Essential Supplements, what you need and why

[IronPimper]

This thread is designed to list the supplements that the bodybuilding community would consider "essential." Please keep in mind that you can accomplish great things in the gym while only using 2 products for general health and well being, but there are a great many products that will help you in many ways. Let me preface by saying that if you need more info, post here, or use the SEARCH button. SEARCH is your friend.

THE BASICS
- You CANNOT get good results without these products, they aren't necessarily supplements, but they are the building blocks of success in the gym.

1.) Food - In the proper amounts, at the proper times, and with the proper breakdown of macronutrients. As a rule of thumb, one should take in between .9-1.5 grams of protein per pound of lean body weight. Thus, if you are 200lbs at 20% bf, you have 160lbs of lean body weight. That means you should consume between 150-250 grams of protein per day depending on your goals. Your fat intake should always hover around 25-30% of your total caloric intake. Less than that decreases test production, more than that can be detrimental to your overall health and will add up in calories quickly. Your carb intake should be determined based on your goals. To increase muscle mass, your carb intake should be adjusted up. If you are looking to lose fat, then you should adjust it down. I am a firm believer that keeping fat and protein constant (slight variances are of course acceptable) while adjusting carb intake is the best way to gain mass, lose fat, or maintain mass/weight.

2.) Rest - Everyone is different when it comes to sleep. Some prefer a full night's rest. Some enjoy less sleep nightly with a nap or two during the day. The main point is this, your body burns fat, produces test, and recupperates when you sleep. No less than 7 hours is acceptable, and I would shy away from more than 9-10 hours on any given night. If you are tired, and you are able, then take a nap. There are some great supplements that can help with sleep, they are listed below.

3.) Workout - This should be a no-brainer, but so should the others. Make sure you are working each body part at least once a week, but no more than twice. You should allow 72 hours between working out the same body part. Thus, if you do chest monday morning, you should not hit chest again until Thursday morning at the earliest, if at all. Also, keep your workouts to between 1-1.5 hours. Longer workouts increase the chances of catabolism, and burn lots of calories. Chances are if you are doing 2-3 hour workouts, you are overtraining, unless you train with a group of 3 people.

The NECESSITIES
- These are supplements that should be the staple of your workout/nutrition/supplementation plan all year round. These products can be taken all year round, and will improve recovery, strength gains, and overall health.

1.) Multivitamin - A good multivitamin should only need to be taken once per day, twice if you are a really big guy who doesn't get too many "real food" meals. It may be best for you to get a multi that does not have iron, or very little of it, as too much iron is not recommended. With a high protein diet, you should not be deficient in this respect. A multi with a high amount of vit. c is great, as you can use alot of this.

2.) EFA's (Essential Fatty Acids) - These are omega 3, 6, and 9's. More specifically this is Alpha Linolenic (LNA), Linoleic (LA), and Oleic acid (OLA). There isn't enough that can be said of the benefits of efa's. They improve cholesterol, help burn fat, provide energy, lubricate joints, improve vision, and make your skin and hair healthier. General they are obtained from a combination of Flax seed oil, Borrage Oil, Fish oil, and Safflower oil. Ideally you would take in a good amount of each type, as they each have their own benefits. As a rule of thumb, get 5-7 grams of efa's daily. You can also get them from nuts, fish, many different seeds, and oils.

3.) Protein (Whey, cassein, etc) - As I stated above, protein is essential to building muscle and losing fat. In order to get te correct amount of protein each day many people need to supplement with a protein powder. There are several factors to consider, including price, protein per serving, taste, mixability, and ingrdients. I believe that two protein shakes a day is ideal, one being a whey shake or bar post workout to the tune of about 30-40g. The other would be a cassein shake about 30 minutes before bed to the tune of 25-30g. You can take in more or less, and there are many threads discussing taste, how well they mix, etc.

4.) Creatine (mono, kre, cee) - In simplest terms, creatine is the most studied, most effective, most necessary true mass building supplement. What type you choose is really a matter of personal preference and cost. Creatine mono is the original, it generally comes in powder form and should be taken two times per day with high carb meals. Generally breakfast and post workout are the most common times. It should be taken to the tune of about 6-7g per day. CEE, or creatine ethyl ester, is creatine mono with an attached ester that aids in absorbtion. For some people who do not respond to mono, this may be a better choice. CEE should be taken at the same time, but can be taken in smaller amounts, say 4-5g per day. CEE should also help those who "bloat" on mono, which is the result of holding water outside of the cells, rather than intracellularly. Kre-Alkalyn in another form of creatine monohydrate that is created at the ideal ph level for absorbtion. It is theorized that by creating creatine at the optimal ph level the body can completely absorb creatine without converting any to creatinine. Again, kre-alk should be taken at the same time, but does not require a high carb meal for better absorbtion. You can take 3-5g per day with good results.

