work out supplement, suggestions?

[Draaxx]

Ive been hittin the gym 3-6 days a week for about 3 months now and ive dropped a lot of body fat (not a lot but im sitting at less than half of what i used to have, 6.6% from 13% ). Now that I've lost the flab im trying to gain some muscle mass and still stay lean/cut/ripped/whatever. I've been taking protein (an extra 30-60ish grams on top of my diet) on days I lift and I've been looking into taking a pre-work out supplement such as N.O. Xplode to help gain a little more and just multiply the results of working out. Does anyone know much about this stuff? My boss uses it and I tried it once and I definitely noticed I had more energy to continue working out and a little extra pump to lift heavier weights but it just seems like there's gotta be something wrong with it, ya know? I could be wrong but i get the feeling that something so good has to have negative side effects to it. That or if anyone has any other suggestions/advice to offer. Right now im 6'2" and 165ish and I'd like to get atleast to the 180's, I know it'll take more than a couple months to gain the weight the right way and maintain my physique without getting bulky but any help would be greatly appreciated.

[Boogahz]

There are/were several threads in Kwon's forum which addressed supplements. I am not sure if the one you're talking about was specifically mentioned or not though. http://www.veeshanvault.org/forums/viewforum.php?f=26

[Siji]

165ish and I'd like to get atleast to the 180's

http://www.benandjerrys.com/our_products/top_ten/

[Skogen]

creatin.

[Sabek]

Cream and the clear.

[Draaxx]

i couldnt decide on a flavor so i got all ten, now do i eat a pint of all 10 flavors daily? or just alternate flavors 1 per day... shit im so excited i found the secret to gaining weight the healthy way!!!!1!

[Boogahz]

i couldnt decide on a flavor so i got all ten, now do i eat a pint of all 10 flavors daily? or just alternate flavors 1 per day... shit im so excited i found the secret to gaining weight the healthy way!!!!1!

Just hit up Amy's Ice Cream daily. Their Cookie Monster is da bomb! Mexican Vanilla Ice Cream + 1 chocolate chip cookie + 1 Oreo cookie + cookie dough 4tw!

[cadalano]

find a place that still has Monkey Wrench. You'll have no problem eating 10 pints of that delicious shit in 1 sitting. They put bananas or something in it so its good for you, too

[Draaxx]

dude f that, at amy's i always go with coffee and graham cracker... its amazing. however i may have to give that a try next time im near one

[Cartalas]

1-800-Call-BarryBonds

[Bubba Grizz]

I never realized that people actually wanted to GAIN weight. Usually it is the other way around. On behalf of many fat people, "you sir, make us sick".

[masteen]

Primabol to bulk up.

Decadurabolin to get cut.

Viagra to make your penis work again.

[Boogahz]

Primabol to bulk up.

Decadurabolin to get cut.

Viagra to make your penis work again.

lol

[Sylvus]

Die Strong. Die Young. Dianabol.

[Draaxx]

ok nevermind, truth is i already got some no xplode the other day i was just wondering if anyone had any personal experience with it... i dont want to take anything hardcore that will disable teh pee pee so no thanks, im just gonna try cycling 1 month on 1 month off or 2 on 1 off with no xplode and see how i feel/look in several months. and yes i want to gain weight but strictly muscle, if this stuff starts making me bulky and just thick as opposed to cut/tone/ripped/wtfever then i dont want it.

[Sirensa]

no xplode sounds like anti-diarrhea medicine

[Boogahz]

I was thinking the same thing


I still recommend (reccamend ) checking out Kwon's forum below as well

[kyoukan]

eat lots of lean meat and dont waste your money on that supplement crap.

[Draaxx]

Yeah I try to as much as possible, like turkey, chicken, tuna, etc but its just difficult to fit in an extra 60grams of protein a day cause 1 can of tuna = 32.5 grams and tuna is very high in protein. But the no xplode has stuff in it that i cant get from average food without having a crazy diet so i decided to just give in and dish out 35 bucks... im 19 you cant expect me to eat like an olympian taco bell when i allow myself to splurge

[Seebs]

Talk to your folks about a do-over with your genetics. 160? Goodness.

[Abelard]

Torene and Glutemine are good choices.

Torene will help with amount of lipids that get transformed into muscle building blocks and Glutemine will cut your recovery time. Your best bet is to check out a local heavyweights or GMC and talk to them about other possible options.

