Need help deciding what supplements to take

[Island Roots]

I've been working out off and on at my local gym for the past 8 months or so. I'm looking to get back into working out regularly and I need help deciding which supplements to take.

A little info on myself; I'm almost 18, 5'-11", and I've weighed about 140-145lbs. for the past two years or so. Translation; I am a skinny guy looking to gain some mass.

As far as my eating habits; they're pretty horrible. Not so much in terms of eating crappy foods, but just not eating enough.

I had been taking Muscle Milk protein shakes after working out but I've ran out and am not sure whether to keep buying it.

I've just purchased Animal Pak multivitamins from Universal Nutrition. What other (specific) supplements should I consider? Any protein/whey? Also, what are the benefits of the supplements I should be taking? I'm relatively new to the whole supplement area so shopping around online and seeing all these different supplements is a little overwhelming.

Lastly, I am not expecting instant results. I'm not one of those guys who starts taking something and starts working out and expects results in a week or two. I know that if any of the supplements I take are actually going to work, I'll need to keep on top of taking them, work out regularly, and keep up a good eating/sleeping habit.

With that said, any help/suggestions on my situation would be greatly appreciated.

 

[Arnold]

As far as my eating habits; they're pretty horrible. Not so much in terms of eating crappy foods, but just not eating enough.

based on this, meaning your diet/nutrition is not in order, your main focus should be proper nutrition, then worry about supplements after you have that figured out.

 

[Island Roots]

based on this, meaning your diet/nutrition is not in order, your main focus should be proper nutrition, then worry about supplements after you have that figured out.

That's what I'm getting back on track with.

 

[Island Roots]

An update; I've starting taking Animal Pak multivitamins. Today was my first day on them; holy cow there are some huge pills in there. It took me a half liter of water to down all 11 pills.

 

[Sh8kin]

Yes, spend some time researching what you need to be eating 1st. If you want to use a supplement to help I do recommend getting some whey protein. This will help you get the protein you need and also help if you need to get a quick meal in to help your diet. It will also allow you to quit buying animal milk after each workout. Most people here use Optimum Nutrition or AllTheyWay.

 

[KentDog]

I use Whey Protein mostly to help balance my diet. As the others have already said, I would do more reading into proper dieting and get some whey protein to help with your diet. There is a recommended "grocery list" somewhere on this site, I can't remember where.. if anyone could direct this guy to it, it would probably help him out some.

 

[primus_122]

diet is somthing you should focus on, but since you are american you want to see results and you want to see them fast with less work. I recomend creatine for kicks

 

[musclepump]

Spokane; going to go watch the Empire Classic show?

 

[Island Roots]

What's a good meal replacement powder? I've done some research and one of the main problems I have is continually feeding my body. Since I'm in school for 6 to 7 hours every day, I can't constantly be eating due to classes. As I understand it I don't simply need a protein powder but rather a meal replacement powder that covers more bases than simply protein. Am I correct in this assumption?

 

[N20civicB18]

Since I'm in school for 6 to 7 hours every day, I can't constantly be eating due to classes.

I am the same way, I just eat lunch and everything like I normally do but I have breaks at 10:30 and 2:30 aswell so I just go and grab a burger or tuna sandwich usally during breaks. I also usally try and have a protein shack during the day sometime aswell.

as for supplements, take a multi vit., and it seems like fish oil is a good one aswell. Creatine is always good too

 

[Island Roots]

I'm taking a multivitamin now; Animal Pak. And at the moment I'm not interested in taking Creatine.

 

[KentDog]

I recommend getting a blender if you don't already have one. For a meal replacement when I don't have time to eat, I make one of these shakes:

1 cup 1% Cottage Cheese
1 scoop whey protein
2/3 cup frozen strawberries

which is about 320 calories, 4.5g fat, 25g carbs, 49.5g protein -- and since I always have brown rice pre-made and waiting for me in the fridge, I just nuke a serving of that which adds apx 160 cal, 1.5g fat, 34g carbs, 3g protein... total meal values:

480 calories, 6g fat / 59g carbs / 52.5g protein

Takes me about 15 minutes to make and down, plus clean up. Not too shabby if you ask me.

 

[Island Roots]

I recommend getting a blender if you don't already have one. For a meal replacement when I don't have time to eat, I make one of these shakes:

1 cup 1% Cottage Cheese
1 scoop whey protein
2/3 cup frozen strawberries

which is about 320 calories, 4.5g fat, 25g carbs, 49.5g protein -- and since I always have brown rice pre-made and waiting for me in the fridge, I just nuke a serving of that which adds apx 160 cal, 1.5g fat, 34g carbs, 3g protein... total meal values:

480 calories, 6g fat / 59g carbs / 52.5g protein

Takes me about 15 minutes to make and down, plus clean up. Not too shabby if you ask me.

See, now that is the kind of information I need. What type of whey protein do you recommend? Also, by pre-made rice you mean you just cook it then store it in the fridge?

 

[Navyguy808]

where are u from Island? i've seen a lot of the world and your home is definitely one of the best places to live my friend !

 

[Island Roots]

where are u from Island? i've seen a lot of the world and your home is definitely one of the best places to live my friend !

I'm from western Washington but currently live in eastern Washington just outside of Spokane.

 

[KentDog]

See, now that is the kind of information I need. What type of whey protein do you recommend? Also, by pre-made rice you mean you just cook it then store it in the fridge?

I currently use Optimum Nutrition's 100% Whey Protein (chocolate). Here are some places where you can find it cheap:

BulkNutrition.com (site sponsered, and I've had very good experiences with them)
AllSportsNutrition.com
MassNutrition.com

And yes, I usually make 2 cups of brown rice at a time and then throw it in some gladware and then into the fridge and nuke it when needed. I do the same with hard boiled eggs (egg whites make a good and fast snack).

 

[Island Roots]

I did some research on Optimum Nutrition's 100% Whey Protein and it looks pretty respectable - I've ordered some.

Do you have any other mixes that you make? Or perhaps a place on the Internet where I could read some up? Thanks again for all the info, it helps a lot.

 

[KentDog]

Good choice, I don't think I have ever heard of anyone not liking Optimum Nutrition's 100% Whey Protein.

As for other mixes, post-workout (lifting), I will often mix a scoop of protein w/ either 1/2 or a whole banana. When I use 1/2 a banana, sometimes I will chuck in 1/2 cup of oats (depending on how heavy of a workout I had).

Here are the approximate macros:

Protein shake w/ 1/2 banana: 210 calories, 2g fat / 28.5g carbs / 24g protein
Protein shake w/ whole banana: 310 calories, 2.5g fat / 54g carbs / 25g protein
Protein shake w/ 1/2 banana and 1/2 cup oats: 360 calories, 4.5g fat / 55.5g carbs / 29g protein

As far as meal replacements go, I usually mix it up with 1 scoop whey protein, cottage cheese (1/2 - 1 cup depending on how long until I can eat my next meal), strawberries or blueberries, and maybe throw in some banana in there and some water. How much of each thing I throw in varies by how long until I will be able to eat my next meal. I have also read of people adding natural peanut butter or sugar-free syrup for added flavor, but haven't personally tried it myself.

And a lot of times when I make these shakes, I will also eat other things as well. Mostly it's brown rice (pre-made) for carbs or egg whites for protein.

Hope that helps!

 

[Island Roots]

You've helped a bunch, thanks. I'll definitely keep this topic bookmarked for future reference.

As far as oats; do you mean just plain old oats purchased at the grocery store that you throw into the blender with everything else?

 

[juggernaut]

for protein i like www.nutrabio.com their flavors are out of this world and they have mass quantity sizes