supps. w/ plan.

[rmt99e]

I am thinking about what supps. i want to use in the offseason.

I will go to the gym and lift then go for a run almost everyday.

I am intrested in taking creatine, which i will probablly mix w/ a gatoraid and drink before and then drink again after i workout. Anything else i should add supp. wise?

another Q is if i mix the creatine with my drink in the morning, can i still drink it later in the day and have the same affects?

thanks for helping me

edit*
http://www.saveonsupplements.com/cellmass.html
^ ive heard good about the Ethyl Ester stuff, maybe this would be a good choice for me..maybe i can also just go with the classic mono.

 

[rmt99e]

comeone people! by the way im 16 and training for football.

 

[das79]

At your age I wouldnt take anything other than creatine and protien. Im not sure of what your goals are, Im assuming since you play football you want to put on some more muscle. In which case you need to make sure your eating enough to put on weight. Protien powder will help a lot, but since your running everyday, you need to make sure to eat that much more. Like I said Im not sure of what your goals are, but maybe if you post them you will get more responses.

 

[KIAN]

If you are trying to add mass in the offseason then concentrate on real foods such as:

• whole wheat pastas
• whole wheat breads
• oatmeal (large flaked)
• chicken
• turkey
• extra lean beef
• fish
• high-fibre fruits and vegetables
• cottage cheese
• ANPB (all natural peanut butter)
• flax oil
• nuts
• WATER

If you want to add supplements to this list then go with a high quality protein (whey isolate or higher).

Find out what your current nutritional intake is like first before you run out and start buying supplements.

Basic Metabolc Rate (BMR):
This is how many calories your body requires at a resting position.

• Adult Male:
  BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Use your BMR to determine your daily caloric needs:

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The above values are how many calories your body requires on a daily basis at the specified level of activity to maintain your current bodyweight. The addition of 500 calories per day (3500 total additional calories per week) over your recommended daily requirements will result in an increase in bodyweight of one pound (minimum).

Set your protein intake at a level of one gram per pound of lean body mass. Your fat itake should be kept under 60 grams per day while bulking. Minimise saturated fats and stay away from hydrogenated and trans fats. The remainder of your diet should come from complex, low to medium glycemic rated, carbs.

Make sure you get a high quality source of protein into your body immediately after you workout. If this is in the form of a protein shake, which is ideal, then also add some dextrose and maltodexrin. Follow this up with a balanced meal shortly afterwards. Try to limit your cardiovascular activity in the off-season to make sure your development is at optimum levels.

Your resistance training (weights) should be a minimum of 3X per week. Don't train seven days per week and never train the same muscle groups back-to-back.

another Q is if i mix the creatine with my drink in the morning, can i still drink it later in the day and have the same affects?

NO.
When creatine is added to any liquid it will start to breakdown into creatinine (notice the different spelling). Creatinine is a toxic byproduct of creatine and must be removed from your body. The more creatinine that there is in your body the more stress to your renal system there will be to get rid of it. Creatine, when mixed with a liquid, should be consumed as soon as possible to ensure maximum utilisation.


___________________

KP--Fitness Basics

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[rmt99e]

thank you very much. As for my goals im really looking for alot of power.. Im a runningback and outside linebacker so i want to be explosive..strong and fast.

i weight about 155 (maybe 160) and im about 5'10''.. which is good weight for my height. My BMR calculated from the formula above is 1843.5. 2857 is what i got using moderate exercise for calories. I deffinatley think i do not problem with the eating enough part,anyways.

for supps. now,..get creatine and protein.
I need some help with brands to get. For creatine i guess i will either go with the traditional mono or rather some Micronized stuff (ethyl esther and w/e.). thinking of purchasing from bodybulding.com, heres there list of their Micronized Creatine. http://bodybuilding.com/store/microcrea.htm. What are some good brands? I really need help with this part. For protein i haven't really looked into it so i also need some suggestions.

but i would like to say again that my goal is to overall be stronger and more explosive. that's my intrest. thanks for the help and im looking foward to more suggestions.

 

[KIAN]

Remember that those values which you calculate are for how many calories your body will require on a daily basis at the specified level of activity to maintain your current bodyweight. You will need to increase your caloric intake by 500 calories per day over these values to see gains in bodyweight.

