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What supplements do you take and why?

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What supplements do you take and why?
I currently have Balance Mass Gainer Protein (40.3% protein / 8.4% fat / 44.5% carbs) which I chose because I am about 180cm and 69kg and I'm trying to gain weight. I also add creatine and l-glutamine to my protein shakes prior to a workout. On top of this, I am eating big (lots of carbs and protein) and lifting big (squats, deadlifts, bench, press, bent over rows etc).

I was considering exploring other options for pre and post-workout shakes, such as WPI or WPC, but don't know what would be best as there are so many different brands and options available.

What has/hasn't worked for you guys and what would you recommend?
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Protein: WPI from myopure.com, got it because it's 90% protein and WPI is the quickest absorbed. Perfect for post gym.
Carbs: Dextrose from myopure.com, again perfect for post gym to restore glycogen levels.
Multivitamin: Optimum Nutrition Opti-Men, chose it because it has a stupid amount of vitamins in it.
Fish Oil: Optimum Nutrition Fish Oil, to get my EPA and DHA, no reason I chose this brand.
Creatine: Cycle it in every 3rd month. Week 1 loading phase (20g/day) then week 2-4 maintenance (5g/day) then 2 months off.

The only other thing I've tried before was cytosport monster mass, which I used to put on weight quickly. Worked like a charm.

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WPI (unflavoured), fish oil, multi.

Never heat up WPI or the protein will denature and cause you to lose muscle mass and your dog to run away.
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Haha yes! Fuckin hate denatured prot
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I'm using a mass gainer (protein/carbs) international protein extreme mass post workout and then on lifting days I use casein (slow release) at night, Optimum nutrition gold standard 100% casein. Also taking a swisse ultivite every morning, and 6 1000mg fish oil capsules throughout the day. I've also starting eating magnesium on lifting days because I've had some cramp issues.
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Magnesium, Glucosamine, Multi-V, errr day

Magnesium for anxiety , Glucosamine for joints, Multi-V for eratic diet !
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those of you who take WPI - do you have it before/after/before and after a workout?
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After.

And before bed. I really should buy some casein to have before bed, but I cbf.

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natures own mv and thats it
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Quote:

Originally Posted by bulldozer View Post

those of you who take WPI - do you have it before/after/before and after a workout?

After workout (with dextrose), before bed (without dextrose) and in the morning after breakfast (with dextrose if mixed with coffee, instead of sugar). All with milk.
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Quote:

Originally Posted by JustinJ View Post

After workout (with dextrose), before bed (without dextrose) and in the morning after breakfast (with dextrose if mixed with coffee, instead of sugar). All with milk.

i'm lactose intolerant so would it be better to have it with water or soy milk? (serious question)

also what do you guys generally have before a workout?
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I have mine with milk to get the calories, it's fine with water (albeit not as nice tasting).

Pre-workout: just a good meal, usually steak or chicken and some milk. I used to have a can of mother but I stopped that because I couldn't get my heart rate down in between my sets of squats.

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Quote:

Originally Posted by bulldozer View Post

i'm lactose intolerant so would it be better to have it with water or soy milk? (serious question)

also what do you guys generally have before a workout?

A wank.

Repeat post workout for best results.
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You can have it with water, but it's easier to go down with milk and so maybe lactose-free milk if you can? I think someone posted here some way to 'make' your own lactose-free milk - do a search, dunno if it works though.

Also, you might want to check whether you can take WPI/WPC - afaik there's lactose in some of the WPI brands. Hopefully some bro-scientist would post and give you a more definitive answer on that.
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Quote:

Originally Posted by avatar_karma View Post

I have mine with milk to get the calories, it's fine with water (albeit not as nice tasting).

Pre-workout: just a good meal, usually steak or chicken and some milk. I used to have a can of mother but I stopped that because I couldn't get my heart rate down in between my sets of squats.

yeah i can't imagine it would taste too good with just water. i have my mass gainer shakes with so good and that doesn't taste too bad.

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Originally Posted by flatty88 View Post

A wank.

Repeat post workout for best results.

sif have a wank before a workout, i need all of that energy for lifting heavy

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Originally Posted by JustinJ View Post

You can have it with water, but it's easier to go down with milk and so maybe lactose-free milk if you can? I think someone posted here some way to 'make' your own lactose-free milk - do a search, dunno if it works though.

