| critique my stack - Click HERE for Original Thread |
| turbo_dave |
pre workout:
10g creatine mono....
5g l'Arginine powder
5g taurine
couple scoops of frozen grape juice concentrate (how much should i be putting in? )
post workout:
Chocolate flavor protein (~25gs)
5g creatine
2.5 l'Arginine
2.5 g taurine
5g glutamine
My goal is to add more muscle mass and get more cut :)
any suggestions for changes/additions would be greatly appreciated as i am new to the supplement scene. Thanks in advance. |
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| dsl55 |
Well you won't be getting nice and cut until you do lot's of cardio, and if you are trying to bulk up muscle, you should cut back on cardio.
Therefore just eat lots(supplements are good, but can be overrated) and then when you strong and bulky, cut it down. |
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| REFLUX |
Sorry for my lack of knowledge but are supplements that necessary???
I mean I know it's good to get all your vitamins & etc but all the additional things...are thye really needed?
Always thought a good diet would do you better good than gulping down all that stuff with no regard to the rest of your food intake. |
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| dsl55 |
| Supplements do just that, supplement your diet. |
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| TrevorK |
quote:
Originally posted by REFLUX
Always thought a good diet would do you better good than gulping down all that stuff with no regard to the rest of your food intake.
Food is always better than powder.
However, he is taking supplements such as glutamine which isn't readily available in food. Same with creatine.
Now, there is an arguement that supplements such as creatine, glutamine, etc... are a waste of money for a beginner. However, the reason they state this is because the results you get for what you pay are not there - not because the supplements are effective, but you may not notice the results at your level.
Personally, I think he may be taking a bit much in terms of Taurine but that's just my opinion, and I could be wrong because I know nothing of the posters workout. |
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| TrevorK |
quote:
Originally posted by turbo_dave
couple scoops of frozen grape juice concentrate (how much should i be putting in? )
You can buy dextrose/maltodextrin dirt cheap in bulk quantities - which would be better than using grape juice.
And remember, post workout needs carbs too! |
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| snugs |
quote:
Originally posted by turbo_dave
pre workout:
10g creatine mono....
5g l'Arginine powder
5g taurine
couple scoops of frozen grape juice concentrate (how much should i be putting in? )
post workout:
Chocolate flavor protein (~25gs)
5g creatine
2.5 l'Arginine
2.5 g taurine
5g glutamine
My goal is to add more muscle mass and get more cut :)
any suggestions for changes/additions would be greatly appreciated as i am new to the supplement scene. Thanks in advance.
To tell you the truth, taking that stuff before and after your workout won't make a whole lot of difference if your diet is shitty throughout the rest of the day. :) |
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| GOT BOOST |
quote:
Originally posted by turbo_dave
............My goal is to add more muscle mass and get more cut :)
any suggestions for changes/additions would be greatly appreciated as i am new to the supplement scene. Thanks in advance.
Hi Turbo Dave,
I think you may have too much Creatine in the mix. Creatine is most effective when taken with in 30 min of finishing your work out. This is beacuse your muscles are at the maximum efficiency for taking in energy (sorry for lack of a better term). During the "loading phase" you should take it in the morning and after your work out. Only twice per day for 5 days. After that during the maintainence phase then only once per day.
There is also this stuff that is sold by GNC that is quite effective too. I can not remember the name. It is not cheap it was about $90.00 for a 5 gallon pail. I would need to recheck it again on what it is.
But the key obtaining maximum results is form and repitition. If you keep diciplined in your form the results will come much quicker than you expect. Even with lighter weight. Do your self a favour. Next time you are in the Gym, check out some of the "heavy lifters" Check out their form. You will see that most of them do not have form, nor a proper form. Once you read a few books on form, and see how proper form is to be done, then you will see impressive results. If you start with light weight and execute the excercise correctly you will start to feel the excercise working as you are mantaining form. Once you can execute the excercise flawlessly with the weight you are currently on, then increase the weight a little. If you are loosing form because of the weight, drop it back a bit.
Hope this helps,
Mike Nikolai |
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| lovemytrx |
| Your starting weight and what you want to achieve are important things to know. Your diet right now. Height and current weight. Your level of experience. How often you workout. What are you prepared to do to succeed How about those types of things? |
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| GOT BOOST |
quote:
Originally posted by lovemytrx
Your starting weight and what you want to achieve are important things to know. Your diet right now. Height and current weight. Your level of experience. How often you workout. What are you prepared to do to succeed How about those types of things?
Hi Lovemtrx,
Yes, good point. I had assumed he had already achieved that. My bad. I should know better than to assume. :lol:
Also a log book will help, and you can check weight weekly but make sure it is always at the same time. Ie) Fri mornings at 7:00 am. Ones weight changes over the day due to food and liquid comsumption. I would check it in the morning after one wakes up as that is your true dead weight. I say weekly as if you monitor it from Day to day you will not see the results, nor be as impressed by them. One day you could be up, one day you could be down. It may become frustrating and discouraging.
