Thread: Need some supplement advice

You'll get plenty of gains with food and heavy pieces of iron.

What's your routine like, and what are you specifically trying to do - add muscle? Because you're going to have to gain weight to do that, and that means you're going to have to eat more.

How many calories do you currently consume, and what is your current training routine? What is your squat, bench, deadlift?

Thanks for the reply Built.

My routine is every other day: 1hr workout biceps and chest one day,maybe 9-10 sets each. Then next workout day 1 hr shoulders triceps. Always throwing in extras like back, forearms etc. Generally afterwards I do a 30 minute elitical program to burn off a few hundred more calories.

I am looking to up my maxs and workout weight....i.e. strength.
I just feel like I got a hell of a lot more in me, u know?

As far as diet I have been eating pretty healthy. Mostly grilled chicken, veggies, lowfat stuff..86ed the carbs. My intention in the start was to burn off some excess fat. Currently I am about 13.5% body fat.

Now that I am really getting into it, I want to get to the next levels.

I dont do any squats because I get plenty of legwork at work, and I also have a lower back issue. My main focus is upper body and I want it BIG!!!!

FitDay - Free Weight Loss and Diet Journal

Enter a typical day and post up the calories, grams of protein, carb and fat. You can just paste in the numbers beside the pie chart.

I want to see the basic breakdown of your diet, and your calories.

You're not going to get bigger or stronger unless you change your training and your diet. For one, stop trying to burn off calories. That's not what cardio is for.

What do you do for back?

bench and bi day, then shoulders and tri, Back falls under the "Extra" Category and no legs mentioned????

You don't need supplements you need a workout plan. Built I don't know what's gonna happen when you get tired of repeating your self for free! I did a long time ago.

I say if your back is so screwed up that you can't do some variation of squats then you probably don't need to do bench either. I don't know your situation but 99% of the people I talk to don't do squats because they have back issues. And they look like it. I've got scoliosis and I rep out 315 easily and do deads over that. Whats wrong with your back?

Plus you need to max out a diet before wasting money on supps. Luckily Built is here to save the day.

Lets back up for just a sec Merkaba.

I never once said I was a professional or that I knew anything about proper diets for different results. I joined this forum to get experienced input from vets who have no problem helping out a rookie like myself.

As far as the back, it is not so horrible that I cant exercise it. The problem is muscular for sure. I dont currently have access to proper equipment for squats.
Obviously Im not doing enough back exercises, just pullups and maybe a little work with millitary press but that is geared more towards shoulders. How is a 30 minute program on eliptical not working out the legs, especially on high resistance?

Built.... I will try to map that out for you. You commented on not burning cals, but if u recall I said my first goal was to burn off some chub. I appreciate any feedback that you guys give, just please be patient with me. As I said Im not knowledgeable enough yet. That is what I was hoping to gain from you guys. What type of diet would u recommend for someone looking for these result?

the proper equipment to do squats is a barbell and a rack


pullups and chinups are the bread and butter of my back workout


and i have been credited by my friends as having an abnormally large and defined back


and the reason eliptical is an arobic activity
the amount of muscle growth stimulated by this is about none..
you will likely loose size in your legs doing this actually

doing 30 minutes of cardio is great for your heart
but generally we loose fat by dieting
and gain muscle by eating more than we burn

ie
eliptical=non anabolic

Grams Calories %-Cals
Calories
565

Fat
21.0

187

33
%
Saturated
5.6

51

9
%
Polyunsaturated
4.5

39

7
%
Monounsaturated
8.6

77

13
%
Carbohydrate
68.2

273

48
%
Dietary Fiber
5.4

Protein
27.1

111

19
%
Alcohol
0.0

0

0
%


Fat
(
33
%)
Carbs
(
48
%)

Protein
(
19
%)
Alcohol
(
0
%)


these numbers obviously vary, this being a normal day from trying to burn the fat and tone up. There is also alcohol to consider in sometimes.

Thanks Ben,

As u may guess from my screen name i am a floorguy. I am constantly up and down, carrying weight at the same time. Basically always up and down and working the legs back and forth to the saws. Do you suggest that I also throw in some more leg workouts? I understand that working the legs produces more growth hormone... I have just felt that my legs get a hell of a workout.

a typical leg workout leaves my legs throbbing for a few days

i would not wish that on anyone
especially one who works on there legs for a living...

but im afrade anyone who wants to grow bigger and/or stronger must do squats

only my opinion
take it for what its worth

Thanks man.

You only eat 600 calories a day?

Originally Posted by Floorguy

Lets back up for just a sec Merkaba.

