Good supplements

**N_I_C_K** · 03-22-2010, 10:11 PM

So I heard taking 1-Androsteinediol is amazing for working out and is great to increase strength and definition. Now I'm sixteen and asked if I should take this and my idea got shot down pretty fast.

So what supplements (if any) will make me more defined (stronger would be excellent but I'm really looking for definition) even though I am sixteen.

Also what product is the quickest way to get more defined since I'm sixteen? Which is the quickest way to get more defined no matter what age?

**Iron Dragon** · 03-23-2010, 12:43 AM

Bro, it's all about your diet and training at your age. But do not mess with any hormones. They will mess you up!! I promise.

**N_I_C_K** · 03-23-2010, 06:04 AM

I'm not looking for products like 1-Androsteinediol anymore. I'm just sticking with whey protein, creatines, and other things of that sort.

**Mags** · 03-23-2010, 09:19 AM

Originally Posted by N_I_C_K

I'm not looking for products like 1-Androsteinediol anymore. I'm just sticking with whey protein, creatines, and other things of that sort.

Good choice.

**N_I_C_K** · 03-23-2010, 02:56 PM

Oh I forgot to mention. I heard about a product by Advocare called "Catalyst." All I know about it is that the pills are taken throughout the day, and are claimed to be pre-workout pills. Also they are supposed to tone muscles, cut if a small amount of fat, and tighten skin. They also have no side/negative effects on the body. Of course I was presented these by my mom's friend who sells them so of course she's trying to make a sale.

Can anyone confirm or deny these claims before I spend money on the product?

**Marat** · 03-23-2010, 03:14 PM

Originally Posted by N_I_C_K

Oh I forgot to mention. I heard about a product by Advocare called "Catalyst." All I know about it is that the pills are taken throughout the day, and are claimed to be pre-workout pills. Also they are supposed to tone muscles, cut if a small amount of fat, and tighten skin. They also have no side/negative effects on the body. Of course I was presented these by my mom's friend who sells them so of course she's trying to make a sale.

Can anyone confirm or deny these claims before I spend money on the product?

It just contains some BCAAs. The price point of the product is likely a lot higher than what it is worth.

**N_I_C_K** · 03-23-2010, 09:04 PM

BCAA's are what?

It's like 30 bucks and there is like a plan we are on where whenever we spend 500$ we get a 5% additional discount (ontop of our 20% discount) to the product and my mom forced me to get something and this is the only thing that I even thought I would actually try.

**Marat** · 03-23-2010, 09:22 PM

branched chain amino acids

They have their use and are a part of some informed individuals' supplement regimen. I don't typically recommend taking them as their own supplement though. I can imagine that many take the opposite viewpoint --- hopefully more posters will provide their opinions.

For a sixteen year old, protein powder, creatine monohydrate, and fish oil should be sufficient.

**cheappinz** · 03-23-2010, 09:36 PM

at your age, just a consistent workout plan with good form. I'd minimize the junk in your diet and be healthy but I'm not sure 16 is old enough to start really getting strict on carbs...I'd read adkins lifestyle literature to see if there are any contraindications to starting this type of diet early..wouldn't want to stunt your growth in any way.

**N_I_C_K** · 03-23-2010, 09:54 PM

I'm pretty close to done growing. I have grown an inch in two and a half years. I cut out pop and fast food last year and that didn't do much. I started this diet to lose weight for wrestling and it worked great so I kind of continued it with my working out.

Should I go back to everyday eating with no junk foods of any sort next week and see how that works out for me?

**Marat** · 03-23-2010, 10:02 PM

What are your current stats? height, weight, estimate of body fat percentage

Sixteen is certainly old enough to start training and tracking calories.

**LordODell** · 03-23-2010, 10:37 PM

usually i try to curse at the guys who preach the protein powder,creatine monohydrate,and fish oil should be sufficient bulshit

but in this case you being only 16 they are right..for once

lol your not down growing kiddo and dont worry about junk food!unless your tryiing ffor the Olympics?

eat that shit now while you can but dont be a pig about it. come late 20's and 30's your done!

**N_I_C_K** · 03-24-2010, 05:59 AM

Originally Posted by m11

What are your current stats? height, weight, estimate of body fat percentage

Sixteen is certainly old enough to start training and tracking calories.

Height: 5'9
Weight: 165lbs (stays between 160-165 depending on if I eat before my workouts, if I have a bowel movement before workouts and if I weigh myself before or after the steam room and sauna)
Body Fat Percentage: Honestly I have to no idea but a friend of mine said his was 12% and we have similar amounts of body fat. So maybe 12-14%?

**jcar1016** · 03-24-2010, 08:08 AM

Originally Posted by N_I_C_K

BCAA's are what?

It's like 30 bucks and there is like a plan we are on where whenever we spend 500$ we get a 5% additional discount (ontop of our 20% discount) to the product and my mom forced me to get something and this is the only thing that I even thought I would actually try.

Save your cash bro you can all the aminos you need from FOOD lots of protien chicken, fish, lean beef, beans, nuts, hell cats and dogs if your frisky just get lots of protien and pack in lots of other calories and at your age YOU WILL GET BIGGER!

**cheappinz** · 03-24-2010, 11:39 AM

I agree. Real quality protein is a safe way for you to get size. Food is your fuel + the right exercises= growth. Don't just do what you see others doing...learn the right form and do the exercises correctly. For example: the moron that loads up every 45 he can find on the leg press and does 1/4 range of motion..better to keep the weight low, manageable and do the exercise correctly. That's how you will really hit the muscles correctly and get growth. Good luck.