When you are looking at supplements, always look at the nutritional panel and the igredients and not at the flashy, promotional literature usually on the front. Some of the supplements currently on the shelves use very misleading descriptions about their products. Make sure you understand how to use them and what they will do once they are in your body. Don't post a question here asking what a particular supplement does when you have been using it for 4 weeks or I will smack you upside the head

In terms of supplements, protein will be listed as any of the following:

• Bioactive Whey Fraction
• Cross Flow Microfiltration Whey Isolate
• Ion-exchanged Whey Isolate
• Whey Isolate
• Whey Concentrate
• Egg Protein
• Milk Protein
• Casein
• Soy Isolate
• Soy Protein
• Hydrolysed Whey
• Hydrolysed Protein *Avoid this particular form

The ingredient list will show ingredients in their order based on weight. The higher up the list the ingredient is, the more of that particular ingredient is contained within the product. For high quality protein supplements, the carb and fat values should be as close to zero as possible.

If you feel that you won't have a problem meeting your daily caloric requirements then I would suggest that you go with the following protein supplement:

CFM Whey Isolate

If you are determined to use creatine then have a look at the following:

• Ultimate Nutrition Creapure (Monohydrate)
• Scott's Finest Pure CEE - if it is still listed as being 'out of stock' then contact them and see if they are still taking phone orders as that has been the case recently

It would also be an idea to have your BFP (body fat percentage) assessed so that you can monitor your progress and keep your nutritional intake as clean as possible. Your weight range for your height should fall between 141 and 174 lbs. depending on your bodyframe.


___________________

KP--Fitness Basics

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[rmt99e]

Great, thanks once again. I'm looking into those two products. I am sick, so today i went to my doctor..while i was there i threw in a question asking what she thought about creatine. she said don't use it because it's not proven to work.. She is wrong from what i hear

 

[KIAN]

Great, thanks once again. I'm looking into those two products. I am sick, so today i went to my doctor..while i was there i threw in a question asking what she thought about creatine. she said don't use it because it's not proven to work.. She is wrong from what i hear

Ask her to explain the ATP/ADP cycle to you. If she can, then follow her advice.

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KP--Fitness Basics

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[rmt99e]

Ok.. and as for creatine use times.. 30 mins before and after, what about off days.. loading phase?

I looked @ those two. i want the ethyl ester stuff because ive heard good things. but, i would like powder. here's what i found.

http://www.bodybuilding.com/store/hp/ester.html

heres a list of a few more
http://www.bodybuilding.com/store/cee.html


also, i looked on this site for some Protein and this looks convincing
http://www.bodybuilding.com/store/opt/whey.html

suggestions/comments again?

 

[KIAN]

For creatine use on non-workout days, you would use the same dosage rate but with the servings spaced out throughout the day. Loading phase: If you are responsive to using creatine then a loading phase will produce quicker initial results. However, after 4 weeks, your creatine levels will be the same as an individual who didn't do a loading phase. So the decision to load or not will come down to personal preference.

For CEE, the usage is entirely different. Creatine Ethyle Ester individual dosage rates are much smaller and daily dosage rates vary between manufacturers. There is also no requirement for a loading phase. For powder sources, use as you would with regular monohydrate powder. For capsule form, follow the manufacturer's recommendation as it can be anywhere between 2 and 8 capsules. The 'High Power' CEE product you are interested in, I cannot say if it is good or not as the Certificate of Analysis is incomplete. I have contacted them and should hear back within 24 hours so I will post up when I have the complete HPLC test results.



Optimum Nutrition's 100% Whey Gold Standard is a popular 'protein blend' supplement. It is ok if you don't mind artificial flavours and sweeteners. They also sell a 'Natural' version with a slightly higher fat and sugar content but without the artifical flavours and sweeteners. It does, however, have Stevia which is classed as a dietary supplement and enables them to promote their product as being free of artificial sweeteners. The price for both versions is the same - relativiely inexpensive.

A better choice would be Nature's Best Isopure. It costs a bit more than the Optimum but it is a higher quality protein source with lower carb and fat values.


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KP--Fitness Basics

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