advice required on supps & planning

[johndoe1983]

Hi Guys,

New to the board.. good to finally sign up though.. I'm hooked to everyones ideas on this board ;-)
Thought I'd give it a bash & see the comments I can get for the advice I'm seeking.

Quick Stats:
=========
Age: 26
Height: 5.91
Weight: 169
Experience in lifting: Moderate (3yrs)
Experience in cardio: Under moderate (2yrs)
Diet: Reasonably good, stick to low fatty foods, eat 2 to 3 meals a day, depending on time allowance


Here's the question & background..
Always been a big sport fanatic, I try get invovled in everything I can (not professionally, but just for fun)
from football, tennis, swimming, golf, rugby, etc
Now, for the past 3yrs I've been trying to gain muscle naturally, without much supplementation besides for the occasional pre-workout & post-workout & some good whey.

Recently, a friend started commenting about what I SHOULD be taking to increase muscle growth from a "quicker" & "more muscle response" perspective, without heading into the GH/AAS direction.

He said there are a couple of main factors to keep in consideration,
1. BCAA's (very VIP)
2. good quality whey (bad quality will create bad quality muscle)
3. Lots of sleep
4. vitamin B12 (loads of it, injections if even possible prior to workout).

He mentioned 1 or 2 extra things, but seeing I do remember a hottie of a lady walking past.. I lost the plot after point nr 4 which he was talking about.

So, I see this as great advice... BUT, instead of sticking strictly to the above recommendations, I decided to do a bit of shopping myself at my closest supp store where I stocked up on the following. (& this is where I need your thumbs up.... or .... thumbs down comments... I give you all a go ahead to rip me to shreds if u like ;-)

1. Optimum Nutrition - Enteric-Coated Fish Oil Softgels (200), mercury free.
2. Optimum Nutrition - CLA Softgels (90), made with CLA ONE
3. Biogen - Antibiotic Natural Immune Booster.
Not sure if you guys are familiar with biogen, but its just a good immune booster
4. NOW - Liver detoxifier & Regenerator (mainly milk thistle purposes)
5. Optimum Nutrition - N.O Formula-X (180) ... mainly nitric oxide supp
6. USPLabs - JAck3d.. pre supp
7. Anabolic Compound - Superdrol 10
8. Purus Labs - E-pol (another superdrol)
9. Gaspari Nutrition - Novedex XT
10. Optimum Nutrition - Whey gold standard
11. Optimum Nutrition - Casein

ok, first of all... pointers nr 7, 8 & 9 are out.. don't worry as I wont be taking them anytime soon.
When I do decide to use 1 of them, I'll post another .. for the moment, they @ the back of my supp cabinet..

Here's my suggestion,
07:00 wakeup AM --> cardio (no supps)
07:30 post cardio --> oatmeal, whey gold standard, maybe a fruit or 2,
+ Fishoils + CLA + Immune booster +liver detoxifier + Nitric oxide (formula-X)
10:30 Whey Shake @ work
12:00 Meal + Fishoils + CLA + Nitric oxide (formula-X)
14:00 Whey Shake @ work
16:00 Workout @ home (i got gym @ home) or head off to fitness centre + pre-drink (jack3d) + formula X
17:45 Whey Shake @ home post workout
20:00 Evening Meal + Fishoils + CLA
22:00 Whey Casein

I currently gym 5 days a week, swapping my off days around depending on if muscle groups lie too close together.

I know there is no post / cell recovery mentioned in the above. big deal? yes .. no ?

Besides for cell recovery... how does the above look? Comments?
Can I expect "Quicker" growth with the above, eventhough I'm not throwing in more sleep (job doesn't allow), vitamin intake is there... although not vit b12 focussed... whey is good quality according to reviews I did prior to the purchase, so this "would" create good quality muscle if what the guy said is true.

Let me know

 

[Gawd]

Diet: Reasonably good, stick to low fatty foods, eat 2 to 3 meals a day, depending on time allowance

Fix this. I'd say 6 meals a day minimum. Every 2 - 4 hours.
Throw in some high fat foods (good fats), Nuts, Fish, PB, etc.

He said there are a couple of main factors to keep in consideration,
1. BCAA's (very VIP)
2. good quality whey (bad quality will create bad quality muscle)
3. Lots of sleep
4. vitamin B12 (loads of it, injections if even possible prior to workout).

Decent advice, fix diet first. Diet section of the forum is a great start.

