Snarf_Igraine
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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I started on this health kick and have been really good with working out each day. Of course nutrition is a critical component in this endeavor so I take a few things, what do you take?
Here is my list:
GNC liquid multivitamin
Resveratrol (antioxidant that gives red wine its health benefit)
green tea extract (mostly just for the caffeine to start the day, as the only way I like coffee is with tons of sugar and cream, so it cuts my calories)
Flaxseed oil capsule 1000mg (omega acids!)
For my weight training supplements
ZMA (zinc magnesium aspartate)
Andro Test (testosterone booster, not sure if it works but whatever, tribulus, trigonella foenum greacum, tongkat ali extract, total furostanol saponins,)
Androgen Receptor growth catalyst (L-carnitine and L-Tartrate)
GH Factor (Arginine Pyroglutamate, Lysine Monohydrochloride)
Cell Tech Power Packs (creatine monohydrate, creatine phosphate, L-glutamine, taurine, L-leucine, L-isoleucine, L-arginine, etc)
I am going to look amazing I hope, I am aware some of these supplements have been in limited studies that showed no increase in testosterone or strength increases compared to placebo groups. However I won't be purchasing them again, they were free, so maybe they will help maybe they won't... ...hah I will post pics in a month!
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Kordirn
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Since like 99% of the way you will look is due to diet, and exercise it won't matter much in the grand scheme of things.
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Manegarm
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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I work out twice a day and I just take vitamin d.
Then again I'm of awesome viking heritage. 
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tenkly
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Snarf_Igraine posted:
I started on this health kick and have been really good with working out each day. Of course nutrition is a critical component in this endeavor so I take a few things, what do you take?
Here is my list:
GNC liquid multivitamin
Resveratrol (antioxidant that gives red wine its health benefit)
green tea extract (mostly just for the caffeine to start the day, as the only way I like coffee is with tons of sugar and cream, so it cuts my calories)
Flaxseed oil capsule 1000mg (omega acids!)
For my weight training supplements
ZMA (zinc magnesium aspartate)
Andro Test (testosterone booster, not sure if it works but whatever, tribulus, trigonella foenum greacum, tongkat ali extract, total furostanol saponins,)
Androgen Receptor growth catalyst (L-carnitine and L-Tartrate)
GH Factor (Arginine Pyroglutamate, Lysine Monohydrochloride)
Cell Tech Power Packs (creatine monohydrate, creatine phosphate, L-glutamine, taurine, L-leucine, L-isoleucine, L-arginine, etc)
I am going to look amazing I hope, I am aware some of these supplements have been in limited studies that showed no increase in testosterone or strength increases compared to placebo groups. However I won't be purchasing them again, they were free, so maybe they will help maybe they won't... ...hah I will post pics in a month!
posting pic in a month is useless if you don't tell us how you look now.
whats your BMI, how much do you weigh now and how tall are you?
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GrymmDAOC
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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I powerlift, as well as my martial arts stuff. I eat a balanced Diet with 3000 calories a day and supplement with protein isolate twice a day. Its allowed me to add about 10 pounds of muscle mass this year.
TBH, unless you are competing, most of supplements are probably not needed. Eat a good balanced diet with lots of variety and you should be fine.
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Altra_Shadowstalker
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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I went from 145 to 165 in about half a year with just protein. Creatine isn't really that great for you. Take it for a while and then stop, you'll see what I'm talking about. I'm not even going to start with the testosterone or growth builders.
To be honest, I don't know why "health nuts" like to inject their bodies with useless and unnatural crap. The whole, "You'll grow faster bro" argument doesn't work for me, maybe it's unhealthy and unnatural to grow faster, and if you're trying for a sustained weight or muscle increase (or decrease for that matter), timing should be the last thing on your mind.
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Bowlartz
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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"Flaxseed oil capsule 1000mg (omega acids!)"
Switch to a full Omeaga 3 only supplement (Fish Oil etc). Flax is more for Omega 6s (it does contain lesser amounts of Omega 3) which compete for the same receptors as Omega 3s and almost everyone including people with crappy diets gets an over supply of Omega 6s already. Soy etc is in everything which provides 6s. Part of the problem caused by modern diets is an over abundance of Omega 6s which strangles our intake of 3s which are proven to ward of cardiovascular problems.
