Need advice on supplements

[brad310]

I have been lifting weights for a while (im middle aged) but never delved into the supps except when i was a kid back in the 90s and i took creatine. Im pretty much just protein shake supp guy and i wanted to start taking a pre-workout supp and get back on creatine cause i know it works.

Im basically just looking to get stronger while i start running again to shed some excess fat(less than 3 miles). I dont care about water weight. From what ive read there are preworkout supps that have creatine in them, some that dont. I dont care if what i take is seperate or not.

I was looking at taking this as a pair, let me know what you think:
N.O. Explode 2.0 (or Beast Mode)
along with
Optimum Nutrition Micronized Creatine Powder

Would the additional creatine be unharmful excess peed out? Should i go with a non-creatine pre? Should i use both for the loading phase?


Any advice would be great.

 

[mple]

First off, protein shakes are FOOD, not supplements. Anyway, creatine mono is possibly the most well studied supplement and it's safe for the average healthy person. You don't have to take it at any particular time nor do you need to load. Just 3-5g a day at any time. I don't have much experience with proprietary blends for pre-workouts, but I've tried N.O. Explode, Purple Wrath, Craze, Cellucor C4, and of course Jack3d. Pretty good workouts with all of them, but I've switched to just using the individual ingredients listed below.

Citrulline maleate (bonded). Don't know any company outside of Primaforce that supplies the bonded form
Beta-alanine
Nitrate
And good old caffeine

Considering adding these two, but I'm still searching for data regarding efficacy as an ergogen
N-acetyl tyrosine
acetylcarnitine

Shedding fat while gaining strength works if you're a complete noob to lifting, but for a veteran lifter it'll be a long and difficult process of eating precisely maintenance calories. I'd recommend either choosing to slow bulk or cutting to your desired body fat %

 

[iluvdeal]

If you are looking to get stronger and lose fat, you'd be best served to focus on improving your workout plan and your diet. Supplements are a miniscule part of this equation unless you start delving into stuff like roids, ephedrine, etc.

 

[brad310]

true. i actually thought about that as i was writing it, but it is good to type it out that i should focus on one, then the other, not both. so then i want to get to focus on strength and get to a state where i can bench 5x5x225 and squat 5x5x275, which i am about 20lbs away on each. Once i can get there i will continue to lift so i dont lose it, then shift focus over.

 

[surfsatwerk]

A good night's sleep and proper diet will outweigh the effects of anything short of steroids. The longer I have been lifting the fewer sups I use. Currently using fish oil, creatine mono, and whey.

 

[Corporate Thug]

for me, the essentials are whey, creatine, and

I also take NO XPLODE or C4 as a pre workout but I can definitely live without out (C4 is $40 for a 2 pack at costco so it's cheap enough for me to keep buying it...I do gym 3 times a week so 2 containers (60 servings) last me 5 months).

For weight loss, I strongly recommend ephedrine. I haven't ran across anything as effective.

A good night's sleep and proper diet will outweigh the effects of anything short of steroids.

This is a popular response here but I don't see why you can't use supplements and good good rest for maximum efficacy...

 

[Corporate Thug]

I have been lifting weights for a while (im middle aged) but never delved into the supps except when i was a kid back in the 90s and i took creatine. Im pretty much just protein shake supp guy and i wanted to start taking a pre-workout supp and get back on creatine cause i know it works.

Im basically just looking to get stronger while i start running again to shed some excess fat(less than 3 miles). I dont care about water weight. From what ive read there are preworkout supps that have creatine in them, some that dont. I dont care if what i take is seperate or not.

I was looking at taking this as a pair, let me know what you think:
N.O. Explode 2.0 (or Beast Mode)
along with
Optimum Nutrition Micronized Creatine Powder

Would the additional creatine be unharmful excess peed out? Should i go with a non-creatine pre? Should i use both for the loading phase?

Any advice would be great.