Also, you might want to check whether you can take WPI/WPC - afaik there's lactose in some of the WPI brands. Hopefully some bro-scientist would post and give you a more definitive answer on that.

ok i lied, i'm not proper lactose intolerant, but i avoid milk because if i have too much dairy then i get eczema (yuk). so WPC/WPI will be fine but having them with milk might be pushing it
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Quote:

Originally Posted by avatar_karma View Post

After.

And before bed. I really should buy some casein to have before bed, but I cbf.

what does casein do?
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It's protein as well, but it's much slower absorbed.

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might check it out

EDIT - @ avatar
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Have WPI straight after a workout though, it's more effective.

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Mornings: Fish Oil.
PWO: ON Platinum Hydrowhey + Glucose.

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Morning: 4 fish oil caps, 1 multi, 1 magnesium cap, 2 potassium tabs, 1 calcium tab, 1 fat burner (lolz)
Lunch: 3 fish oil caps, 1 potassium tab, 1 calcium tab, 1 fat burner (lolz)
Night: 3 fish oil caps, 1 potassium tab

WPI where needed to make up daily protein intake, 5g staminade pre-workout and Bulk Nutrients pre-workout powder if I feel like feeling sketchy.

Why? I've clearly got too much money.

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what fatburner you taking Astro? I haven't been taking them. I've taken them once before and I don't like feeling rattled and shaky.

Spoiler:


me:
10 fish oil caps, 2 multiV
psyllium for le protein logs
WPI when can't get any other protein source

that be it.
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It's discontinued, so you know it's good.

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Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.

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BCAAs and creatine pre workout
BCAAs directly post workout
WPI sometime later

Fish oil and glucosamine at night time but I sometimes forget
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Quote:

Originally Posted by airconteka View Post

Never heat up WPI or the protein will denature and cause you to lose muscle mass and your dog to run away.

I'll kill you last.
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Quote:

Originally Posted by Astro-Boy View Post

Morning: 4 fish oil caps, 1 multi, 1 magnesium cap, 2 potassium tabs, 1 calcium tab, 1 fat burner (lolz)
Lunch: 3 fish oil caps, 1 potassium tab, 1 calcium tab, 1 fat burner (lolz)
Night: 3 fish oil caps, 1 potassium tab

WPI where needed to make up daily protein intake, 5g staminade pre-workout and Bulk Nutrients pre-workout powder if I feel like feeling sketchy.

Why? I've clearly got too much money.

why so much fish oil? are they the 1000mg caps? i currently have 3 x 2000mg caps per day.

Quote:

Originally Posted by little_brad View Post

BCAAs and creatine pre workout
BCAAs directly post workout
WPI sometime later

Fish oil and glucosamine at night time but I sometimes forget

what do BCAAs do? do you always have creatine or do you do it in cycles?
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bulldozer have you managed to put on much weight since you started ?

I'm the exact same stats as you to the cm/kg
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Quote:

Originally Posted by bulldozer View Post

why so much fish oil? are they the 1000mg caps?

10 x 1g, because The Other Book says to take 10g/day.

Quote:

Originally Posted by Heraclitus

Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.

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Originally Posted by DuncanM View Post

I'll kill you last.

It has turned into one of my more favourite memes.

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Bulldozer - bcaa's improve recovery and prevent muscle breakdown during exercise

I just take 5g pre workout which is 5/6 days a week. Haven't been taking it that long but I'll factor in a week off it in about 4-5 weeks time.
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Quote:

Originally Posted by little_brad View Post

BCAAs and creatine pre workout
BCAAs directly post workout
WPI sometime later

Fish oil and glucosamine at night time but I sometimes forget

From memory, it was you that was asking about creatine a couple of months ago, right? Have you found since you've been on it that it has made a difference?

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Originally Posted by bulldozer View Post

what do BCAAs do? do you always have creatine or do you do it in cycles?

Amino acids have one particularly important function: to serve as the building blocks of proteins. There are 22 standard amino acids. 8 of these standard amino acids are called "essential" for humans because they cannot be created from other compounds by the human body, and so must be taken in as food. 3 of these essential amino acids are called BCAAs or Branched Chain Amino Acids, and they include leucine, isoleucine, and valine.

