Work out supplements!

So this kind of goes off of my thread about working out, which is a few months old, and I've gotten results, better at the gym and such. I was just wondering, what kind of supplements should I use? One of my friends uses supplements such as, Jack3d, Opti-men, Beast Creature, Pro Complex, C4 Extreme, build-HD, GO, etc., and I was wondering if I should start using some of those. I currently just use GNC Whey Protein, but I'd like to see more gain and such. If you could, recommend me some! Also, would it be safe to take different kinds of pre-workouts at the same time? For instance, Jack3d, Opti-men, and then Whey Protein afterwards? Or would it not be safe? Thanks!

Bodybuilding.com is great for stack lists. I use C4 or Jack3d, Hydro Whey and cheap creatine on occasions overall the best way to gain and get real results is food. Allot of the products out there are gimmicks and expensive.

I don't know a whole lot on most of those that you listed. However, Jack3d is typically for cardio-energy bursts whereas C4 is for strength-energy bursts (if that makes sense). For example, you're better off using Jack3d for a run/cycle/anything cardio and C4 for increasing ability to lift (and putting on more muscle as a result).

Any type of protein supplement is great - a lot of pre-workout and post-workout things. Whatever you chose, consider how fast the protein release is in your supplement. Quick-release protein combined with carbs for energy replacement is best right before or right after a workout, whereas slow-release protein is better to take at night/as a meal/etc.

Take a vitamin too, daily depending on how much you plan to work out.

I can't help with much else, I'm a chick and definitely don't workout to bulk up. ;)

Most of your over the counter stufd is junk and full of false advertising. Keep in mind also that what works for 10 other ppl may not work for you

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My brothers are competitive powerlifters and they seem to swear by protein powder in the morning and 20 timbits before/during lifting :P.

(For non-Canadians, timbits=donut holes)

I think to start off, a solid multivitamin, maybe some BCAA's and glutamine, a protein and maybe creatine. But before you get into all the other crazy supplements, I think yo should perfect your diet and training regime. I'm not saying you haven't already but you'd be surprised what a small change in diet can do.

Thanks guys! And I forgot to mention, my family is vegetarian so I can't get the amount of protein that some people get on a daily basis among other vitamins. Also, would anyone know if supplements are okay to use while going into the military?

If you're trying to put on size, the best thing you could do (other than eating appropriately) is move from a straight whey to some type of protein blend that has not only whey, but different types of casein. Whey is a quick digesting protein that is lower in calories. If you're trying to put on any type of mass, quality calories are your friend. If you're having trouble gain weight, try a weight gainer and eat, eat and eat some more. A creatine supplement could be helpful too. Either regular creatine monohydrate or a mix like Cell Tech.
As for supplements and the military, stay away from the original Jack3d formula. I'm pretty sure that the stimulant used in that (geranium root, aka 1,3 dimethylamyaline) is military banned. The C4 would be a better alternative as they pulled that ingredient out a while back. Also, Jack3d Micro would be fine.
FYI I am a store manager for a supplement store. I'd be happy to answer any other questions. I don't know everything but I've been in the industry a while.

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Whey after workouts, casein before bed, creatine (5 grams per day). That is all you need paired with a healthy diet and two a days as often as you can. Cardio in the a.m., weights in the afternoon evenings.

Quote:

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Originally Posted by gsarchie

Whey after workouts, casein before bed, creatine (5 grams per day). That is all you need paired with a healthy diet and two a days as often as you can. Cardio in the a.m., weights in the afternoon evenings.

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This.

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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.