[Siji]

GMC and talk to them about other possible options.

I seriously hope you're not meaning gNc.. never, ever go to GNC. Ever.









Ever.

[Draaxx]

Talk to your folks about a do-over with your genetics. 160? Goodness.

awwww, thats so cute! you remembered my imperfect bilateral symmetry!
Yeah I weigh 165ish, I used to weigh 200lbs and it surely wasnt muscle so I worked to get myself down to a healthy weight of 165. I am not lanky, skin and bones, or anything other than what I want to be so you can back up off my nuts, sir.


And Abelard, thanks for the input, they just built a store similar to GNC in a nearby shopping center except its a little bit cheaper so i'll have to check it out and talk to someone about those. Do you know the overall effect of those? Mainly if they will cause me to bulk up and get thick or if i can stay slim and just add a little mass to my muscles.

[Abelard]

GMC and talk to them about other possible options.

I seriously hope you're not meaning gNc.. never, ever go to GNC. Ever.









Ever.

Yeah, sorry that was a typo. I don't see why people give GNC such a bad rep. They have some really nice products over there. Mind you, since I'm in Canada a lot of what they have is a bit pricey for me since they're based out of the USA. I switched to Heavyweights about two and a half years ago and haven't looked back since. With that said, the D-man might not have anything but the GNC near him!

Draax, the overall effect of those supplements is ofcourse muscle gain and tone. You see, your body is using all these extra nutrients that it would normally not recieve. The way our biology works is that our proteins need certain compounds to 'complete' themselves and be of use to us. Think of A + B = C! The results are less unwanted fat being stored on our body and more nutrients being fully utilized by our system.


Also, your training regiment and personal diet are what really determine whether you'll 'bulk up' or be a 'lean mean fighting machine'! If you do high weight with low reps you'll put on more muscle whereas with less weight and more reps you'll develop more tone and definition but less muscle.

Personally, if you have the time I recommend trying a three day split so you're in the gym six times a week. I found when I switched to that method my results increased traumatically.

Good luck!

[Gnomies]

for your protein, instead of supplements: buy the boneless chicken fillets, 3 in a pack, 48g of protein per. pre-seasoned ones are pretty good.

[Draaxx]

Im intrigued about the 3 day split routine Abelard... what do you mean by that? And typically i do sets of 12-10-8 and move up weight each set, atleast in spots where im trying to build, some other areas of my body ill do a lighter weight and a lot more reps, I understand the general concept of less reps high weight = gain strength/mass and more reps less weight = burn a little more fat/tone up but thats really as far as that goes, I just pick up stuff here and there but whatever im doing seems to be working out pretty well, although it could be better?

[Truant]

From what I understand, you are wanting to do 2 things, in 1 step. You want to bulk up AND stay lean at the same time. I don't really know that's realistic. It would make much more sense to approach it in steps. IE- Bulk up, then work on tone. Then, if you decide you want more, you start over.


Then again, I'm far from a muscle head, so I could be way off. But that's what seems to make sense to me.

[Draaxx]

well, im sure you're probably right that it should be a two step process but the way im doing it now I think that I can do both at the same time, it'll just take longer. Cause so far I've slimmed down (I do some sort of cardio/fat burning activity 5-6 times a week and lift 3-4) so im keeping myself lean and slowly gaining mass too... It may actually be better to bulk up with mentioned substances and then work on getting lean again but personally id rather never get bulky, if I lose my abs then its not worth it hah. From the way the results are showing at this pace I wont pack on much weight quickly or anything but it'll be a more gradual process and I suppose thats fine with me, I was just looking into a supplement to boost the muscle gaining process.

And I should probably wait and see what abelards response is but... do any of yall know if the 12-10-8 concept is a good idea? Or if maybe I should try other reps at different weights? I dont really know a whole lot about different techniques, I just do what feels right and I somewhat copy what I see personal trainers showing people to do heh... im not cheap or anything =P

thanks for the help/advice those of yall with actually constructive suggestions by the way

[noel]

GMC and talk to them about other possible options.

I seriously hope you're not meaning gNc.. never, ever go to GNC. Ever.









Ever.

Did Furor work there and steal your Beefcake 5000 spawn?

You sure have a lot of irrational hatreds. That said, I don't have anything better to do at this moment so tell us, Siji... Why should we never, ever, EVER go to GNC?

