Supps for a BULKING phase - Help me out!!!

[Dublo]

Hey guys,

I've posted a similar thread to this in the nutrition forum, but that was obviously more about the food I was going to intake during my upcoming bulking phase.

Now for the supplement side of things I'm thinking of buying Storm to use pre-workout and post-workout, along with the usual Whey and Multi.

Would you guys recommend anything else, or maybe something else instead of Storm? Maybe a test booster as well?

I've been on a really long cutting phase, so it's about time I put on some more lean mass, so I'd like some help from you guys

And please, don't say "Food" or something smart ass like that, as I've already addressed my diet side

Thanks.

[pu12en12g]

Nutrition / Diet / Macros:

Total daily calorie intake. This is what will make / break you

It is NOT efficient to try and lose fat AND gain muscle at the same time

BMR and nutrition calculator

Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)

Foods (Good vs. Bad)

Unified Theory of Nutrition - by Will Brink

Bulking:

When bulking (a calorie surplus to gain lean muscle mass at a optimal rate), I aim for:

- 1lb beef per day
- 1 Gallon Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Chicken / Turkey
- Beef / Sloppy Joes (manwich)
- Rice
- Pasta
- Tuna
- Potatoes
- Veggies (Fresh if possible)

If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

Hungry Hungry Hormones

Massive Eating

Stretch Mark Mass

What are some good indications that I'm gaining muscle... ?

Mirror / Appearance
Measurements
Strength
Bodyweight

Cutting:

When cutting (a calorie deficit to lose fat at a optimal rate):

I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).

Fullness Factor Chart 1
Fullness Factor Chart 2

What it my basal metabolic rate ?

Your Basal Metabolic Rate (BMR) is the energy used (measured in calories) by your body to perform basic functions, including internal energy expenditure, breathing, and body temperature. It is the number of calories your body would expend if you performed no physical activity throughout the day.

Simply put... your Basal Metabolic Rate (BMR) is the rate at which your body burns calories while you rest. This is very important because we only have so much time for cardio each day.

BMR Calculator:
http://www.bmi-calculator.net/bmr-calculator/

Where can I learn more about the "Fatloss Basics ?"

Fatloss Basics Part 1
Fatloss Basics Part 2
Fatloss Basics Part 3
Fatloss Basics Part 4

What are some good indications that I'm losing fat... ?

Mirror / Appearance
Measurements
Bodyfat caliper
Bodyweight

Supplements:

SAVE $$$$$ ! ! STICK WITH THE BASICS:

Multivitamin
(Click here for a Multivitamin Comparison Chart)
10 lb bags of Optimum Whey Protein
(Great BCAA profile AND glutamine... Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL or Magnesium Creatine Chelate
Fishoil / Essential Fatty Acids
Essential Amino Acids [Free Form Powder] pre-workout

Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

Creatine timing (when / how to take it):

Science behind creatine timing
In depth look at creatine

For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:

Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:

Protein Prejudice
Protein intake studies
BCAA's / Leucine

Workout / Routine:

I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:

Squatting / Leg pressing
Deadlifts
Barbell benchpress (Including flat / decline / incline)

Both BB's and DB's for best results

Concentrate more on measurements and less on bodyweight

Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

Concentrate on form first, in order to stay injury free

Emphasize both range of motion, and mind-muscle connection

With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.

Cardio:

If possible, do cardio at least 8 hours from when you lift weights

If possible, do cardio in the AM after sleeping.

No need to do cardio on a empty stomach, but many prefer to due to nausea

Jumping rope is a very efficient form of cardio

Sprinting is a very efficient form of cardio

HIIT (High Intensity Interval Training) is a efficient form of cardio

Recovery (A.K.A GROWTH !):

With proper intensity MUST COME PROPER RECOVERY !

Make sure and get enough protein right before you go to sleep.

Make sure and get enough protein/carbs right when you wake up

Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/...sleep_1_pr.htm
http://www.johnberardi.com/articles/...sleep_2_pr.htm

Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

Make sure and get proper pre and post-workout nutrition:

Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
Pre, During, & Postworkout Nutrition (Click here)

Cell volumization:

Make sure and drink enough water both throughout the day and during your workout (this is CRITICAL ! !) I drink about 1 liter per hour, and at least 3 liters during my workout. (Keep in mind I am currently over 240lbs so you may not need this much).

H2O / Cell Volumization... the ultimate supplement
Stretch Mark Mass !
The role of cellular hydration in the regulation of cell function
In depth look at creatine
Glycerine / Glycerol
Nitric Oxide

Other Resources:

Rules, Information, and "Best Of" Threads Index
MCWTRAINER's SUPPLEMENT THREADS
The BB.COM Bible - By BIGNBUFF
Nutrient timing - By Halleluyah

Good luck !

