Supplement advice

[flyinb501]

Hey guys I just wanted to get some opinions on supplements. A little background about me: I'm 5'10" and about 160. I workout primarily upper body three times a week, and run a couple. I'm mainly looking to build a real nice upper body, and abs. Right now I take muscle milk protein before, and after training, and also before bed on training days. I've also tried fast twitch from cyto sport in conjunction with the muscle milk, which has seemed to work well. I've been at it for almost a year now with pretty good results, but I'd like to make a good push before summer.

Any suggestions on supplements? I'd like to stay away from creatine, and anything having to do with boosting testoterone. TIA

[johnnybravoa4]

how old are you?

[HighDesertAudi]

You sound exactly like me but I'm 6'0 160lb

[johnnybravoa4]

I can help out but age matters..

[Feeesh]

i just realized like an hour ago that i desperately need to gain weight. not alot, but like 10-15 more pounds.

[flyinb501]

I'm 25.

[JBM]

hey johnny. you got any advice for somebody that is watching what they eat, doing cardio 3 times a week (3-4 miles run) have a good weight workout and still not losing weight?

Eariler this year I lost 20lbs since new years but I have stopped. I want to get the abs but I think I need to focus more on cardio? Right now I am 205 6'3 and want to be 185. I got the mass and strength but need to cut? Got any sups?

[FITZ TITS]

Jungle warfare+E-bol. I've had and am having AWESOME results!

[JBM]

Need stuff that is NCAA allowed.

[johnnybravoa4]

Im having the same exact problem and i have been trying different sups. that band list is crazy you really cant take anything.
heard some good stuff about this.. http://www.bulknutrition.com/?products_id=1742

now while the band list is nuts, the lickly hood you will be tested is very small, the only way you will get tested is if your school dose random testing, only D1 teams really do tests, mainly the cost for an entire team to take a steriod test, becasue there are so many substances on the band list is crazy, for a football team its well over 100k

Im going to see a nutritionist that has more of a background then I do, i took some classes in college one of my friends actually is one.. but from talking to him, im eating to much and not spreading my meals out well enough..
what dose your diet look like

flyinb501 i was going to ask you another question but you alread answered it. give me a run down of your workouts might just be as simple as tweeking rather then suplimenting, unless you want to take creatine and some AAS there really is not much out there that works..


hey johnny. you got any advice for somebody that is watching what they eat, doing cardio 3 times a week (3-4 miles run) have a good weight workout and still not losing weight?

Eariler this year I lost 20lbs since new years but I have stopped. I want to get the abs but I think I need to focus more on cardio? Right now I am 205 6'3 and want to be 185. I got the mass and strength but need to cut? Got any sups?

[flyinb501]

flyinb501 i was going to ask you another question but you alread answered it. give me a run down of your workouts might just be as simple as tweeking rather then suplimenting, unless you want to take creatine and some AAS there really is not much out there that works..

Right now, monday I train chest and shoulders. I do 3-4 exercises for each muscle group, and usually 3 sets.

Tuesday or wednesday, I do biceps and triceps. 3-4 exercises for each, and 3 sets, 8-10 reps.

wednesday or thursday, I do back and abs, same amount of exercises and sets as the other muscles.

I've noticed that my arms and shoulders are looking awesome and right where I want them, but my pecs are really lacking.

Thanks for the help!

[johnnybravoa4]

there are alot of things you can do to get nice pecks, for one stop doing bench.. if you realy want to get definition in your chest they you need to focus on free weights. they will hit more stabilizer muscles and force your pecks to develope faster. Also the best advise I can give to anyone is make sure you vary your exercises. Run a earch on "Muscle confusion" if you are always hitting the same workout every week your body begins to become use to the motions and like (similar) movments tend to stunt growth.. So with that said you dont need to change the days you do your workouts you need to change up the rotation of the exercises and change the exercises themsleves from week to week..

for example.. if your normal bi workout looks like this.
standing barbell curls- 3 sets 8-10 reps
preacher curls- 3 sets 8-10 reps
seated curls- 3 sets 8-10 reps
hammer curls- 3 sets 8-10 reps
now that your normal work out for bis

your next week would look like this
one arm preacher curls- 3 sets 8-10 reps
seated hammer curls- 3-sets 8-10 reps
standing alternating curls- 3 sets 8-10 reps
reverse curls- 3 sets 8-10 reps
then the folowing week would look different as well, so you just never do the same work out.. thats what i started doing when i hit a wall last year, and i blew up.. thats when i started jumping into the 400+ club on bench

