somewhere to start :D

[Da Main Man]

Thought it may help some people new to supplements to know where to start looking at least.

Beginner Supps
basically for those who have built fairly solid base with thier diet, training, hydration and recovery

Whey Protein
there are many quality, cheap protein blends available. some of my favourites
include:

Optimum 100% Whey (choc & Choc mint are very good)

Dymatize Elite whey (choc, choc mint, orange dreamsicle and berry blast are awesome)

Vitamins & minerals - http://forum.bodybuilding.com/showthread.php?t=561943
basically you need a good quality multi vitamin/mineral supplement. some of my favourites include:

Now ADAM
Optimum nutrition Opti-Men

Essential Fatty Acids
fish oil and flaxseed oil have numerous benifits, look into:

Olympian Labs Omega 3 Fish Oil
Optimum Nutrition Falx seed oil

Basic creatine supplements
Creatine is a proven muscle builder/strength enhancer, but there is no need
to go staright for the top of the line, gimmicky creatine, start with the basics.

Creatine Mono (creapure)
Plain Creatine Ethyl Ester (i recommend Primaforce - C of A)

------------------------------------------------------------------

Advanced supps
not recommended until diet is 100%, training routine is rock solid. Hydration is the KEY
for most of these supps, get at least a gallon of "water" a day

as mentioned above, the same apllies to whey, EFA's and Multivitamin & minerals.

here a few extra's for that added OOMPH!

Advanced Creatine
idealy you have started with either a plain Mono or CEE creatine to measure your results,
for those wanting a bit extra i recommend the following:

- POWDERS
MAN CLOUT
MAN Oritine
Bulk Creatine Ethyl Ester
Bulk Magnesium Creatine Chelate

- CAPS
Controlled Labs Green Bulge
Omega Cre-Ethyl Thunder
SNS Creatine E2/Creatine E2 Matrix (C of A)

NO Supps
the idea behind these supps is increase "pump" during a workout, ideally these products are stacked with a creatine product. i would look into the following:

Controlled Labs White Blood
SNS Arginine E2

NO/Creatine Cocktails
usually powdered, flavoured pre-workout pump/strength enhancers, these seem to be all the rage look into the following products:

-NON-STIM
Universal Storm
SNS CVM Extreme
Dymatize Expand
Designer Supps Xceed - FAQ http://forum.bodybuilding.com/showthread.php?t=623990

-STIM VERSION
Universal Shock Therapy
Dymatize Expand - Energized Version

Energy/Endurance
Basically these will give you workout energy and endurance
i recommend Highly:

Get Diesel Ready4War - RAW Energy
Scifit Caffeine (200mg and very cheap)
Man Body Octane
Bulk Cit Mal

Cell volumizing
these can help the muscle feel and look fuller and are usually stacked with a creatine product for
maximum results. Hydration is Crucial

Controlled Labs Glycergro - FAQ http://forum.bodybuilding.com/showth...ontrolled+labs
NowFoods Glycerine
Bulk Taurine
Bulk GMS

Focus
help keep you focused in the gym to maximize that mind-muscle connection.

SNS Focus XT
Scivation Nuero-Stim


Recovery
BCAA/EAA products are starting to become more popular then ever and are highly recommened for use pre/during/post workout to help maximise recovery, look into:

Scivation Xtend (BCAA+G) - FAQ http://forum.bodybuilding.com/showth...ight=xtend+faq
Xtreme Formulations ICE (BCAA+G)
Ergopharm All-In-ON (EAA) - there is a carb and carb-free version
BSL Nitro-Jet (EAA)

Fat loss/damage control
wanna lose fat? wanna maintain BF leverls while bulking? look into these

-STIM/THERMO/APPITITE SUPPRESSION BASED

CL Red Acid - FAQ http://forum.bodybuilding.com/showth...ontrolled+labs
Man Scorch
AX Stim-X - FAQ http://forum.bodybuilding.com/showth...ht=Stimulant-x
Ergopharm AMP
Scifit Caffeine (200mg and very cheap)
Primaforce Lean Green


-NON-STIM

Get Diesel, Diesel Fuel

-CORTISOL CONTROL

Desiger Supps Lean Extreme
San Blaze

-DAMAGE CONTROL & FAT LOSS

Designer Supps Melting Point - FAQ http://forum.bodybuilding.com/showthread.php?t=617259
Scivation Sesamin

Night-time Protein
slow digesting protein to keep you anabolic throughout the night.

Xtreme Formulations Ultra-Peptide.

----------------------------------------------------------------------

i understand most of you will know all of this, and will not pay much attention, but if its helps just a few people, it was worth the 20-30 mins of my life spent in front of this damned PC.

this is just a starting point, i will try and update, and get it up to "scratch"

[Bloute]

You are right it worth it at least a few newbies will read it.

Very good job !

You should add Xceed in your options. Very good blend IMO.

[John_Milton]

--> Supplement Recommendations <--

--> Essential Supplements, what you need and why <--

[uhockey]

Well since we're making this a "recommend **** you like" thread.....

Since creatine questions come up so frequently on this board, I’ve decided to save both the customer and myself a great deal of time. As the following links will indicate, Xceed is a great priced, well reviewed, and excellent addition to your supplement arsenal. Xceed doesn’t hide behind a proprietary matrix and offers ample dosing of each ingredient to give you the best bang for your buck outside of buying it bulk and mixing yourself. Additionally you get an excellent flavoring system soon to be released in Black Cherry and quality customer service from DS. Obviously this post does not answer every question, so please feel free to direct additional questions to us via PM, E-mail, or even AIM. 

