Supplements help please =)

[Graphxxx]

Well i'll introduce myself.

I'm john, i'm 18, live in Montreal, Quebec.

Been working out for around 6 months now. I try working out from 3 to 5 days a week. I've been using whey protein for a while now, but i'm running out. So my friend and I we're thinking of trying Mass Gainers and Creatine, but i was told by an experience guy at a GNC (diplomat and all that crap) that it would be waste to do so.

He explained to me that the mass gainers already have a bit of creatine in it. But i was still wondering if i should do it or rater go with only mass gainers, or get some creatine and more whey protein.

He told me that i'd grow faster with protein and creatine. BTW, i'm 5ft8 at 160 lbs currently.

I could eat a bit healthier, sleep a bit more, but i do already eat alot, i work hard at work and i'm always standing at school since i'm in trade school.

Well thanks for any further help guys, greatly appreciated

[Delt King]

Protein shakes and creatine are the basics, you can't go wrong with those but you really need to get a grip on what eating to gain muscle is really about. there are many threads on here if you do a search that will fill you in on those details. Eating is dare i say 85% (or more) of your results.

[Graphxxx]

Yeah, but i try to eat as much as possible. When i have fruits at home, i'll take 2 apples, a banana and more fruits if its possible. I eat alot of proteins in my food everyday. I like to eat meat!!! But i'd have to cut down on some fast food as much as possible, but sometimes i just don't have the time to bring myself a propper meal :S But thanks for the help. I was wondering, whey protein, you don't really have to buy the best quality one to really notice much of a difference from the cheaper ones right?

[Delt King]

Whey concentrate is the lowest quality whey and for some people it could still give you bloating and gas. A whey blend is a mix of conentrate and isolate and seems to be ok for most. A pure isolate is great when you can get a good price. I personally get mine at TrueSupplements.com (they are a board sponsor)

[Graphxxx]

Okay thanks. I'll probably get the 15lbs isolate and split it with my friend. As for the creatine, i was looking at Muscletech Cell-tech. Would you recommend something better or cell-tech is just fine?

[Graphxxx]

Oh yeah, i was wondering, would i be better off getting some CREATINE ETHYL ESTER or some regular Creatine like CellMass, Cell-Tech or those kind of mixed up creatines?

[MMASTAR]

get a creatine monohydrate that use's creapure, like allmax. Get your diet right and you'll see far better results. DK is right man, diet is 85%

[Delt King]

I personally only use monohydrate and mix it in my protein shake with dextrose and maltodextrin.

[natenator]

if you don't feel so full of food by the end of the day to the point wheree eating your last meal makes you queesey then you aren't eating enough.

1 apple here, 2 apples there. LOL How about 10oz cooked chicken and 2 cups of pasta x 3 meals, 8 egg whites + 4 whole eggs and 1 cup oatmeal, 10ox extra lean ground beef + 7oz of yams, 10oz chicken and 2 cups of broccoli

eat that and tell me you like to eat

[Graphxxx]

Dude, i'm only 160 remember lol... But yeah i mean i try eating as many fruits when i have some, but i could eat like 10 apples before fealing fulled up.

I'll get some isolate proteins, get some Creatine Crepure mono with some dextrose or waxy thing and maltodextrin if i can find some.

So you guys saying its more effective to buy some Creatine mono with reapure in it then buying those mixed up creatines like BSN has or other brands?

Thanks for all the help, i'm sort of new getting really into this body building stuff.

Edit : I was looking at leucine, taurine and glutamine, should i get those aswell, or it isn't really worth putting more money for those ?

[Aaron_37]

Get some Isolate from a board sponsor. Get some Creapure from a board sponsor. Take those (and only those) for a few months before you start messing with other things. You'll be surprised how much they can do on their own - you've only been working out for about six months... so you hould still have plenty of newb gains (easy strength/mass development) left to harness without paying for amino acids.

[Dragon1911]

Dude, i'm only 160 remember lol... But yeah i mean i try eating as many fruits when i have some, but i could eat like 10 apples before fealing fulled up.

I'll get some isolate proteins, get some Creatine Crepure mono with some dextrose or waxy thing and maltodextrin if i can find some.



Hey Bro fruits are great and all but if your looking to gain your gonna need protein and carbs plain and simple eating 10 apples is not gonna get the job done.

If you are 160lbs you need to eat like a 200lb man to grow.

As for supps truesupplements.com the add at the top has everything you need. I would stick to a good multi vitamin, creatine, protein and fish oil.

[Graphxxx]

Okay so i'll let go for the glutamine for now. I'll get the Mono creatine with the dextrose, the isolate proteins and i'll start with that.

