suplement noob...

[DragonMGF]

Hey everyone,

I'm pretty new to the whole fitness thing. I mean, I've worked out a lot and I've been doing martial arts for a while now, I've yet to really figure out anything about suplements though. So my question is this: Are there any suplements out there that would be beneficial to me? My goals right now are to lose my gut, drop down to 185 (I'm at 215 right now), and tone out for MMA fighting. I don't want to get really big and muscley, I just want to have firm explosive muscles that can handle stress for long amounts of time.

So, should I look into some products? Or would exercise, diet, and hard training be a better path?

Thank you all for your consideration.

[\S/]

Originally Posted by DragonMGF

Or would exercise, diet, and hard training be a better path?

^^^^^^^^^^^

boyscouT's Guide To A Better Life

Overall Nutrition: Read all sticky's located in the NUTRITION SECTION
Nutrition Surrounding Training: Read Alan Aragon's sticky on PRE, DURING, & POSTWORKOUT NUTRITION
Fat Loss: Read all sticky's located in the LOSING FAT SECTION
Training: Read all sticky's located in the WORKOUT PROGRAMS SECTION & take extra care when reading THIS
Cardio: Read Alan Aragon's sticky titled MYTHS UNDER THE MICROSCOPE: THE LOW INTENSITY FAT BURNING ZONE & FASTED CARDIO
Exercise Guide (INCLUDES BODYWEIGHT EXERCISES): Read all links located HERE

Figuring out your CALORIE requirements (2-STEP PROCESS):

• Step 1: Calculate your BMR (WHAT'S BMR? CLICK HERE TO FIND OUT)
• Step 2: Multiply your BMR by the appropriate activity level modifier

• If <20% BF:
  • For cutting (CALORIE DEFICIT), I suggest -200 cals. For bulking (CALORIE SURPLUS), I suggest +200 cals
• If >20% BF:
  • For cutting (CALORIE DEFICIT), I suggest -500 cals. For bulking (CALORIE SURPLUS), YOU DELUSIONAL? CUT!

Figuring out your MACRONUTRIENT ratios:

I recommend:

• At least 1g of protein per lb of bodyweight
• At least 20% of your calories should come from healthy fats (40% POLYUNSATURATED, 30% MONOUNSATURATED, & 30% SATURATED)
• Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)

Other important tips:

• Meal size & frequency are not set in stone. (SMALLER/MORE FREQUENT MEALS YIELDS FOR OPTIMAL ABSORPTION OF NUTRIENTS & STABLE BLOOD SUGAR LEVELS)
• I recommend P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except:
  • preWO (P+C)
  • immediate post workout (P+C)
  • and bedtime (P+F)
  • incidental fats in preWO and postWO are fine, but added fats are at your discretion
• Eat your fruits & veggies!
• Drink at least 1 gallon of pure water a day

Food Journal: FITDAY.COM

Food Database: NUTRITIONDATA.COM

FDA Guidelines For Food Labels: FDA DEFINITIONS

Proteins:

• Egg Whites
• Chicken
• Turkey
• Beef
• Pork
• Tuna / Salmon / Seafood
• Tofu
• Whey protein powder
• Casein protein powder
• Essentially most any other source of protein

Complex Carbohydrates:

• Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
• Potatoes (ALL KINDS)
• Rice (ALL KINDS)
• Pasta (ALL KINDS)
• Bread (ALL KINDS EXCEPT WHITE BREAD)
• Beans (ALL KINDS)

Simple Carbohydrates:

• Maltodextrin (FOR DURING/POST WORKOUT)
• Dextrose (FOR DURING/POST WORKOUT)

Other Carbohydrates (FIBROUS):

• Fruits
• Vegetables

Fats: DO NOT FEAR FAT!

• Egg Yolks (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!)
• Nuts (ALL KINDS)
• Peanut/Almond butter
• Avocados
• Fatty Fish
• Fish oil
• Olive oil

Dairy:

• Milk (ALL KINDS)
• Cottage Cheese (LOW-FAT or FAT FREE)
• Yogurt (LOW-FAT or FAT FREE)

Stay away from:

• Empty calories (I.E. NON-DIET SODA)
• High fructose corn syrup aka HFCS (CHECK INGREDIENT PANEL)
• Synthetic trans fats

**THE ABOVE ARE JUST GUIDELINES... IT IS YOUR RESPONSIBLITY TO LISTEN TO YOUR BODY AND ADJUST AS NECESSARY**

After diet and training are in check:

SUPPLEMENT BASICS: LEARN MORE HERE

• MULTI-VITAMIN: NOW EcoGreen (FOR MEN) or ON Opti-Women (FOR WOMEN)
• WHEY PROTEIN: Dymatize Elite (CAFE MOCHA, CHOCOLATE MINT, BUTTER TOFFEE, OR SMOOTH BANANA)
• FISH OIL: NOW Omega-3
• CREATINE FOR LIFTING DAYS: MORE INFO ABOUT CREATINE Creatine Monohydrate

[ZDub212]

Originally Posted by DragonMGF

Hey everyone,

I'm pretty new to the whole fitness thing. I mean, I've worked out a lot and I've been doing martial arts for a while now, I've yet to really figure out anything about suplements though. So my question is this: Are there any suplements out there that would be beneficial to me? My goals right now are to lose my gut, drop down to 185 (I'm at 215 right now), and tone out for MMA fighting. I don't want to get really big and muscley, I just want to have firm explosive muscles that can handle stress for long amounts of time.

So, should I look into some products? Or would exercise, diet, and hard training be a better path?

Thank you all for your consideration.

Diet, hard training, rest are the keys to your success! Some good products (Staples) to add could be:

Protein: ON Whey
Creatine: Primaforce Creaform
Multivitamin: Now Vit-min
Fish Oil: Now Omega 3
GTE: Higher Power Green Tea Extract.

With a good diet/training routine and basic supplements, you can certainly acheive your goals! Best of luck!

Oh snap, BS has me BEAT! Listen to BoyScout OP, he knows what he's talking about!