5.) BCAA's (Branched chain amino acids) - BCAA's are leucine, isoleucine, and valine. These are three of the nine essential amino acids. More importantly these amino's are metabolized in the muscle, rather than in the liver. Large doses of bcaa's can aid in cell volumizing (allowing the cell to hold more water and nutrients), muscle recovery, and avoiding catabolism. It would be a great idea to take bcaa's immediately before working out, or during a workout, and again post workout or before cardio. They can also be taken before sleep at night. Anywhere from 5-25g per day can show good results.

EXCELLENT ADDITIONS
- These are products that can be added to any diet/workout routine. Their effectiveness often depends on the person, but there is scientific or andecdotal evidence for strong results.

1.) Acytel L-carnitine - Is an amino acid that can greatly help aid in muscle endurance. Ideally, one would take in about 4-6g per day for optimal results, generally 30 minutes prior to a workout, or split into two doses, one preworkout, one later during the day.

2.) ZMA - This is acombination of zinc and magnesium in asparate form (easier to absorb), with b6. ZMA serves several functions. Firstly, zinc and magnesium are essential minerals that americans often do not get enough of. Secondly, zma helps to maintain healthy test levels, and can even slightly elevate test levels in older males. Lastly, it will help you get a great nights sleep. Sleep is generally much deeper after taking zma about 30-45 minutes prior to rest.

3.) L-Taurine - Taurine is another amino acid that can greatly help muscle recovery, relief from cramping, and is a proven cell volumizer. Taurine should be taken in 2-5g amounts prior to workouts.

4.) Citrulline Malate - CM is a relatively new supplement with great potential for increasing cardiovascular endurance, muscle endurance, and no production. CM should be taken in split doses for best results, 3g before working out, and 3g later in the afternoon.

5.) Antioxidants/b complex - anti-oxidants defend the body against free radicals. The amount of free radicals in the body greatly depends on stress levels, which greatly increase with intense weight training. The most important aspect of the anti-oxidants is the ace vitamins, vit. a, c, and e. Vit. e is not water soluable, so it is important not to take in more than 600-800iu's per day. The b complex is the complete set of b vitamins. Several of the b vitamins have anabolic properties, and are great for heart health, acne, and vision. These are all water soluable vitamins, so overdosing is almost impossible

6.) R-ALA/K-R-ALA - This product is a great staple of any supplement program. ALA in these forms can aid in energy production by breaking down sugar to form atp. It is essentially an insulin mimetek that can greatly benefit diabetics, as it drastically removes sugar from the blood. It is essentially a partitioning agent that takes our nutrients and forces them to go where they are needed most, such as towards muscle development. It also has antiinflammatory properties. 500mg/day is a good dose, but results can be seen from 250-750mg/day. I would suggest Prima R-ALA, Glucophase xr by Designer Supps, and perhaps Insulean K by nutrabolics when more info comes about.

7.) L-Tyrosine - A non essential amino acid that can be a great benefit to those who have long intense training sessions, or those who train very frequently. Tyrosine is also beneficial to the skin and may be useful in preventing skin cancer, especially for those who are overexposed to UV light. Tyrosine is a precurser to dopamine so it has also been shown to alter mood by heightening well being and decreasing signs of depression. Most importantly it has been shown to offset fatigue and stress which are often elevated by intense resistance training. Tyrosine should be taken in small doses at first, say 1g per day. Dosing up to 3-4g per day depending on the individual may prove more beneficial.

[IronPimper]

GOAL SPECIFIC SUPPLEMENTS
- FAT LOSS: If you are looking to losr fat, there are several proven supplements that can aid you in that quest. Nothing can subsitute for proper diet, nutrition, and exercise, but these products can help you break a plateu. You will find that several products have a combination of these products. It is imperative to find the products in the correct amounts, as several of these products are not effective if taken in lesser quantities. Some of the better, and more popular fat burning products are:

MAN scorch
S.A.N tight
Nutrex Lipo 6
Sesathin


1.) Yohimbe/Yohimbe HCL- A naturally occuring supplement that aids in unclogging arteries, increasing bloodflow, increasing fatty acid mobilization, decreasing fat storage, and increasing libido. 5g per day is an optimal dose, that should be broken into 2 doses, one prior to workout, and one later in the day. If you are taking the hcl version then dosing should start low to determine tolerance, perhaps 5mg per day. You can then work up to 20-25mg per day depending on your lean muscle mass.

