Sup guys, ive been going to the gym lately (1 month now) and i use some suplemens to help me out on my development, i have a particular question to ask im using creatine the lab is muscletech and the name is "cell-tech" hardcore, if anyone that goes to the gym and actually knows about suplementes can you tell me a cycle and how to take it, thank you appreciate it.

steroids idk pop a couple pills see what happens Yellow_Flash_Colorz_PDT_04

I already have a small dick and a fucked up liver from drinking, i dont want any more problems.

During workout days, take it pre and post workout, During off days, once either in the morning or before bed. Some creatine's say to load up for the first week or two, but there is no sense in it, only wastes your money. Your body can only use so much creatine, and overloading get's half of it pissed out. Take for at least 30 days, but no more than 60. Cycle off for 30 days, and start again. Get you some fish or flax seed oil, and milk thistle for liver health. And drink a ton of water when on the creatine. That is the one thing people don't do enough when taking it. Cell tech is good stuff, but can be kinda rough on the gut after a few weeks. If you find that you can't handle it for that long, just get some good creatine (the monohydrate kind) and mix it with grape juice or gatorade. It needs healthy sugars to have full effect, but cell teck already has enough of that in it.

Id recommend carrying a water bottle with you all day everyday if you can and keep it full at all times, if you're seroius about getting in shape you'll find that yoru water intake is going to double for a period till your body adjusts accordingly.

Baldy thank you.

I am taking Myoplex deluxe for the protein part in suplements, with milk and bananas, half a bag in the morning and half a bag post work out.

Im also taking liquid l-carnitine, two spoons pre-work out (cardio).

Now, im taking 1 spoon of creatine pre-workout, i thought the load up fase was for 8 days, but ive heard that you have to take it post-work out too, but i need it for maxium output of energy thats why i take one spoon pre-workout.

I´ll try it like you say post and pre-workout, now, the quantity should be 1 spoon pre and post??, and i know wat you say there, im having the runs even more often ROFL. Oh and im drinking 2 Litters of water to 3 every day.

Quite frankly your money could have been spent elsewhere. Any and all muscletech supplements are extremely overpriced, that is not opinion it is fact.

The most important supplement is food. You don't grow in the gym. I'll repeat that. You don't grow in the gym. You grow at home when you eat. In order to properly benefit from weight training you have to eat 5-6 times a day, meaning every 3 hours.

Carbs = Energy

Protein = Muscle Growth

Good Fat (mono and poly unsaturated fats) = Energy and nutritional balance


Judging from the pics I've seen of you on n00bfest I'd say your on the skinny side for your height so you need to up your food intake. That means good foods not shit like McDonalds. If you need an outline I can point you in the right direction.

As far as working out is concerned the faster you get in the gym and out and back home and eating the better. You don't need to do 20 sets of 12 reps for every bodypart. Stick with compound exercises, perfect your form, and work on your intensity. If your serious I can give you a basic outline. A lot of people lift wrong and its best to youtube exercises and learn proper form especially for the important lifts such as squat, deadlift, and bench (actually you shouldn't even be doing barbell flat bench).

Supplements are the last thing of importance in any routine. They may contribute to MAYBE 2-4% of any gains made. Food and sleep are #1 and proper training is #2.

That being said the only supplements you need are:

1) Multi vitamin
2) Fish Oil
3) Whey Protein
4) Creatine (maybe)

If you want I can tell you what I take. I take a pre-workout supp called Jack3d that has creatine among other things in it that will give you the mindset to blast through your workouts.

I could write 10 pages on what to do but usually no one listens and go and make all the nub mistakes so I don't like to waste my time.

It's a lifestyle change for most people. Where most people make the mistake is believing that the gym takes up the most time but really its the food preparation, making the time to eat and getting enough sleep.

It's not very complicated but you have to WANT to do it.

If you want help just ask.