[*~*stragi*~*]

i suggest sticks of butter before and after every workout

[Siji]

Why should we never, ever, EVER go to GNC?

You mean aside from the high prices, craptastic products and completely un/mis-informed employees? Oh I dunno, I'm sure you'll think of something.

[noel]

Why should we never, ever, EVER go to GNC?

You mean aside from the high prices, craptastic products and completely un/mis-informed employees? Oh I dunno, I'm sure you'll think of something.

A few things:

1) Employee knowledge varies greatly from store to store. Generally their knowledge is very bad, but as a consumer I make it a habit of informing myself prior to going out to buy something.

2) Their prices aren't any worse than any of the other walk-in vitamin/supplement shops. You can get things cheaper off of the Internet, but perhaps convenience has a cost associated with it?

3) GNC has products that aren't worth buying at all. Their vitamins however are very good. I wouldn't use their supplements for the most part because many times the companies that develop the supplements specialize in something specific, so you can get a higher quality product.

4) Thanks for confirming that you're still a tool.

[Siji]

Why should we never, ever, EVER go to GNC?

You mean aside from the high prices, craptastic products and completely un/mis-informed employees? Oh I dunno, I'm sure you'll think of something.

A few things:

1) Employee knowledge varies greatly from store to store. Generally their knowledge is very bad, but as a consumer I make it a habit of informing myself prior to going out to buy something.

2) Their prices aren't any worse than any of the other walk-in vitamin/supplement shops. You can get things cheaper off of the Internet, but perhaps convenience has a cost associated with it?

3) GNC has products that aren't worth buying at all. Their vitamins however are very good. I wouldn't use their supplements for the most part because many times the companies that develop the supplements specialize in something specific, so you can get a higher quality product.

4) Thanks for confirming that you're still a tool.

But baby, I'm your tool.. and thanks for confirming my statments. See how well we work together?

[Chidoro]

Why should we never, ever, EVER go to GNC?

You mean aside from the high prices, craptastic products and completely un/mis-informed employees? Oh I dunno, I'm sure you'll think of something.

A few things:

1) Employee knowledge varies greatly from store to store. Generally their knowledge is very bad, but as a consumer I make it a habit of informing myself prior to going out to buy something.

2) Their prices aren't any worse than any of the other walk-in vitamin/supplement shops. You can get things cheaper off of the Internet, but perhaps convenience has a cost associated with it?

3) GNC has products that aren't worth buying at all. Their vitamins however are very good. I wouldn't use their supplements for the most part because many times the companies that develop the supplements specialize in something specific, so you can get a higher quality product.

4) Thanks for confirming that you're still a tool.

A quickie off-topic
Do liquid vitamins really get absorbed more efficiently? Is it worth the extra cost or just a gimmick? SeaSilver comes to mind but I'm pretty sure they're not in any retail outlet.

[Draaxx]

Noel... do you know if the GNC multivitam + antioxidants (i think its Megamen Sport or some jibba jabba) are any good? I got some off brand kind for free from my gym and when they run out I wanna go buy some and I saw a commercial for those the other day

[noel]

I have been using and have been very happy with the Men's Ultra Mega Gold without Iron (you don't need Iron unless you're a chick) for about 3 years now. Two pills once a day. I generally wash them down with a MetRX MRP in the morning.

I don't like the GNC MRP because they contain creatine. Not enough creatine to actually do a fucking thing, but it's not something I need at all. I'd also highly recommend against using creatine for any purpose. All it will do is make your muscles retain water and potentially fuck you up long-term (nothing conclusive on this as yet).

[masteen]

And I should probably wait and see what abelards response is but... do any of yall know if the 12-10-8 concept is a good idea? Or if maybe I should try other reps at different weights? I dont really know a whole lot about different techniques, I just do what feels right and I somewhat copy what I see personal trainers showing people to do heh... im not cheap or anything =P

thanks for the help/advice those of yall with actually constructive suggestions by the way

The 12-10-8 is honestly not the best. For gaining strength, you should be doing more weight, less reps, and more sets of different exercises that still work the same area. To tone up, you should be doing less weight and I think 18-20 reps. Try alternating the 2 types of workouts.

Do you do pushups? Try this: on the downstroke, don't hit the floor (which you shouldn't be doing anyway), and don't come back up immediately. Hold it there for 30 seconds if you can. Your pecs, abs, and back will feel it. Excellent for building overall tone and muscle endurance.

