Louis Posted June 17, 2012 Report Share Posted June 17, 2012 Hi guys,I have been to gym for a few years.the only supplement I am using is Protein powder.I am not getting any stronger (strengthwise)I wonder if I can use some supplements to help.I did some research on Creatine and Amino Acid but I am still a bit confused.would really appreciate if any body can give some good suggestion on how to use supplements or maybe training ideas.thanksLouis Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted June 18, 2012 Report Share Posted June 18, 2012 I would say get your diet in check first. The only supplement really worth taking is whey either WPC or WPI. If your have the training intensity and eating well enough your strength will improve. Other supplements possibly worth taking are creatine monohydrate (about $20 for 300-400g). You typically do a loading cycle of 5g three times a day for about a week then take 5g a day for the rest of the cycle. Glumamine and bcaa's may also be worth taking for recovery, but not necessary. Quote Link to comment Share on other sites More sharing options...
Chemo Posted June 18, 2012 Report Share Posted June 18, 2012 Good ol creatine mono, or a well formulated creatine complex.and of course protein powders to increase your overall daily consumption of them proteins!If you also told the forum about how your training and diet is, then we could all help a little more.Your lifts and reps, and a general expample of what you would eat in a day. Quote Link to comment Share on other sites More sharing options...
Diab0lic Posted June 18, 2012 Report Share Posted June 18, 2012 Post up your stats, diet and training routine bro. No need to go in to excruciating detail, just the basics for now Quote Link to comment Share on other sites More sharing options...
Louis Posted June 18, 2012 Author Report Share Posted June 18, 2012 Ok,Height 6ft (about 182cm)weight: 75kgsI think I am ectomorph body type1st meal Breakfast 8:30am Oats with 30g of protein.2nd meal at about 11am Mixed Vege + Beans + brown rice + lentils + Olives + 25g of protein 3rd meal meal at about 3pm Mixed Vege + Beans + brown rice + lentils + Olives + 25g of protein 4th at 6pm meal Protein 30g + fruitworkout 7pm to 9pm5th meal at 9pm meal after workout 30g protein6th meal at 11pm protein 30g before I go to bed(My meal fits into a small container about as big as a adult male fist)the protein I use is Nutratech non-flavorI try to workout daily because I bike everywhereI normally spend 1hr on the bike (30min each way)then 10km run in the gym or another 20km or biking for cardio1hr of weightssome stretching+ swimming to finish offfrom time to time I do each fish'n'chips + chocolate but not often.I am also a well trained martial artist before I began gym.anything else you need to know?photo is me about 2 months ago. (09/04/12 74.5kgs and 6.5% body fat)thanks Quote Link to comment Share on other sites More sharing options...
steak Posted June 18, 2012 Report Share Posted June 18, 2012 sounds to me like youre burning a lot of energy during your day and are probably not eating enough. Up your protein and make as much of it as you can come from food...not powder if you arent already.maybe work out how much your are burning with your biking "everywhere" and martial arts, running, swimming etc...chances are youre in deficit and this wont grow you. Aerobic activity before you weight train is not the wisest of ideas either. You'll be catabolic before you even start.Try to seperate your weights work from your cardio...one one day and the other the next if you have to do so much. You only grow when you rest too not when your training. Quote Link to comment Share on other sites More sharing options...
Ninja Posted June 18, 2012 Report Share Posted June 18, 2012 Agree with steak, if you are doing 2 hours + a day cardio and then eating a calorie restricted diet your not going to get any big strength gains, cut out some cardio or eat more food - high protein, lots of good fats, carbs etc Quote Link to comment Share on other sites More sharing options...
Louis Posted June 18, 2012 Author Report Share Posted June 18, 2012 Question:Shall I just eat more?more meat, more rice, more fish?do my cardio every 2nd day.I will try it out for now.thanks Quote Link to comment Share on other sites More sharing options...
Louis Posted June 18, 2012 Author Report Share Posted June 18, 2012 sorry one more stupid question:am I be able to put on bulk and increase strength without losing my abs?thanks Quote Link to comment Share on other sites More sharing options...
Ninja Posted June 18, 2012 Report Share Posted June 18, 2012 sorry one more stupid question:am I be able to put on bulk and increase strength without losing my abs?thanks1. Yes you can it just takes longer2. Stop double posting :evil: Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted June 18, 2012 Report Share Posted June 18, 2012 Stop double posting Fixed. I've also moved your topic into the Supplements forum, Louis. Check out the Resources box in the top right corner of the page - you'll probably find some useful stuff there. Quote Link to comment Share on other sites More sharing options...
severe Posted June 19, 2012 Report Share Posted June 19, 2012 I sued to think I wasn't getting stronger, until I actually had a spotter who demanded I stop playing it safe and go heavier (with him ready to support teh weight once I fatigued).This made all the difference. There is a big difference between perceived ability and actual. Do you train with a spotter? If not, find one. I thought I had plateued but it as fear of going above a safety zone. Maybe you could go in this direction, and see wha comes from it.As well as cutting back teh cardio. Quote Link to comment Share on other sites More sharing options...
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