If you have read this post and ALL the links provided and you still have a question or concern.. please E-Mail me and I'll get back to you as soon as possible:

pt@controlledlabs.com

[pu12en12g]

Some quality brands / products that I recommend:

Creatine:

Green Bulge (caps)
Green MAGnitude (powder)
CVM Xtreme (powder)
Thunder (caps)
Xpand (powder)
Xpand Energized (caps)
Creapure (powder)
Sizeon (powder)

EAA / BCAA:

Purple WRAATH - Grape (BCAA / EAA + Ergogenics)
Bulk Leucine powder - Unflavored $25 per kilo
MRM BCAA+G - Lemonade (BCAA)
Xtend - Watermelon (BCAA)

Fatloss / Thermogenics:

Red Acid
BOLT Pure Ephedrine HCL 374 tabs $50
CNS Caffeine 200mg
7OH powder @ $3 per gram
Forskolin @ $ .50 per gram
Blue Up (Original)
SesaGLOW

Ergogenic / Stim:

Purple WRAATH - Grape (BCAA / EAA + Ergogenics)
Red Acid
PowerJolt
StimX
CNS Caffeine
Ergopharm AMP

Whey Isolate:

Ergopharm I-PRO - Rasberry
Ergopharm I-PRO - Cherry
Syntrax Nectar - Fuzzy Navel

Whey Concentrate / Blend:

Optimum Nutrition - Chocolate (includes Aminogen)
Optimum Nutrition 100% Whey - Chocolate Mint (includes Aminogen)
Dymatize - Orange

Casein Protein:

Milk
Cottage Cheese
Yogurt

Weight Gainer / Carbohydrate:

Black HOLE (Appetite Stim)
Palatinose
Oats
Steel Cut Oats
Peanut Butter
Almonds
Whey
Milk
NOW Foods Maltodextrin (last resort)
Yogurt
Swolen
Infusion

Testosterone / Hormone support during a cutting phase:

Blue Up (Stim Free) if using Ephedrine / Red Acid
Blue Up (Original) if using as a standalone
Diesel Test
Raw Test
Nettle Root Extract
DIM

Digestion / Enzymes / PhytoNutrients:

Black HOLE (Appetite Stim)
Yogurt
Spirulina
NOW Super Enzymes
Aminogen
DIM
Ginger

EFA's (Essential Fatty Acids)

Optimum Fishoil
KAL Fishoil

Multivitamin:

NOW ADAM (includes ZMA)

Sleep Aids:

NOW ADAM (includes ZMA)
Optimum Nutrition Melatonin
NOW NightTime Herbs
NOW 5-HTP
White Blood

Nitric Oxide Precursors / Extreme Cell Volumization:

GlycerGrow
White Blood
NOW AAKG 3500
ErgoPharm 1-NO
GH Max

130lbs to 250lbs on a budget:
http://forum.bodybuilding.com/showthread.php?t=656557
http://forum.bodybuilding.com/showthread.php?t=478824
http://forum.bodybuilding.com/showthread.php?t=608116
http://technologyorgasm.com/upload/130-248.jpg


Good luck !

[Dublo]

I've actually got some ON on the way in the mail. Do you think the Amino profile in that is good enough, or should I also get some extra BCAAs?

[pu12en12g]

I've actually got some ON on the way in the mail. Do you think the Amino profile in that is good enough, or should I also get some extra BCAAs?

ON Whey has a excellent amino profile... but Amino Acid powders aren't just for getting "more" aminos:

http://forum.bodybuilding.com/showthread.php?t=941898

[naturalguy]

Storm is a great choice, the only other thing you may want to add is Shock Therapy for pre workout and take your Storm post, this is a great stack.

At 19 you don't need a test booster.

[Dublo]

Do you think I should take Shock Therapy on Cardio days, or just take one serving of Storm after my cardio?
Also, what about off days?

[Krissypoo]

I think that the addition of Dicana or Melting Point along with a sesamin product is a good idea to help keep fat gains minimal, as well.

[Dublo]

I think that the addition of Dicana or Melting Point along with a sesamin product is a good idea to help keep fat gains minimal, as well.

Yah, I've actually got Dicana on the purchase list as well

[SI03 Board Rep]

If you are looking to add a creatine and No2 product, I would go witht he Swole V3 and Nitrous. Check out the reviews and you will see that the stack always gets great reviews. Also adding some BCAA's would be good for you as well.