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Snarf_Igraine
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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I avoid the fish oil supplements as it increases risks of prostate cancer in men. I will still eat normal amounts of fish though as I do enjoy that. Currently I am 173 lbs and 5 foot 10. I have about two inches of belly fat on an otherwise slim frame. My goal is to lose belly fat and increase overall muscle mass.. going for the ripped look but not huge. Any suggestions for diet to lose fat and gain muscle? Should I avoid all excess carbs? Or does not not matter since my body type may burn the fat with me regularly starting working out. I will do a before and after pic! I think 2 months should show some definitive results.
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tenkly
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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I would say 3 months. Take a picture now and then another after 90 days. That's what I will be doing.
Wednesday is my day 1 .
No carbs after 8 pm is my rule. I eat mostly only chicken/seafood ( salmon/lobster/tuna) brown rice/ and lima beans and some other green veggies
Also lots and lots of berries and bananas.
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Snarf_Igraine
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Sweet good luck as well, 90 days it is.
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Altra_Shadowstalker
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Protein shakes.
If you're losing weight, use them as meal replacements every once in a while.
If you're gaining weight, use them to supplement meals every day.
Your protein intake in grams should be equal to your target weight in pounds. So I'm trying to bulk up to 180lbs. My protein intake should be around 180 grams a day. I'm not sure how close you need to get, since i still need another 15lbs to hit my target, I can probably fluctuate about 10g and get away with it.
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Bowlartz
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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"Any suggestions for diet to lose fat and gain muscle? Should I avoid all excess carbs?"
Low carb diets have been used by bodybuilders for cutting cycles since well before Atkins came along. Reducing sugary carbs will help anyone, anytime but if you are serious you would have to follow a more traditional low carb diet (top out at 30 grams per day) for 6-10 weeks. You will switch to using body fat for fuel after 3-4 days. Just make sure you drink more water than you think you need to flush out the keytones.
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Kordirn
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Split up protein throughout the day. Your body doesn't store it, and you need it throughout the day to repair muscle.
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aymb
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don't forget to take smeckler's powder!
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Altra_Shadowstalker
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Also, don't bother with a timeframe. If you need results now, fast, then you're only going for a temporary fix. It's probably healthier to just not bother so your weight doesn't fluctuate and return to "normal."
Taking pounds off just to get them off is pretty meaningless unless you're obese and have joint problems. Getting healthy is meaningless if you're only doing it for 3 or 4 months. You really should consider a lifestyle change which basically means committing to one or more activities throughout your week for the rest of your life. Always being active, always toning or strengthening your muscles, always working on your cardio and blood flow.
Most people go to the gym for 4-8 months and then quit when they hit their target weight. Most people do it wrong.
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I don't typo often, but when I do, I blame Swype.
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Seething199
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Bowlartz posted:
"Any suggestions for diet to lose fat and gain muscle? Should I avoid all excess carbs?"
Low carb diets have been used by bodybuilders for cutting cycles since well before Atkins came along. Reducing sugary carbs will help anyone, anytime but if you are serious you would have to follow a more traditional low carb diet (top out at 30 grams per day) for 6-10 weeks. You will switch to using body fat for fuel after 3-4 days. Just make sure you drink more water than you think you need to flush out the keytones.
i'm curious about this. your body does a shitty job of burning fat for fuel. wouldn't it make workouts miserable to be in a constant bonk state? i'm not a body builder but i do a lot of running and i can't even imagine working on a carb deficit.
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NuEM
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Antioxidants are actually counter productive here. 
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GrymmDAOC
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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I can only speak for myself, but I have found that low carb diets change my mood in unpleasant ways and make me tired. I eat two servings of low glycemic carbs every day, usually some whole bread for lunch or brekafast and brown rice for supper. It gives me energy to power through the workouts and the martial arts stuff.
