Beginner's Creatine, Protein & Misc. Supplement FAQ *Must Read*

[JordonMaur]

Great post very helpful

[ccameron12]

I attempted this and failed misserably packets say a whole different thing what should i follow>?

[roman838892]

Can't go wrong with basic creatin monohydrate. It's cheap and usually comes with a scoop. Go with anything that has creapure though.

[MGZ29]

Hi! Fellows,

Been many moons since I last worked out and being so I see a whole bunch new supplements, etc.. have hit the market promising gains left and right. I'm in the process of getting back into the gym with the intention of loosing weight and the end result of obtaining definition. I would appreciate any help/feedback you guys can give me in terms of what supplements should look into . I'm sticking to the basics. can someone guide me to which way to go

1. should I stick to creatine, protein, fat burners and amino separately
2. Is there a supplement that contains all or two and will give me the same benefits
3. anything on pre/post-workout

Thanks in advance

[prince727]

hey all..
im new and newly thinking of build my body little bit...im 25 years old but im too much under weight and not a strong person at all....hehe...should i take supplements or not...?

[Jbeck229]

hey all..
im new and newly thinking of build my body little bit...im 25 years old but im too much under weight and not a strong person at all....hehe...should i take supplements or not...?

Jbeck229: DO NOT discuss PH/AAS on this forum.

[APCY]

A lot of people recommends to use 10g per day. 5g ir the morning and 5g after workout, same on rest days. Would it be bad? My weight is 175lbs~

I just ordered Amix Creatine Monohydrate its also recommends to use same amount.

[VO2Maxima]

You serious? Someone new to lifting comes on here and asks for help, and you recommend drugs? First of all, not even a good suggestion. Secondly, talking about that is banned on BB.com.

If you want to get big, you need to eat, even if you're not hungry. Simple as that. It's not about eating because you feel like eating, it's about eating because you want to grow. If it's important to you, you'll eat and make it happen. Go to the nutrition section, figure out your TDEE, and then eat at a surplus. You need food more than you need supplements...supps without proper diet are useless.

[prince727]

what do you mean by "PH/AAS " ?

[SajadHandsome]

hello there. i have bought a creatine and it have a scoop. i do not know how much gram is that. under scoop written 9cc
how much is 9cc in gram?

[fitincapetown]

Hey guys,

I need some help. I'm a 27 year old female and desperately want to put on some muscle. I weigh 56.8kg and my current body fat is 16.8%. I am quite small and hence chatted to my nutritionist to up my carb intake to help build muscle.

She has changed my diet to the following:

Breakfast:
50g oats + 4 egg whites
tble spoon peanut butter

Morning snack:
40g nuts
60g biltong (this is the South African version of something like beef jerky)

Lunch:
2 chicken breasts or equivalent of other lean meat
1 and half cup brown rice or 2 cups wholewheat pasta
half cup cucumber

Afternoon snack:
3 corn cakes (similar to rice cakes but made with corn)
a spoon peanut butter & diabetic jam
1 protein shake

Before training 1 teaspoon glutamine (I added this myself)

After training:
1 protein shake + 25 oats
1 tea spoon glutamine

Supper:

250g lean meat
1 cup brocolli
1 cup spinach
(I have other veg to alternate with)

Before bed:
Protein shake

So my questions are:

1) Would you change this diet as I am taking creatine (which my nutritionist does not know)? Is it necessary to eat so much while on creatine in order to build or can I cut it down a bit? I only started on this increased carb plan yesterday and my body is obviously still adjusting to it, but my stomach is very upset at the moment.

2) As far as I am aware I am supposed to have a quick releasing or "high GI" carb right after training to go into the muscle immediately together with whey protein. She lets me have oats which is slow releasing. What would you recommend and what portion size?

3) Although more affordable and convenient, I'm really tired of all the protein shakes. What can I replace my protein shakes with?

4) I also supplement with a multivitamin, vitamin c, bcaa's on empty stomach morning cardio days, probiotics, flax oil and milk thistle. Why is the milk thistle so important? My nutritionist says that I can replace my omega 3's with flax oil and it'll have the same effect, is this true? Would you add or remove any supplements?

Thanks guys

[Sean26607]

hello there. i have bought a creatine and it have a scoop. i do not know how much gram is that. under scoop written 9cc
how much is 9cc in gram?

1cc=1g
So 9cc=9g

You only need 5g of creatine daily.

[johnmathewws]

That was quite a nice bit of information. Thanks a lot, I find it quite helpful.

[JayJ15]

Solid post. There should be sticky it helps me along my journey.

[UnchartedDreams]

Started out this week, got a training schedule and nutrition plan set up, all i needed was a bit of information on supplements, this was a real help so thank you to those who set it up!

Much appreciated

[oiluisa]

I was wondering if it's alright taking BCAA's twice a day...yeah, I know, I'm new to BCAA's. My sports nutricionist recommended me to take it AFTER my workouts, and that's what I'm doing. I lift in the morning and do cardio (40 minutes, 3x a week) at night. I didnt ask her about taking it after cardio. is it alright?

[JonSupps]

Good guide for beginners and a solid refresher.

I'd skip BCAA's altogether and just take L-Leucine. 2-5g per day is enough.

[emergency]

I was wondering if it's alright taking BCAA's twice a day...yeah, I know, I'm new to BCAA's. My sports nutricionist recommended me to take it AFTER my workouts, and that's what I'm doing. I lift in the morning and do cardio (40 minutes, 3x a week) at night. I didnt ask her about taking it after cardio. is it alright?

