Thread: Optimum Results

Age: 22
Weight: 195 (I wanna be >200 solid with lower bf%)
Height: 5'11"
bf%: 10-12% (I wanna be like 7 or 8)
Training seriously for 5 years
Diet currently consists of about 250g of protein and 4.5k-5k calories/day

Picked up the supplements I'll basically be taking for the rest of my life...

Always been taking protein usually 1.5 hours preworkout, postworkout, presleep.
and creatine and BCAA preworkout and postworkout
milk thistle 280 mg/day cause i do drink decently heavily on the weekends

now adding in the goodies that ive been putting off getting:
-multivitamin
-fish oil

I wanna gain lean mass (doesnt everybody)

so what I'm looking for in responses is dosing suggestions on:
1. Whey Protein (120 calories 24g of protein per scoop) ON 100% Whey
2. Creatine Monohydrate (Powder)
3. BCAA 1800 mg/softgel
4. Multivitamin
5. Fish Oil (Softgel)
6. Milk Thistle 140 mg/capsule

Thanks in advance for everything you dudes have to offer.

Also, wanted to add that I squeeze my own OJ (not from concentrate) and have about 300 mg per day (saying its 70 mg per orange).

Originally Posted by BlueJayMuscle

1. Whey Protein (120 calories 24g of protein per scoop) ON 100% Whey
2. Creatine Monohydrate (Powder)
3. BCAA 1800 mg/softgel
4. Multivitamin
5. Fish Oil (Softgel)
6. Milk Thistle 140 mg/capsule

1. 1 scoop postworkout. Whey can also be your protein source in the morning and mixed with casein or cottage cheese before bed.
2. 5g postworkout on on days and 5g in the morning on off days.
3. When you finish that bottle get some BCAA powder, caps are ridiculous. Take 10g preworkout and 10g during workout. You can get Recoup by Dymatize or Xtend insted of BCAA for during workout shake cuz it tastes much better. Another option is 2-3 tbsp of Super Liquid Amino by Dymatize during workout in about 0.7-1l of water and sip that between sets.
4. Take in the morning with meal, dosage in on the label, depends on product.
5. I think that NOW Foods Fish Oil is cheapest and is of high quality (someone chime in if they know cheaper). Take 3 caps in AM and 3 caps pre bed minimum.
6. Take as told on the label.