohimbine based on your bodyweight and take it prior to either low-intensity cardio (for longer durations), or there are also protocols for using it before high-intensity cardio but it's not for everyone and you need to work up to the recommended dosage. (His "Stubborn Fat Solution" details anything you would ever need to know about how it works and what protocols to use).


Good luck!

what is the recommended amount of Y-HCL I should be taking for my body weight? Im currently at 142 lbs. Thank you for all the info