CreatineAmonster
10-09-2008, 06:46 PM
Hey I see the same thing in most forums there is always a "Just starting out what should I take? or Just starting out here is my diet what do you think?" threads.
Though I would post what I consider some basics and maybe you guys can add to it or disagree with it but kind of look at what any serious body builder could use to start a diet and supp routine.
Rule # 1 Figure out your BMR. (How many cals it takes to keep you right where you are without gaining weight or losing weight).There are calculators everywhere for this but the best way is to get an idea with the calculator and try it for a week or 2 and find out exactly what you are looking at.
1a) If you want to add muscle start at 500 cals above BMR.
1b) If you want to lose fat start with 500 cals below BMR.
(this will very with individuals but is a good start point)
Rule # 2 Unless extreamly overweight give yourself 1g of protein per lb of your bodyweight and spread it out evenly over 5 or more meals during the day. The rest of cals will depend on what kind of diet you are going to have. Ie/ Ketogenic or 40/40/20 ect..
ex/ 220lb guy wants to lose some fat. Figures it takes him 2600 cals to stay the same. Cuts cals to 2100 a day getting 220g of protein which will equal 880 cals. This leaves 1220 cals to come from carbs and fat. If you want to keep fat to 20% of cals that is 420cals from fat or 42g. This now leaves you with 800 cals to get from carbs.
(This is just an example to give you an idea)
So in order to not make this so long no one will want to read it :)
I will give you my basic supps advice. Please note this is totally oppinion and everyone has a different one on this.
Rule# 1 Try your best to get every nutrient,vitamin, mineral ect ect from real food. Expecially if you are cutting fat because digesting food has a thermogenic value that is often lost or diminished when it comes to drinking a shake or taking a supplement.
Ok Super Basics First what I think every human being should take even if they do not workout. After consulting a doctor of course.
1. Multi Vitamin and Mineral
2. Fish Oil or Omega fats supplement (again get as much as you can within your macros from food)
Now for Body Building
There are many differing views here so please keep in mind I am no doctor but this is what works for me and many body builders.
1. Joint Formula (I know you expect to see a protein shake here but most bodybuilding injuries are to the joints and ligaments. I don't want to go into detail with ever supp in this thread cause I want to keep it basic. This one I will though. Your muscles will adapt to you lifting more and more weight (expecially in the beginning) much faster then your joints will. The problem is it takes 6 months to a year for the damage we precieve as "just soreness" to manifest and by then you may have done permanent damage. Joint Formulas can be found cheap and are a extreamly important to a lifter.
note: the omega supps (fish oil caps) work to help joints too.
2. Here you go I recommend a good Protien shake after working out when it is believed that your body is able to use the nutrients at a greater rate. I use whey blend which is prob the most popular but if you can not tollerate whey another will work too.
Note: If you do not get enough protein spread out through the day you can not magically grow muscle because you drink a shake after your workout. Again get lots and spread it out.
This is a great place to stop if you just want to work out to get stronger and be healthy.
Now lets say you really like lifting and what it can do for you and you want to take it to the next level.
here are some suggestions in order I would use but you can pick and choose from here on out really to your needs and liking.
Creatine (one of my favs as you can tell by my name lol)
There are now many different forms of creatine
Creatine monohydrate is the most scientifically proven and most financially sound product.
I personally like a blend of creatine like I like a blend of whey protein but with most of it being monohydrate.
There are "delivery systems" and some products with all kinds of goodies added to them out there you can try a bunch and find what flavour or buzz fits your fancy.
Many people will not use creatine when trying to lose weight because it makes you retain water and can work against the diaretic effests of some thermogenic products. I personally cycle my creatine product for 3 weeks on when cutting and take the last week off weighing myself the day before going back to using it.
I also take a month or 2 off (usually July and/or Aug) just because when supplimenting with creatine your body is holding much more then it normally would for a long period of time which as mild as it may be like anything I like my body to have time to return to normal for periods as well.
Another great product you may want to look into is EAA or essential ammino acids. These are the ammino acids that your body can not create and must get from food or outside sources. Again there are many products out there as well you can by most of the EAA's in pure powder form.