[JBM]

johnny. I go to the Naval Academy and I have to watch what we eat. We are on a 5000 calorie diet but I eat sparingly. I am focusing on protein and low carbs and cardio. After workout take protein shake and I am on a multivitamin and some NO

[GTO]

Hey guys I just wanted to get some opinions on supplements. A little background about me: I'm 5'10" and about 160. I workout primarily upper body three times a week, and run a couple. I'm mainly looking to build a real nice upper body, and abs. Right now I take muscle milk protein before, and after training, and also before bed on training days. I've also tried fast twitch from cyto sport in conjunction with the muscle milk, which has seemed to work well. I've been at it for almost a year now with pretty good results, but I'd like to make a good push before summer.

Any suggestions on supplements? I'd like to stay away from creatine, and anything having to do with boosting testoterone. TIA

Muscle milk is the designer protein, not bad but loaded with fat. Switch to a lean multi-form protein, you want more than just whey. then go to the supplement shop get some Vasapro (or another Bronchial dialator), some generic caffinee pills and a regular aspirin. These together make up the same complex of ephdrea, it will burn the fat. But don't look to just work your upper body, doing lower body weight won't have a direct effect on the upperbody, but your midsection should tighten. Doing leg exercise promotes the release of testosterone because they are the large muscle they produce more than the upperbody. more testostrone you'll start see better progress up top.
Any other advice my buddy works at Nutrition Zone up in Anaheim Hills, they ship. His email is [email protected], tell him that you were refered to him by Graham, he taught me a lot of what i know, so when I'm confused i consult the source.

[flyinb501]

I noticed that muscle milk just came out with a "lean" version that I may try, but that stuff is kind of expensive. Any other suggestions on a good protein shake?

[slmmda4]

I noticed that muscle milk just came out with a "lean" version that I may try, but that stuff is kind of expensive. Any other suggestions on a good protein shake?

I just use 100% whey protien. go to GNC and get the chocolate or vanilla powder, mix it with water or milk and your good.

Hey Johnny I have a question for you-Ive been working out steadily for the last 5 years or so. Ive been pretty atheletic most of my life up until I graduated highschool. Ima sophmore in college right now and I work out 5 days a week with weights and do about 20 minutes of cardio afterwards. Im 6'1 205 currently and im trying to get down to about 195 without losing too much muscle. Whats the best way to do that?

[johnnybravoa4]

whats your body fat%?
whats your diet look like?
when you start talking about 10lbs or less and your already in good shape its rather hard.. it get a really low body fat it takes alot od disapline you diet has to be spot on and that is no easy task because everyone is different.. you really just have to tweek your calorie intake, carb intake, fat intake and protein intake to where you loose like 1-2lbs a week.. if you start looseing 3-5 lbs a week its muscle weight.. best thing i can tell you is small meels spread through out the day.. think of your metabolism as a fire the only way to keep it going is to add wood ever hour or so, and if it dies out then its hard to get started again.. your matabolism works the same way.. if you keep it going you burn more calories..

[AElucky83]

i eat 5 egg whites and one yolk with 2 pieces of wheat bread every morning. then go weightlifting and do cardio for 2 hours. after i get back i take protein with glutamine. I take 2 scoops of protein on fat free milk. about 3 hours after that i eat 300 grams of tuna and broccoli, or steak and fish with some combination of vegetables. 3 hours after that i eat oatmeal with a sliced banana,blackberries and chopped nuts. and before bed i take another shake.. thats about my daily routine...

[johnnybravoa4]

whats your stats and your goals?

so your eating 3 meals and 2 shakes a day.. I would drop the shake b4 bed, shakes break down to quickly in your stomach, you want something with a slow intake.. Like cottage cheese is the best.. take 4-5 hours for your body to fully digest and its high in protein.. shakes are good b4 working out or right after, they shouldnt be used as a meal replacement. if your trying to gain some lean muscle i would add one more real meal and maybe just decrease the shakes to only 1.5 scoops.. your body really had a hard time processing alot of protein all at once..


i eat 5 egg whites and one yolk with 2 pieces of wheat bread every morning. then go weightlifting and do cardio for 2 hours. after i get back i take protein with glutamine. I take 2 scoops of protein on fat free milk. about 3 hours after that i eat 300 grams of tuna and broccoli, or steak and fish with some combination of vegetables. 3 hours after that i eat oatmeal with a sliced banana,blackberries and chopped nuts. and before bed i take another shake.. thats about my daily routine...