Running is not effective for fat burn...you have to keep your heart rate at 65-70% of max to burn fat or do HIIT.

BTW, NO EXPLODE and C4 both has a pretty small amount of creatine (i think something like 2g). Even when I do take it, I still use 5g of mono in my post shake.

 

[surfsatwerk]

This is a popular response here but I don't see why you can't use supplements and good good rest for maximum efficacy...

Because the outrageous claims of most supplements should be put into context. I use them but they are at the back of the line regarding their importance to my training.

 

[Ashenor]

I don't know a whole lot about supplements. I am doing crossfit 5x a week right now, i only take Whey Protien once a day normally right after working out on the 5 days i work out.

I am looking to shed some weight still probably another 10 lbs or so, which is coming along well from where i started and have started to see good results this last month, have been going about 3 months now in strength improvement.

What else would you recommend? I am working on dialing in my diet now, but anything else you would recomend to take?

Thanks

 

[SociallyChallenged]

Running is not effective for fat burn...you have to keep your heart rate at 65-70% of max to burn fat or do HIIT.

BTW, NO EXPLODE and C4 both has a pretty small amount of creatine (i think something like 2g). Even when I do take it, I still use 5g of mono in my post shake.

Where are you getting these numbers? The only thing you have to do to burn fat is be in a caloric deficit. If you run on top of that, you will lose fat. You can walk at 50% of your max heart rate and lose fat - you don't have to do HIIT. I have no idea where you're getting your facts, but they're not founded in research.

Overall, OP, creatine is a good one, but it may be linked to increased risk f male pattern baldness. Whey protein is good as well, but wait a bit after your workout to drink it (about an hour). If you drink it right after, you don't really get the full benefit. NO supplements may make you feel like they're doing something, but they rarely do. Research shows almost no benefit besides extra pump during exercise.

Otherwise, the other supplements out there make a lot of outrageous claims with almost no backing. Some people swear by BCAAs or beta alanine, but if you're eating sufficiently, you'll be alright. Overall, I take fish oil as well just for heart health, to reduce inflammation, etc.

 

[Corporate Thug]

Where are you getting these numbers? The only thing you have to do to burn fat is be in a caloric deficit. If you run on top of that, you will lose fat. You can walk at 50% of your max heart rate and lose fat - you don't have to do HIIT. I have no idea where you're getting your facts, but they're not founded in research.

I didn't say you can't burn fat by other methods, I said it's not the most effective.

I just googled at here is 1 site:

http://www.healthguidance.org/entry/13618/1/The-Fat-Burning-Heart-Rate-Zone-Is-Not-a-Myth.html


Here is on on HIIT

http://www.bodybuilding.com/fun/wotw79.htm


The articles range from as low as 55% max heart to 70% so I was just approximating.

Of course you can walk at 50% of your max heart rate and lose fat, but a higher percentage of calories burned are from fat when you do HIIT or low intensity steady state.

 

[Corporate Thug]

I don't know a whole lot about supplements. I am doing crossfit 5x a week right now, i only take Whey Protien once a day normally right after working out on the 5 days i work out.

I am looking to shed some weight still probably another 10 lbs or so, which is coming along well from where i started and have started to see good results this last month, have been going about 3 months now in strength improvement.

What else would you recommend? I am working on dialing in my diet now, but anything else you would recomend to take?

Thanks

Probably nothing else for cross-fit...maybe some fish oil if you have sore joints like others have suggested.

 

[Ashenor]

Probably nothing else for cross-fit...maybe some fish oil if you have sore joints like others have suggested.

Ok thanks, is there non liquid fish oil or whats best? I used to take some liquid ones but gah i could taste them throughout the day. I was taking a kirkland multi vit that i have to get back to taking also.

 

[KIAman]

I have yet to try any supplements but after hearing some testimonials from my uncle, I might start on creatine soon but it's too damn expensive for what little benefit it provides. Choices choices.