2.) Gugglesterones - This product stimulates thyroid production which directly effects metabolic rate. Guggles should be taken 3 times per day with doses between 50-100mg each time. A total of 300mg for pure gugglesterones would be the max for a day.

3.) Caffeine - Quite simply, caffeine is a stimulant, and taken in proper doses will increase metabolism. It also causes an increase in energy which can provide longer, more intense workouts in which more calories are expended. Caffeine should be taken in the morning, to the tune of 200-300mg per day. If you are sensitive to caffeine, start at a lower dose and assess your tolerance.

4.) Sesamin - Sesamin is a super fish oil (please see essential supplements above). It has many great qualities, including anti-inflammatory, anti-oxident, and stress relief. Most importantly for those looking to lose fat is that it directly impact fatty acid oxidation. Since the science behind it is quite advanced, i'd suggest reading more at www.advantlabs.com

5.) Green Tea - For some people green tea would fall in the essential supplement category. I believe that it has its great many benefits, but it still best suited to those looking to lose fat. It has a thermogenic effect, thus increasing body temperature, and also has a substantial caffeine content (please see above). It has been said by some to be an appetite suppressent, but i wouldn't count on it. Anything that increases energy and body temperature would be hard pressed to decrease appetite. I would recommend Prima Lean Green.

6.) 7 keto-dhea - This is a derivative of dhea which has been found to greatly aid in fat loss. 7 keto has been shown to decrease cortisol levels, and thereby increase test to cortisol levels. Cortisol induced fat accumulation is commonplace as it is generally stress related. 7 keto can be taken in doses from 50-250mg/day.

7.) Pyruvate - Pyruvate may be the best fat loss product known to man. Unfortunately it needs to be taken in large amounts and is super expensive. Pyruvate needs to be taken in amounts near 25g per day in order to see optimal results. That means not only are you taking alot of pills, but you are also spending about $45-50 per month on pyruvate alone. It also has the potential to increase muscle endurance as it aids in making atp available to the body.

8.) Chromium picolinate - Chromium in this form can be a great additive to any cutting stack. It has been shown to regulate insulin effects on the body, thereby improving the uptake of glucose (a wonderful thing). It can be reat for diabetics who are dieting but need to maintain a steady blood sugar level.

9.) Ephedra - The single most powerful and effective fat loss supplement. It is now banned in some states completely, and available only in certain amounts in other states. None the less, it can be obtained through other avenues. Ephedra is a strong thermogenic that increases body temperature and gives the user a considerable energy boost. It does have some potentially severe side effects if not used properly. Please be careful and read this before using, www.ephedra.com

-MUSCLE BUILDING/HORMONAL: These are products that will aid in muscle building, and includes hormonal products that should not be used by anyone under 21 years of age. Many of these products have potentially dangerous side effects and should not be taken lightly. Please note that test levels in males are very high until about 24 years of age so most of these products are not necessary (other than no2) to get great results.

1.) Nitric Oxide - NO2 is a controversial product that seems to be very user specific. Some people see excellent results, while others seem to see only minimal effects. It seems that dosing and timing are of utmost importance with NO2 products. NO2 works by dialating blood vessles which makes it easier for nutrients to be transported. I believe the best results will be seen when stacking no2 with other supplements for mass building. NO2 is safe for those 16 and over. Popular choices including White Blood, NO-Xplode, Nitrix, MRI NO2, NOX2, and Nitrox.

2.) Natural test boosters - These products serve to increase natural test production using a combination of naturally occuring substances. The most common ingredients are:

Tribulus
Avena Sativa
Longjack

Again, it is of utmost importance to find products that contain the correct amounts of each ingredient. Some of the more popular products in this category are: blue rhino, diesel test, tribex, and t-bomb II. I'd suggest waiting until you turn 21 for these also, though they are perfectly safe for those age 18 and over. You can find more info here: http://www.bodybuilding.com/store/goalanabolic.htm

3.) Hormonal test boosters - These products manipulate hormone levels in order to increase test, decrease estrogen, or both. ATD is a new compound that has been shown to reduce estrogen levels and greatly increase test levels. These products should be used very carefully and never for more than 6-8 weeks. 6 oxo is another product in this category that can be used to increase test, but does so in a slightly different manner. It works by forcing the brain to produce more lh which directly increases test production. These products are for those 21 and over only. The best products in this category are: Rebound xt, novedex xt, ultra hot, 6 oxo, and kilo attack.