Ok i understand now, thx vision, thing is that im eating correctly almost just white meat )no pun intended), not red meat, im not eating 6 meals a day, more like 3 plus 2 protein shakes in between, i know they are so called "meal replacements" but i just cant eat that much nor i have the time rofl.

I have a personal trainer, i can affort it, thing is that the dude doesnt suggest to take on creatine that much, he´s like you, he says that we need to rely 80% on the food, the exercises hes putting, they just leave me all pummeled up like if i got ran by a train or something, he always watches my posture when doing said exercises.

Thing is that he doesnt like creatine or his trainees to take creatine but he left that desition to me and i think that creatine is a very good workout enhancer, ive took it before when i was buff and build and it just gave me the energy to keep on going, but my trainer is true, if you just stop then the bufiness given by the creatine just wears off, thats why i need to know how too take it and the cicles, im liking baldy´s idea load my shit up for 2 months, but i need to know the quantity in spoons to continue with this idea.

Now those pictures are like 2 months before, im slimer and a starting to get build up, now, if you can get me that shit youre saying that it just booms you up like an animal this Jacked thing, please give me the details so i can look it up at austin next week, and if you can tell me how to use it it would be good.

TTYL

I'll just add my situmuation on here since I've been thinking about it.

I've been working out at the gym for 2 weeks so far this will be my 3rd. I'm going regularly with someone who knows their shit about the exercises. I've just been focusing on how to get a routine going and my FORM, keeping a journal of what I do and JUST started keeping tabs of what I eat.

My main question is about eating. I eat like a bird, but I've just consciously started substituting times I would normally snack on something with a piece of fruit, maybe turning down desert and I don't go to fast food at all anyways. But I just want to know more about the 6 meals a day, how to proportion it and WHAT TO EAT?? There's just so much info, it's hard to get a foundation going.

I'm picking up on the exercise portion, just looking for help/info/sources on eating.

I don't really worry too much about what I eat.

You don't want to avoid red meat ENTIRELY, just cut way down. Thinks like chicken and tuna are better for you because they're lean.

I should probably try a meal plan to optimize how my workouts go but I'm athletic as F*CK, I just need a bit more bulk.

How old are you? My guess is under 24.






Eating is the biggest killer for most people, that and OVER-exercising. It's very easy to come up with excuses for not eating usually people are too busy with school, work, family or they go out drinking and well some people cant say no to junk food and sweets.

Personally, I've always been a huge eater and a lot of my friends hate me for it. I've gone to all you can eat places and eaten 10 full plates of food or all you can eat wing night and eat 50-60 wings no problem. There are 3 bodytypes (ecto, endo, meso) and no one is exactly one bodytype but I'm as close to an ecto as anyone can get. However due to injuries (sustained outside of the gym), "old age laziness", and intense disliking of cardio I have to watch what I eat now but I cut out all crap years ago. My biggest problem is eating too much natural peanut butter before bed.

What I'm trying to say is that everyone is different and what works for one person doesn't work for another. I used to have to eat 5000 calories a day just to gain a few pounds and it still pisses me the F*CK off when i'm cruising the weight training forums and see diets of guys over 200 lbs and they eat less than me. One reason I stopped trying to get big is I realized the amount of food that I'd have to eat would be insane.

Some basics of eating that I follow:

1) 1.5-2g of protein per pound of bodyweight (30-50g per meal)

2) depending on goals 1.5-2.5g of carbs per pound of bodyweight (unless on a special diet)

3) Cut out saturated fat and trans fat entirely ( i cut fat off my chicken and steaks)

4) Eat good fats from Fish oil caps / flax seed (limited due to being a phytoestrogen) / cook food with olive oil or peanut oil / natural peanut butter

5) Carb cut-off 4-5 hours before bed. Carbs are used by the body for energy, you don't need energy when you sleep and your body will store this unused energy as fat. Eat good fats in your last meal, for me I eat natty pb and apples. NOTE: Your body needs good fats for proper nutritional balance. Good fats are just a different type of energy source which your body burns more slowly so it's best to eat them around bedtime.