Try eating as many carbs as possible, took 4 eags today with some peanut butter, but right now my fridge is empty.... so the choices of food isn't large sadly....

[Graphxxx]

Okay got some 100% isolate proteins, creapure creatine mono, some dextrose and that other thing. I'm in mtl, so how long could shipping be? I'm guessing 4-5 days since its in Ontario.

[Ritch]

^^^ I often get my stuff in 2 days from TS.

[Graphxxx]

SICK!!! I can't wait to start my cycle. I'll take pics of before and after. I heard that people normally gain from 5 to 15 pounds on their first cycle. Is that true?

[Delt King]

I'm assuming you're talking about creatine? yes for me at least 5 lbs in a very short period of time.

[Graphxxx]

Yeah i was talking about creatine. I'm skinny, so all the pounds i'll gain will be probably 90-95% muscles... So 5 pounds of muscle is very good. But i'm starting to search for as much carbs as possible, even if it doesn't taste good haha. I just wanna eat like a shit load of carbs every day and get more muscle. How effective is the isolate and creatine from true supplements?

[Delt King]

Yeah i was talking about creatine. I'm skinny, so all the pounds i'll gain will be probably 90-95% muscles... So 5 pounds of muscle is very good. But i'm starting to search for as much carbs as possible, even if it doesn't taste good haha. I just wanna eat like a shit load of carbs every day and get more muscle. How effective is the isolate and creatine from true supplements?

Everything from TS i trust. Ok quick nutrition info...
Protein is the building blocks of muscle, Chicken, fish, eggs, turkey, steak, ground beef, cottage cheese, protein shakes.

Carbs is energy. Breads, pastas, cereals, potatoes, yams, vegetables and fruits. plus anything with sugar in it.

Eat protein and carbs together every three hours (no excuses).

[Graphxxx]

okay thanks for all the help. I'll make sure to eat at least every 3 hours. Always cary food on me haha :P

[MMASTAR]

You should also keep reading and try and find a bulking diet outline, it sounds like you may be very new..lol.. there is some really good info in the diet section here. If your only 160 lbs i would try and stick to 40 grams protein and 40 grams carbs 6-7 times a day plus some healthy fats, get yourself some omega 3 caps and take 2 with each meal.

[Ritch]

Unless you`re a natural lard gainer, don`t be affraid to jack up the carbs. Sorry, MMA, but 40 grams is girl size carb portions. At least one cup of carbs of your choice, (rice, pasta, potatoes) with a fruit and your choice of meat should make for a good meal. I`d still aim no carbs for the last 1 or 2 meals if you don`t train at night. But the 40 gram protein mark is a good recommendation.

[natenator]

Unless you`re a natural lard gainer, don`t be affraid to jack up the carbs. Sorry, MMA, but 40 grams is girl size carb portions. At least one cup of carbs of your choice, (rice, pasta, potatoes) with a fruit and your choice of meat should make for a good meal. I`d still aim no carbs for the last 1 or 2 meals if you don`t train at night. But the 40 gram protein mark is a good recommendation.
40 grams of carbs x 7 meals is stilla decent amount of carbs for most people on this forum.

[Ritch]

But then again, I`d have him include carbs for only 5 meals, bringing the total to 200. That`s not very much! 7 meals for a beginner is pushing it I find, although a good recommendation...

[Delt King]

I'd have to agree that 40 grams of carb is a good starting point only and will help him get in the habit of eating regularly...if no results happen then it can be upped, minimizing bad weight gains at the start.

[Graphxxx]

Yeah i still have lots to learn haha :P But when taking my creatine, how much dextrose and maltodextrin i have to put in my creatine shakes? Or when i take my creatine after the gym, should i just take it when taking my protein? But then if taking it at the same time, would i still need the dextrose and maltodextrin?

I'm probably gonna get some omega 3 soon aswell.

Thanks alot for the help, i now realise that i didn't know shit before.

[MMASTAR]

creatine 5g in the morning and 5-10 post workout with whey and 40-60 g dex

[Graphxxx]

Damn you take alot of creatine! If i follow what they're saying on the site i shouldn't use more than 5 g a day after loading phase.... I could take 10g everyday, but wouldn't that be that a bit of a waste since i'm a small guy?

[Graphxxx]

Okay so started my creatine cycle today... Suckish that my scale home is dead and the one at the gym is aswell... Can't weight myslf wtf.... Anyways, i'll give feedback at least once a week on the cycle. Try taking a pic this week and i'll take one at the end of the cycle aswell.

Thanks for all the help guys.