New to the forums, looking for some advice...

StrikeAnywhere · 02-02-2007, 04:11 AM

Hi, first post here.

I'm looking for some advice on which supplements I should be looking into, I know a lot of the basics from research and speaking to coaches etc..

I'm 6'5, around 190ibs, I workout 4-5 days a week, alternating muscle groups and usually supersetting the groups I work with. I do cardio work etc etc. All my routines are talked out with multiple trainers at my college.

I'm taking Optimum Nutrition Pre-Load Creatine Powder right now, 100% whey protein, and usually a powerbar protein plus on occassion. My diet is extremely healthy, from what I read I'm taking in the right amounts of everything. So I just want to hear from other sources what else I can do and what I should look into/ what are the best products out there for me to use.

What I'm looking to attain is muscle growth with tone, I've been doing well so far, but I'm just really interested in seeing what is out there that can help push me that much further.

I'm really just going for tone/strength, getting huge isn't a primary goal, getting ripped is haha.

Thanks for any advice you can give me.

**Trick D** · 02-02-2007, 04:25 AM

Welcome to the site. With your body structure it would never hurt to pack on pounds. You probably have a very fast metabolism so when you gain weight, it should be majority muscle unless other body styles. Getting your diet right and managing calories and working out is where it is at. Tell us how many calories and show us some pics and we can steer you in the right direction.

**powerman2000** · 02-02-2007, 04:40 AM

You gotta have a good multivitamin.

StrikeAnywhere · 02-02-2007, 04:42 AM

I'll try to get some pics up soon, camera is lost in the hell that is my apartment haha.

I'm not too sure on my metabolism, I used to be overweight around 3 years ago, but I've really burned all that since I started into constant exercise.

I'd say on an average day I take in maybe...3k-4k calories, it's really hard to guage since I do eat 2 meals a day at my college eatery (and they refuse to give me nutritional information...) but what I eat there is typically just a whole weat wrap with turkey/veggies/swiss cheese. I do not vary my meals often at all, my eating regimen is pretty strict, so other foods I typically eat are canned tuna/fish steaks of different kinds of fish, whole grain pasta, oatmeal.

But yeah I'd say a normal day would be:

2 packets of "healthsmart" oatmeal in the morning with water not milk so: 260 calories
1 tall glass of orange juice (120 cals or so)
1 tall glass of no-sugar green tea (0 cals)
1 powerbar energy bar pre-workout (230 cals)
1 serving of optimum nutritions pre-load creatine complex pre workout(160 cals)
1 sugar free red bull (10 cals)
Multiple bottles of water at the gym (0 cals)
1 bottle of Propel Fitness Water w/ calcium (25 calss)
1 powerbar protein plus post workout (320 cals)
2 servings of the creatine complex post workout (320 cals)
1 serving of 100% whey protein (150 cals)
2 whole wheat wrap w/turkey,swiss,lettuce,tomatoes,carrots (not sure on cals)
1 can of low sodium tuna mixed with salsa (100 cals)
1 serving of creatine complex (160 cals)
1 serving of 100% whey protein (150 cals)
1 salad of lettuce, carrots, tomatoes, cucumber, spinach, black beans (not sure on cals, no dressing added)

So around 1960 calories there, not counting the wraps which I can't get the nutritional info for and the salad as well.

I hope that aids any advice. Thanks for your reply!

StrikeAnywhere · 02-02-2007, 04:43 AM

I take a "One-A-Day All Day Active Energy" multivitamin in the morning, it's supermarket bought so I'm really iffy on it, any advice on a better choice would be most appreciated.

**DarkFalcon** · 02-02-2007, 05:30 AM

Great detail for an intro bro, nice work. I'll comment asap on the supp's but for now welcome to IM!

**powerman2000** · 02-02-2007, 05:46 AM

Quote:

Originally Posted by StrikeAnywhere

I take a "One-A-Day All Day Active Energy" multivitamin in the morning, it's supermarket bought so I'm really iffy on it, any advice on a better choice would be most appreciated.

I personally prefer the whole food source type of multivitamins.

**skelooth** · 02-02-2007, 02:34 PM

I think all supplements are a waste of money. The only thing I consider "essential" are a multi and whey protein+carbs
.

RB12 · 02-14-2007, 03:00 PM

come now skell, while most of it is snake oil, admitadly, there are some descent things to try.

Essentials: multi, fish oil, protein

If you got that under control and want to add some things, knowing that supps are the 1% and diet and training make up the other 99% of the equation, I am partial to the products from MAN. Two of my favs are Clout (which unfortunately does not really taste good, but it is fantastic for strnegth endurance and recovery) and Body Octane (which tastes great). BO can be stacked with Clout, but you can also stack it with creatine or orotine (MAN's creatine). BO can provide a great pump and really supresses lactic acid to increase both aerobic and anaerobic endurance

EzyRyder · 02-16-2007, 10:45 PM

Green tea (not really a supplement, imo), whey, fish oil, multi, and something to support your immune system imo are all good for basics... I can get you a discount on some good protein also, if your low...