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Sea_of_inK
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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I take a multivitamin, fish oil, whey protein, casein protein, ground flax, ZMA, creatine, and occassionally a pre-workout supplement because I like the pump. You gain muscle by taking in more calories than you're burning off, and then lifting. You'll loose fat by burning more calories than you're taking in. If you want to do both at the same time, you're best bet is steroids, and with the amount of testosterone replacement therapy docs out there that give dosages within the highest range, it's become a real option. Otherwise I'd stick with just loosing fat which will make make you more defined and give the illusion of bigger muscle. Most of the stuff you listed is totally unnecessary but it can be fun pretending it does stuff if you've got $$$ to burn. Any cell-tech product will get a /point and /laugh by people in the know because it is notoriously overpriced.
Stick with multi-joint compound movements in the gym. Squats, deadlifts, pullups, rows, bench, jerks, cleans etc. This is the absolute best workout advice I can give no matter your goal. Do not become a bench and curl jockey. Lower your carbs but don't try the keto diet as previously recommended itt unless you're feeling really hardcore because it's not a fun or livable diet, at least in my experience. Carbs are best before and after exercise and are especially bad late in the day. Throughout the rest of the day, try to keep the carbs complex - whole grains, oats, vegetable, legumes, etc. One of my favorite tactics for fat loss is the early AM cardio workout before my first meal.
Try to take body measurements, and don't just rely on the scale numbers. Body fat percentage is a great one to know, you might be able to have it calculated at your gym by a trainer or get a rough estimate with a bodyfat scale. I've been personal training all different types of people for several years now if you have any questions just ask.
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aymb
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use kettlebells if you are looking to get cut and wanna do weightlifting and cardio simultaneously. get someone who knows how to use them to show you how though, there's a lot of movement and things to remember even though nothing by itself is very complicated.
when you are in danger of being lazy and missing a trip to the gym, fuck your routine and pick some exercises you have fun doing.
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GrymmDAOC
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Stronglifts is a good, free and accessible program for anyone looking to build strength.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
I did the stronglifts 5*5 for about 6 months, then switched to the madcow intermediate program
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm
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sweeny_comodore
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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GrymmDAOC posted:
I powerlift, as well as my martial arts stuff. I eat a balanced Diet with 3000 calories a day and supplement with protein isolate twice a day. Its allowed me to add about 10 pounds of muscle mass this year.
TBH, unless you are competing, most of supplements are probably not needed. Eat a good balanced diet with lots of variety and you should be fine.
supplements make your pee really expensive.
i lift wrenches and engines all day long. i train kungfu twice a week for 3hrs each plus a little extra here and there on the weekends or while im killing time at work.
im 6' 185lb lean.
i eat a lot of home cooked fresh burger. and thats only because my local store has terribad steak and its hard to fuck up ground beef. i eat a lot of pork. i friggin love pork chops.
and lately ive added chicken as well as a ton of fish. my local store has had rainbow trout fillets, lately, that are delicious with a little butter and some salt and pepper.
i drink a V8 at lunch or on break a few times a week.
i eat a lot of corn and i love good canned peas with butter and some pepper. cabbage greens every now and then, spinnach sometimes, i usually stop at the store and grab a cheap salad after kungfu.
why do you want to add mass?
do you really want to look like a fire plug who cant put his hands down?
when you need help reaching your ass to wipe, i posted a link here a little while back for you.
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GrymmDAOC
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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sweeny_comodore posted:
why do you want to add mass?
do you really want to look like a fire plug who cant put his hands down?
when you need help reaching your ass to wipe, i posted a link here a little while back for you.
I powerlift. Powerlifters don't add alot of useless mass, and when its done correctly, you will become more flexible, far stronger, far faster, far more explosive. That's why professional athletes powerlift.
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tenkly
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Bruce lee ruined his back powerlifting.
I refuse to powerlift for the most part. not saying it's bad but I think It's not needed in the least to achieve my goal ( which is to be as lean and as fast as possible)
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sweeny_comodore
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tenkly posted:
Bruce lee ruined his back powerlifting.