Let us know how it works out for you. :bthumbup:
Mike Nikolai |
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| turbo_dave |
I've been working out for about 2 years.... i have started lifting big this last fewweeks to try to break through some plateus. I would say that my form is good and i work out about 5 days per week now that it is summer time... I am 230 lbs and 6 feet 2 inches... As of last week my workouts consist of about 30 min of weights (typically one major muslce per day as i have 5 days :) ) and 30-40 mins of cardio. Sometimes the cardio is split into a second round workout later in the day. I know that you are supposed to either bulk or cut... but im trying to get away with a little bit of both.. more emphasis on the cutting as it is beach season :)
As for supplements I have taken soley creatine and protein in the past.. I was cycling off it the last 3 weeks because i d'on't want my body to get used to it, because of this i supplemented my supplement stack :) with some fast absorbing kre-alakalyn before my workout yesterday as Im not loaded anymore. Boy did i feel the differnece in working out..Also, the after effects were much better than when i was off supplements.But maybe it's psycological :)
As for diet mine mostly consists of tuna,chicken, rice and protein shakes :)And i drink in the neighborhood of 15 glasses of water. It is pretty healthy until i goto the bar and sabotage it with alcohol. |
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| bigmack000 |
quote:
Originally posted by GOT BOOST
Hi Lovemtrx,
Yes, good point. I had assumed he had already achieved that. My bad. I should know better than to assume. :lol:
Also a log book will help, and you can check weight weekly but make sure it is always at the same time. Ie) Fri mornings at 7:00 am. Ones weight changes over the day due to food and liquid comsumption. I would check it in the morning after one wakes up as that is your true dead weight. I say weekly as if you monitor it from Day to day you will not see the results, nor be as impressed by them. One day you could be up, one day you could be down. It may become frustrating and discouraging.
Let us know how it works out for you. :bthumbup:
Mike Nikolai
there are quote functions mike lol dotn ahve to say hi to every one :P! |
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| REFLUX |
quote:
Originally posted by bigmack000
there are quote functions mike lol dotn ahve to say hi to every one :P!
ahhah he obvioiusly knows how to use them, just his style to greet everyone.
Kind of nice if you ask me :bthumbup:
turbo_dave:
Looks like you're eating some of the better foods but it's good to have some variety in your diet too.
Don't forget veggies :bthumbup:
And I think people are telling you to either bulk or cut, not both, because if you try to do both at the same time, you won't see the results as quickly. |
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| GOT BOOST |
quote:
Originally posted by bigmack000
there are quote functions mike lol dotn ahve to say hi to every one :P!
Hi bigmack000
Quote function????? I have the power to use that here? :lol: J/K.
I like to say "hi" to everyone when I reply to their post. It adds a little bit more of a personal touch and also identifies whom the comment is addressed to. :D
Mike Nikolai |
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| bigmack000 |
quote:
Originally posted by GOT BOOST
Hi bigmack000
Quote function????? I have the power to use that here? :lol: J/K.
I like to say "hi" to everyone when I reply to their post. It adds a little bit more of a personal touch and also identifies whom the comment is addressed to. :D
Mike Nikolai
i know i like to bug yeah ;) |
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| v8killah |
looks like a decent setup, shut make sure you eat tones if you want to add muscle and low fat as well if possible.
and remember you can't cut and gain at the same time.
btwe whata re your stats right now? |
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| turbo_dave |
i bench ~245lbs for sets, curl ~55lb dumbells, back is weak but is slowly being worked on, i military press 70+lb dumbells...I work mostly on chest, arms (bis, tris), and shoulders... I don't really do squats too often and don't work on my legs nearly enough... but that is starting to change.
Day 1 is chest
Day 2 is tris
Day 3 is shoulders
Day 4 is biceps, forearms
Day 5 is legs, back
I split each workout into halves split with a 15-20 min cardio routine and followed by 10 mins of cardio. Somedays i give myself a few hour break and repeat the workout (maybe once per week).
Are my day 1,2,and 3 splits ok? I gave these workout seperate days because i want to focus on the muscles responsible for chest as i want to increase my bench and overall chest development. It does not feel like i am overworking thoes muscles but i have noticed that my biceps have suffered :( I am trying to compensate for this by repeating my bicep workout a few hours after. |
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| v8killah |
sounds like you go pretty hard good job.
but the working out a couple times a day could be cause for some concern, unless you are on steroids your body isnt going to be able to build as fast because you are more than likey pushing your muscles way to hard. |
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| turbo_dave |
yeah.. it doesn't feel that way tho :) That's why i go twice.. i've noticed a big decrease in pain after taking supplements... it just doesn;t feel like im working hard so i just do more. most times im not even sore which makes me angry. I personally don't feel like im pushing myself enough, this I am trying to correct.