I never once said I was a professional or that I knew anything about proper diets for different results. I joined this forum to get experienced input from vets who have no problem helping out a rookie like myself.

As far as the back, it is not so horrible that I cant exercise it. The problem is muscular for sure. I dont currently have access to proper equipment for squats.
Obviously Im not doing enough back exercises, just pullups and maybe a little work with millitary press but that is geared more towards shoulders. How is a 30 minute program on eliptical not working out the legs, especially on high resistance?

Built.... I will try to map that out for you. You commented on not burning cals, but if u recall I said my first goal was to burn off some chub. I appreciate any feedback that you guys give, just please be patient with me. As I said Im not knowledgeable enough yet. That is what I was hoping to gain from you guys. What type of diet would u recommend for someone looking for these result?

I never said you were a pro.... Its ok...

Sure rolling up and down on a elliptical works your legs. So does walking...Noone in their right mind will tell you that is a leg workout, and if you have two knees you have enough equipment to do squats. Enough already. You just don't know how many people have 9 zillion ways to avoid a proper leg workout. Hell especially guys. All they care about is bench.

Originally Posted by Built

You only eat 600 calories a day?

Yeah, but that was my diet for feeling like I needed to shed off some fat. I feel pretty good about the results that I got, but I kinda want to do a 180. Now I want to go as far as I can with muscle building and strength training. My weight is not and has not been a concern, I just want more muscle now. What do you suggest I do Built?

Hey Floor.

You and I are in a similar boat. I've been putting on muscle for a few years now and the first thing I learned coming to this forum a few weeks ago was that working out your legs is very important. I'm not a big fan of leg workouts either but it has to be done. Squats and deadlifts seem to be the most important.

I'm 6 foot and weighed as much as you a few months ago. I've put on 12 pounds of muscle simply by eating a lot and working out. I've actually put on 30 pounds in a little over a year I think. You should be consuming around 3,500 calories if you're exercising that much. Also try to spread this out into 5 or 6 meals so your body is constantly nourishing itself.

As far as supplements the only thing I've taken is whey protein, some creatine, and Mass XXX from GNC. The Mass stuff is just a powder you can mix with milk it's got about 900 calories in it which is all carbs and protein. You shouldn't be cutting out carbs, they are essential along with protein for building muscle. I usually drink one of these half way through my workout and since I've been using it I've gained weight a lot faster. Ofcourse eating real food is better and you should be focusing on that rather than drinking 3 shakes a day. It's just a quick and easy way to help fill your quota. I drink about 2 to 3 of them a week. Just my 2 cents.

Originally Posted by Floorguy

Yeah, but that was my diet for feeling like I needed to shed off some fat. I feel pretty good about the results that I got, but I kinda want to do a 180. Now I want to go as far as I can with muscle building and strength training. My weight is not and has not been a concern, I just want more muscle now. What do you suggest I do Built?

Jesus Christ. No wonder you have back problems! Youre burning your back muscle to stay alive! Where did you get this diet idea from I'm curious? or...did you just make it up?

Originally Posted by Built

You only eat 600 calories a day?

Originally Posted by Floorguy

Yeah, but that was my diet for feeling like I needed to shed off some fat. I feel pretty good about the results that I got, but I kinda want to do a 180. Now I want to go as far as I can with muscle building and strength training. My weight is not and has not been a concern, I just want more muscle now. What do you suggest I do Built?

Why so low, and for how long did you do this? How much weight did you lose?

Originally Posted by Hahzist

Hey Floor.

You and I are in a similar boat. I've been putting on muscle for a few years now and the first thing I learned coming to this forum a few weeks ago was that working out your legs is very important. I'm not a big fan of leg workouts either but it has to be done. Squats and deadlifts seem to be the most important.

I'm 6 foot and weighed as much as you a few months ago. I've put on 12 pounds of muscle simply by eating a lot and working out. I've actually put on 30 pounds in a little over a year I think. You should be consuming around 3,500 calories if you're exercising that much. Also try to spread this out into 5 or 6 meals so your body is constantly nourishing itself.

As far as supplements the only thing I've taken is whey protein, some creatine, and Mass XXX from GNC. The Mass stuff is just a powder you can mix with milk it's got about 900 calories in it which is all carbs and protein. You shouldn't be cutting out carbs, they are essential along with protein for building muscle. I usually drink one of these half way through my workout and since I've been using it I've gained weight a lot faster. Ofcourse eating real food is better and you should be focusing on that rather than drinking 3 shakes a day. It's just a quick and easy way to help fill your quota. I drink about 2 to 3 of them a week. Just my 2 cents.

Thanks a bundle. I appreciate your input and it seems to be the consensus from most of the replies. I will make sure to EAT MORE, TRAIN HARD.

