Supplement Help

[rquiroz49]

Hello everyone I am looking for help as to what supplements I should take. I am quite lean do to genetics. I am on a diet for weight gain currently. I want to be able to add more muscle mass so I can look more filled out. I used to play football but never put on any mass despite all the heavy lifting I did. I am wondering if you guys can help me out as to what kind of supplements I could take to help me out, and in your opinion what the best brand is.

Recently I was given supplements from Nutrishop (giftcard) called N'Fuse and N'Rage which are kre-alkalyn and creatine tablets. I've been taking them for a month not feeling much different. Also a protein powder called vitasport Pro7ein also from Nutrishop.

Any help would be greatly appreciated. Thanks you.

[beameupscotty]

What is your diet like? How are your macros? Diet is always first, then comes supplements.

[OT2000]

Sounds like you have one of those ultra high metabolic rates most people wish for. Hard to build muscle. The typical diet won't cut it for you. You need food and a lot. I would shoot for several meals a day. 500-700 calories per meal. Balanced. 30-50 gms pro, 60-100 gms carbs, 10-20 gms fats. Keep it clean proteins, healthy fats and complex carbs. Creatine and a weight gainer will help but your eating habits are more important.

[FightGenome]

I'd save the money on supplements and spend it on food;but, a Whey protein powder is going to make it easier for you to add protein to your diet. Read the label and make sure your buying an isolate and not a concentrate.

Optimum Nutrition is a solid brand.

[rquiroz49]

What is your diet like? How are your macros? Diet is always first, then comes supplements.

Currently I am consuming around 3000 calories a day with no more than 20% of the calories coming from fat the rest are split between protein an carbs

[rquiroz49]

I'd save the money on supplements and spend it on food;but, a Whey protein powder is going to make it easier for you to add protein to your diet. Read the label and make sure your buying an isolate and not a concentrate.

Optimum Nutrition is a solid brand.

Awesome thanks

[rquiroz49]

Sounds like you have one of those ultra high metabolic rates most people wish for. Hard to build muscle. The typical diet won't cut it for you. You need food and a lot. I would shoot for several meals a day. 500-700 calories per meal. Balanced. 30-50 gms pro, 60-100 gms carbs, 10-20 gms fats. Keep it clean proteins, healthy fats and complex carbs. Creatine and a weight gainer will help but your eating habits are more important.

Ok thank you I guess I just have to give the diet some time

[Dewey99]

Ok thank you I guess I just have to give the diet some time

Constantly monitoring and adjusting your nutrition plan is the foundation you need for solid long-term progress.

[xavengedx23]

Learn how to find your caloric maintenance/macros (google/youtube. tons of info) Get yourself in a caloric surplus. 250 cal surplus will yield with minimum fat gain while 500 and above is leaning more so towards a dreamers bulk AKA you don't care how much fat you gain in that phase. Some nice basic supplements would be creatine mono, protein powder, a multi, and fish oil.

Take 2-3 g epa/dha COMBINED daily
5g day creatine for first month then 3g every other day for maintenance
multi everyday for the safety net aspect
Trutein would be my protein powder recommendation. Great blend, justifiable price, and amazing flavor selection.

Good luck mane

[dblum93]

As everyone has said make sure your diet is in line first. That being said the first thing you should add is a whey protein powder for after workouts and then you can think about adding a preworkout or creatine after you get into the swing of things with your diet/workouts/protein

[Big.Jazayrli]

What you've got there is a great start. If you feel the need for a boost before your workouts you could consider a pre-workout such as ErgoBlast, too.

Beyond the supplements though, I'd worry more about consuming adequate calories for growth (see nutrition section stickies) and using a program that will actually generate it. I.e. 5/3/1, etc.

[gbullock32]

Start with nutrition- learning the basics about calorie and macro/micro nutrients and how they will help you reach your goals, read-

http://forum.bodybuilding.com/showth...hp?t=156380183
http://forum.bodybuilding.com/showth...hp?t=136691851
http://forum.bodybuilding.com/showth...hp?t=129523333

Once you have done that select a proven beginner routine, these are made to give the best results, some good routines would be- Starting Strength, BabyLover's Starting Strength, AllPro's Beginner Routine, StrongLifts 5x5, IceCream Fitness 5x5, Fierce 5, or Coolcicada's Push/Pull/Legs.

Read into those and pick the one you like best.