I refuse to powerlift for the most part. not saying it's bad but I think It's not needed in the least to achieve my goal ( which is to be as lean and as fast as possible)
i concur
besides, a 3cyl yanmar diesel weighs about 350lb.
i can heave em around like little rag dolls.
i get enough flexibility training from my work and kungfu workouts
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Eithne_Boadicea
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Altra_Shadowstalker posted:
Also, don't bother with a timeframe. If you need results now, fast, then you're only going for a temporary fix. It's probably healthier to just not bother so your weight doesn't fluctuate and return to "normal."
Taking pounds off just to get them off is pretty meaningless unless you're obese and have joint problems. Getting healthy is meaningless if you're only doing it for 3 or 4 months. You really should consider a lifestyle change which basically means committing to one or more activities throughout your week for the rest of your life. Always being active, always toning or strengthening your muscles, always working on your cardio and blood flow.
Most people go to the gym for 4-8 months and then quit when they hit their target weight. Most people do it wrong.
We are going to the gym about 5-6 days a week and both of us are doing a major overhaul in our eating habits so we can get rid of baby fat and sympathetic baby fat.  I don't think we plan on going back to the old routine once we hit our target weights/builds because then we'll have to go through this all over again and it's easier and healthier to maintain it once you get there than to yo-yo back and forth. We both want to be stronger, have more energy, get better sleep, and look better, so we are definitely motivated.
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Mastara
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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All natural. No need to take all that when your body wont use most of it anyway.
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Bowlartz
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Seething199 posted:
i'm curious about this. your body does a shitty job of burning fat for fuel. wouldn't it make workouts miserable to be in a constant bonk state? i'm not a body builder but i do a lot of running and i can't even imagine working on a carb deficit.
You would think this is the case but you're body is highly efficient at converting fat to energy you just have to put it into a state biochemically where it will do so. The state is called Ketosis. You essentially have to burn through your carb stores in muscle and start to tax the liver stores. You're body will switch over to breaking down fat into ketones which are actually quite easily used by muscles and organs other than the brain. The liver will still produce some glucose that your brain needs while in ketosis.
I have done low carb cycles and can honestly say the cardio work outs become far more easy and I can extend them from 40 minutes of "work" to an hour plus and feel like I could do another hour.
The main drag of a low carb diet is that it does get old as far as choices and you WILL crave certain carbs. It is work but it also is awesome for carving fat.
http://en.wikipedia.org/wiki/Ketosis
Not to be confused with Ketoacidosis a life threatening condition that diabetics and face with poor sugar control.
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illmyrin
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Weight Gain 4000.
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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I love good food too much to stick to a strict diet.I Just don't eat too much too often and get some excercise. I normally just do cardio (bike/run/boxing). I did cut right back on beer though was getting a little soft in the middle
I did try a protein shake for a while but it affected my digestion and gave me sticky poop
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illmyrin
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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smellymotor posted:
I love good food too much to stick to a strict diet.I Just don't eat too much too often and get some excercise. I normally just do cardio (bike/run/boxing). I did cut right back on beer though was getting a little soft in the middle
I did try a protein shake for a while but it affected my digestion and gave me sticky poop
That just means you need a cleansing cycle before switching to the protein shake diet. Your intestines aren't working 100%. Which you want if you're serious.
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ineenia
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Serious bodybuilders diets usually contain 1gram of protein for every pound of body weight.Making sure you get all your requirements and on top of that getting all that protein and staying reasonable on the calories is harder than it may sound.
1 lb of steak = about 120grams of protein and between 625 and 1500 calories depending on fat content . so if you are getting your protein from beef almost bare min you are going to get 1000 calories(up to close to 3000)just to get the protein you need and then you need your vitamins ,minerals,carbs, and fiber, it can be tough.
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Coriolus
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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A few things I would like to say in terms of advice Snarf .. I've been training for years and have leanred much along the way..
First I will start with the supps I take:
- Non-dairy protein supplement (SunWarrior or Vega)
- Creatine Hydrochloride (better absorption w/out the water retention, no cycling required)
- L-Glutamine w/Taurine
I eat a very healthy diet so no need for multivitamin, you don't absorb most of the minerals/vitamins from a multivitamin anyway so imo waste of money.
Doing an overhaul in your diet and exercise is awesome and I congratulate you guys on turning a new leaf! But this is what I have learned from helping many people get into shape and watching people try.
