What supplements?

[msimo]

Im new here and to bb just a question

When starting bb is it necessary to take supplements when you are starting out? If so what should i be taking as a bare minimum?

I have looked at the journals but not sure if when starting out the supplements are necessary?

[auck_builder]

no just eat

[warrior14th]

just a multi vitamin to stay healthy

Protein powder once or twice a day if u really wanna hit the ground running :nod:

[Calvin]

Id suggest protein powder as a bare minimum for supplementation.

[teamfatboy]

Yep, a multi-vitamin will cover off most things.

Truth be told, many of the supplements are really only useful once at the very experienced end, otherwise they're a good way to spend money you don't need to spend.

[msimo]

cool thx for the replies... :clap:

So as far as diet - i have gathered info from the journals so i should be lookin at 5-6 small meals many containing chciken and potato or kumara??

Do you think it might be handy for me to get a nutrionalist or someone to get my diet in order??

[teamfatboy]

Yep, there are some basic principles:

Six small meals/day (or so) is a good one...but if the mix of protein/carbs/fats isn't right that can still hamper your progress.

Tell us a little about your objectives - are you looking to add muscle (bulk) or reduce bodyfat (cut), and how you're training/ diet look right now?

[msimo]

hmm objective ...well i do want to add bulk but i need to loose some bf from around my stomach as well.

I train 4 days a week but have only started training specific for bb

Day 1 - legs & back

Day2 - rest

Day 3 - shoulders and chest

Day 4 - arms and abs

Day 5 - rest

Day 6 - legs and back and abs

Eating well nothing specific because I have only just started -

Breakfast -protein shake for breakfast and toast

Snack - apple and yoghurt

Lunch -Sandwiches or left overs from dinner

Snack - Fruit

Dinner - what ever the wife cooks

So yeah the above is obviously what I have been eating prior to make the decision to start bb (only started this week)

So recomendations on diet and training would be great, I do have some bulk naturally im not a stick skinny guy

[Luigi]

hmm objective ...well i do want to add bulk but i need to loose some bf from around my stomach as well.

I train 4 days a week but have only started training specific for bb

Day 1 - legs & back

Day2 - rest

Day 3 - shoulders and chest

Day 4 - arms and abs

Day 5 - rest

Day 6 - legs and back and abs

Eating well nothing specific because I have only just started -

Breakfast -protein shake for breakfast and toast

Snack - apple and yoghurt

Lunch -Sandwiches or left overs from dinner

Snack - Fruit

Dinner - what ever the wife cooks

So yeah the above is obviously what I have been eating prior to make the decision to start bb (only started this week)

So recomendations on diet and training would be great, I do have some bulk naturally im not a stick skinny guy

as everyone else has said buy a multi vitamin and some protein powder, as for your meals.... seems to be little to no protein at all in there, try having some eggs and oats for breakfast and meat and some clean carbs for the rest of your meals, add another meal after dinner as your body is going without food/protein throughout the night .

[prod010]

id maybe change the workout to:

chest and triceps

shoulders and biceps.

and agree with the others - chuck in a protein supplement.

[ambi3nce]

Thats a pretty wierd split man,

I would drop that and go for something like Ripptoes, look that up in google you should fine some hits, basically it has you squating 3 times a week and cycling 5 major compound lifts,

Perfect for the first 6 months for begginners,

And I agree with everyone else, dialing a diet is pretty hard if you are new the habits and knowledge it requires and protein powder gives a little lee-way.

[msimo]

sweet thanks for the info re ripptoes will look into it for sure..

Hmm what is the best place for nutrition then should I hire some one in the know to set a nutritional programme for me? anyone on here??

[teamfatboy]

You may also need to take a look at how much energy you eat. There are different formulas around, but one I found recently which worked out very close to a different method I used to calculate mine (but don't have handy atm) is your weight in pounds multiplied by 18. To convert kg to pounds multiply your kg x 2.2, e.g.

80kg x 2.2 = 176 pounds, multiplied by 18 = 3168 calories per day.

Someone else may have a different formula, but I found this to be almost bang on maintenance for me.

I think the key words there are "for me"... I ran the numbers for me (108kg male x 2.2 x 18 = 4277cal). Now if I ate 4277 cal every day, I know exactly what would happen, and it's the opposite of maintenance. I'm sorry, but that formula would not deliver me realistic maintenance carbs, in fact it overshoots by at least 1000 cals/day. That's partly because of my (sit-on-my-chair-all-day) job, partly 'cos experience has shown I need less calories regardless, even when I'm hitting 2x40 min cardio sessions 6 days/week.

Some of what you'll have to learn will be based on your unique factors (YOUR metabolism, YOUR daily workload, YOUR body composition). If you determine a maintenance calorie load by some means, you then have to observe what happens - do you gain muscle, lose fat, gain fat, etc. Then, using the other tools such as the calorie counter Rose points out, adjust as necessary.

Admittedly, this is waaaay off topic for 'what supplements' but I think you have to view supplements as only a part of the picture.

[msimo]

choice thx for the advice..helps hard out

So i have kinda written down what i should be eating

6 meals compromising of oats with banana and protein shake with water ; egg white omlettes with small amount of cheese and veges, then chicken or steak or fish with either veges or rice or pasta and ending before bed with protein - have looked up basics of calories for main foods too

Gonna try keep doing this for workouts

legs and back (day 1 and day 5)

chest and triceps (day 3)

shoulders and biceps (day 4)

Cardio most days for 30 mins

Hopefully this is a good start

[Dragon]

Cardio most days? Are you splitting it up with weights at one end of the day and cardio at the other or doing back to back sessions?

[msimo]

splitting it if i do weights morn i run at night, or the opposite.

Do you think I am doing too much cardio?