[Draaxx]

yeah, i usually do 3-4 different work outs per muscle and i try to do things that focus specifically on that muscle or atleast ones where its harder to cheat with secondary muscles. I'll try alternating between more reps at less weight and less reps at more weight, would it be wise to do different ones each week? as in week 1 do high weight, week 2 low weight etc or should i work out for 2 weeks at each different setting? thanks for the advice, seriously ive really just been free ballin it with a little guidance and its working but i know theres better ways

[Abelard]

Im intrigued about the 3 day split routine Abelard... what do you mean by that? And typically i do sets of 12-10-8 and move up weight each set, atleast in spots where im trying to build, some other areas of my body ill do a lighter weight and a lot more reps, I understand the general concept of less reps high weight = gain strength/mass and more reps less weight = burn a little more fat/tone up but thats really as far as that goes, I just pick up stuff here and there but whatever im doing seems to be working out pretty well, although it could be better?

The best way to explain it would be to give you an example. Here is the one I'm on right now D. Also, keep in mind that if you're still newish to the gym you may want to keep working on building a stable core of muscle IE. stabilizer muscles etc.

I've been working out for five years but in the last couple years or I've been in and out of the gym so my weights aren't really up to snuff these days.

CHEST
Chest Press 195 - 215 x 5
Preacher Curls 65 x 3
Incline Press - 130 - 3
Arm Curls 35 x 666
Walking Wide push ups 10 x 3
Chest Flys 40 x 3
Straight bar Curls 8r x 10 x 3

TRICEPS/BACK
Pull ups 10 x 3
One arm tricep ext 30 x 3
Supine pull over 50 x 3
Close grip push up 15 x 3
Low back 25 x 3
Tricep Bench 8 x 135
T-Bar 8 x 3

LEGS/SHOULDERS
Squats 245 x 6 x 8
Shoulder raise 50 x 3
Leg extension 10 1/2 x 4
One arm pull away 30 x 4
Lunges 40 x 16 x 3
Back leg extension 3
Side raise 30 x 3
Shoulder dumbbell thingy 25 x 4
Shrugs 80 x 8 x 3
Calf raises 80 x 8 x 4

Abs and Obs get interchanged each day. 10 - 15 min warm up before every workout.

With this split you're working your body twice as much as you would be on a five day split. PM me and I'll explain the weight/rep/set thing I have up there.

Anyway, here are a few training methods I like to use that you might enjoy. One would be pyramid sets. With pyramid sets you start out on a lighter weight .. maybe five pounds lighter and do your set. Then put it up to your usual weight and do a set, and then put it up higher than your usual weight and do a set. etc.

Another one that works great for putting on mass would be drop-sets. What you do here is you do your normal weights and then as soon as you finish the set you drop the weight traumatically. Like drop from a 200 bench to a 150 bench and do a set. You're chest will get wrecked from this, its fantastic.

Another thing you could do if you wanted to aid in tone would be to super set your work outs. This means to keep your body constantly exercising by doing set after set of different exercises. I've multi setted squats, bench press and pull ups before and I found that kept my heart rate to the point of being able to cut fat. This also helps a lot if you're in a hurry and have to get your workout in with a smaller window of time.

As for the reps you're doing right now D, stick with what works. Personally I like to keep my reps between 6 - 8 since I was born with a smaller frame I didn't have to worry much about cutting fat.

In regards to diet, its certainly possible to tone up and bulk up at the same time! Eat five small healthy meals a day and drink boatloads of water (I was drinking about 8 bottles a day in my prime) and make sure to get on the whey protein shakes. You're cutting fat and putting on proper good weight this way.

If you want I have a copy of a custom diet my old nutrionist gave me about three years back that I could give you. I received great results with that.

[Kwonryu DragonFist]

Abe has improved since the last time we talked!

