Bodybuilding Forums

Pre-Workout
60:00 25 g whey
30:00: Scivation Xtend
30:00: Promera Health Con-Cret Creatine
30:00: Amp V2
15:00: 6 mg Melatonin

Post-Workout
40-50 g. whey, either
Ergopharm GF Pro
or 1 scoop muscle milk with 1.5 scoops Optimum Nutrition vanilla whey if I feel like a few grams of carbs

Nutritional/As needed
Food
Costco Fish oil concentrate caps
joint formula with glucosamine, chondroitin, and MSM
Food
Blended protein powder (whey, casein, soy)
Did I mention Food?

Don't everyone post at once now! We don't want to clog up the forum!!!!! GRRRRRRR!!!!

LOL. Mine's easy. Mostly whole foods, little supplementation.

Pre-breakfast: GNC Whey Protein immediately after my cardio
Breakfast: OneSource Men's Daily Multivitamin, 2 caplets of fish oil
Lunch: 2 caplets of fish oil
Dinner: 2 caplets of fish oil
Post-dinner: full serving IsoPure post-workout with creatine and l-glutamine.

That's really it. I track my nutrition on fitday.com, and see little need for additional supplementation; except for potassium and fiber, I easily reach the RDA on every nutrient with the above and whole foods.

redgiki wrote:LOL. Mine's easy. Mostly whole foods, little supplementation.

Pre-breakfast: GNC Whey Protein immediately after my cardio
Breakfast: OneSource Men's Daily Multivitamin, 2 caplets of fish oil
Lunch: 2 caplets of fish oil
Dinner: 2 caplets of fish oil
Post-dinner: full serving IsoPure post-workout with creatine and l-glutamine.

That's really it. I track my nutrition on fitday.com, and see little need for additional supplementation; except for potassium and fiber, I easily reach the RDA on every nutrient with the above and whole foods.

Redg- are you getting 3 grams of EPA/DHA from 6 fish oil caps? I take between 10 and 20 a day. Supposedly that is the amount you want to get at a minimum for cardiovascular health.

how much glutamine do you add to the isopure? I dont use the powders but this last week i was out of town and didn't have ready access to a blender, so I bought IsoPure RTDs for my post-workout shakes. Blue Raspberry = YUM

TaoistWarrior wrote:Redg- are you getting 3 grams of EPA/DHA from 6 fish oil caps?

Well, each caplet is 1.2g (1200mg) of fish oil, they are pretty large. Each is 1/4 teaspoon of fish oil. So that comes out to something like 7.2g of fish oil per day.

You sound like you take a lot; do you have links on what the guidelines are? The FDA and OSDOA haven't come out with RDA for fish oils or omega 3 fatty acids. I wish they would.

how much glutamine do you add to the isopure?

Two servings of 1/4 teaspoon each (total 1/2 teaspoon). I've already noticed an improvement after just a week of supplementation; my right hip and right knee injuries hurt WAY less during ab exercises & squats. Matter of fact... I don't remember my right knee hurting at all during squats. Should I be taking more?

I bought IsoPure RTDs for my post-workout shakes. Blue Raspberry = YUM

At $5 a bottle, they are really good but way spendy. I need to stock up on a few for my two-week trip to Colorado next week, as the pressure to eat out practically every meal will be intense, as will the pressure to spend every night drinking my daily per diem in alcohol Of course, since I'm on a twelve-week challenge, alcohol is totally off my menu at the moment, and I'm tracking everything I eat in fitday. I think I should switch to thedailyplate, though, since it seems to have a much more complete (if occasionally erroneous) database.

Breakfast: 25-30g Whey Protein (whatever is on sale EAS right now), 1 tbs Flax oil
Post Work Out: Same
Before bed: 25-30 Whey, 5g Glutamine

I was taking creatine in the post work out shake but I didn't really notice much of an effect. I might start it again when I begin to plateau next and try Mark's way of taking it.

redgiki wrote:

TaoistWarrior wrote:Redg- are you getting 3 grams of EPA/DHA from 6 fish oil caps?

Well, each caplet is 1.2g (1200mg) of fish oil, they are pretty large. Each is 1/4 teaspoon of fish oil. So that comes out to something like 7.2g of fish oil per day.

You sound like you take a lot; do you have links on what the guidelines are? The FDA and OSDOA haven't come out with RDA for fish oils or omega 3 fatty acids. I wish they would.

It used to be reccomended by AD veterans that we try to get 3 grams of combined EPA/DHA per day for heart health, but recently that contention has been challenged. Apparently too much fish oil thins your blood. I'm following the debate and it should be an interesting one.

Two servings of 1/4 teaspoon each (total 1/2 teaspoon). I've already noticed an improvement after just a week of supplementation; my right hip and right knee injuries hurt WAY less during ab exercises & squats. Matter of fact... I don't remember my right knee hurting at all during squats. Should I be taking more?

I'd say no- you're good. Glutamine is one of the most controversial supplements in fitness. Personally, I noticed effects from it that were undeniable (my feet grew, among other things, which I'd take to mean it was affecting GH levels.) But so many decry it as worthless. Anecdotally it seems to work. I'm a skeptic, but we often forget that lack of evidence for a thing is not equivalent to evidence against it. Glutamine has many users and supporters. Glad to hear it's helping you out!

At $5 a bottle, they are really good but way spendy. I need to stock up on a few for my two-week trip to Colorado next week, as the pressure to eat out practically every meal will be intense, as will the pressure to spend every night drinking my daily per diem in alcohol Of course, since I'm on a twelve-week challenge, alcohol is totally off my menu at the moment, and I'm tracking everything I eat in fitday. I think I should switch to thedailyplate, though, since it seems to have a much more complete (if occasionally erroneous) database.

they are indeed spendy, but yummy too in a pinch! I am a big fan of the dailyplate.com, i have always used it instead of fitday. I tried fitday but found the database to be less complete.

GawD82 wrote:Breakfast: 25-30g Whey Protein (whatever is on sale EAS right now), 1 tbs Flax oil
Post Work Out: Same
Before bed: 25-30 Whey, 5g Glutamine

I was taking creatine in the post work out shake but I didn't really notice much of an effect. I might start it again when I begin to plateau next and try Mark's way of taking it.

Gaw, if I were you, I'd change your pre-bed protein to casein or a blend of casein/soy/whey. It's much slower to break down and will supply you with a steadier, longer lasting stream of aminos for muscle repair than whey or whey alone, which is faster to assimilate. I'd also bump up your post-workout protein to 40-50 grams and skip the flax oil, but that's just me. Fat slows the assimilation of protein, the theory goes.

With Breakfast: L-Carnitine, Fish Oil, D-3, 7-Keto DHEA, Probiotic, Vitamin C
10 am: 40g whey protein (Designer Whey) w/ 5g Glutamine powder
Pre-workout: NOXplode or another NO booster w/ creatine
Post-workout: 40g whey w/ 5g Glutamine
8pm: Fish Oil, Glucosamine, L-Arginine/Ornithine
Before bed: 40g whey

My dad works at trade shows for the supplements industry gets alot of this stuff for free, otherwise it wouldn't be worth it... but it seems to work. 8 lbs net gain (and i'm sure a drop in BMI) in 3 weeks and im an ectomorph

My first month lifting I put on 8 pounds... and it's been a couple of months putting on the next one pound! I think the next level in building muscle will be for me to re-introduce carb-ups into my diet, but I'm not doing that until after March 1.

--Matt B.