Anything else I'm missing?

**mkmadsen** · 09-17-2004, 11:08 AM

I'm pretty focused when it comes to diet, workouts, and nutrition. I have been training for almost 4 years now but took it up a notch 3 months ago. I am 20 yrs old, 5'8", 150 lbs, and am pretty cut. I make good gains, but want to keep my gains coming and body strong consistently/ready for the next workouts. I currently take whey protein throughout the day (see thread: Researched diet...looking for critical comments ) and Glutamine at breakfast and post workout. I also take a vitamin C and multivitamin in the morning. I know alot about nutrition but not a whole lot about the different supplements available as I have not gotten into the stuff a whole lot for cost reasons. I am not interested in creatine and definitely not steroids, but are there any supplements out there I should be taking to keep my gains consistent that I am missing (like commen supplements used by many or ones that work well, other than the glutamine, vit C, multi, and whey I am already taking)? I workout 6 days/week...thanks for any advice

**redspy** · 09-17-2004, 11:28 AM

The key to making progress is a well balanced diet. Supplements should be used to fine-tune your nutritional needs - they should be the foundation. The supplements you're taking are pretty solid, one to consider is creatine. This can be found in many different forms, creatine monohydrate is generally the cheapest and has a lot of clinical studies to back up its effectiveness.

At your age your testosterone levels are very high so don't even consider juice or prohormones.

What does your 6day split look like?

**mkmadsen** · 09-17-2004, 11:34 AM

My six day split is at the bottom of my post in the thread linked above. I know quite a bit about training, etc. as I make diet plans and help others train when they come up to me asking advice at the gym, but I just havn't gotten involved in the supplememnt world. I dont want to take creatine as there have been no studies on the long term side effects and I want to avoid bloating and the quantity of sugars suggested to be taken with it to make it effective in pushing the nutrients into the muscles.

**redspy** · 09-17-2004, 11:44 AM

Originally Posted by mkmadsen

My six day split is at the bottom of my post in the thread linked above. I know quite a bit about training, etc. as I make diet plans and help others train when they come up to me asking advice at the gym, but I just havn't gotten involved in the supplememnt world. I dont want to take creatine as there have been no studies on the long term side effects and I want to avoid bloating and the quantity of sugars suggested to be taken with it to make it effective in pushing the nutrients into the muscles.

In looking at your split you train bi/arms 3 times a week, shoulder/chest twice a week and legs/back once a week? Why so much focus on bi/arms and such little focus on back/legs?

**LAM** · 09-17-2004, 12:36 PM

no doubt...that routine is hurting

**Vieope** · 09-17-2004, 03:23 PM

EFAs

**redspy** · 09-17-2004, 08:17 PM

Originally Posted by mkmadsen

I dont want to take creatine as there have been no studies on the long term side effects and I want to avoid bloating and the quantity of sugars suggested to be taken with it to make it effective in pushing the nutrients into the muscles.

I understand your caution regarding creatine, however, as you will see below some longer term studies have been completed.

Steven Scott Plisk, director of sports conditioning at Yale University says, "it has been used in the United Kingdom since the early 1980's without any problems... if creatine caused long-term side effects, there would be indicators in the shorter studies. With anabolic steroids, you see some signs in the short term that warn you about what's coming in the long term, and you don"t see any of that with creatine (7)." There have been several studies conducted on creatine supplementation, which concluded that long term creatine use has no side effects (8 and 9).

7. Hawes, Kay. Creatine Boom Creates Administrative Challenges. The NCAA News. September 14, 1998. http://www.ncaa.org/news/1998/199809...e/3532n03.html

8. Poortmans, Jacques R. and Marc Francaux. Long-term Oral Creatine Supplementation Does not Impair Renal Function in Healthy Athletes. Medicine and Science in Sports and Exercise 31 (1999): 1108-1111.

9. Schilling, Brian K., et al. Creatine Supplementation and Health Variables: a Retrospective Study. Medicine and Science in Sports and Exercise 33 (2001): 183-186

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