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  1. #1
    Registered User austinkit's Avatar
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    Post Beginner supplements

    My cousin and I are both just starting to work out. We are in our early 20s. Our main goal is to burn off the little body fat that we have and to gain muscle. We are looking at purchasing supplements but we don’t know much about them so we are looking for some recommendations and guidance on what to buy and what not to buy. I am not able to take preworkout is the only thing. Any advice is greatly appreciated!
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  2. #2
    Chromadex Verified faipdeooiad's Avatar
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    Why are you looking to buy something you don’t know much about?

    Diet, training, hydration, rest.

    Get those 4 nailed first
    Strong & Unstable
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  3. #3
    Winter is coming Farley1324's Avatar
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    Originally Posted by austinkit View Post
    My cousin and I are both just starting to work out. We are in our early 20s. Our main goal is to burn off the little body fat that we have and to gain muscle. We are looking at purchasing supplements but we don’t know much about them so we are looking for some recommendations and guidance on what to buy and what not to buy. I am not able to take preworkout is the only thing. Any advice is greatly appreciated!
    The way to lose bodyfat is to restrict your calories consumed so that you steadily and consistently lose bodyweight. Track everything you consume every day with a free app such as www.myfitnesspal.com or whatever else. Weigh yourself in the morning every morning and track that as well. Limit calories aiming to lose 1 lb or up to a maximum of 2 lbs per week on average.

    The way to build muscle is to slowly and consistently (slowly) gain weight while consuming adequate protein and following progressive overload on a resistance training program (lift weights, steadily lift heavier weight and more total volume over time).

    You'll notice that losing fat and gaining muscle have different dietary and bodyweight change requirements. That's the way it is. Now, if you were a pretty fat novice just starting, you might gain a small amount of muscle while losing fat, but not a lot, and it wouldn't last too long. Generally what you can hope for is to keep your muscle while losing fat, and also to gain only a small amount of fat with the muscle while gaining. We call this cutting (losing weight and fat) and bulking (gaining weight and muscle). It's most efficient to do one at a time.



    Why are you not able to take a pre workout?



    A good starting place would be creatine monohydrate (3-5 grams per day, every day, any time of day, in any beverage, no loading, no cycling)...fish oil (if you aren't regularly getting omega 3 fatty acids in your diet through things like fatty fish) to hit 2-3 grams combined EPA+DHA per day...maybe a multi vitamin...and protein powder as needed to supplement your regular food diet and hit your protein macro/goal for the day (minimum 0.7g of protein per lb of bodyweight per day though a lot of guys like to aim for 1).

    Also:

    Go to the Workout Programs section.

    Here is a list of proven novice routines (the names are links) plus a brief note. However, before you read through this, know that any of these programs would be an excellent start for any novice trainee.

    Novice does not mean newb/noob, novice simply refers to the rate at which you are able to progress. You want to follow novice programming as long as possible, because it has the fastest rate of progress with the least training complexity. Novice applies to those coming back after a layoff just as much as it does to first time lifters. Don’t let the simplicity and relatively low volume fool you, linear progression full body three times per week routines can be grueling when the weight gets heavy. Following any of these as written with proper nutrition will get you places as quickly as any program can.

    Fierce 5
    Well rounded routine for novices seeking strength or muscular size written by one of our resident posters/mods. Lots of knowledge about the program within this forum.
    See also https://forum.bodybuilding.com/showt...hp?t=162916931

    5/3/1 For Beginners
    Well rounded program with a lot of options once you have experience under the bar and learn a thing or two.
    Jim Wendler is a very smart guy with lots of experience as an elite lifter and a coach. Don’t let his hardcore four-letter-word persona fool you, he knows things. 5/3/1 has many templates and many variations to suit virtually any trainee at any stage and with any goal, and is currently one of the most popular and common programs, no matter what forum or federation or group you check with. If you are up for learning more and think you might be in this game for the long haul, I strongly suggest picking up a copy of 5/3/1 Forever https://jimwendler.com/products/5-3-1-forever-book . If you search for info on 5/3/1 you will find it everywhere...but there’s no better source than the book (Wendler’s own forum might come close)

    Starting Strength
    Starting Strength

    As the name implies, if you are after strength, this might be the best place to start. Author Mark Rippetoe has decades of coaching experience (and was strong himself with competition bench of 396 lbs and squats and deadlfits exceeding 600 lbs). I wrote the FAQ linked above, and answer questions as they arise. There are a couple variations included in that FAQ, including the Advance Novice routine, which saves you from having to do power cleans while still following the program to a T

    All Pros
    If you are an aspiring bodybuilder after looks much more than after strength, you may want to start here. all pro is (or was) a forum regular, and he left us this simple routine to help guide novices. There is a lot of knowledge about this routine in this forum as well.

    Greyskulls LP
    If you are after strength or are an aspiring powerlifter, this might be the program to start with. More explanation at the provided link.

    Training for Strength vs Training for Size
    https://forum.bodybuilding.com/showt...hp?t=175493881

    Nutrition is at least as important as your routine. Check Nutrition Forum stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. (www.myfitnesspal.com or www.fitday.com is popular for this) Eat in a daily calorie surplus to build muscle, eat in a daily calorie deficit to lose fat.

    Form is critical. The lifts must be performed correctly. The reference book for this is Starting Strength

    The best starting point (IMO) to learn about the nuts and bolts of programming…the why…is Practical Programming for Strength Training

    Free videos that are excellent can be seen here, use the suggested and related videos suggestion to find more








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  4. #4
    Registered User JoeCannonMSCSCS's Avatar
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    Since you are both beginners, you don't need any supplements. I know that's a hard pill to swallow but Its true. Lift weights, do cardio and eat a few less calories. No supplement will give you what you both already have -your youth!. Your metabolisms are super high right now. Supplements won't add to this. Fat burners are just expensive caffeine pills (that sometimes have other stimulants). The same thing goes for pre-workouts too. You dont need them. I've been reviewing supplements for over 20 years. You can read my reviews at my website below.

    Joe


    Originally Posted by austinkit View Post
    My cousin and I are both just starting to work out. We are in our early 20s. Our main goal is to burn off the little body fat that we have and to gain muscle. We are looking at purchasing supplements but we don’t know much about them so we are looking for some recommendations and guidance on what to buy and what not to buy. I am not able to take preworkout is the only thing. Any advice is greatly appreciated!
    Joe Cannon, MS
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    SupplementClarity.com
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  5. #5
    Registered User scottcool's Avatar
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    Originally Posted by austinkit View Post
    My cousin and I are both just starting to work out. We are in our early 20s. Our main goal is to burn off the little body fat that we have and to gain muscle. We are looking at purchasing supplements but we don’t know much about them so we are looking for some recommendations and guidance on what to buy and what not to buy. I am not able to take preworkout is the only thing. Any advice is greatly appreciated!
    Work on making sure nutrition is on point first. Make sure you eat towards your goals. supplements just supplement your diet.
    But once you have that down I recommend the basics. a good daily vitamin, protein, creatine, and a preworkout. I know you said you can not take one and im curious as to why? I have to be careful myself and avoid stimulants and such but there is better options out there if this is the case. I take a BCAA based non-stim and mix it with Noxygen.
    Click my name and visit my homepage, The Barebell.
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