1. Optimum Nutrition - Enteric-Coated Fish Oil Softgels (200), mercury free.
2. Optimum Nutrition - CLA Softgels (90), made with CLA ONE
3. Biogen - Antibiotic Natural Immune Booster.
Not sure if you guys are familiar with biogen, but its just a good immune booster
4. NOW - Liver detoxifier & Regenerator (mainly milk thistle purposes)
5. Optimum Nutrition - N.O Formula-X (180) ... mainly nitric oxide supp
6. USPLabs - JAck3d.. pre supp
7. Anabolic Compound - Superdrol 10
8. Purus Labs - E-pol (another superdrol)
9. Gaspari Nutrition - Novedex XT
10. Optimum Nutrition - Whey gold standard
11. Optimum Nutrition - Casein

1. Fish oils are always good. Pick up some Krill Oil if you can.
2. CLA is ok, not necessary at the moment. Save it.
3. Dunno what this is. I just take 4g of Vitamin C a day.
4. If you want a good Liver Supp get Liv.52 (Himalaya Liver Support).
5. NO Supplements are personal preference. Dunno about this one, I'm not a fan of ON though.
6. Jack3d is suppose to be good, haven't tried it. Tried similar products like 1MR and N2KTS which were awesome. N2KTS being the best.
7-9. Yea, Not yet.
10. If you like this protein. I think ON tastes like Crap. MyoFusion if you can afford and want great taste. Whey2Build if you want good value and still pretty good taste.
11. Nothing wrong with some casein before bed. I prefer a Cottage Cheese / PB mix before bed because it satisfies my hunger.

Here's my suggestion,
07:00 wakeup AM --> cardio (no supps)
07:30 post cardio --> oatmeal, whey gold standard, maybe a fruit or 2,
+ Fishoils + CLA + Immune booster +liver detoxifier + Nitric oxide (formula-X)
10:30 Whey Shake @ work
12:00 Meal + Fishoils + CLA + Nitric oxide (formula-X)
14:00 Whey Shake @ work
16:00 Workout @ home (i got gym @ home) or head off to fitness centre + pre-drink (jack3d) + formula X
17:45 Whey Shake @ home post workout
20:00 Evening Meal + Fishoils + CLA
22:00 Whey Casein

Someone else can rip this apart better but needs to be fixed. Too many shakes btw.

 

[johndoe1983]

Fix this. I'd say 6 meals a day minimum. Every 2 - 4 hours.
Throw in some high fat foods (good fats), Nuts, Fish, PB, etc.


Decent advice, fix diet first. Diet section of the forum is a great start.


1. Fish oils are always good. Pick up some Krill Oil if you can.
2. CLA is ok, not necessary at the moment. Save it.
3. Dunno what this is. I just take 4g of Vitamin C a day.
4. If you want a good Liver Supp get Liv.52 (Himalaya Liver Support).
5. NO Supplements are personal preference. Dunno about this one, I'm not a fan of ON though.
6. Jack3d is suppose to be good, haven't tried it. Tried similar products like 1MR and N2KTS which were awesome. N2KTS being the best.
7-9. Yea, Not yet.
10. If you like this protein. I think ON tastes like Crap. MyoFusion if you can afford and want great taste. Whey2Build if you want good value and still pretty good taste.
11. Nothing wrong with some casein before bed. I prefer a Cottage Cheese / PB mix before bed because it satisfies my hunger.


Someone else can rip this apart better but needs to be fixed. Too many shakes btw.

Thanks Bud, all the advice is much appreciated.

As for the diet, any suggestions. Currently, my diet consists out of rotating Steamed chicken (no oil/butter), steamed veggies (all types, rotating to keep it interesting), brown rice, fish, lean mince, tuna, cottage cheese, fruit mixes...
I know the above seems boring, but I've been able to stick to it for the past 2 yrs. I did let go during the christmas period as the family was up in Johannesburg (where I reside) and felt in the celebratory mood ;-) Straight after, back to the same diet as displayed above.
1 Thing I do need to look out for is my Coffee intake. Caffeine is ok i suppose, but with 2 brown sugars and milk... not the best, will look into a diff method on this.

As for the amount of shakes/whey... You are probably right, the amount of whey is probably exagerated.. and I should DEF lower the intake.. Although, if i do... to what amount (shakes per day, & exactly what time frames are best)...

As for the fish oils.. thanks for the Krill oil suggestion, I'll def pick that up after I read up about it after work today.. Only reason I take the fishoils is for cholesterol levels. If comparing the Krill vs. O.N Fishoils (omega 3 based), what (out of the top of your head) are the main differences... is it just the levels of omega 3? Or does Krill contain different to what the O.N supp i bought has?

I've taken the O.N Nitric Oxide before, have also taken the BSN Nitrix... comparing the 2, O.N looses by a mile!
Pro's of O.N Nitrix
1. vascularity

Cons of O.N Nitrix
1. Bloated feeling
2. Gassy (i know its not something you wanna hear, but its the truth)
3. Headaches
4. Big pills / hard to swallow

Jack3d is good, better than N.O explode from BSN or Gaspari Nutrition superpump... Although 1 thing is, I am quite vulnerable to anxiety attacks.. Jack3d does seem to decrease my tolerance to this.. making me have more than 1 anxiety attack during my workout period... not that I mind it... but I will be investigating my blood levels currently.. (pressure/cholesterol)

any comments on the above?

 

[johndoe1983]

BUMP

Any suggestions/comments to the above?

 

[skyling35]

BUMP

Any suggestions/comments to the above?

Whats your question. I read your post, but guess I missed the question.

 

[bren565]

injecting b12? wtf? k... so... wheres ur primo , deca, and masteron? lol i dont know who the hell told you to inject b12, thats way to intense to say ur doing things ' naturally ' jeeze man. dont do that not worth it.