Thoughts on my supplements stack ?

[anetoiu]

I'm looking for some thoughts on my supplements stack and dosage.

Gold whey protein ON - two portions per day (30g each) 1 hour before workout and another one immediately after
Animal Pak - one pack with breakfast
Liquid Omega 3 - two portions of 10ml each (containing 1800mg per 10ml) one with breakfast and one with lunch
Liquid arginine from Pro nutrition - 6000mg of arginine and 1500mg of citruline per portion, 3 times a day - on empty stomach when I wake up, 30m before workout and another one before sleep
Creatine monohydrate - 6 g before workout with the protein shake and another 5g with the after workout shake
AmiN.O. energy from ON - one portion intra workout

185cm height
68.5 kg weight
23 yo

[koweanguy]

O.o
Hoping someone chimes in here to answer this follow up question..
Is there any benefit of taking 1500mg citrulline throughout the day? O.o
Plus, most would go for 6-8 grams OP...

No need to go more than 5g for creatine.

[emergency]

no more then 3-5 g of creatine per day, no need to drink a shake before and after training. protein shakes are all about hitting macros that you cannot do with food alone.

[Farley1324]

I'm looking for some thoughts on my supplements stack and dosage.

Gold whey protein ON - two portions per day (30g each) 1 hour before workout and another one immediately after
Animal Pak - one pack with breakfast
Liquid Omega 3 - two portions of 10ml each (containing 1800mg per 10ml) one with breakfast and one with lunch
Liquid arginine from Pro nutrition - 6000mg of arginine and 1500mg of citruline per portion, 3 times a day - on empty stomach when I wake up, 30m before workout and another one before sleep
Creatine monohydrate - 6 g before workout with the protein shake and another 5g with the after workout shake
AmiN.O. energy from ON - one portion intra workout

185cm height
68.5 kg weight
23 yo

Are you tracking your daily calories and carbs/fat/protein? You need the two scoops of whey to hit your daily protein goal? Why whey before lifting?

Are you getting at least 2g combined EPA/DHA per day from that omega supp? That should be your goal.

Why arginine, why only 1.5g citrulline?

You don't need more than 5g creatine per day, timing doesn't matter.

[anetoiu]

Are you tracking your daily calories and carbs/fat/protein? You need the two scoops of whey to hit your daily protein goal? Why whey before lifting?

Are you getting at least 2g combined EPA/DHA per day from that omega supp? That should be your goal.

Why arginine, why only 1.5g citrulline?

You don't need more than 5g creatine per day, timing doesn't matter.

I am tracking my macros and it helps me do that (the whey)
That's the supplement dosage, I take it three times per day (aakg from pro nutrition - 6000mg of arginine and 1500mg of citruline multiply them by 3 because I take it three times per day)
And why not before lifting ? it's wriiten on the package as well to take it before

[Farley1324]

I am tracking my macros and it helps me do that (the whey)
That's the supplement dosage, I take it three times per day (aakg from pro nutrition - 6000mg of arginine and 1500mg of citruline multiply them by 3 because I take it three times per day)
And why not before lifting ? it's wriiten on the package as well to take it before

There's no "why not", but there also isn't really a why, to take whey an hour before lifting.

For some people an hour pre might not be empty enough stomach for their preference. Myself included

[anetoiu]

There's no "why not", but there also isn't really a why, to take whey an hour before lifting.

For some people an hour pre might not be empty enough stomach for their preference. Myself included

then I'll tell you why, I eat my lunch at work at 12, take my whey at 15:00 and my arginine at 15:30 then go to the gym, I arrive at around ~16:00 then to hit the "golden hour" or that "window" after my workout, when the protein synthesis is at its best, I take a scoop of whey

[mtpaquette]

then I'll tell you why, I eat my lunch at work at 12, take my whey at 15:00 and my arginine at 15:30 then go to the gym, I arrive at around ~16:00 then to hit the "golden hour" or that "window" after my workout, when the protein synthesis is at its best, I take a scoop of whey

You're over thinking it. Timing is very insufficient. I'd lose the arginine/cit all together and get bulk citrulline. Take 2-4g preworkout.

There will literally be no difference in your physique if you take 1 pre & 1 post, 2 post, or 2 right before you go to bed or at any other point throughout the day.

[cutdogg03]

I'm looking for some thoughts on my supplements stack and dosage.

