Do i need to take more supplements?

[groovy]

Hi all. 28, 77kgs and trying to cut. workout is ok too, 3 day split, mon - back+biceps, wed - legs, fri - chest + tricpes also cardio.

Below is my diet and been following it for about 2 months.

8.30 - 1/2 cups oats and protein Shake.

10.30 - 100gms of chicken.

12.30 - 100gms of chicken with 2 slices of vogel bread

3.30 - protein shake with apple and handful of almonds

5.30 - 160gms chop chop chicken or 200gms cottage cheese + 2 ryvita crackers

8.30 - chicken or try not to eat much at dinner (less carbs)

10.30 - protein shake before bed.

Thanks heaps OPTIMAS for helping with diet.

My question is except for the protein i do not take any other supplements.

Do i really need to take any supplements like multi vitamins to see results faster and for recovery and so on?

Another another random question:

Also ive search on here and google about chicken recipes. Found a lot, but just wondering whats the best/easiest way to cook chicken and keep most of the protein and nutritional stuff still in it?

The way i cook chicken is, little bit of oil, little spices, garlic and ginger, salt and pepper and fry the chicken and eat. I add nothing else to it. :pfft: :pfft:

Any suggestions welcome. Thanks in advance.

[lazyeye]

a multi vit

fish oil (10g a day)

creatine

and for fluff

5-htp at night for mood and sleep

magnesium at night for sleep

is what i take

[greyghost]

Cook all my chicken in the George. Find it doesn't dry it out like frying.

I'd take a multivitamin in the morning just for general health.

[boostinggtir]

I'd recommend celltech hardcore, you can increase your mass by 400%.

[Lamborghinilova]

what kind of protein do you take?

Does it have any added vitamins or supplements (e.g. L-Glutamine)

[warrior14th]

I would say something pre workout like superpump, 2 scoops on training days and 1 scoop on non training days

about 10gms of glutamine aswell, 5gms post and 2.5gms morn and b4 bed

[decade]

I'd recommend celltech hardcore, you can increase your mass by 400%.

lol

[groovy]

what kind of protein do you take?

Does it have any added vitamins or supplements (e.g. L-Glutamine)

Hi i use the ON 100% protein whey. Think thats quite good brand which has good BCAA's and Glutamine.

[groovy]

I'd recommend celltech hardcore, you can increase your mass by 400%.

Thanks boostinggtir....but im trying to cut, not put on mass. :pfft: :pfft:

[Monopoly Man]

If you are serious about cutting then you will definately want a thermogenic pill like Animal Cuts, Hydroxycut, or Mitotropin.

I wouldnt bother cutting without them, they seriously make a huge difference in my experience

[GHOSTN]

If you are serious about cutting then you will definately want a thermogenic pill like Animal Cuts, Hydroxycut, or Mitotropin.

I wouldnt bother cutting without them, they seriously make a huge difference in my experience

Think many will disagree with that statement

[Android]

If you are serious about cutting then you will definately want a thermogenic pill like Animal Cuts, Hydroxycut, or Mitotropin.

I wouldnt bother cutting without them, they seriously make a huge difference in my experience

Think many will disagree with that statement

I think he's ok with that statement.

I mean we don't have thermogenics here in NZ anymore (caffeine and green tea isn't thermogenic) so technically it's incorrect but he's jsut using terms the supplement companies pass on.

I wouldn't do cardio without something that gets my heart rate up faster, sooner, and higher. It means you're off burning fat earlier, that's what I want!

Imagine doing cardio every day for 2 weeks and eventually what happens? You get fitter LOL which means your heart beats slower for the same amount of work. This is where Caffeine-related supps can really help.

[Lightweight]

Hi all. 28, 77kgs and trying to cut. workout is ok too, 3 day split, mon - back+biceps, wed - legs, fri - chest + tricpes also cardio.

You're only doing cardio 1 day a week :think: ?

And on the supplements note, I've found when I'm really pushing it (ie. cardio sometimes twice a day) L-Glutamine (5g after any exercise, 5g at night) can mean the between getting sick every 2 weeks or staying fit and healthy. I liked what ZMA did for me too, seemed to help with energy levels and rate of recovery - maybe just due to the deeper sleep

[groovy]

Hi all. 28, 77kgs and trying to cut. workout is ok too, 3 day split, mon - back+biceps, wed - legs, fri - chest + tricpes also cardio.

You're only doing cardio 1 day a week :think: ?

And on the supplements note, I've found when I'm really pushing it (ie. cardio sometimes twice a day) L-Glutamine (5g after any exercise, 5g at night) can mean the between getting sick every 2 weeks or staying fit and healthy. I liked what ZMA did for me too, seemed to help with energy levels and rate of recovery - maybe just due to the deeper sleep

I am currently doing HIIT type cardio 3 times a week. But will try and do daily.

Lots of people with lots of advice. Great

But im still a newbie here, so dont want to take everything that has been mentioned here and it would also costs heaps :pfft: . Asking you pro's here as you probably tried a lot of stuff on the market and know which one works better.

What would the best thing i could take to start off with to get to my target quickly?

Thanks heaps guys.

[teamfatboy]

My 10c worth:

Definitely a multi-vitamin, and consider fish-oil or flax-oil.

Since your objective is to cut, you could consider the old 'aspirin and black coffee' stack before cardio, or first thing in the morning.

Then, in ascending order of cost, probably creatine, L-glutamine and only as a last resort the thermogenics (if you can afford them). It is, however, a lot of money...