BCAAs are best used when training fasted and you need a bolus in-between meals that are 4-6 hours apart.

[EricDavis81]

Great information. Sticky this

[emergency]

Great information. Sticky this

it already is a sticky and has been for a while

[DASBUNKER]

it already is a sticky and has been for a while

Stickception!

[kydcali]

Before I even begin explaining myself, to anyone who is willing to help me get serious and advice me with knowledge, thank you!!

I recently just finished a program with low reps and heavy weights. I was trying to gain muscle and although I am not near where I want to be, I did gain muscle and size. I want to continue gaining muscle but I need help with how I should be eating and what type of training I should be doing. Clean eating, yes. But I don't know if I am calculating my macros for the type of training. I am currently using these macros (I tried using the calories/macronutrients sticky by Emma-Leigh, but I get so lost and I am not familiat with how to work out my macros)

Training days:
Protein 180g
Carbs 232g
Fats 45g


Rest days:
Protein 225g
Carbs 174g
Fats 59g


Female
19 (almost 20) years old
5 feet 0 in
113 pounds
approximately 20% body fat


As for my training routines, I have done so much research but one minute I read something and the next I find something the complete opposite! I do not know if a 5x5 routine would be good, or a 8x8, a GVT, or a hypertrophy and what type of routine! As well as what should I do when I am done building muscle and when do I know I am ready to move forward? I would really appreciate the help.


Supplements:
Multivitamin
Fish Oil + Omega 3
Creatine (cycling)
Whey protein
Casein (before bed)


1RM's
Squat (45 bar) +80
Deadlift (45 bar) +140
Barbell Press (45 bar) +50
Overhead Press (45 bar) +30
Barbell Curl (45 bar) +25
Bent Over Row (45 bar) +60

[Irishkop]

Im just a beginner, Been only at this for a few months now. Im just looking to get in shape and build muscle. I'm not looking to complete or anything, im just looking to be above the average Joe.

I have been taking Creatine Monohydrate and Whey.

With in regards too Beta Alanine,BCAA/Amino Acids, Fish oil Supplement, Multivitamin etc, Do I need to be taking all this to get the gains or will Creatine Monohydrate and Whey with alot of protein foods in my Diet plan be sufficient to what I want to achieve.

[Kevinyen22]

I take supplements, vitamins, and minerals everyday. Can someone let me know if this is safe to do?

Here are my current supplements I take everyday:
Kirkland Vitamin C 1000mg: One tablet a day
Kirkland Vitamin E 400 I. U : One tablet a day
Kirkland Multivitamin & Minerals: One tablet a day
USPLABS Super Cissus: Two tablets twice a day
Animal flex: One pack a day (8 tablets in each pack)
Youtheory Collagen Type 1, 2 and 3: Three tablets twice a day
Optimum Nutrition ZMA: Three tablets at night 
Kirkland Fish Oil 1000mg: Two soft gels a day
Kirkland Brand Zertek (for my allergies) : One tablet a day
Cellecor P6 Extreme Black: 3 pills a day before gym, will move on to P6 Red once I'm done.
Optimum Nutrition Creatine Monohydrate : 5 grams a day
Cellecor Alpha Amino: One scoop everything I go to the gym (5 times a week) 
Optimum Nutrition Whey Protein: 1-2 Scoops a day

That is about 30 tablets I take daily

I ordered Livercare by Himalaya, and Milk Thistle by Jarrow Formulas, would this help me safely insure my body's health?

[emergency]

looks like way too many supps to me. You should double check with your pharmacist to make sure there are no interactions with what you are taking and your OTC allergy med.

[BoomWuk]

Thanks, helps a lot

[thefran911]

Good guide

[brianspence]

Hydro-lean and L-carnite by west Pharm

Hi there I am just looking for some info on these products in relation to fat burning.
I have put on a lot of weight after coming back from a lumbar spine injury. around 40 lbs

I went to my local protein shop and I bought the 2 products above as the guy said this would help me along with food and exercise plan. Now I know I should have done my home work on these products first of all before purchasing but I wasnt thinking and after looking online these 2 products were deemed health risks by the Canadian health board.

I have a little high blood pressure at the moment due to my weight gain but nothing to high.

Should I be taking these products back to the store and asking for something different, I see they dont do refunds.

also do you have any recommendations for a a decent fat burner

any help would be greatly appreciated

[IndianWarrior83]

I have read that caffeine interferes with creatine. I only drink one medium sized instant coffee at about 12 oz with 2.5 g of taurine pre workout only. Then post workout (1 hour) I take 5 grams of creatine, 2.5 g of taurine and a Gatorade (for the dextrose) with my post workout meal (containing simple carbs).

Can anyone see anything I would be doing wrong/unneeded? My main concern is the caffeine and hour and a half or so before taking the creatine.

[Vitalero]

I have read that caffeine interferes with creatine. I only drink one medium sized instant coffee at about 12 oz with 2.5 g of taurine pre workout only. Then post workout (1 hour) I take 5 grams of creatine, 2.5 g of taurine and a Gatorade (for the dextrose) with my post workout meal (containing simple carbs).

Can anyone see anything I would be doing wrong/unneeded? My main concern is the caffeine and hour and a half or so before taking the creatine.

Where did you read that?
Its not true, most of the preworkouts already come with creatine, but even if they don't, creatine got nothing to do with caffeine .
5g creatine per day is fine, timing doesn't matter but i also take it post workout. But why are you taking taurine post workout?