Supplements

[Herky]

Re: Supplements

Pre workout I currently use JACK3D and like it. Intra workout I take Gaspari Nutrition Size on.

I take Optimum Nutrition Gold Standard 100% Whey Protein post workouts. Their double chocolate flavor is very good. I also combine it with powered L-Glutamine.

SB Muscle has good pricing online for these items.

For vitamins I take Centrum for a multi, and fish oil and flax seed oil pills.

[Scott]

Re: Supplements

Pre workout I currently use JACK3D and like it. Intra workout I take Gaspari Nutrition Size on.

I take Optimum Nutrition Gold Standard 100% Whey Protein post workouts. Their double chocolate flavor is very good. I also combine it with powered L-Glutamine.

SB Muscle has good pricing online for these items.

For vitamins I take Centrum for a multi, and fish oil and flax seed oil pills.

I love the Gold Standard stuff, tastes very good...

[FlyingFinn]

Re: Supplements

What exactly is your goal? It's damn near impossible to bulk up and lot and lose fat at the same time. One requires a calorie surplus while the other requires a deficit.

That is not true and one of the biggest myths of weightlifting/bodybuilding. It is possible to burn fat while still gaining muscle. The net scale weight may/won't change but your body composition will . For example, you may start at 180 lbs and 25% body fat. You can maintain that 185 lbs scale weight but drop you body fat down to 10%. Thus, you have lost 15% body fat but the scale weight hasn't changed. You didn't bulk up so to speak but you certainly gained more muscle while losing fat and your overall body composition is much better.

[cubsfan203]

Re: Supplements

That is not true and one of the biggest myths of weightlifting/bodybuilding. It is possible to burn fat while still gaining muscle. The net scale weight may/won't change but your body composition will . For example, you may start at 180 lbs and 25% body fat. You can maintain that 185 lbs scale weight but drop you body fat down to 10%. Thus, you have lost 15% body fat but the scale weight hasn't changed. You didn't bulk up so to speak but you certainly gained more muscle while losing fat and your overall body composition is much better.

That is true, yes, but if one was trying to bulk or cut a decent amount that becomes almost impossible. That's why I asked what his goal was. If he's looking to put on 10-20 lbs then it would be much easier to worry about the fat after the fact. His diet would have to be flawless to not put on any fat on a surplus. If he is looking to maintain his weight and just get stronger while losing some fat, then yes it's possible to lose a little of the fat over time.

[FlyingFinn]

Re: Supplements

In my opinion, it is never a good idea to pack on excess fat in the name of "bulking up". It is always better to go the route of lean gains (i.e. slow muscle only gains or gain muscle lose fat). "Bulking up" leads to bad nutritional habits and it is not always so easy to lose the fat that was so easy to pack on. In fact, most people that bulk up, gain more fat then muscle and would be better off staying lean and adding muscle slowly.

[cubsfan203]

Re: Supplements

In my opinion, it is never a good idea to pack on excess fat in the name of "bulking up". It is always better to go the route of lean gains (i.e. slow muscle only gains or gain muscle lose fat). "Bulking up" leads to bad nutritional habits and it is not always so easy to lose the fat that was so easy to pack on. In fact, most people that bulk up, gain more fat then muscle and would be better off staying lean and adding muscle slowly.

I agree, but at the same time most people don't have the discipline to maintain a diet needed to make that happen.

[mattsb84]

Re: Supplements

That is not true and one of the biggest myths of weightlifting/bodybuilding. It is possible to burn fat while still gaining muscle. The net scale weight may/won't change but your body composition will . For example, you may start at 180 lbs and 25% body fat. You can maintain that 185 lbs scale weight but drop you body fat down to 10%. Thus, you have lost 15% body fat but the scale weight hasn't changed. You didn't bulk up so to speak but you certainly gained more muscle while losing fat and your overall body composition is much better.

Can you explain how and why your body would add muscle on a caloric deficit?

[AUChase]

Re: Supplements

If you're working out, then you can afford to eat a few more healthy calories for energy. I can't imagine it being a good idea to work out, while taking in very little food throughout the day.. blows my mind with these dudes fasting.

Honestly, a decent weight training routine would help burn fat and build lean muscle, opposed to doing a bunch of cardio on weight training nights.

[AllJuicedUp]

Re: Supplements

If you're working out, then you can afford to eat a few more healthy calories for energy. I can't imagine it being a good idea to work out, while taking in very little food throughout the day.. blows my mind with these dudes fasting.

Honestly, a decent weight training routine would help burn fat and build lean muscle, opposed to doing a bunch of cardio on weight training nights.

for the record, IF doesn't really call for working out fasted or going day by day at an overall caloric deficit.

The IF protocol typically calls for eating around maintenance +20% calories on workout days consisting of high carb, high protein, and low fat. And maintenance -20% calories on rest days where your calories consist of low carb, high protein, and high fat.

By mixing up overeating and undereating depending on if it's a workout or rest day (as well as the macros in each), you attempt to maximize your muscle gains by supplying your body with the nutrients it needs when it needs them the most (in the period after you workout and your muscles are most "willing" to accept nutriets to rebuild) while still keeping the fat burning going by restricting calories and carbs on rest days.

The end result is that body recomp (gain muscle while losing fat) is possible despite net calories remaining unchanged in the long term.

Then, you can tweak the total calories depending on if you want to gain more muscle (more cals overall), or lose more fat (less cals overall). In the case of wanting to gain more muscle, the IF protocol then attempts to do this while limiting fat gain more than a normal bulk, even though the calories you're taking in may be higher than normal. And in a cut, the goal is to lose more fat while holding onto muscle better even though you may be eating slightly below maintenance.

[AllJuicedUp]

Re: Supplements

Either way, the general idea is to consume more calories that help build muscle (good carbs & protein) in the hours after working out when your muscles need it the most to rebuild, and limit the calories in other hours/days (and replace those carbs with good fats) when you're not working out and less of those nutrients are going into building muscle.

Do that, and its definitely possible to build muscle while burning fat.

[55]

Re: Supplements

I use Optimum Nutrition's 100% Natural Oats & Whey powder, milk chocolate flavor.

It is so fantastic and doesn't contain any fake sugars or stevia (that **** is pure poison) at all.

I put two scoops in my blender bottle and mix it with 16 oz. of Silk chocolate soy milk. It tastes like chocolate pudding.

[Chrisksaint]

Re: Supplements

I just do a scoop or two with water of Whey Protein after a workout, sometimes i'll make it into a shake but I suck at that.

I guess this can go here, but what's good for health wise. I tend to get sick all the time and now as a I'm in the Elem. Ed program i'll work with kids so it may only get worse. What vitamins,etc. should I take if any

[Scott]

I just do a scoop or two with water of Whey Protein after a workout, sometimes i'll make it into a shake but I suck at that.

I guess this can go here, but what's good for health wise. I tend to get sick all the time and now as a I'm in the Elem. Ed program i'll work with kids so it may only get worse. What vitamins,etc. should I take if any

Try a multivitamin or green tea supplement.

[FlyingFinn]

Re: Supplements

Can you explain how and why your body would add muscle on a caloric deficit?

1: You don't have to have a calorie deficit to lose fat
2: If your body is burning fat for fuel, it is possible to still gain muscle while on a reduced calorie diet.

[8]

Re: Supplements

I'd do a multi vitamin and whey protein at the very least.