4.) Anabolic products (pro hormones) - These products are designer steroids that are highly anabolic and are the ultimate in gaining muscle mass. Side effects with these products are more prevelent than with hormonal test boosters, and use of these products requires a PCT (post cycle therapy). The work by replacing the test in your body with another hormone, or by utilizing a mechanism that will create a target hormone. In either case, the result is an increase in intracellular capacity, protein synthesis, and muscle endurance and recovery. During the use of these products suppression of natural test production occurs, this requires a series of products and time to restore, this is pct. Some side effects include, loss of libido, hair loss, acne, sore joints, and lethargy, among others. These products should be used by those over the age of 21 only and are potentially very dangerous if not taken under strict guidelines. ****Please search and read the many threads and logs, including the stickies before using ANY of the listed products. I DO NOT in any way condone the use of illegal compounds****

Legal compounds: Superdrol, Ergomax, Elephant Max, Max LMG, and Prostanozol.

Illegal Compounds: M1T, 4ad, 1ad, Nordiol, 1,4 andro, and many others.


THINGS THAT DON'T WORK:
These products generally do not work for users and have flawed science, or science that does not transfer to the real world.

Myostatin products
Methoxy products
Ecdysterone products
HGH enhancing products

THE DEBATE RAGES ON:
- Some supplements are argued on a daily basis and results may vary greatly based on dosing, the person using them, timing, other supplements being used, and a host of other factors. I have listed them below, if you need more info about these highly debated products, use the search key.

Glutamine products
HMB products
Tribulus products
Muscle tech products
Animal Stak products
CLA

I hope that we can add to this and make it a sticky. Mods?

[Epstein]

Great read. Maybe this should be a sticky!!!!

[Sixpack]

Very good post bro

[IronPimper]

maybe we can keep the noob questions to a minimum, or at least the more repetitive ones.

[Growin Guns]

That's a lot of writing bro. Excellent post! Hopefully people will read it and THEN ask the questions that you answered here . Good job and thanks!
GG

[IronPimper]

bump for the afternoon crowd and the noobies

[WSUcougs]

Thanks, this is just what a newb like myself needs

[cgcgraded]

Great post. But listing NO2 under the dangerous for those under 21 section is questionable IMO. Pretty safe product IMO for most ages. Also BB.com recommends it for teens 16+.

Not taking anything away from your post. Just a thought.

Hope I came off the right way

[IronPimper]

Great post. But listing NO2 under the dangerous for those under 21 section is questionable IMO. Pretty safe product IMO for most ages. Also BB.com recommends it for teens 16+.

Not taking anything away from your post. Just a thought.

Hope I came off the right way

I know what you mean, I think I made that distinction, but maybe my grammer was poor. I was trying to say that only the hormonal products were for ages 21 and up, but I will edit and revise.

[cgcgraded]

I know what you mean, I think I made that distinction, but maybe my grammer was poor. I was trying to say that only the hormonal products were for ages 21 and up, but I will edit and revise.

My mistake I read it to fast. I see what you were saying. Sorry for the mix up.

Great post btw

[MCWTRAINER]

Great post!

[inprogress2]

great post thanks!!!!!! but is 1,4 on the banned list now?

[TheHulk156]

lol definately sticky material =P

[dan7681]

great post definitley sticky material that can help alot of the newbies. I'm suprised that tyrosine isn't on the list somewhere. Also I think synephrine is a good addition for the fat loss part
either way great post
you've been repped

[IronPimper]

great post definitley sticky material that can help alot of the newbies. I'm suprised that tyrosine isn't on the list somewhere. Also I think synephrine is a good addition for the fat loss part
either way great post
you've been repped

Good catch there dan. It has been added, I feel that it can greatly aid those who are doing a ph/ps cycle such as superdrol or ergomax. Tyrosine + alcar + taurine is a definate winner.

[iron619]

well written, good job.

[ekilla2003]

good thread

[dan7681]

Good catch there dan. It has been added, I feel that it can greatly aid those who are doing a ph/ps cycle such as superdrol or ergomax. Tyrosine + alcar + taurine is a definate winner.

Yeah tyrosine is a great supplement. Cheap and effective (Wish all supplements were like that ).

[--xXx--]

Do u mean the extract? How much per day for Yohimbine HCL?

[Lax891122]

Muscle tTech Products lmao

[IronPimper]

Do u mean the extract? How much per day for Yohimbine HCL?

