Help with supplements

[Thesuperiorman]

Hey guys!!

I am new here and also new to bodybuilding(almost 2months) ... sorry if my English is kinda weak coz I haven't been practicing it for a while now. Anyway I am actually here to ask about my stack of supplements that I am using now.

I am 26 years old, 61kg and I'm training almost everyday for 2 hrs including cardio and weight-lifting.... maybe one day off a week. (Kinda serious about it) ... I'm on a carb cycling diet and intermittent fasting for 16hrs a day so I take all my calories that I need in 8hrs(4 meals) and I train fasting most of the time.

My supplements are whey protein, BCAA, creatine, Glutamine, fish oil(omega3) and Green tea pills.

I take bcaa 2 pills before and after bed 3pills before and after training. (Total 10 pills a day).

Whey protein post workout.

Creatine about 5 gram pre and post workout (total 10 grams) after a loading stage of 20 gram a day.

Glutamine 2 pills pre and post workout (total 4 pills a day).

2 pills of green tea a day and 3 pills of omega3 a day usually after meals.

So the questions are:

Is it okay to take it all together or should I take it Separately?

Also is it good to use this supplements or not? Or if there is anything I can add?

Lastly is there a better supplements that I can use to build muscle?

Feel free to educate me if there is anything I should know.

Thanks a lot in advance!!!

[wishiwasdivin]

Creatine doesn't need to be loaded nor cycled, just dose 3-5g per day an your fine. IMO I would drop the Glutamine.

[paulpker121]

You don't need more than 5g creatine per day

[The Solution]

Drop creatine to 3-5g
Drop Glutamine
No need for BCAA round bed time or around your workout since you are in a fed state

BCAA's would only benefit you for fasted AM Training dosed pre-workout or as a bolus between meals 4-6 hours apart

http://www.biolayne.com/wp-content/u...-Tech-2008.pdf
http://www.slideshare.net/biolayne/o...nd-muscle-mass

What is your diet like?


http://www.bodyrecomposition.com/mus...mass-gain.html
http://www.bodyrecomposition.com/mus...-gains-qa.html
http://www.bodyrecomposition.com/mus...ass-gains.html
http://www.bodyrecomposition.com/mus...ass-gains.html

Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

[Gauley17]

Why is everyone against glutamine?
I've incorporated that supplement into my diet for years now.

[Kennysvgp08]

If this guy did this, you will be fine mixing your supplements.

[Thesuperiorman]

Creatine doesn't need to be loaded nor cycled, just dose 3-5g per day an your fine. IMO I would drop the Glutamine.

Yeah I have actually heard/read that before and i wasn't sure so I did it anyway. Thanks for your advice tho!!

But why your against glutamine??

[Thesuperiorman]

You don't need more than 5g creatine per day

Thanks!

[kissdadookie]

Glutamine is fine, it's potentially beneficial to your gut flora as it can help feed good gut bacteria and other things that I can't recall off the top of my head at the moment. Even Layne Norton has shifted his stance on glutamine from "totally useless" to "possibly useful."

[Thesuperiorman]

Drop creatine to 3-5g
Drop Glutamine
No need for BCAA round bed time or around your workout since you are in a fed state

BCAA's would only benefit you for fasted AM Training dosed pre-workout or as a bolus between meals 4-6 hours apart


Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

Thanks a lot for your help, I really appreciate it.

But why your against glutamine? Can you explain more on this point?

My diet is around my maintenance calories a day sometime more sometime less coz I wanna burn fat as I am gaining muscles. If that actually work lol.
Basically no carbs day, a low carbs day then a high carbs day and repeat that's it.

Again thanks for ur help!!!

[Gauley17]

It's a miracle that guy is still alive after all the drugs he took in his lifetime lol
Great movie btw - Jordan Belfort is the man!

[The Solution]

Thanks a lot for your help, I really appreciate it.

But why your against glutamine? Can you explain more on this point?

My diet is around my maintenance calories a day sometime more sometime less coz I wanna burn fat as I am gaining muscles. If that actually work lol.
Basically no carbs day, a low carbs day then a high carbs day and repeat that's it.

Again thanks for ur help!!!

Have you ever read The Sticky on supplements?
There are about 20+ Studies showing you why glutamine holds nearly no benefit

http://forum.bodybuilding.com/showth...hp?t=132306613

There is a sticky thread for a reason, so you read them and acquire the information so that 100 Creatine, Glutamine, and pre-workout threads are not made everyday

http://forum.bodybuilding.com/showth...#post296598651
http://forum.bodybuilding.com/showth...#post493772631
http://forum.bodybuilding.com/showthread.php?t=196615

[wishiwasdivin]

Yeah I have actually heard/read that before and i wasn't sure so I did it anyway. Thanks for your advice tho!!

But why your against glutamine??

The Solution beat me to the Glutamine post. Check out the link he post an you can read all about it.

[fatboystick]

Creatine 101
1- If youre concerned about what type...go with good ol Creatine Mono (does the job and cheap)
2- 5g per day for approx. 30 days, 3-5g per day on workout days only thereafter
3- Take whenever, with whatever....timing is irrelevant. (I personally do it pre workout only because its easy to remember everyday)
4- Drink plenty of water
5- do not need to cycle nor load

As far as Glutamine...unless you are deficient in it (which is very doubtful), youre better off spending your money on food, protein, multis, EFAs, creatine or a good PRE.

Good Luck