6) I eat red meat. Sometimes I cut down but I've never cut it out of my diet. My body used to crave it, I would actually go nuts if I didn't eat red meat at least once every 2 weeks. I usually save steaks for days I do squats since these are my hardest workouts and steak is the best for recovery and building muscle.

7) 2 hour window. After weight training for 45-60 minutes there is a 2-hour window where your metabolism is sped up and you can pretty much inhale a crap load of food. I try to get 3 meals in this window all very high in protein with the first one very high in carbs to resupply my energy levels and the other 2 with moderate carbs. Stay away from fat after workoing out because it slows digestion which is not desired when your body needs to replenish itself.

8) I have attempted to eliminate any and all trans fat from my diet. I read labels and don't buy anything with hydrogenated or partially hydrogenated oils because if they contain these then they have trans fat even if it says 0g trans fat, it's a loophole that says they don't have to report the trans fat if it contains less than .5g per serving

9) I limit my intake of high fructose corn syrup. I don't argue with people about it, it's just a choice I've made. I understand the process and I personally believe if abused can lead to obesity. About the only thing I eat at home with it is ketchup.



This is for you deepslit:

5-6 meals a day.

I normally only get in 5 meals plus the insane amount of EAAs and gatorade I drink while I workout but my meals are very big compared to most peoples.

First you need to define your goals. Right now I'm on a very advanced training protocol called DC training and I need to eat a crap load so I don't overtrain. Many lifters say you can't overtrain just undereat. I don't know if that's true but I know looking around my gym that most people don't eat enough.

How to divide the protein and carbs:

bodyweight x 1.5-2

so for me I weigh 177lbs, I gained 5lbs over the last 4 weeks due to my new protocol.

so i am shooting for 265.5 - 354g of protein and the same for carbs which lean towards the high range since I'm trying to gain weight. Some people inhale 3g of carbs per pound of bodyweight or more but for me personally I just gain fat which I've already noticed happening this past week but it's mainly due to me not doing any cardio due to nagging injuries and fear of turning something minor into something serious.

This is what I normally eat the past month:

Meal #1 - blender

2 cups of skim milk

Either:
2 servings of egg whites and 1 serving of whey protein OR
2 servings of whey protein ( for days after I workout )

1 serving of oats
1 serving of cyclogainer ( a type of weight gainer which contains 26g of carbs and 12 g of whey protein)

Meal #2 - Pre Workout / Intra Workout

1 serving Purple Wraath
1 serving Xtend
1 serving Primal EAAs
1-2 servings of powder gatorade (cheaper and BETTER than the liquid stuff)

Meal #3 - Post Workout - blender

2 servings of skim milk
2 servings of cyclogainer
2 servings of whey protein
40-50g of waxy maize starch

Meal #4 - 45 minutes after Meal #3 - blender

2 servings of skim milk
1 servings of oats
2 servings of whey protein

Meal #5 - 120 minutes after #4

.5lb of chicken breast ( 1 breast)
Mac and cheese (box contains 3 servings i just try to eat half)

Meal #6

same as #5 and I try to finish the mac and cheese
unless it's too close to bed now I'm starting to cut out the mac and cheese

Meal #7

either another .5lb of chicken breast and natural peanut butter OR
peanut butter and apples


Off days

I stick with the same meal #1 and the rest of the day I eat all solid foods similar to above.


Good Carbs (These are what I mainly eat)

Oats (every morning for like the past 5-6 years at least)
Wheat pasta (not so much cuz I got sick of it)
Brown rice
Sweet Potatoes
I went back to mac and cheese cuz it's easy to count the calories from the box

I like to think the good carbs I eat like oats help to offset the amount of meat I eat. The latter raises cholesterol and the former lowers it.