[Draaxx]

Yeah I try to drink a whey protein drink every morning and then when I get out of the gym. I have a pretty small frame and Im relatively skinny im just trying to bust my ass to get rid of the little bit of fat i have in the hard to get rid of places. For abs/obs i always super set like 4 to 6 different exercizes so my heart is pumping the whole time. Im starting to think that im slim enough and im going to start lifting heavier weights and just doing less reps on spots where i want mass now... I think I just need to find a good way to start eating more meals but keep them healthy, Im probably going to take gnomies up on his advice and go get a bunch of chicken breast fillets and throw them in my george foreman grill and eat some kind of vegetable with it as well.

im fucking BEAT right now though because i went to the park and swam around for a bit, went to the gym for a little over 2 hours and did a nice run, faster than usual but also shorter, then did tris/shoulders and did 12-10-8-6 on everything I could and it felt good, or if my muscles were just too fatigued I dropped the weight like you mentioned and upped the reps or atleast did as many as i could... i did 5 different work outs for tris and 5 different work outs for shoulders/delts, and THEN i went back to the park and sprinted at 75%ish speed to the water (like 200 or so yards) swam around a bit but a little more aggresively and then jogged back to my car... honestly i could die right now haha

ill say it again, thanks a lot for the help guys, i had a feeling i could gain some knowledge here

sorry if my post is a big rambling post but im so tired i dont care enough to go over it and un-retard it

[Xzion]

all i have done for the last few years is whey protein and for long term goals and effects, that is all i recommend other then a good, appropriate diet

sure if you want to bulk up real fast for whatever reason, there are a myriad of supplements, but for long term fitness and nutrition, fine tuning your regular diet is more important then any supplement

-oh, and not on the subject but on a daily basis, push ups are great

do them throughout the day, everyday...not at all time consuming and you feel great after, every once in a while just drop down and do a few, start at like 1-200 a day and work your way up to 1k a day,you will feel great

[Winnow]

do them throughout the day, everyday...not at all time consuming and you feel great after, every once in a while just drop down and do a few, start at like 1-200 a day and work your way up to 1k a day,you will feel great

Doing 1,000 push ups is going to be time consuming no matter how you split it up. You also get your hands dirty each time and have to wash them which takes more time!

I would get a chuckle out of seeing you drop down and do push ups while waiting in a movie line or something though. 857...858...859!

[Xzion]

not in a row winnow!
you do them sporadically throughout the day, such as 2 sets of 75-100 right after you wake up, some before lunch, dinner and etc depending on your location, i generally dont drop down and do them in public

a set of 100 takes less then 1 min after a while, 10 of those a day is less then 10 mins, so time consuming!

[Xzion]

yeah, i usually do 3-4 different work outs per muscle and i try to do things that focus specifically on that muscle or atleast ones where its harder to cheat with secondary muscles. I'll try alternating between more reps at less weight and less reps at more weight, would it be wise to do different ones each week? as in week 1 do high weight, week 2 low weight etc or should i work out for 2 weeks at each different setting? thanks for the advice, seriously ive really just been free ballin it with a little guidance and its working but i know theres better ways

all depends on your goals, for building my favorite way was slowly increasing the weight and lowering the reps each time...say your just starting on the bench for example, do 12 reps of 115, 8 of 125 and 4 135, and then progress to higher weight, same rep pattern

i generally do one muscle group a day, but i do abs everyday, so (just my method) do a short ab exercise after each or every other exercise for some downtime

[cid]

Best liquid vitamins I take are rum and coke.

[MooZilla]

sure if you want to bulk up real fast for whatever reason, there are a myriad of supplements, but for long term fitness and nutrition, fine tuning your regular diet is more important then any supplement

You sound like you could help me with my sitaution...

Long story short: I'm 16, 5'10", 140 pounds with a pretty small frame. I'm well toned and athletic, with a good amount of muscle for my size. I used to lift a lot last year and during the beginning of this year, but i started to slack in the past few months; i hardly do pushups and situps.

I really want to get back into my routine this summer with a weight bench and some free weights. What suppliment/routine would you reccomend for bulking up? I want to try to hit 155-160 by September if possible. is 20 pounds of muscle in under 3 months unreaslitic?

[Abelard]

is 20 pounds of muscle in under 3 months unreaslitic?

Even on a proper bodybuilding diet that much muscle in three months is completely unrealistic. That is unless you were huge before. In which case muscle memory would hook you back up. In three months you should be able to get around 5 - 8 pounds.

[MooZilla]

Hmm..maybe it would be smarter to go for 15 pounds of general bulk first, instead of muscle? I know it's easier to gain muscle if there's fat first. In that case, what would be the best suppliment just for putting on some pounds?

[Wonko Wenusberg]

ryssfemmor



ps; zits all over the body, potency problems, testicles turns into raisins, emotional problems such as aggression and bezerk becomes normal condition if ryssfemmor is taken: ds

Oooh happy days.