I can not keep up with this come school time.. the gym on campus is pretty good but i need to devote my energy to my degree so ill probably cut back to 3 times / week. Thats why i want to exploit the free time i have during summer. |
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| EEDZ |
All I can add...
for gaining mass and power:
I really like megamass from GNC.
I use this 'elite series' stuff that comes in the black containers and gold lids. Its friggin loaded with protein ( like 51 grams per serving) and has lots of calories for you to use and has one of the best protein to carbs ratio out there. (as long as your still doing cardio)
You can also get the megamass 2000, which has even more protien. I found this has been the best stuff and has shown the most results. Since hockey season is hectic, and I use shakes after games and stuff... but I do really heavy weight in the summer, and thats when the megamass helps.
and it comes in chocolate flavor :)
Oh and also... I think cell tech is a recommendable mix if your looking to creatine for results.
Along with whatever else your using, creatine is good before work outs, and the megamass afterwards.
and If your going to go on creatine, you HAVE to consume lots of water!! |
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| 4thGenLude |
ditch the creatine mono...
you're old school haha |
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| EDISKRAD EHT |
I just read through quickly, but a few things i noticed....
Creatine levels are too high. Your body can usually only process about 10g a day.
The Taurine, may be a little much but depends on you. If you get really edgy, tone it down a bit.
I noticed you train Back the day after Biceps. That may be why your back is lagging. Your biceps get worked on Back day, and they could still be recovering from the day before.
Maybe try,......
Mon- Chest, or Back
Tues- Chest, or Back
Wed- Legs
Thurs- Shoulders + Traps, or Biceps + triceps
Fri- Biceps + triceps, or Shoulders + Traps
(Note: Try mixing forearms, and calves throughout the week because doing them on arm/leg days is pretty tough because they are so fatigued from helping out.)
As you can see at midpoint your upperbody gets a full day to rest so you can train it that much harder instead of wearing it out.;) |
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| 180sxforthewin |
| Creatine is only good for making you look big, if thats what your looking for then power too you. Glutamine and protien is all i take. I drink about 3 litres of skim milk a day aswell but im addicted. |
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| 180sxforthewin |
quote:
Originally posted by EDISKRAD EHT
I just read through quickly, but a few things i noticed....
Creatine levels are too high. Your body can usually only process about 10g a day.
The Taurine, may be a little much but depends on you. If you get really edgy, tone it down a bit.
I noticed you train Back the day after Biceps. That may be why your back is lagging. Your biceps get worked on Back day, and they could still be recovering from the day before.
Maybe try,......
Mon- Chest, or Back
Tues- Chest, or Back
Wed- Legs
Thurs- Shoulders + Traps, or Biceps + triceps
Fri- Biceps + triceps, or Shoulders + Traps
(Note: Try mixing forearms, and calves throughout the week because doing them on arm/leg days is pretty tough because they are so fatigued from helping out.)
As you can see at midpoint your upperbody gets a full day to rest so you can train it that much harder instead of wearing it out.;)
Shouldnt do arms 2 days in a row though, take a day off and let your muscles repair. Thats when they grow. |
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| the_fornicator |
quote:
Originally posted by 180sxforthewin
Shouldnt do arms 2 days in a row though, take a day off and let your muscles repair. Thats when they grow.
I think he means if you do chest on day 1, then do back on day 2 and vice versa.
someone said it on the first page. if your diet is pretty shotty throughout the rest of the day, your supplements aren't going very far.
height and weight don't really mean much unless you have a body composition reading (e.g. body fat, body mass ratio, etc) done to guage where you are and where you wanna be at. |
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| Rob.K |
quote:
Originally posted by EDISKRAD EHT
I just read through quickly, but a few things i noticed....
Creatine levels are too high. Your body can usually only process about 10g a day.
The Taurine, may be a little much but depends on you. If you get really edgy, tone it down a bit.
I noticed you train Back the day after Biceps. That may be why your back is lagging. Your biceps get worked on Back day, and they could still be recovering from the day before.
Maybe try,......
Mon- Chest, or Back
Tues- Chest, or Back
Wed- Legs
Thurs- Shoulders + Traps, or Biceps + triceps
Fri- Biceps + triceps, or Shoulders + Traps
(Note: Try mixing forearms, and calves throughout the week because doing them on arm/leg days is pretty tough because they are so fatigued from helping out.)
As you can see at midpoint your upperbody gets a full day to rest so you can train it that much harder instead of wearing it out.;)
This guy know's what he's talking about. Legs shoudl be a seperate day, if you do legs properly it is the most intense workout by far. I have come close to puking a number of times.
Do biceps and triceps together and not after a back or chest workout due to using your biceps and tricepts a lot in those workouts.