I'm sure it looks all rigid and stuff but I'm pretty lenient and I'm not as strict as I might be coming off. This has been a gradual progression that has been years in the making. I have a lot of sleep problems so I'm not on a schedule right now partially why I'm up right now and writing all of this so I sometimes stay up more than 16 hours per day so I have to eat that 6th or 7th meal.

Also, when I go out with my friends all bets are off. I consider it a treat and eat just about anything within reason. One reason I don't eat out much is that I could drop $50 easy on one meal and still walk away hungry depending on the restaurant and most restaurants cook shitty food and I really only like to eat at higher end places.

The most important time to eat is before you workout and after. Before make sure you get a lot of good carbs in so you have a lot of energy for your workout usually 90-120minutes before you workout depending on how many carbs and what type of carbs. Afterwards eat a lot of protein and carbs and stay away from fat.


Like I said I could write 10 pages on this stuff and I haven't even discussed what supplements I take or cardio or other types of training which most people including myself neglect.

None of this means anything if I'm some punk so here is some info on me:

Just coming off of a lot of rehab and maintenance weight training and still not doing cardio

Current goals are strength and mass

5'11" about 177lbs (gained 5 lbs in the past 4 weeks)

Some lifts and my squats are at or below parallel none of that partial bullshit 95% of guys in gyms do:

Back Squat ( powerlifting stance) = about 350lb (abandoned regular squats da few months ago due to nagging knee injury from football)

Front Squat max 245lb

parallel box squat max about 315lbs

Front Box Squat 185x10

deadlift 415 with straps / 385 without straps (about to blow past this)

best bench about 5 years ago 225x10 put my max around 320.

bench now 185x14 just did it today. Due too excessive shoulder strain I don't plan on benching heavy anymore.

best weighted pullup bodyweight (160lbs) +90lbs ( not even close to that right now )

best dips bodyweight + 80lbs for reps ( no where close to that now due to shoulder strain)


Nothing spectacular at a glance but when looking over the rehab I've done from my shoulder and knee I'm back on track on reaching my goals which are:

squat 3x bodyweight
deadlift 3x bodyweight
bench 225x20-25 times

tl;dr

I know what I'm talking about.

TELL ME ABOUT THE JACKED STUFF PLEASE GOD DAMNIT.

Oh that's easier, if your penor gets even smaller than it is you might want to stop taking it.

Yeah I'm under 24, and one of my bigger problems is I over-exercise.

Anyway, I too know what I'm doing, and 1 of the 2 guys I work out with is a professional basketball player, the other one is a personal trainer and former varsity tennis player and member of the rowing team. We gooooood.

jack3d

http://www.bodybuilding.com/store/usp/jacked.html

jack3d has creatine in it among other things and overall is one of the best pre-workout supplements out there. I've had it since it's release and it hasn't lost it's effect yet. I take it and within 10 minutes and hyped and ready to get in the gym.

If your into trying supplements the best ones to look into are recovery supplements such as EAAs and beta alanine. In my opinion these are the 2 best non-essential supplements I take other than jack3d.

The best stores to buy supplements from are either nutraplanet or bodybuilding.com depending on whose cheaper and if you order enough for free shipping. I usually buy from nutraplanet but bodybuilding.com has started to become cheaper in price. I also just tried trueprotein.com for their cheap ass whey protein and cyclogainer and I love them.

Man...all this sounds like an unholy amount of work. Here I was thinking about buying this - http://www.bayoufitness.com/total-trainer-dlx hoping to look like Rambo in a couple of months :(

You don't need to take supplements to get ripped just need to eat right and work out. that is all I have done and I am 5'11 185 with only 10% body fat. I have never taken a supplement before.

it's really not, I've heard potheads talk about bongs that were more complicated.

Your also military so your activity level is higher than the average american.

I'm not disagreeing with you as I believe too that supplements are unnecessary and are a very small part of the equation but at the same time military personnel can and should be held at a higher standard than regular americans.

I just laughed so hard that I'm going to start going to a gym.