Work out supplements!

Thanks guys! This really helps!
And just another question, since winter break is nearing up, and after that semester, I won't have access to a gym at all, I was wondering what are some alternatives things I can do besides running to help and try bulken up?
Oh and my planned diet for winter break as well as after:
Breakfast: Coffee/Milk, Oatmeal and eggs
Lunch: Peanut butter sandwich
Dinner: Possibly chicken and white rice if my mom let's me cook it in the house/Indian food (Bean based with vegetables, white rice and soup)

Also, I use GNC AMP Amplified Wheybolic Extreme 60, but was thinking to switch with Optimum Nutrition Protein. I was also thinking to add vitamins, Optimum Nutrition 100% Whey Gold Standard Casein Protein (Do I just drink this right before I go to sleep?), Jack3D Micro (As a pre workout), and then I'm not too sure about the creatine. Any ideas?

@gsarchie: I know you're still in the military, would I be able to use these while still in ROTC in college or will they show up in urine tests? I'm planning to join the army and I don't want to be kicked out due to using any of those substances. Also, I was told that anything in this list will be banned in the military?:
http://grfx.cstv.com/photos/schools/...tance-list.pdf

Don't quote me on this but I believe all of GNCs proteins are made by Optimum to begin with. Casein would be great before bed. It is a slow release protein and should help aid recovery without compromising your gains. Also, if you mix you're casein with some whey during the day, it would make a decent snack during the day in between meals. If you have a blender toss some peanut butter and oats in there too.

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So just an update, during and after winter break, I won't have access to a gym until summer or until I go to college. I've seen a few at home workout things and here's what my schedule will look like:

Monday- Upper Body
Tuesday- Lower Body
Wednesday- Ab/Core
Thursday- Rest/Fat Burn
Friday- UB/LB/Ab
Saturday- UB/LB/Ab
Sunday- UB/LB/Ab

Upper Body:
15 Push Ups (Warm up)
15 Walk out push ups
15 Push Up Knee Elbow Touches
15 Tiger Bend Push ups
15 Dips
15 Full Body Dips
15 Backward Dips
15 Wide/Inner Push Ups
Max Out on Pushups
(4-8 total sets of routine)

Lower Body:
15 Lounges
15 Squat
15 Lounge to Higher Platform/Pistol Squat
15 Jump Squats
15 Calf Raises
Max Out on Squats
Also, if I still have time, I'll do stairs.
(4-8 total sets of routine)

Ab/Core:
15 Sit Ups (Warm up)
15 Toe Touch Crunches
15 Push Up Crunches
15 Lower Back Bends
30-45 Seconds Back Hold
30-45 Seconds Alternating Inner & Wide Holds
5 Spread Sits/Toe Touches
Max Out on Situps
(4-8 total sets of routine)

What do you think of this schedule? Also, would I still be able to take Whey Protein with it to increase gains, or will it not help? Should I add any other supplements?

Also, my diet will look something like this:
Breakfast- Oatmeal w/raisins and almonds, black coffee/green tea
Lunch- Pb Sandwich w/fruit
Snack- Protein bar/Yogurt
Dinner- ??? Not too sure yet due to parents :/

Quote:

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Originally Posted by theReptileGuy

So just an update, during and after winter break, I won't have access to a gym until summer or until I go to college. I've seen a few at home workout things and here's what my schedule will look like:

Monday- Upper Body
Tuesday- Lower Body
Wednesday- Ab/Core
Thursday- Rest/Fat Burn
Friday- UB/LB/Ab
Saturday- UB/LB/Ab
Sunday- UB/LB/Ab

Upper Body:
15 Push Ups (Warm up)
15 Walk out push ups
15 Push Up Knee Elbow Touches
15 Tiger Bend Push ups
15 Dips
15 Full Body Dips
15 Backward Dips
15 Wide/Inner Push Ups
Max Out on Pushups
(4-8 total sets of routine)