Gold whey protein ON - two portions per day (30g each) 1 hour before workout and another one immediately after
Animal Pak - one pack with breakfast
Liquid Omega 3 - two portions of 10ml each (containing 1800mg per 10ml) one with breakfast and one with lunch
Liquid arginine from Pro nutrition - 6000mg of arginine and 1500mg of citruline per portion, 3 times a day - on empty stomach when I wake up, 30m before workout and another one before sleep
Creatine monohydrate - 6 g before workout with the protein shake and another 5g with the after workout shake
AmiN.O. energy from ON - one portion intra workout

185cm height
68.5 kg weight
23 yo

I would go with Orange Triad over Animal Pak. They both have similar quantities of vitamins, but Animal Pak has a few oxide versions, whereas OT does not, not to mention OT has the joint complex.

[Heizz]

then I'll tell you why, I eat my lunch at work at 12, take my whey at 15:00 and my arginine at 15:30 then go to the gym, I arrive at around ~16:00 then to hit the "golden hour" or that "window" after my workout, when the protein synthesis is at its best, I take a scoop of whey

OP, take in your meals whenever works best for you. Don't get caught up in the timing.

Just hit your macros by the end of the day however best works for you. Then watch the gains come.

[Farley1324]

I would go with Orange Triad over Animal Pak. They both have similar quantities of vitamins, but Animal Pak has a few oxide versions, whereas OT does not, not to mention OT has the joint complex.

Joint and immune/digestion support, plus a 45 day supply per bottle.

then I'll tell you why, I eat my lunch at work at 12, take my whey at 15:00 and my arginine at 15:30 then go to the gym, I arrive at around ~16:00 then to hit the "golden hour" or that "window" after my workout, when the protein synthesis is at its best, I take a scoop of whey

There isn't really a "golden hour", and even if there was, that isn't really a "why" to always take whey 1 hour pre workout

[WheyBeastly]

I'm looking for some thoughts on my supplements stack and dosage.

Gold whey protein ON - two portions per day (30g each) 1 hour before workout and another one immediately after
Animal Pak - one pack with breakfast
Liquid Omega 3 - two portions of 10ml each (containing 1800mg per 10ml) one with breakfast and one with lunch
Liquid arginine from Pro nutrition - 6000mg of arginine and 1500mg of citruline per portion, 3 times a day - on empty stomach when I wake up, 30m before workout and another one before sleep
Creatine monohydrate - 6 g before workout with the protein shake and another 5g with the after workout shake
AmiN.O. energy from ON - one portion intra workout

185cm height
68.5 kg weight
23 yo

Get rid of the arginine and cit.

Reduce creatine mono to 3-5g for the entire day.

BCAA's are, most of the time, really unnecesssary. If you're mainly taking it for the stim aspect, then just get 200mg caffeine tabs or look into a more complete based pre-workout.

Protein is fine as long as it helps with your overall protein goal. Which at your weight, should be no more than around 150g protein *MAX*. Don't worry about timing too much, just concentrate on hitting your overall daily protein goal. You'll make yourself crazy worrying about all these timings.

The Omega-3 oil, is that 1800mg of EPA/DHA or overall combined Omega-3? Make sure the brand is quality and reputable.

As far as a multi, what are you looking for specifically? I suggest looking into Source Naturals Life Force Multiple (iron free version), and possibly Orange Triad as alternatives.

If you're trying to just stick to staples, then I'd suggest:

Fish oil
Multi (if you feel you need/want it)
Creatine mono (other forms can be fine, but mono is the gold standard and most studied; check out micronized CreaPure version as well)
Protein powder
Beta Alanine

That's it. Creatine and beta alanine have been studied, are cheap, and are actually effective.

I do enjoy pre-workouts though, so for a little fun/kick go for that as well if you'd like.

[anetoiu]

omg thank you for all of these replies, first off, the omega 3 I take is 1800mg per portion, yes and I take 2 of them
what I've learned from you is that there is a better alternative to the animal pak, I just take it because I feel most of the time tired, like I haven't been sleeping enough although I do, I really do. I'll lose the arginine and take cit only next time, also what do you think about the nutrex anabol 5 ?

and yes, protein powder helps me hit my macros, I track everything I eat.

[mtpaquette]

omg thank you for all of these replies, first off, the omega 3 I take is 1800mg per portion, yes and I take 2 of them

1.8g of fat, or 1.8g of EPA/DHA. There's a difference, and that would be a enormous capsule. lol Typically you need at least 3-4 caps to get to the 2-3g EPA/DHA content.

For example I'm taking BB.com Ultra Omega, which is a 1.5g capsule. However, each capsule only equates to 690mg of EPA/DHA, so I take 3 daily with food.