That is the extract. HCL would be 5-25mg per day depending on your tolerance and lean muscle mass. start low and work your way up.

[Krzna]

Good thread bro!
BUMP to this, most people forget the basics.

[McBurly]

Muscle tTech Products lmao

haha i was thinking the same thing

[gettRIPT]

great post.

[IronPimper]

anything that you think fits into one of these categories. If many people agree I will do the research and add it to the write up. I won't be adding any true aas, i don't think they have a place here.

[Mets need Juice]

hold up....yohimbe i wood avoid

Yohimbe can be toxic and should be avoided. The effective dose is very close to the toxic dose. Self-medication is strongly discouraged because of its side effects. Yohimbine from yohimbe bark can produce significant side effects even in moderate to small amounts, especially if taken over a long period of time.

Sometimes I just have to scratch my head and wonder why? With so many safer alternative impotence treatments, why anyone would consider a product that contains any ingredient that has a controversial history of negative side-effects and dangerous food/drug interactions. Yohimbe is one of those ingredients.

Yohimbe is listed as one of the dirty dozen of hazardous supplement ingredients by consumer reports. While Yohimbe is not yet banned by the FDA they are actively studying it's dangers and there is a good possibility it could be banned in the future. It is already banned in many other countries.




What The FDA Has to Say About Yohimbe

At the present time Yohimbe is on the FDA's supplement ingredients of concern warning list and is under investigation by the FDA.
Source: FDA "Illnesses and Injuries Associated With the Use of Selected Dietary Supplements"

Yohimbe (Pausinystalia yohimbe)

Yohimbe is a tree bark containing a variety of pharmacologically active chemicals. It is marketed in a number of products for body building and "enchanced male performance." Serious adverse effects, including renal failure, seizures and death, have been reported to FDA with products containing yohimbe and are currently under investigation.

The major identified alkaloid in yohimbe is yohimbine, a chemical that causes vasodilation, thereby lowering blood pressure. Yohimbine is also a prescription drug in the United States. Side effects are well recognized and may include central nervous system stimulation that causes anxiety attacks. At high doses, yohimbine is a monoamine oxidase (MAO) inhibitor. MAO inhibitors can cause serious adverse effects when taken concomitantly with tyramine-containing foods (e.g., liver, cheeses, red wine) or with over-the-counter (OTC) products containing phenylpropanolamine, such as nasal decongestants and diet aids. Individuals taking yohimbe should be warned to rigorously avoid these foods and OTC products because of the increased likelihood of adverse effects.

Yohimbe should also be avoided by individuals with hypotension (low blood pressure), diabetes, and heart, liver or kidney disease. Symptoms of overdosage include weakness and nervous stimulation followed by paralysis, fatigue, stomach disorders, and ultimately death.


Beware of The Narrow Dosage Range Between Effectiveness and Yohimbe Overdose

"However, yohimbe is not recommended because it has a very narrow therapeutic index. There is a relatively small dosing range, below it the herb doesn’t work and above it the herb is toxic. Side effects of normal dosages include dizziness, anxiety, hyperstimulation, and nausea. As little as 40 mg a day can cause a severe drop in blood pressure, abdominal pain, fatigue, hallucinations, and paralysis." - Natural Treatments For Erectile Dysfunction, Cathy Wong, N.D.

*If you choose to roll the dice with yohimbe, remember to very carefully read the label even supplements with a dose of 30mg can be dangerous if you take 2 tablets a day.

Those articles were from www.impotenceguide.com and other websites..

[IronPimper]

firstly, the fda would suggest that you don't take 90% of the things that we injest. Ephedra, gugglesterones, dhea, etc. That's why there is legislation out the wazoo. Secondly, your study quotes doses as low as 40mg per day, which in translation means that one or two people saw a negative effect at that dose and that all other side effects occured at a dose higher than that. If you notice, I suggested a dose of no more than 25-30mg/day. That would be for the larger, more experienced user. Lastly, the real basis for this study is that people who have heart conditions, liver, and kidney trouble should avoid yohimbe. These people should also avoid large amounts of protein and cholesterol, intense resistance training or cardio, and amost everything else we do as bodybuilders. I am glad that you used a study to argue your case, but for the vase majority of healthy men and women, yohimbe is perfectly safe if taken in the right doses.

[TAR68]

maybe we can keep the noob questions to a minimum, or at least the more repetitive ones.

If your that was your goal you were hoping to achieve by this then you'll most likely be dissapointed. Good read though.

[TheReporter]

very good post. I appreciate that you took the time to research and contribute.
2 thumbs up!!

thanks