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Registered User
Join Date: Nov 2006
Location: Northwest Arkansas
Age: 28
Stats: 5'7", 146 lbs
Posts: 6
BodyPoints: 370
Rep Power: 0 
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Tips I've picked up
Whats up, welcome to Bodyspace.
Your stack looks good. Creatine, Whey Protein, all the basics.
We are in the same position in size approximately. Here is what I have used successfully. I'm not huge yet, but I've had some progress that I am proud of.
#1 is staying Anabolic, if your not anabolic it doesn't matter what supplements you take are how much you lift.
When you are Anabolic your body is taking smaller molecules and forming larger ones, thats the most basic explaination. When you are Catabolic, your body is doing to opposite, breaking down larger molecules into smaller ones. Creatine will help keep you from going catabolic if you take it right and with alot of water.
Creatine is easily destroyed by your stomach, only a percentage of what you take makes it to the body, alot of it is destroyed. Beginners and vertrans alike can really benifit from this trick which was passed on to me by a local bodybuilder. Drink a high-glycemic beverage about 40 minutes before you take your creatine, Apple or grape juice, then take your creatine with one of these drinks. You insulin spikes help the creatine absorb faster than it is destoryed.
The best way to stay Anabolic is nowadays to take Leukic and follow some dietary guidelines. I can't always consistanly afford leukic so here is my basic plan.
Each week I cook 12-14 chicken breasts and cut them into small strips, I bag 'em up in baggies and make a low-fat ranch and make a bunch of small ranch cups. No matter what is going on or where I am at, I eat as much as I can EVERY 2 hours. For luch, if I don't just eat the strips, I'll stop at a steakhouse and get some sort of fish and a salad bar. The salad is 1 part lettuce 39 parts eggs with low fat ranch.
For snacks you want ot focus on quality protein, protein bars are great but can get pricey, a trick I have for that is jelly & jam. Cottage cheese is an excellent source of quality protein, very high in protein. Pick up a tub of it and go to the jelly isle and pick out 3-4 of your favorites, I use Grape, Strawberry, and a mixed berry. I by natural or whatever has quality ingredients without being expensive, no high fructose corn syrup basically. When you need a snack, especially before bed or late at night, mix in what ever flavor of jelly your in the mood for with the cottage cheese. If you love cottage cheese you can skip the jelly, but it sure helps it go down.
Be careful with 'Wheat bread' you don't want to intake bleached flours, most wheat bread is made from bleached flour, you need a bread that states it is 100% Wheat or 100% Whole grain, check the ingredients and make sure bleached flour is not the first or second ingedient. Same with oats, by old fashioned oats instead of instant oats, they take 3 minutes longer, but its workth it. Both of these are slow burning carbs.
My stack is: (daily)
-5g Creatine in pill form (once in the am and once after workout)
-5g Creatine in a creatine compound drink (taurie, etc.) (before workiut)
-Whey protein shake (before and after workout), plus I mix whey powder into oats, cake mixes anything I can cram it into and it not be gross.
-2 multivitamins (you have to have multivitamins in your stack!)
-6,000mg of BCAAs (branch chain amino acids)
-9,000mg L-Arginine (or nos, no2 whatever)
-Leukic as directed when I got it
Here is some additional things I take, Muscle & Fitness put out a complete supllement guide a while back and you'll be suprised what you can get for not much $$ that works great:
-6,000mg of fish oil in tablet form (before workout) generated bigger, prolonged pump and aids in production of Growth Hormone
-50mg Zinc Regulates and increases testosterone production
-2mcg B12 boots protein motabolism
-1 B complex vitamin
-2 tbls flax seed oil (essential fatty acids)
I am going to add a testosterone booster from GNC, I can't recall the name right now but it basically allows your body to produce the maximum limit of testosterone, but nothing beyond the maximum for safety. There are also some estrogen inhibitors outthere as well.
When I do this I will also add ZMA, which is a staple down here for bodybuilders. Remeber your body can only change (besides 'the pump' which is temporary) is when you sleep, more specifically when you are in REM sleep. ZMA puts you in REM sleep faster and for more prolonged periods.
You don't build muscle lifting weights, you tear it and damage it. Only in REM sleep can your body build muscle. You do your growing on days off.
Its late and my apologies for rambling, I know I am not huge but I put on 6 lbs of lean muscle in 9 weeks and haven't hit a plateu in growth yet. I consistently see gains on the scale and on the measruing tape. But I had to by magazines, books, bribe and beg bodybuilders and even go to the doc about 6 times to get all the information. This here is just a sample, if anyone has any questions hit me up and I will always help.
Good luck to everyone on thier gains and goals.
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