what suppliments should i use

[tazzaboy]

hi guys n girls.. im a newby to suppliments.... can someone point me in the right direction with brands and types that i should try..... im 37yr 5'9 and weigh a whopping 68kgs. :oops:

ive just given up smoking and bought a bench and weights and would like to gain muscle weight... :? :? :?

[tazzaboy]

anyone

[mike27]

get your diet right 1st

then add supps if u need them. start with whey isolate,caesin,fish oil,multi vit,dextrose

[tazzaboy]

cheers mike27... thats a great starting point..

[Pseudonym]

To be honest, unless you're at the sharp end of a cutting phase (ie, about to step on stage) I wouldn't bother with whey isolate. It's more expensive, and I think a whey concentrate or blend gives better bang for buck 90% of the time.

[tazzaboy]

will whey and things like creatine assist with weight gain? provided i have a good diet?

[mike27]

yes

creatine with give u better strength and the ability to train harder

whey will just add protein to ur diet.

so as ur 'bulking' you'll need to work out ur BMR. then add +500cals per day to that

eat at least 5 meals a day or 6 or 7 if you like

get enough rest! 8hrs sleep EVERY night

yes whey isolate is more $$ but if ur having it pwo only... then i feel its worth the extra cost.

[Flex]

yes whey isolate is more $$ but if ur having it pwo only... then i feel its worth the extra cost.

I'd agree with Pseudo - most people won't see any benefit from a Whey Isolate over a wpc or blend. Unless you're a competitive athlete looking for that extra edge and can justify paying an extra 40% or 50% or more for your protein for maybe an extra 1/2 kilo of muscle gain per year you're better off with a much more cost effective whey concentrate or blend of concentrate and isolate. Most WPI's are so denatured by manufacturing that there is nothing to them other than the protein, so WPC's are typically a lot more biologically intact and give a greater benefit to the immune system than WPI's. Unless you can afford a Micro or Ultrafiltered isolate (eg undenatured) which is twice the price of a pure concentrate and not commonly used by manufacturers, then there is no need to waste your money on isolate.

[tazzaboy]

wow... theres heaps to take in here... cheers guys

[weener lad]

Just eat fella. Supplements are exactly that, they are no substitute for good nutrition.

First step put your diet up and get peoples thoughts on that :nod:

[tazzaboy]

im eating 3 meals a day

oats for breaky

meat sammys for lunch

vege and meat for tea

fruit in between...

sometimes missing lunch's

[Phedder]

Well there's your problem, you need to eat more! Try having a few boiled eggs as well as your oats in the morning. Handfuls of mixed nuts throughout the day could be a good way for you to get more calories in as well as good fats. Some cottage cheese before bed should help keep the body fed overnight. Drink plenty of Milk as well, again easy way to get in more calories and protein. If you want to having a protein shake post workout wouldn't hurt either, another easy way to get in more protein and calories if you find eating a lot difficult.

To ease yourself into it you could try keeping the 3 meals but adding 3 snacks too.

Breakfast: Oats + eggs for breakfast

Snack: Handful of mixed nuts + fruit

Lunch: Meat Sandwiches

Snack: Protein shake + fruit

Dinner: Meat and veges

Before bed Snack : Cottage cheese and a glass of milk.

That should be enough to start you gaining some weight without putting on too much fat.

[Chemo]

I agree with the above post, eat more. Once you got that sorted...

Creatine mono with some glucose \:D/

Creatine has worked for many people, I always feel I recover faster on creatine. Not to mention creatine has heaps of other benefits.

http://www.creatinemonohydrate.net/creatine_issues.html

[weener lad]

im eating 3 meals a day

Well there's your problem! Use that money you were going to spend on supps to eat more.

I'm a classic example of not eating/poor nutrition for years and got minimal gains because of it. Last 3 years I have put on about 5-7kg of lean muscle and it all comes down to food.

Phedder has put you on the wright track but go search through the site because there are plenty of good meal programes that will help get your nutrition sorted. Once again save your money for food or protein powder for those times you only have a minute or two to get some food in.

Here is some cheap, high quality protein for you.

http://www.bodybuilding.co.nz/cheap-whey-protein.html

[tazzaboy]

AWESOME.. responses... ive never been a great eater.. now i have a good start.. :nod: Phedder :notworthy: :notworthy: you are a great help...

[tazzaboy]

cheers weener lad...

[tazzaboy]

ok, so got a new meal plan... so what is a good multi vitamin...

[Specter]

yes

creatine with give u better strength and the ability to train harder

whey will just add protein to ur diet.

so as ur 'bulking' you'll need to work out ur BMR. then add +500cals per day to that

eat at least 5 meals a day or 6 or 7 if you like

get enough rest! 8hrs sleep EVERY night

yes whey isolate is more $$ but if ur having it pwo only... then i feel its worth the extra cost.

Dont waste your money on Creatine...stuffs overrated and useless. Just settle for will power to get through training.

[Flex]

Dont waste your money on Creatine...stuffs overrated and useless. Just settle for will power to get through training.

Shit man that's a good post, Creatine is overrated. I think you need to get outside more. Creatine monohydrate is probably the most underrated supplement in the industry. If you have only ever used creatine esters of krealkalyn or one of the other "next generation" creatine's then perhaps then you could say that, but a decent creatine mono is the best thing most natural strength athletes will ever use.

If you don't get good results from creatine then either you expect too much from supplements or you are a creatine non responder. Creatine mono is definitely not overrated though.

[Chemo]

Creatine is the best legal substance I've found to date, Id rate it over whey anyday. Helped heats when I wasn't eating like a crazy man.

Why the Creatine hate Specter? overpriced you think?

[Chemo]

Creatine is the best legal substance I've found to date, Id rate it over whey anyday. Helped heats when I wasn't eating like a crazy man.

Why the Creatine hate Specter? overpriced you think?

[Hennie]

Creatine for president

[severe]

You need to eat every few hours.

Once you start working out, your body will demand more food, which makes eating more a hell of a lot easier.

My favourite bulking food is 2min noodles with a can of tuna, with an egg dropped in at the end, and cooked.

Looks like crap, but full of awesomeness.

I use whey concentrate as it is cheaper and has a ton of other factors in it (that isolate has had removed).

Creating is great, but maybe wait till you are fully into the workouts and you have started gaining weight already. Maybe wait 6 months before you use it, to see your own bodys development.

being new to it all, just eat like a cannibal, train properly, and sleep, bro...

[tazzaboy]

cheers severe... have added your 2minute noodle meal to my diet... i have started using Nutra whey, since 1st of this month i have gained 2.5kg.. im finding it hard to eat so much tho!

[Riccardo]

There is a review somewhere try googling it as I just had a quick try and couldnt find it in the first page so gave up..It is basically a Meta-analysis of multiple sports supplements and it found that only creatine mono and HMB had significant effects on lean body mass and strength.