**A.FreeRadical** · 02-16-2007, 11:50 PM

I suggest you get somemore real food into your diet. I don't know what is in your power bars, but most of those that I have seen are not good from a health standpoint. The wrap, the tuna, and salad are ok, but that is a small part of your total calories. (btw, a 6oz can of tuna is aobut 200 calories, not 100.) I dont' know heartsmart packets of oats, but Quaker Old Fashioned is one of the best, no sugar, low glycemic oats on the market.

You should be eating more vegetables, more meat protein and possibly some whole grains. Get your diet in order, take a multi and a few scoops of whey, some creatine and you should be good to go.

Good luck.

*

**DJSTARER** · 02-18-2007, 04:25 PM

based on the build of this particular lifter, I would recommend a different split all together along with about double the food intake.

**Ikaika** · 02-18-2007, 04:48 PM

Quote:

Originally Posted by powerman2000

I personally prefer the whole food source type of multivitamins.

You guys should check out New Chapter's multis...whole food based and really not too terribly expensive the way BPF made them out to be.

StrikeAnywhere · 02-24-2007, 06:51 AM

Jeez haven't had time to respond in a while college classes taking it's toll but I've kept up with responses. Under a few of your recomendations I started taking in a fair amount more calories, loaded up on veggies/fruits and added a bit more protein to the diet, good results so far.

Still hitting that cap though, haven't had the strength gains I've shown in the past, bench/military press are pretty static right now weight wise so I'm cycling them off because I haven't been able to add more weight.

In any case thanks for all the advice and sorry I'm not here to post more often, just busy a lot.

Also, for those interested I began taking Animal Pak/Green Tea extract for some multi as well as some niacin and Im finding a lot more focus/energy during my workouts, but the niacin/green tea really tends to make me sleepy around 5pm (my workout being 12-2pm) So not sure what that is, but the animal pak really is doing a lot vitamin wise, too many god damn pills though lol.

**Ikaika** · 02-24-2007, 11:13 PM

Quote:

Originally Posted by StrikeAnywhere

too many god damn pills though lol.

I second that.

**DJSTARER** · 02-25-2007, 12:19 AM

are you training your lower body?

**Ikaika** · 02-25-2007, 02:27 AM

Quote:

Originally Posted by DJSTARER

are you training your lower body?

Standard college workout does not include legs kthx...you should know this, aren't you IN college?

satyricon · 03-02-2007, 02:48 PM

if you want to get bigger you should workout harder but less frequently like 2-3 days a week.lay off the red bull it bad stuff and like the other guys said get more whole foods in and drink your milk it wont make you fat if your routine is good.more squats and power cleans/push presses will do wonders for you strength and metabolism.the less frequent workouts should help keep your schedule a little more tolerable too, I work a construction job and its helped me alot. search Bill starr,Ed Coan orIronmind online for some good info.

02-02-2007, 04:11 AM	#1
StrikeAnywhere New Member Join Date: Feb 2007 Posts: 12 Recipes: 0 Rep Power: 0	New to the forums, looking for some advice... Hi, first post here. I'm looking for some advice on which supplements I should be looking into, I know a lot of the basics from research and speaking to coaches etc.. I'm 6'5, around 190ibs, I workout 4-5 days a week, alternating muscle groups and usually supersetting the groups I work with. I do cardio work etc etc. All my routines are talked out with multiple trainers at my college. I'm taking Optimum Nutrition Pre-Load Creatine Powder right now, 100% whey protein, and usually a powerbar protein plus on occassion. My diet is extremely healthy, from what I read I'm taking in the right amounts of everything. So I just want to hear from other sources what else I can do and what I should look into/ what are the best products out there for me to use. What I'm looking to attain is muscle growth with tone, I've been doing well so far, but I'm just really interested in seeing what is out there that can help push me that much further. I'm really just going for tone/strength, getting huge isn't a primary goal, getting ripped is haha. Thanks for any advice you can give me.

02-02-2007, 04:40 AM	#3
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	You gotta have a good multivitamin. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

02-02-2007, 02:34 PM	#8
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,202 Recipes: 0 Rep Power: 158	I think all supplements are a waste of money. The only thing I consider "essential" are a multi and whey protein+carbs . __________________ http://loseover100lbs.com/misc-f7.html

02-16-2007, 11:50 PM	#11
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	I suggest you get somemore real food into your diet. I don't know what is in your power bars, but most of those that I have seen are not good from a health standpoint. The wrap, the tuna, and salad are ok, but that is a small part of your total calories. (btw, a 6oz can of tuna is aobut 200 calories, not 100.) I dont' know heartsmart packets of oats, but Quaker Old Fashioned is one of the best, no sugar, low glycemic oats on the market. You should be eating more vegetables, more meat protein and possibly some whole grains. Get your diet in order, take a multi and a few scoops of whey, some creatine and you should be good to go. Good luck. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