- It's great that you have the strong motivation but don't do too much too fast. Going to the gym 5 days a week is tough for most advanced athletes and starting off your routine at 5 days a week will lead to 'mental' fatigue and ultimately failure. Start slow, 2 days at first, stick with that for 3 months and if you do than throw on a 3rd day. Training is physically demanding of course but the thing that most people don't realize is that it is even more mentally challenging. Starting out too fast from the gate will not teach you anything about perseverance it will mentally challenge you too soon too much that you will start taking days off and eventually stop going altogether, trust me on this. It is very rare that someone can start out of the gate at 5 days a week and keep that up, it almost never happens, if so you are a rare breed.
- Don't overdue it on the supplements, stick to the basics and eat well. If you are trying to bulk up and put on large amounts of muscle, eat your healthy fats and lift heavy. If you are going for lean muscle, lift moderate to heavy or variations and mix in some cardio but don't lose all your fat or muscle will be hard to build if you are too lean.
- Find ways to motivate yourself constantly, do research on different ways to attack your body and stay positive, building muscle takes time and it is a gradual process.
- Make sure you take a week or two off every 8-10 weeks to avoid major plateaus and then change up your program, new exercises, different rep range, even differing rest days.
- SLEEP! Muscles grow when you sleep, if you aren't getting enough or are over training and not giving your muscles days off all your efforts will be for not.
Best of luck! Hit me up with any questions if you want, I have a ton of knowledge in this area.
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Ashmaele
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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MMA training supplement of choice
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Desnoxvu
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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In my opinion you are going the wrong way. Your body can't even absorb all the things you listed at the same time. Eat good vegetables, grassfed meats, fish and wake up each morning by going outside and breathing deeply for about 2 minutes. Your exercise regiment should be something you enjoy. One of my best friends is a fitness freak and does the fitness competitions and she is not a happy person.
If you are going to take supplements then do not drink alcohol at all.
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Wait...I thought you were a murse?
And you're coming to the Outpost for advice on supplements? 
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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I will say however that garlic supplements are the only supplement that I noticed real results mentally and physically from.
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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What a waste of money. 
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Snarf_Igraine
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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ZigmundZag posted:
Wait...I thought you were a murse?
And you're coming to the Outpost for advice on supplements?
Nutrition is a highly opinionated field. There is hardly a consensus. I prefer to see what actually works by application of trial and error and see what works for ME. Seeking out more opinion and information is hardly something to cringe out. Besides, nutrition was never my specialty other than specific diets for and planning meals for diabetics, renal patients, cardiac patients, etc.. I have never planned meals or suggest nutrition for the elite body builder, your concern is amusing though, haha.
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Yukishiro1
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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The original post is an excellent example of what happens when a geek tries to get in shape.
It's like buying a new computer orsomethe.
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Scarne
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Snarf_Igraine posted:
I have never planned meals or suggest nutrition for the elite body builder, your concern is amusing though, haha.
What elite body builders do has little relevance on what normal people should do to get in shape. They develop muscles for show, not for strength or health.
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Snarf_Igraine
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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I am already "healthy". I want to look even more amazing naked, thanks
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Abaddon_Ambrosius
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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1 whole food (can be taken without food) multivitamin, about every other day.
I eat pretty well. Just want something to fill in the gaps when they crop up.
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Altra_Shadowstalker
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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TBH, if i were into that crap you listed, I'd work out for about six months without it and then start using once my body got in relatively good shape and results were slowing down. Of course that would be part of an intelligent plan to involving changing my diet/protein intake, my workout routine, and the way i worked out.
Good luck though.
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Snarf_Igraine
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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I lack discipline, I have never been able to work out, I lose interest after 1 session historically and I try again in a month, rinse, repeat... I have never been this motivated and using expensive supplements that at least half are most likely snake oil, sparks a psychological motivation of being "all in". So far I have worked out 6 times in the last 8 days. This is unprecedented for me.
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Ashmaele
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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Snarf_Igraine posted:
I want to look even more amazing naked
Turn the lights off
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Serious body builders and health nuts.. What suppliments and vitamins do you take each day?
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