Right Supplements and right time to take them..

[aja44]

Looking for some help putting together a supplement regimen. Reading a lot of posts and articles and looking for what really works, whats garbage, whats essential and then when to take them. (Wakeup, Pre Workout, Post Workout, Bedtime)

I currently do the following:
Wakeup - nothing

Pre Workout - No Shotgun/1tspn of BCAA/1tspn Glutamine

Post Workout - IsoPure Whey Protein Isolate/1tspn BCAA/1tspn Glutamine/multi-vitamins

Bedtime - Casein shake. Someone recommended Egg Protein in place of the Casein for slow release because they said it mixes better. ???

Should I be taking Creatine both before (in the NO Shotgun) as well as after? Anything else recommended?

Goal is still cutting, but just started a new 6 day 5x5 routine for the next 12 weeks and looking to continue to loose BF, but want to gain some solid muscle and strenght.

Thanks for your input in advance.

 

[Marat]

Pre Workout - No Shotgun/1tspn of BCAA/1tspn Glutamine

The NO Shotgun is basically whey protein, caffeine, and l-arginine. These main ingredients can be bought much cheaper using the generic varieties found in drug stores.

Also, there is no need for the glutamine if you are in normal health. Taking extra glutamine is typically reserved for [I believe] those with immunosuppression issues.

Post Workout - IsoPure Whey Protein Isolate/1tspn BCAA/1tspn Glutamine/multi-vitamins

Same story with the glutamine. Additionally, keep in mind the shakes can be replaced with real food if you wish --- it's just protein. I enjoy using shakes for the convenience over anything else. There is nothing in them that can't be found in food.

Bedtime - Casein shake. Someone recommended Egg Protein in place of the Casein for slow release because they said it mixes better.

I have an idea of where you are going with the casein shake but I'm not going to put words in your mouth. Also, same idea regarding shakes/real food. How long have you been following this plan? Many people tend to have satiety issues if much of their intake comes from shakes. Since you are cutting, one would think that you aren't taking in many calories as is. Again, I enjoy using shakes as a protein source. When I don't have time to cook a meal, I turn to a shake.

Should I be taking Creatine both before (in the NO Shotgun) as well as after? Anything else recommended

The NO Shotgun is a mild stim (caffeine) as well as a vasodilator (the l-arginine is a precursor for nitric oxide). Therefore, you would benefit by taking it before your workout. The label says that it contains about 10g of a 'proprietary blend'. I'd guess that about 5g or so of that is the various creatine varieties that they've included. Those 5g/day is sufficient. Therefore, 1 serving a day before you train is sufficient.

Goal is still cutting, but just started a new 6 day 5x5 routine for the next 12 weeks and looking to continue to loose BF, but want to gain some solid muscle and strenght.

I'm going to hope that you are not lifting 6 days a week, but rather perhaps 3 or 4 days involves lifting while the other days are reserved for a bit of cardio. Probably not though, right? Also, have you trained 5x5 before while cutting? It's unreasonably brutal. Perhaps you may want to consider posting your routine in the Training section so that we can all take a look.

Additionally, it is possible that you may gain some strength, especially if you are relatively new or deconditioned. Same thing goes with muscle mass [if you are new/deconditioned], however, don't count on gaining muscle mass for now. Stick with leaning out first and when you've achieved that goal, you can move on to growing bigger.

 

[sweetjaymz]

if your cutting try to wake up and hit some cardio on an empty stomach to help burn more calories and fat... you should always eat breakfast after that my friend. "Break your fast"

*i wake up and do 15 minutes of HIIT 2:1 on an empty stomach
*drink a whey shake (2 scoops of syntha 6 apprx 45 grams)
*get ready for work then eat breakfast (cup of oatmeal or grits and anywhere from 4-8 egg whites)