These BCAAs are of special importance for athletes because they are metabolized in the muscle, rather than in the liver. Theoretically, after digestion once protein is broken down into individual amino acids, BCAAs go to the muscles and are used in protein synthesis, as opposed to other amino acids which can be used for energy.

BCAAs apparently also have other benefits like reducing fatigue and increasing fat loss.

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hmmm.... panda/eddie/dmpm or anyone else that knows more than me - would i benefit from creatine and/or BCAAs?
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Quote:

Originally Posted by miss innocent View Post

hmmm.... panda/eddie/dmpm or anyone else that knows more than me - would i benefit from creatine and/or BCAAs?

CM.. yes.
BCAA depends. good for long sessions and reducing catabolism. i chuck them in my peri and post work out drinks.

No need for cycling either. Thats all bullshit.
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Quote:

Originally Posted by pEAkeR_hAT View Post

bulldozer have you managed to put on much weight since you started ?

I'm the exact same stats as you to the cm/kg

i've been doing weights on and off for about 3 years. when i started i was about 57kg from too much partying, poor diet and no exercise (apart from shuffling, lol). i've always used a mass gainer protein powder whenever i've been in the routine of actually going to the gym.

it's only recently that i've started doing things more properly, i.e. adding squats and deadlifts into my workout program, being more conscious of my diet, and cutting down on partying. weighed myself this morning and i'm 69.5kg. not sure what my ideal weight would be but i plan on continuing to eat big and lift big until i hit about 80kg if that's possible.
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Protein Powders: ON WPI and UN Lean Gainer - post-workout with water and before bed with milk. (I actually have the workout shake before, during and after). i've looked into using casein but read that there's not much added benefit as long as you're getting enough protein, period (that and i can't seem to get it in large enough quantities to be as good value as WPI)

Supps: Micronized Creatine Monohydrate - cycle 3 days on, 3 days off. no loading period.

Multis: GAT BCCA and Amino2100 (pre and post workout), Swisse Mens Ultivite, Nature's Own Fish Oil and Inner Health Plus(once daily)

2-3 Litres of water a day, lots of green tea.

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why do y'all have protein supps before bed? wouldn't it be more beneficial to have them first thing in the morning?
nah mate
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Quote:

Originally Posted by bulldozer View Post

not sure what my ideal weight would be but i plan on continuing to eat big and lift big until i hit about 80kg if that's possible.

i guess your height and what sort of body you want to end up with are the biggest factors. i'm not to dissimilar to yourself bulldozer, been trying to figure out what sort of build i can/want to maintain indefinitely as there are lifestyle decisions in that too...

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Originally Posted by dementruck View Post

why do y'all have protein supps before bed?

i can't eat while i'm asleep

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I sleep for about 9 hours, and for my body to go without nutrients for that long is not cool. Plus, the body heals itself whilst you sleep, so why not give it the most nutrients to be able to do it most effectively.

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Panda - no need to have a week off? Just keep chuggin the CM?

AK - yep big difference. Stepped up the workouts at the same time so probably hand in hand with strength and fitness gains but definitely better in metcons and strength work
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Quote:

Originally Posted by little_brad View Post

Panda - no need to have a week off? Just keep chuggin the CM?

Yep. It is consumed by your body pretty quickly. It should pbly be taken like a daily multi.
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Quote:

Originally Posted by bulldozer View Post

i'm lactose intolerant so would it be better to have it with water or soy milk?

Don't drink soy milk, it messes with your manly hormones.

Last edited by gotamangina: 15-Sep-11 at 05:11pm

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lactose free milk

easy
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that’s terrible spastic
also I would imagine a little disheartening that he has never attempted to drug rape you?

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Quote:

Originally Posted by gotamangina View Post

Don't drink soy milk, it messes with your manly hormones.

Got balls? Wanna keep 'em?


Recommended reading: http://www.amazon.com/Whole-Soy-Stor.../dp/0967089751
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So what does the multi do?
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Originally Posted by little_brad View Post

So what does the multi do?

DENCH

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Money is for losers and wannabes, anyway. idiots.

Quote:

Originally Posted by Heraclitus

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How do you do the crossing out text thing? I've tried, but
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