Lower Body:
15 Lounges
15 Squat
15 Lounge to Higher Platform/Pistol Squat
15 Jump Squats
15 Calf Raises
Max Out on Squats
Also, if I still have time, I'll do stairs.
(4-8 total sets of routine)

Ab/Core:
15 Sit Ups (Warm up)
15 Toe Touch Crunches
15 Push Up Crunches
15 Lower Back Bends
30-45 Seconds Back Hold
30-45 Seconds Alternating Inner & Wide Holds
5 Spread Sits/Toe Touches
Max Out on Situps
(4-8 total sets of routine)

What do you think of this schedule? Also, would I still be able to take Whey Protein with it to increase gains, or will it not help? Should I add any other supplements?

Also, my diet will look something like this:
Breakfast- Oatmeal w/raisins and almonds, black coffee/green tea
Lunch- Pb Sandwich w/fruit
Snack- Protein bar/Yogurt
Dinner- ??? Not too sure yet due to parents :/

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Protein really won't help with gains that much but it speeds up recovery. I use Muscle Pharm protein and creatine once a day usually after working out. I've been able to gain 10 lbs recently but I credit that to focusing a lot on leg work outs. Your legs possess a lot of natural steroids. Stronger and heavier all around.

man my hobby for about four years was "body building." i've tried pretty much everything under the sun. even though i feel like "getting in shape" and "bodybuilding" are two different hobbies or lifestyles they're both very similar. my ex-girlfriend is a personal trainer and she's told me this before and i completely agree: working out and getting in shape is 80% diet and 20% physical training. and it really is. even if you work out an hour every day, it's what you're doing the other 23 hours out of the day that really make the difference. the months i trained without supplements (excluding protein powder) and my diet was spot on, i saw a lot more results than creatine and testosterone boosters and vitamins on the months i wasn't eating right. the only "supplement" you need is protein powder. and if you're eating enough meat and such, you don't even need that. but it always helps. spend your time, money, and energy on eating right and then AFTER you have your diet perfect you might wanna worry about supplements and vitamins. diet, diet, diet. and that doesn't mean starving yourself. 6 meals a day. every 3 hours. just eat smart. the only other thing i'd recommend is a pre-workout drink ONLY if you're feeling tired and groggy. if you use them every workout you build up a "tolerance" and they won't really help you when you need them.

i was a personal trainer, played football and competitively power lifted in college, ran a gym for a while etc... so here is my advice.
if you are trying to gain muscle OR lose fat:
since this is new for you keep your reps in the 8 to 12 range and start SLOW!!! do two sets of about three exercises per body part the first couple weeks then increase the sets to four when you arent so sore anymore.

find what works for you but as a beginner I suggest this split:
day 1 chest/ triceps,
day 2 back/ biceps,
day 3 legs/shoulders
day 4 rest
repeat

eat every 3 hours, lots of protein but you still need carbs and fat. stay away from alcohol
protein powder will help you get the protein you need to build muscle
glutamine really helps with recovery
creatine will help you in the gym as well as recovery. google creatine and ATP
don't do traditional cardio. do interval training. do a google search, you'll get a lot of good interval workouts.

interval training in am. doing this on an empty stomach helps to burn fat stores quicker.
weights in pm. you want to have a few meals in you before you hit the weights.

protein/creatine about 30 minutes before weight training. protein/creatine/glutamine immediately after training.
protein/glutamine before bed (your body recovers and grows when you sleep)
a good multivitamin
extra zinc and magnesium will help, best to take before bed
nitrogen supplements can help

LOTS of water!!! your body will not grow to its full potential unless you are fully hydrated.

you really dont necessarily need all the supplements, however, i do suggest to anyone who works out and is trying to put on muscle to add protein powder, glutamine, and a multivitamin. eating every 3 hours keeps your body satiated and your metabolism high.

creatine can cause some unpleasant side effects...cramping, diarrhea, head aches. not everyone experiences these though.