Originally Posted by Built

Why so low, and for how long did you do this? How much weight did you lose?

I guess I never realized how low those numbers were. I wasnt only eating 600 cals everyday, that was just an example of an average day. I did that for about 3 weeks, interestingly enough I only lost about 5 lbs. I have trained pretty intensely the entire time. I KNOW that I only lost 5 lbs because I also noticeably put on muscle. It obviously wasnt the best way to do it, but I did get the results I had hoped for. As of 2 days ago when I got your advice and some others, I have jumped up the calories, carbs, and protein intake.

I am starting to understand how naive I really was after reading some stickies, and getting useful input.

Originally Posted by Merkaba

Jesus Christ. No wonder you have back problems! Youre burning your back muscle to stay alive! Where did you get this diet idea from I'm curious? or...did you just make it up?

Completely made it up...obviously.

I want to apologize for snapping also, I understand that u guys probably get douches in here who sound like complete morons. I assure u I am reasonably intelligent, but when it comes to dieting I dont have a clue. I do appreciate your responses on some of my other posts....Rude or not it is still helpful. I just dont like being made out to be an idiot.

Originally Posted by Floorguy

I guess I never realized how low those numbers were. I wasnt only eating 600 cals everyday, that was just an example of an average day. I did that for about 3 weeks, interestingly enough I only lost about 5 lbs.

Okay, well, 5 lbs of fat means 3500x5=17500 calories, or an 833 calorie a day deficit.

This does sound odd - given you were only eating 600 calories a day during this time, you must have a maintenance of about 1400 calories a day.

Either you ate more than this on average, or you need to get your thyroid checked, STAT!

Originally Posted by Floorguy

I have trained pretty intensely the entire time. I KNOW that I only lost 5 lbs because I also noticeably put on muscle.

In three weeks, overtraining on 600 calories a day and while losing five pounds? I don't think so.

If you did, I want some of that gear you're running!

Originally Posted by Floorguy

It obviously wasnt the best way to do it, but I did get the results I had hoped for. As of 2 days ago when I got your advice and some others, I have jumped up the calories, carbs, and protein intake.

I am starting to understand how naive I really was after reading some stickies, and getting useful input.

I'll be interested to see what happens now that you are eating more. What calories are you currently running?

Originally Posted by Built

Okay, well, 5 lbs of fat means 3500x5=17500 calories, or an 833 calorie a day deficit.

This does sound odd - given you were only eating 600 calories a day during this time, you must have a maintenance of about 1400 calories a day.

Either you ate more than this on average, or you need to get your thyroid checked, STAT!

LOL.... I had to have eaten more than that I just wasnt keeping track of it until I met the ever so helpful Built!

In three weeks, overtraining on 600 calories a day and while losing five pounds? I don't think so.

If you did, I want some of that gear you're running!

Seriously I only lost a total of 5 lbs. Im sure that over a 3 week period my averages were probably much higher, its just hard to recollect exactly what I had been eating, or for that matter drinking

I'll be interested to see what happens now that you are eating more. What calories are you currently running?
I will now make sure to take in between 3500 to 4000 cals.

I will now make sure to take in between 3500 to 4000 cals.

Hey built...

I should let you know that as I was tracking my food on fitday today, I realized that I screwed up the amounts of food when we determined I was eating 600 cals. Probably more like 1200.
Oops.

Dont worry....I finally figured it out though

Okay thank GOD.

Now - you are planning to jump straight from 1200 calories a day to 4000?

Hope you like getting fat! You lost five pounds on 1200 calories a day - if we do the math and ignore the calories burned from your workouts, your maintenance is only about 2000 a day.

1200 was a guesstimate. I promise Ill get my shit together. Maybe Ill be able to make u proud one day!

i did about 2500 cals today.

I have been told to go double the meals in a day, what do u suggest I do while working......I have a physically demanding job so I cant stop every couple hours to eat.

Do you feel hungry every couple of hours? You have all day to eat. Just get it in.

You need a better routine to see any gains.

Your current one is horrible.

Listen, my husband weighs what you do and he's an inch shorter than you. At 42, his maintenance is about 2700.

Why don't you try shooting for that for now and see what happens? If in fact 2700 is your maintenance, and you lost five pounds of fat in 21 days, you created a deficit of about 800 calories a day, likely about 500 through diet and a further 200-300 through overtraining. My guess is that you were eating around 1800-2000 calories a day over this period.
1800 from food
500 calorie deficit from diet
300 calorie deficit from overtraining
________
2600 calories a day maintenance.


If I'm wrong, I can't even imagine what went wrong with your metabolism.