As for the chicken question, I use a Breville HealthSmart Grille (like a George Foreman grill) - with cooking paper, it does chicken breasts very nicely in eight minutes, no mess, no fuss, and they last for several days in a sealed container in the fridge.

[Lamborghinilova]

What do other people think about L-Carnitine?

I have used it in the past before, and had great results, but am not sure how common that is.

[Small]

did u use liquid or pills?

[Optimass]

(caffeine and green tea isn't thermogenic) so technically it's incorrect

American Journal of Clinical Nutrition, Vol 51, 759-767, Copyright © 1990 by The American Society for Clinical Nutrition, Inc

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

ORIGINAL RESEARCH COMMUNICATIONS

Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers

A Astrup, S Toubro, S Cannon, P Hein, L Breum and J Madsen

Research Department of Human Nutrition, Royal Veterinary and Agricultural University, Frederiksberg, Copenhagen, Denmark.

In humans caffeine stimulates thermogenesis by unknown mechanisms and its effect on body weight has not been studies. The effect of placebo and 100, 200, and 400 mg oral caffeine on energy expenditure, plasma concentrations of substrates and hormones, blood pressure, and heart rate was investigated in a double-blind study in healthy subjects who had a moderate habitual caffeine consumption. Caffeine increased energy expenditure dose dependently and the thermogenic response was positively correlated with the response in plasma caffeine (r = 0.52; p less than 0.018), plasma lactate (r = 0.79; p less than 0.000001), and plasma triglyceride (r = 0.53; p less than 0.02). Stepwise regression analysis with the thermogenic response as the dependent variable excluded plasma caffeine and yielded the following equation: thermic effect (kcal/3 h) = -0.00459 X heart rate + 0.30315 X (triglyceride) + 0.53114 X (lactate) + 15.34 (r = 0.86; p = 0.0001). The results suggest that lactate and triglyceride production and increased vascular smooth muscle tone may be responsible for the major part of the thermogenic effect of caffeine.

[Lamborghinilova]

did u use liquid or pills?

I used liquid, but next time i am going to try pills as the liquid was $35 on special for 10 days supply, but Horleys have recently released acetyl-L-Carnitine, which is a more efficient form of L-Carnitine, and it has an rrp of $70 for 30 days supply, and you actually get more per day with the horleys product.

Also, i found it hard to have the mid-day serving of the liquid form, when compared to taking a pill.

If you are interested in purchasing some of the horleys L-Carnitine, PM Me, i don't have any at the moment, but i can take down your name, and PM you when i get some in.

Also, as you should have picked up, i sell the horleys product, my opinion may be slightly biased, but i try to be as unbiased as possible. i am sure there are others out there who have had experience with L-carnitine

[Optimass]

Caffine is thermogenic but is weak as piss on it's own. Essenitally if it can raise your heartrate - this will increase your body temp. (Same as smoking).

Android is right about NZ thermos though - they are very much glorified caffine pills in most cases. Comparing Horleys ripped factors to Hydroxycut or Lipo6 is not apples with apples.

Thermos are optional mate - I think you can go a bit longer with out them ... but it's up to you. Once you get to 12% (where we can see your abs) thats a good time to look at that .... you don't want to play all your cards up front. the added activity to your program will prompt further fat reduction - lets play the thermo card when we are stuck for results. (get you past a sticking point if you get my meaning).

.....

Groovy having read some of the posts my thoughts are as follows;

1. Multivitamin (NOT REQ) - only required if you are not able to meet your daily needs through a balanced diet. BBing diets are not always balanced - but as a rule I recommend eating 3 serves of fruits per day (pick 3 diff fruit) and 2 - 3 serves of green veggies. (with regard to multis If your piss turns yellow - thats your money going down the toilet)

2. Creatine (MAYBE?) - is a phosphate so will draw fluid into and around the muscle - this will give you a strength gain for sure and could be an option as the more muscle you gain ... the easier it is for your body to burn calories. (just bear in mind creatine is not essential to muscle growth - and you are wasting your money if you are not taking in atleast 4L of water per day minimum. IMO) - just go for a monohydrate powder to start with - its cheaper and if you have a reaction to it that you are not happy with, at least you haven't bought top of the range. Horleys do mono powder pretty cheaply as do PVL.

The best pre-loaded NOS creatine product I have used is BSN NO XPLODE - hit and miss getting it through customs (I have a tub in safe keeping for a rainy day)

3. Fish oil - (YES) / I think given you are looking at extending your training split to 4 days you are going to need more calories. 4 - 5ml with your 2nd and 4th meals. NFS BRAND has some reasonable deals on fish oil - the sup store up in albany mall has the brand (red label)

.....

For now i think your powder is probably giving someone at your level and size enough. But with the lift in activity I would add a baked potato or a cup of rice to your 10.30 meal in the morning. (On a weight day - keep it low carb on the off/rest days.

[Optimass]

Forgot to add -

if I had to rate thermos;

Most consistant I have used is LIPO6

Xenadrine - is very good

Strongest - STACKER 3 (Works great stacked with a demon energy drink)

.......

If you want a harder look I have found Taraxatone the best for me - (not a thermo but great for a quick water drop for a Bar Mitzvah or photo shoot)

http://www.nicemuscle.com/taraxatone-82087.htm

....

In my mind Lipo6, hydroxycut and Xenadrine surpass the original ECA stack -ephidrine is not as accessible as it was in my time but I would stick with Lipo6 or Xenadrine if I had the option. Unless of course you want to stay out partying .... (have booked my flights to bali in sept - so will require ECA to get through the intense partying that may occur!)