hey guys...i started weight lifting again this past summer..and i'm just not seeing the results wanted...i used to lift about 5 years ago heavy..but i stopped and lost all that i had...so i'm back at it again...i go the the gym about 3-4 days a week...what i wanna know if any of you guys use supplememnts...as of know i don't use anything and never have...when talking with some of the other guys at the gym everyone seems to use supplemets like N02 or muscle milk or some type of protein drink..etc

does anybody have any advice on using supplements??? i have been reading into products like N02 and the like..seems like it works good...

help me out here

 

I used to take this stuff back in the day.....now Im more conservative, although there are NO negative sideeffects if properly used. Dont listen to people who and not educated and misinformed about supplements.

Anyway, my advice....dont take any drinks, pastes, milks, shakes, and bakes. Do NOT use premade products. Use only 100% pure whatever you are taking.

I took L-Glutamine, Creatine, Ion Whey as major supplements. When you buy ready made products, they are loaded with dextrose, and make you "feel" liek they are giving you energy, where in reality, you got nothing but a sugar high.

I have a lot of knowledge in this field, so if you have any questions, I will gladly help you out, and provide backing to all my statements.

What are you trying to do? Bulk or Cut? Lose weight??

Also, if you do decide to use something, Ill will tell you where to get it, and recommend what to get.... Supplements are a RIP OFF if you buy them at the wrong places.

 

Protein Powder.
Protein is the most important thing for your body, second only to water!

Also, instead of blowing cash on 'supplements', try switching up your routine regularily.
ie: If you work Back and Bi on the same day, then essentially you are going to work your Back first, then your Bi's. Seeing as how most Back exercises involve your Bi's, your arms will be tired by the time you start doing curls. In this case, switch your routine so that you aren't working your Bi's on the same day as your Back. You will have more energy in your arms, and be able to lift heavier, producing bigger results. The same goes for Chest/Tri.
Or you can try varying your number of sets/reps in your workout. I used to do 4 sets of 10 to 12 reps for my execersises, and was at a plateau for a long time. Recently, I switched to 3 or 4 sets of 7 or 8 reps. By doing this, you can lift heavier, and produce different results (I have been able to increase the weight on everything I do by an average of 25-30%). Essentially, my old routine was Endurance training, and my new routine is Strength training.
You can try doing a bit of cardio on every gym day, or you can do weight days and heavy cardio days seperate.
There are limitless variation to mix things up, but that is something you should look into... mixing things up!
Give it a whirl, and see if this helps you produce new results

 

I've gotten really good results with Nitro and Cell Tech stack but I've seemed to achieve the same results without them also.

I would recommend a good diet and excersise plan before dropping $$ on supplements.

 

Because nitro/cell tech is snake oil. Its nothing but sugar. Each serving has over 50g of dextrose, thus giving you the illusion of greater strength. That much dextrose is the equivalent of drinking a 2 liter bottle of espresso.

Not to mention, their serving sizes are massive, so you waste more, and buy more. Dont ever use their products.

 

NFRs2000NYC

I also just started to lift again and i wanna get cut what should i take as for supplements

workout routine
30min of running each day
3 sets of 10 following next week 3 sets of 7 more weight
Monday
legs and tri
tuesday
back and shoulders
wednesday
chest and arms

is that a good work out plan i can add thrusday and friday but don't know what to workout

 

This is the most important info. A lot of people overlook the fact that supplements are only there to supplement your intake, not form the base. Find your total body mass and multiply it by 15 to get your basic maintenance caloric intake. That is what you need to take in to maintain your current weight without putting on any muscle or losing fat. If you're cutting start off by taking 500 cals from that or if you're bulking add 500. As your body becomes accustomed to this intake you will plateau and you should then decrease/increase your intake accordingly.

If you're after a simple balanced diet shoot for around 40:40:20 being protein:carb:fats. Your protein intake (in grams) should work out to be around 1-1.5x your lean body mass (not total)

Check out www.fitday.com for an excellent free way to monitor your diet and exercise levels daily.



NFR, wrt dextrose, you do want to take in around 30g of a high GI carb (such as pure dextrose/glucose)with a 30g isolate protein PWO as it aids in taking the body out of a catabolic state by delivery of protein and replenishing glycogen levels in the muscle. High GI simple carbs such as grape juice are fine PWO too.

 

Just a few suggestions:
If you want to stick with 3 days a week, try to space it out more so you have some recovery time, instead of 3 days in a row.
Legs are a very big muscle group (and very important), so you could work them solely one day, instead of combining them with Tri's.
I notice that you don't have Abs on your workout list.
As far as supplements go, I'll let NFRs2000NYC field that one as he is more of an expert on the subject than I am

 

Your workout is a bit neither here nor there....for cutting...your sets are wrong....

If you want to cut up...like a lean swimmer's physique...you need to do 2-3 sets of about 30-40 reps. If you want to get big, you need to do 3-4 sets of about 12/10/8 reps. These are of course, to failiure. Id run a bit more....walk a bit at like 3.5-4.5 mph, then get your heart to about 125-137bpm. This is the area when your body burns the most. Less isnt very effective, and more, youre just putting stress on your heart for no reason. Get it to the proper level, and keep it there. Check the bpm monitors often, if you see it rising, slow down a bit, if its too low, speed up. I would take a small dose of glutamine just to repair your muscles, and unless you are eating properly (meat, fish, etc) about 25-30g of protein pre workout.

 

You are 110% correct that you do need a good GI carb immediately post workout. Although 30g is a bit on the steeper side, Ill bite, its not too bad. Id lean more towards 20g. White grape juice is bar none the best GI carb you can get. However, what most dont realize (those taking those BS -TECH products) is one serving is pushing nearly 79g of dextrose!!!!

Thats a rediculous dose in one sitting. On top of that, you are eating more sugars throughout the day. Many people I know have actually gained fat mass from "overdosing" on dextrose.

Sugars are not to be taken lighly. ODing on other substances yields interesting results:

Protein overdose: immense gas.
Creatine overdose: some serious diarrhea.
Glutamine: none
Taurine: very hyper, not the best for your liver (taurine is made from bull bile, hence the name. (What makes Red Bull what it is)
Carnitine: severe thirst, dry mouth, stomach aching.

Sugar: rapid fat gain, insulin spikes, etc etc etc.