**N_I_C_K** · 03-24-2010, 02:11 PM

Originally Posted by cheappinz

I agree. Real quality protein is a safe way for you to get size. Food is your fuel + the right exercises= growth. Don't just do what you see others doing...learn the right form and do the exercises correctly. For example: the moron that loads up every 45 he can find on the leg press and does 1/4 range of motion..better to keep the weight low, manageable and do the exercise correctly. That's how you will really hit the muscles correctly and get growth. Good luck.

Thanks for the advice.

Or the idiot who throws his back into it everytime he does a curl. I know what you mean. Trust me though, I make sure I do the lifts right.

**N_I_C_K** · 03-25-2010, 06:59 PM

So my friend has started taking creatine pills before he works and says they are really good but he is new to working out and says everything he takes is good and how he is already getting more defined, which after a week of working is very unlikely without roids.

So are creatine pills any good? Or should I stick to my Catalyst/Extreme M5?

**nni** · 03-25-2010, 07:49 PM

Originally Posted by N_I_C_K

So my friend has started taking creatine pills before he works and says they are really good but he is new to working out and says everything he takes is good and how he is already getting more defined, which after a week of working is very unlikely without roids.

So are creatine pills any good? Or should I stick to my Catalyst/Extreme M5?

its creatine in pill form. thats all. creatine mono or pill doesnt matter. after a week is very unlikely no matter what.

**N_I_C_K** · 03-25-2010, 08:09 PM

Well is creatine any good? I mean it's probably the most common workout product in my high school but is it effective? Also what exactly does it do?

**MrImagination** · 03-25-2010, 08:42 PM

Originally Posted by N_I_C_K

Well is creatine any good? I mean it's probably the most common workout product in my high school but is it effective? Also what exactly does it do?

Creatine isn't that great. A lot of the cheap creatines do a lot of damage to your liver and kidneys, and it mostly keeps water in your muscles too. It's a bit more complicated than that, but that is the simple explanation. I can refer you to some decent creatines, but I don't know if I am allowed to. Can we post links to products on here?

**Marat** · 03-26-2010, 01:03 AM

Originally Posted by MrImagination

Creatine isn't that great. A lot of the cheap creatines do a lot of damage to your liver and kidneys, and it mostly keeps water in your muscles too.

I disagree with MrImagination's post.

Like any supplement, creatine isn't going to make a tremendous difference if not paired with proper diet and nutrition. However, creatine does directly improve overall performance (1,2). I very much endorse that every bodybuilder (recreational inclusive) should be supplementing with creatine monohydrate daily.

You would be very hard pressed to find even non-Creapure creatine doing any damage to healthy liver or kidneys. Here is some evidence that suggests that creatine does no damage on the liver or kidney (3). Typically, those with current disorder may experience problems. Therefore, as with any supplement, it's imperative that one takes a trip to the doctor before starting adding a new supplement to their regimen.

In regard to hydration of muscle tissue, can you please expand on the negative aspects of that? I'm pretty sure I have an idea of what you are thinking, but I'd prefer not to put words in your mouth.

(1) Effects of creatine supplementation on body composition, str... : Medicine & Science in Sports & Exercise
(2) Creatine Supplementation Enhances Muscular Performance During High-Intensity Resistance Exercise
Journal of the American Dietetic Association, Volume 97, Issue 7, Pages 765-770
(3) Long-term creatine supplementation does not significantly affect clinical markers of health in athletes

Originally Posted by N_I_C_K

Well is creatine any good? I mean it's probably the most common workout product in my high school but is it effective? Also what exactly does it do?

In short, yes...it is good when paired with a proper diet and training program (don't throw that to the wind, I'm serious about that...no need to waste money on supplements if you aren't positive that your diet and training is as perfect as it can be).

Are you familiar with ATP (adenosine triphosphate)? You say you are in high school and I don't remember what they teach there nowadays so I'll go ahead and explain. ATP is the primary energy source in the body. Your body stores ATP to be utilized by your cells. After the ATP is used, one of the phosphate groups is cleaved off, and you are left with a molecule of ADP (adenosine diphosphate). In order to turn the ADP (not preferably functional as an energy source) to ATP (the primary energy source) another phosphate atom needs to be added on to the ADP to create ATP. Makes sense?

Your body uses these ATPs as a primary energy source while you train . However, your body can only store so much ATP and after your body 'runs out' of ATPs, you ] are left with a bunch of 'useless' ADPs . 'Running out' of ATPs is a primary reason why you fatigue when you train. Also, after you run out, your body goes to work breaking down glycogen in order to get more ATP (see: 'fermentation' --- you'll notice that the final product is lactic acid --- this is what explains for the 'burn' that you feel sometimes while working out.)

Fortunately, your body already has endogenous creatine phosphate (creatine molecules are created in your liver and ultimately phosphorylated by ATP to create creatine phosphate) in order to replenish those phosphates needed to convert ADP to ATP (the body just 'rips' the phosphates off the creatine phosphate and 'slaps' them onto the ADP).

Unfortunately, your body doesn't carry very much endogenous creatine phosphate --- you 'run out' far quicker than you would like to.

Back to fortunately, creatine monohydrate supplementation allows you to saturate your muscles with creatine phosphate with allows you to quickly re-phosphorylate ADP. Per the description above, you can imagine why this would be beneficial. Especially in the first half or so of a workout, the effects are pretty clear.

You can get creatine from food sources, however, it's significantly easier to just supplement with a comically inexpensive creatine monohydrate supplement.

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