I really wanted to keep this basic so I am going to stop here. I am not a fan of fat burners so I didn't mention them for weight loss but they are an option of course.
Though I would post what I consider some basics and maybe you guys can add to it or disagree with it but kind of look at what any serious body builder could use to start a diet and supp routine.
Rule # 1 Figure out your BMR. (How many cals it takes to keep you right where you are without gaining weight or losing weight).There are calculators everywhere for this but the best way is to get an idea with the calculator and try it for a week or 2 and find out exactly what you are looking at.
1a) If you want to add muscle start at 500 cals above BMR.
1b) If you want to lose fat start with 500 cals below BMR.
(this will very with individuals but is a good start point)
Rule # 2 Unless extreamly overweight give yourself 1g of protein per lb of your bodyweight and spread it out evenly over 5 or more meals during the day. The rest of cals will depend on what kind of diet you are going to have. Ie/ Ketogenic or 40/40/20 ect..
ex/ 220lb guy wants to lose some fat. Figures it takes him 2600 cals to stay the same. Cuts cals to 2100 a day getting 220g of protein which will equal 880 cals. This leaves 1220 cals to come from carbs and fat. If you want to keep fat to 20% of cals that is 420cals from fat or 42g. This now leaves you with 800 cals to get from carbs.
(This is just an example to give you an idea)
So in order to not make this so long no one will want to read it :)
I will give you my basic supps advice. Please note this is totally oppinion and everyone has a different one on this.
Rule# 1 Try your best to get every nutrient,vitamin, mineral ect ect from real food. Expecially if you are cutting fat because digesting food has a thermogenic value that is often lost or diminished when it comes to drinking a shake or taking a supplement.
Ok Super Basics First what I think every human being should take even if they do not workout. After consulting a doctor of course.
1. Multi Vitamin and Mineral
2. Fish Oil or Omega fats supplement (again get as much as you can within your macros from food)
Now for Body Building
There are many differing views here so please keep in mind I am no doctor but this is what works for me and many body builders.
1. Joint Formula (I know you expect to see a protein shake here but most bodybuilding injuries are to the joints and ligaments. I don't want to go into detail with ever supp in this thread cause I want to keep it basic. This one I will though. Your muscles will adapt to you lifting more and more weight (expecially in the beginning) much faster then your joints will. The problem is it takes 6 months to a year for the damage we precieve as "just soreness" to manifest and by then you may have done permanent damage. Joint Formulas can be found cheap and are a extreamly important to a lifter.
note: the omega supps (fish oil caps) work to help joints too.
2. Here you go I recommend a good Protien shake after working out when it is believed that your body is able to use the nutrients at a greater rate. I use whey blend which is prob the most popular but if you can not tollerate whey another will work too.
Note: If you do not get enough protein spread out through the day you can not magically grow muscle because you drink a shake after your workout. Again get lots and spread it out.
This is a great place to stop if you just want to work out to get stronger and be healthy.
Now lets say you really like lifting and what it can do for you and you want to take it to the next level.
here are some suggestions in order I would use but you can pick and choose from here on out really to your needs and liking.
Creatine (one of my favs as you can tell by my name lol)
There are now many different forms of creatine
Creatine monohydrate is the most scientifically proven and most financially sound product.
I personally like a blend of creatine like I like a blend of whey protein but with most of it being monohydrate.
There are "delivery systems" and some products with all kinds of goodies added to them out there you can try a bunch and find what flavour or buzz fits your fancy.
Many people will not use creatine when trying to lose weight because it makes you retain water and can work against the diaretic effests of some thermogenic products. I personally cycle my creatine product for 3 weeks on when cutting and take the last week off weighing myself the day before going back to using it.
I also take a month or 2 off (usually July and/or Aug) just because when supplimenting with creatine your body is holding much more then it normally would for a long period of time which as mild as it may be like anything I like my body to have time to return to normal for periods as well.
Another great product you may want to look into is EAA or essential ammino acids. These are the ammino acids that your body can not create and must get from food or outside sources. Again there are many products out there as well you can by most of the EAA's in pure powder form.
I really wanted to keep this basic so I am going to stop here. I am not a fan of fat burners so I didn't mention them for weight loss but they are an option of course.