 

[Tencntraze]

Creatine is pretty cheap as far as things go. Right now on Amazon I see 600g Optimum Nutrition for $20. At 5g/day this will last you 120 days.

 

[Ashenor]

What does Creatine do for you btw?

 

[Corporate Thug]

I have yet to try any supplements but after hearing some testimonials from my uncle, I might start on creatine soon but it's too damn expensive for what little benefit it provides. Choices choices.

Creatine is just about the cheapest supplement on the market. A $15 bottle will last you MONTHS.

 

[Corporate Thug]

What does Creatine do for you btw?

http://www.muscleandfitness.com/sup...verything-you-ever-wanted-know-about-creatine

 

[Corporate Thug]

Ok thanks, is there non liquid fish oil or whats best? I used to take some liquid ones but gah i could taste them throughout the day. I was taking a kirkland multi vit that i have to get back to taking also.

I can't stand the liquid.

I use this:

http://www.costco.com/.product.1107...vc=itempageVerticalRight|CategorySiloedViewCP

 

[SociallyChallenged]

I didn't say you can't burn fat by other methods, I said it's not the most effective.

I just googled at here is 1 site:

http://www.healthguidance.org/entry/13618/1/The-Fat-Burning-Heart-Rate-Zone-Is-Not-a-Myth.html


Here is on on HIIT

http://www.bodybuilding.com/fun/wotw79.htm


The articles range from as low as 55% max heart to 70% so I was just approximating.

Of course you can walk at 50% of your max heart rate and lose fat, but a higher percentage of calories burned are from fat when you do HIIT or low intensity steady state.

You're misinterpreting the fat burning zone. Burning fat is a function of caloric deficit. Period. If you're burning more fat during exercise and then eating at caloric maintenance, that fat will be restored. The fat burn vs carb burning zones have been interpreted with fitness completely incorrectly.

 

[KIAman]

Creatine is pretty cheap as far as things go. Right now on Amazon I see 600g Optimum Nutrition for $20. At 5g/day this will last you 120 days.

Creatine is just about the cheapest supplement on the market. A $15 bottle will last you MONTHS.

Haha, shows how much I know about supplements. At that price, I might give it a try.

 

[Corporate Thug]

You're misinterpreting the fat burning zone. Burning fat is a function of caloric deficit. Period. If you're burning more fat during exercise and then eating at caloric maintenance, that fat will be restored. The fat burn vs carb burning zones have been interpreted with fitness completely incorrectly.

SC, let me try to explain my comment this way: I just assumed that he is operating under a deficit because he is trying to burn fat.

Under that assumption, my responses was more so intended to address what kind of cardio is most effective to burn fat in conjunction with the eating habits. That's where I was recommending HIIT or LISS as a more effective method than running in the cardio zone.

I'm not implying that he can consume 3000 calories when is maintenance is 2000 and then burn fat by doing 500 calories worth of LISS or HIIT.

This is my understanding of it anyway.

 

[Ashenor]

I can't stand the liquid.

I use this:

http://www.costco.com/.product.1107...vc=itempageVerticalRight|CategorySiloedViewCP

Thanks just started taking those today, so far so good no after taste or fishy burps!

 

[Wyndru]

Whey protein is good as well, but wait a bit after your workout to drink it (about an hour). If you drink it right after, you don't really get the full benefit.

Just a quick question on this...

I've seen suggestions on various sites for both waiting at least 45 mins so the body "accepts" more protein, and also the exact opposite...drinking it within 45 minutes of working out to build and maintain mass. Is there any truth (that you know of) to the latter?

 

[mple]

Just a quick question on this...

I've seen suggestions on various sites for both waiting at least 45 mins so the body "accepts" more protein, and also the exact opposite...drinking it within 45 minutes of working out to build and maintain mass. Is there any truth (that you know of) to the latter?

Zero difference in terms of body composition. You don't even need to consume whey if you'd rather save the calories towards a large meal later in the day.