[Devious27t]

Muscle milk is the designer protein, not bad but loaded with fat. Switch to a lean multi-form protein, you want more than just whey. then go to the supplement shop get some Vasapro (or another Bronchial dialator), some generic caffinee pills and a regular aspirin. These together make up the same complex of ephdrea, it will burn the fat. But don't look to just work your upper body, doing lower body weight won't have a direct effect on the upperbody, but your midsection should tighten. Doing leg exercise promotes the release of testosterone because they are the large muscle they produce more than the upperbody. more testostrone you'll start see better progress up top.
Any other advice my buddy works at Nutrition Zone up in Anaheim Hills, they ship. His email is [email protected], tell him that you were refered to him by Graham, he taught me a lot of what i know, so when I'm confused i consult the source.

FWIW there are people who use stuff like that to increase fat intake as many fail to realize that if you dont intake fat your body will store protein as fat instead of using what you intake. I dont eat alot of fat and use the fat in the protein to up my fat intake. other then that i get my fats from almonds and mozzerella cheese, sometimes avocado. he said he needs something NCAA approved i dont think vasopro is?

[Devious27t]

if you are looking to cut weight i would drop back on the "pure" cardio as that will train your body to endure rather than cutting fat. you want to keep your body "confused." For instance, if you want to use running to cut weight do interval sprints rather than just running, it will keep your heartrate from stabilizing and wil force your body to burn calories on the fly. What I did when I cut really hard was intense circuit training. I used the circuit training workout that is paired with the ABS diet.

[GTO]

I use a protein called Lean Pro-Matrix, 4 sources of protein, whey get synthesized in your system within 45 min, so unless you drink a shake every hour your just wastin the money, there is whey protein, protien casinate and two other forms i can't remember right now, but no soy protein, i don't need to up my estrogen levels.
As for the Vasapro, that is a totally legal product however in conjuction with those other pills it may show up differently in the system as an ephdrea like product.
For the Lean Pro-Martix i pay about $38 for 5 lbs. and it mixes with water, so you don't feel all bloaded like with the milk protein shakes, get chocolate mix with water you'll have trouble telling the difference from chocolate milk. But for real i told my bud some pepz might be calling or email with some questions, so hit him up, this guy, Bryan, will blow you away with nutrition info. [email protected]

[AElucky83]

Bravo- i do weight and cardio training for boxing...and muscle development..i have never had any problems gaining muscle with this combination, i dropped from 308 to 220 in about a year and a half with this combo and a great workout plan by my trainers...at 220, i was 8 percent body fat, currently i am 255 and about 19 percent body fat because i stoped eating correctly for about a year after i took off for boxing...

[slmmda4]

whats your body fat%?
whats your diet look like?
when you start talking about 10lbs or less and your already in good shape its rather hard.. it get a really low body fat it takes alot od disapline you diet has to be spot on and that is no easy task because everyone is different.. you really just have to tweek your calorie intake, carb intake, fat intake and protein intake to where you loose like 1-2lbs a week.. if you start looseing 3-5 lbs a week its muscle weight.. best thing i can tell you is small meels spread through out the day.. think of your metabolism as a fire the only way to keep it going is to add wood ever hour or so, and if it dies out then its hard to get started again.. your matabolism works the same way.. if you keep it going you burn more calories..

I have no clue honestly what my body fat % is, i havent done it since highschool. But I figured id have to change my diet to see real results. This last week I havent eaten out and I can tell there has been a difference already, I just weighed and im at about 202. I will try your advice johnny I appreciate the info [up]

[johnnybravoa4]

man i just re read my post.. my spelling and grammer is almost unreadable.. wow i need to slow down and read the shit i type..
AElucky- sounds like you know what you have to do you just dont want to do it..lol thats the same way I am.. i say im going to cut and get my diet perfect but i just cant do it..

[JBM]

yeah it is....