To Buy Xceed
http://www.bodybuilding.com/store/design/xceed.html

Xceed Writeup
http://www.designersupps.com/product_writeups/xceed.pdf

Logs
http://www.forum.bodybuilding.com/sh...ighlight=xceed
http://www.forum.bodybuilding.com/sh...ighlight=xceed
http://www.forum.bodybuilding.com/sh...ighlight=xceed
http://www.forum.bodybuilding.com/sh...ighlight=xceed
http://www.forum.bodybuilding.com/sh...ighlight=xceed
http://www.forum.bodybuilding.com/sh...ighlight=xceed


Price Breakdown from DWM230000’s Fantastic Thread
http://www.forum.bodybuilding.com/sh...4&postcount=67

Xceed FAQ
http://www.forum.bodybuilding.com/sh...ight=xceed+FAQ

[Da Main Man]

Well since we're making this a "recommend **** you like" thread.....

wow your continuous arrogance make me smile

whats your deal?

[Da Main Man]

--> Supplement Recommendations <--

--> Essential Supplements, what you need and why <--

never seen those, they are awesome, thanks for the heads up

[uhockey]

wow your continuous arrogance make me smile

whats your deal?

You made this thread sound like a definitive "what people need" thread when Dosquito made a far more comprehensive list in the past. You neglected to mention XCEED. I felt the need to help you out.

You confuse arrogance with logic.

[Da Main Man]

You made this thread sound like a definitive "what people need" thread when Dosquito made a far more comprehensive list in the past. You neglected to mention XCEED. I felt the need to help you out.

You confuse arrogance with logic.

-NON-STIM
Universal Storm
SNS CVM Extreme
Dymatize Expand
Designer Supps Exceed.

looks to be in there to me.

i wasnt aware of the "other" threads, and its still far better then 99% of the crap being posted at the moment.....

the thread is titled, "to get you started", if you had read it, nothing definitive, i just spent a bit of time going through supps i have tried, liked, and heard positive reviews about, just for people to sift through.

[RenegadeRows]

Good thread man

[RB12]

A few ideas that MIGHT help:

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 lean beef per day
- 1 Gallon Skim 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)
- Hamburger Helper
- Pasta
- Tuna
- Potatoes
- Rice
- Veggies (Fresh if possible)

(Note: If you can afford it you can do things like steaks etc.. etc..)

- 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:

- Supplements / Companies to avoid

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )

Multivitamin
(Click here for a Multivitamin Comparison Chart)
10 lb bags of Optimum Whey Protein (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL or Magnesium Creatine Chelate
Cold Pressed Flaxseed oil (and / or fishoil

- 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

Other Resources:

MCWTRAINER's SUPPLEMENT THREADS
ESSENTIAL Supplements - By Ironpimper
Mind and Muscle - Strengthen your connection
The BB.COM Bible - By BIGNBUFF
Rules, Information, and "Best Of" Threads Index







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

Disclaimer: The above post is IN MY OPINION, or IN MY EXPERIENCE, unless otherwise noted.

...

[Da Main Man]

...

why post other peoples work?

[RB12]

why post other peoples work?

because it is comprehensive, effective, fairly complete and a worthwhile read. I have discussed with him about posting it and he even suggested that I do so.

No one seems to search anyway, so it seems appropriate to provide the neccessary information where applicable to commonly presented questions and inquiries.

[Da Main Man]

because it is comprehensive, effective, fairly complete and a worthwhile read. I have discussed with him about posting it and he even suggested that I do so.

No one seems to search anyway, so it seems appropriate to provide the neccessary information where applicable to commonly presented questions and inquiries.

thants cool man.

i get negged repped for trying to help people.....funny that

[RB12]

thants cool man.

i get negged repped for trying to help people.....funny that

Ok, I am not quite sure what you got negged for; I was just trying to expand on your thread with some more of the basics.

[Da Main Man]

Ok, I am not quite sure what you got negged for; I was just trying to expand on your thread with some more of the basics.

appreciate it, thats an awesome bit of info PU12 has made.

[SNS8778]

I appreciate the mention of a couple of our products in the original list. Since Primaforces CEE was mentioned with one of the reasons being a COA, I wanted to post the HPLC of the CEE used in our Creatine E2 and Creatine E2 Matrix in this thread in case it hadnt been seen.

[Da Main Man]

I appreciate the mention of a couple of our products in the original list. Since Primaforces CEE was mentioned with one of the reasons being a COA, I wanted to post the HPLC of the CEE used in our Creatine E2 and Creatine E2 Matrix in this thread in case it hadnt been seen.

Nice, thankyou sir.

[SNS8778]

No problem. We also have posted and have on our site the HPLC of our ATD used in Inhibit-E and the Creatine Ethyl Ester Malate used in CVM Xtreme.

[pu12en12g]

thants cool man.

i get negged repped for trying to help people.....funny that

Who negged you and when ?

[dan7681]

Who negged you and when ?

yeah I'd like to know that too.. Don't see no reason why in this thread?

[Da Main Man]

Who negged you and when ?

lots of Grey negs ( i can tell from the nice comments )

dont wanna name any names, some of them may get pissy lol

dont give a **** about reps.....doesnt bother me.....im a natural smart ass....but yeah kinda disheartening when ya put a lil effort into a post and you get pulled up coz there are "better, similar" threads....then you go to the main page and you see......"i had cotton wool in my vitamins" "how is my stack" "rate my stack" and the 500 NOXPLODE FKN THREADS!!! ARRGH!! lol

anyway....i was just in the progress of making a "pu12" style quote thing i could use instead of typing whey/efa/multi/fishoil 50 times a day