02-18-2007, 04:25 PM	#12
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,050 Recipes: 0 Rep Power: 114	based on the build of this particular lifter, I would recommend a different split all together along with about double the food intake. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-02-2007, 04:42 AM	#4
StrikeAnywhere New Member Join Date: Feb 2007 Posts: 12 Recipes: 0 Rep Power: 0	I'll try to get some pics up soon, camera is lost in the hell that is my apartment haha. I'm not too sure on my metabolism, I used to be overweight around 3 years ago, but I've really burned all that since I started into constant exercise. I'd say on an average day I take in maybe...3k-4k calories, it's really hard to guage since I do eat 2 meals a day at my college eatery (and they refuse to give me nutritional information...) but what I eat there is typically just a whole weat wrap with turkey/veggies/swiss cheese. I do not vary my meals often at all, my eating regimen is pretty strict, so other foods I typically eat are canned tuna/fish steaks of different kinds of fish, whole grain pasta, oatmeal. But yeah I'd say a normal day would be: 2 packets of "healthsmart" oatmeal in the morning with water not milk so: 260 calories 1 tall glass of orange juice (120 cals or so) 1 tall glass of no-sugar green tea (0 cals) 1 powerbar energy bar pre-workout (230 cals) 1 serving of optimum nutritions pre-load creatine complex pre workout(160 cals) 1 sugar free red bull (10 cals) Multiple bottles of water at the gym (0 cals) 1 bottle of Propel Fitness Water w/ calcium (25 calss) 1 powerbar protein plus post workout (320 cals) 2 servings of the creatine complex post workout (320 cals) 1 serving of 100% whey protein (150 cals) 2 whole wheat wrap w/turkey,swiss,lettuce,tomatoes,carrots (not sure on cals) 1 can of low sodium tuna mixed with salsa (100 cals) 1 serving of creatine complex (160 cals) 1 serving of 100% whey protein (150 cals) 1 salad of lettuce, carrots, tomatoes, cucumber, spinach, black beans (not sure on cals, no dressing added) So around 1960 calories there, not counting the wraps which I can't get the nutritional info for and the salad as well. I hope that aids any advice. Thanks for your reply!

02-02-2007, 04:43 AM	#5
StrikeAnywhere New Member Join Date: Feb 2007 Posts: 12 Recipes: 0 Rep Power: 0	I take a "One-A-Day All Day Active Energy" multivitamin in the morning, it's supermarket bought so I'm really iffy on it, any advice on a better choice would be most appreciated.

02-02-2007, 05:30 AM	#6
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Great detail for an intro bro, nice work. I'll comment asap on the supp's but for now welcome to IM!

02-14-2007, 03:00 PM	#9
RB12 Amateur Join Date: Oct 2005 Location: Motor City Posts: 89 Recipes: 0 Rep Power: 4	come now skell, while most of it is snake oil, admitadly, there are some descent things to try. Essentials: multi, fish oil, protein If you got that under control and want to add some things, knowing that supps are the 1% and diet and training make up the other 99% of the equation, I am partial to the products from MAN. Two of my favs are Clout (which unfortunately does not really taste good, but it is fantastic for strnegth endurance and recovery) and Body Octane (which tastes great). BO can be stacked with Clout, but you can also stack it with creatine or orotine (MAN's creatine). BO can provide a great pump and really supresses lactic acid to increase both aerobic and anaerobic endurance

02-16-2007, 10:45 PM	#10
EzyRyder Pro Stature Join Date: Jul 2006 Posts: 743 Recipes: 0 Rep Power: 71	Green tea (not really a supplement, imo), whey, fish oil, multi, and something to support your immune system imo are all good for basics... I can get you a discount on some good protein also, if your low...

02-24-2007, 06:51 AM	#14
StrikeAnywhere New Member Join Date: Feb 2007 Posts: 12 Recipes: 0 Rep Power: 0	Jeez haven't had time to respond in a while college classes taking it's toll but I've kept up with responses. Under a few of your recomendations I started taking in a fair amount more calories, loaded up on veggies/fruits and added a bit more protein to the diet, good results so far. Still hitting that cap though, haven't had the strength gains I've shown in the past, bench/military press are pretty static right now weight wise so I'm cycling them off because I haven't been able to add more weight. In any case thanks for all the advice and sorry I'm not here to post more often, just busy a lot. Also, for those interested I began taking Animal Pak/Green Tea extract for some multi as well as some niacin and Im finding a lot more focus/energy during my workouts, but the niacin/green tea really tends to make me sleepy around 5pm (my workout being 12-2pm) So not sure what that is, but the animal pak really is doing a lot vitamin wise, too many god damn pills though lol.

02-25-2007, 12:19 AM	#16
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,050 Recipes: 0 Rep Power: 114	are you training your lower body? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

03-02-2007, 02:48 PM	#18
satyricon Amateur Join Date: Dec 2006 Posts: 36 Recipes: 0 Rep Power: 0	if you want to get bigger you should workout harder but less frequently like 2-3 days a week.lay off the red bull it bad stuff and like the other guys said get more whole foods in and drink your milk it wont make you fat if your routine is good.more squats and power cleans/push presses will do wonders for you strength and metabolism.the less frequent workouts should help keep your schedule a little more tolerable too, I work a construction job and its helped me alot. search Bill starr,Ed Coan orIronmind online for some good info.