As for 180sxforthewin- I don't know what you are talking about. No one said anything about doing arms two days in a row. And if you know anything about creatine it doesn't just make you look bigger. |
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| eurotrailertras |
| from a physiological perspective, phosphorylated creatine is very important in regards to muscle contraction it helps our muscles by quickly recycling ADP back into ATP so fresh ATP can be readily available to our working muscles. so if youre looking for a boost in your workout, try taking it prior. dont overdo it when dosing however, the waste form creatinine is heavy on our kidneys, so drink plenty of water to flush it out effectively. the loading phase of creatine is just as mythical as 'carbing up' the night before a big race the next day. whatever your body doesnt use it's just going to store as fat or excrete it away. |
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| stevemo600 |
I just started working out in the last 6 months or so. Don't overdo the supplements as it's really a waste of money. Simplicity is key.
I'd recommend taking BSN No-Xplode before your workout and Cell Mass post workout. They're a great mix and an awesome stack when complimented with some cheater shakes.
Like everybody has said, make sure you eat REAL food and that these supplements are "supplementing" your diet. Also, make sure you drink lots of milk, water and are getting plenty of sleep.
This is my routine.
Day 1: Chest
Day 2: Shoulders
Day 3: Back
Day 4: Legs
Day 5: Arms
I do 3 30 minute cardio sessions as well. I'm gaining weight however the cardio is essential to keeping your body fat down.
It's not a fast process by any means. Don't expect to get huge and cut right away. It takes dedication but it's definitely worth it. |
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| Rob.K |
quote:
Originally posted by stevemo600
I just started working out in the last 6 months or so. Don't overdo the supplements as it's really a waste of money. Simplicity is key.
I'd recommend taking BSN No-Xplode before your workout and Cell Mass post workout. They're a great mix and an awesome stack when complimented with some cheater shakes.
Like everybody has said, make sure you eat REAL food and that these supplements are "supplementing" your diet. Also, make sure you drink lots of milk, water and are getting plenty of sleep.
This is my routine.
Day 1: Chest
Day 2: Shoulders
Day 3: Back
Day 4: Legs
Day 5: Arms
I do 3 30 minute cardio sessions as well. I'm gaining weight however the cardio is essential to keeping your body fat down.
It's not a fast process by any means. Don't expect to get huge and cut right away. It takes dedication but it's definitely worth it.
Mon- Chest, or Back
Tues- Chest, or Back
Wed- Legs
Thurs- Shoulders + Traps, or Biceps + triceps
Fri- Biceps + triceps, or Shoulders + Traps
This is better, that way you don't work your shoulders three days in a row like in your workout plan. |
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| stevemo600 |
In all reality, it's not that big of deal. Technically you're not supposed to do back and chest on 2 consecutive days.
It's important to just listen to your body and do what it's telling you. If you need an extra day off, then take it...if your shoulders are sore from chest and back, then do a legs day or a light arms day.
Everybody's different but if you're trying to gain mass, make sure to separate your body parts. |
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| EDISKRAD EHT |
Yes, I did not say to do arms 2 days in a row. 180sxforthewin read it wrong.
Also stevemo600, if you are working as hard as you should be you should never be able to pull off a shoulder day after chest day. Your Anterior Deltoids should be pretty damn sore from chest the day before, and doing back after doing them your traps and Posterior Delts should be pretty damn tired as well. You said not to do Back after Chest or vice versa? I've never heard of that. :dunno: If anything it's beneficial because when you work one the other is the opposing muscle group which will get warmed up very well and in turn free some of the acids built up from the healing of the day before without actually pushing it too hard and do damage. |
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| stevemo600 |
Everybody has a different routine and I'm not saying that mine is write or wrong. I personally don't mind doing shoulders after a chest day. Shoulders is by far my easiest day as all I really do is some dumbell lifts and shoulder presses. Shoulder day is usually when I incorporate abs as well.
Your analogy sounds like it makes sense although I remember reading that it's bad to do chest and back on two consecutive days.
I don't think there's a right or wrong way to do it. Vary up your days and see what works for you. I personally can't do triceps and chest within a day or two of eachother either.
Do some research online and then after that, it's just a matter of trial and error. Lots of the members are giving good advice though and nobody is really out to left field. |
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| EDISKRAD EHT |
quote:
Originally posted by stevemo600
Do some research online and then after that, it's just a matter of trial and error.
Exactly what it comes down to. There are some excellent books out there too. |
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| Rob.K |
I find I can't do shoulders after a big chest day, I'm just too sore and I don't get much out of my shoulders. I like doing a back after chest because i get to stretch out those stiff chest muscles on the chin-ups.
Steve- I was just suggesting it, that it may be better off to do it that way.......... I didn't mean it to come out like "This is the way to do it and that's that"..........since as you mentioned it depends on your body and also the exercises you are doing. |
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