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Started By
Message
Supplements and/or plan for a beginner
Posted on 9/10/18 at 8:45 pm
Posted on 9/10/18 at 8:45 pm
I started working out recently and am looking to add some muscle but not bulk up into a bowling ball either.
I am fairly fit but just not really toned up. I eat ok, nothing special. But definitely working towards healthier meals and snacks.
Can you guys suggest any supplements that might help me achieve the goal of burning excess fat and promoting leaner muscle?
If there are any worthwhile workout routines, I am all ears!
Right now I am taking nothing other than some basic vitamins before bed.
Thanks in advance.
I am fairly fit but just not really toned up. I eat ok, nothing special. But definitely working towards healthier meals and snacks.
Can you guys suggest any supplements that might help me achieve the goal of burning excess fat and promoting leaner muscle?
If there are any worthwhile workout routines, I am all ears!
Right now I am taking nothing other than some basic vitamins before bed.
Thanks in advance.
3
Posted on 9/10/18 at 8:49 pm to PureMetairie
Eat better and follow a real training program. GSLP, 5/3/1, programs that are tried and tested. Follow a real diet. Carb cycling, keto, any sustainable program that helps you control what you eat. Supplements are not a means to an end. They are just a boost, a little help. Do not rely on supps to reach your goals. Trust in foods and training programs.
Look at Jim Wendler, Layne Norton and Johnny Pain. I like their philosophies a lot.
Posters here are much more knowledgable than I am. Listen to them and do research on your own to verify.
I do the Greyskull LP (GSLP) lifting program. It is highly adaptable to individual goals and great for beginners. I suggest starting with that and learning proper lifting techniques. There is no room for ego lifting. How much you bench or squat means nothing. Put in the work, get results. Period.
Diet is the most important part. It is all about calorie count and eating real, nutrient dense foods. Your goals willl dictate your diet. I’m on a restricted calorie, high protein, carb cycling diet. It helps shed fat and stay strong in the process.
Look at Jim Wendler, Layne Norton and Johnny Pain. I like their philosophies a lot.
Posters here are much more knowledgable than I am. Listen to them and do research on your own to verify.
I do the Greyskull LP (GSLP) lifting program. It is highly adaptable to individual goals and great for beginners. I suggest starting with that and learning proper lifting techniques. There is no room for ego lifting. How much you bench or squat means nothing. Put in the work, get results. Period.
Diet is the most important part. It is all about calorie count and eating real, nutrient dense foods. Your goals willl dictate your diet. I’m on a restricted calorie, high protein, carb cycling diet. It helps shed fat and stay strong in the process.
This post was edited on 9/10/18 at 9:00 pm
Posted on 9/10/18 at 9:35 pm to DeafJam73
777's advice is pretty dead on. I always toss in Candito Control LP because it forces proper technique and is incredible for teaching form on the major lifts. Any reputable linear program will do.
Diet is huge. Pick one you feel like you can do forever, not a fad you'll get tired of and drop after a month.
Supplements are counterproductive for a beginner. Diet and a proper routine matter so, so, so much more. If you start with supps, you have no baseline for how you respond to them as you get your diet and routine nailed down. Wait until those factors are locked in, then evaluate supplements.
Diet is huge. Pick one you feel like you can do forever, not a fad you'll get tired of and drop after a month.
Supplements are counterproductive for a beginner. Diet and a proper routine matter so, so, so much more. If you start with supps, you have no baseline for how you respond to them as you get your diet and routine nailed down. Wait until those factors are locked in, then evaluate supplements.
Posted on 9/10/18 at 10:10 pm to PureMetairie
So I normally tell peoe to keep it pretty simple to start.
Diet:
Fast 16 hours/ eat 8 hours
So eat at lunch noon, normal dinner around 5 and a meal at 8.
For meals 1- 2 fist full of lean protein, 1 palm full of carbs
Meal 2- 2 fist full of lean protein, palm full of fruit and palm full of veggies
Meal 3- 1 fist of fattier protien and fist full of veggies
On workout days- 75g of whey protein isolate post workout
Supplements- you don't need anything else for now
Do the above for 4 to 6 months or so having a cheat meal on Saturday night, one meal not a day.
Post again after that with your goals and we can help from there.
Program- follow the gslp
Pick the variation you think works best for your goals.
Diet:
Fast 16 hours/ eat 8 hours
So eat at lunch noon, normal dinner around 5 and a meal at 8.
For meals 1- 2 fist full of lean protein, 1 palm full of carbs
Meal 2- 2 fist full of lean protein, palm full of fruit and palm full of veggies
Meal 3- 1 fist of fattier protien and fist full of veggies
On workout days- 75g of whey protein isolate post workout
Supplements- you don't need anything else for now
Do the above for 4 to 6 months or so having a cheat meal on Saturday night, one meal not a day.
Post again after that with your goals and we can help from there.
Program- follow the gslp
Pick the variation you think works best for your goals.
Posted on 9/11/18 at 7:54 am to lsu777
Thanks for the suggestions fellas. I downloaded Personal Training Coach app which appears to have 10 beginner grey skull routines.
As for diet, I've never been one to do that but I can give it a look. I think I am too picky of an eater, as is the rest of the family.
I weigh 168 so should I be taking in that much protein?
As for diet, I've never been one to do that but I can give it a look. I think I am too picky of an eater, as is the rest of the family.
I weigh 168 so should I be taking in that much protein?
Posted on 9/11/18 at 8:15 am to PureMetairie
yes you should be taking in that much protein. To certain extent, more protein the better.
If you aren't going to do diet, you will be missing 75% of your gains.
post in the strength thread daily to keep yourself accountable.
If you aren't going to do diet, you will be missing 75% of your gains.
post in the strength thread daily to keep yourself accountable.
Posted on 9/11/18 at 8:50 am to PureMetairie
Generally .75 to 1.0 g of protein daily per pound is good for muscle growth. If you're looking to gain size, I'd go for the 1.0 as baseline.
Posted on 9/11/18 at 9:31 am to lsu777
quote:
Fast 16 hours/ eat 8 hours
So eat at lunch noon, normal dinner around 5 and a meal at 8.
I thought that Martin recently pretty much admitted that fasting is just a means to control calories and that he no longer recommends working out completely fasted? On the other hand Thomas DeLauer put out a good video about the benefits of working out fasted the other day. This is where shite gets so convoluted.
quote:
On workout days- 75g of whey protein isolate post workout
Immediately after or throughout the day? I was under the impression the amount to take immediately after is body weight dependent. I am currently 230 pounds and I take 50g immediately after and throughout the day I consume my body weight in protein total for thermogenesis purposes as I still need to drop about 20 pounds.
Posted on 9/11/18 at 10:07 am to stout
quote:
I thought that Martin recently pretty much admitted that fasting is just a means to control calories and that he no longer recommends working out completely fasted? On the other hand Thomas DeLauer put out a good video about the benefits of working out fasted the other day. This is where shite gets so convoluted.
Martin said he couldn't prove it with science yet. He still believed in it and even if science couldn't prove body composition benifits it was still the best tool he has found to get people to control calories. He still uses it and caloric/carb cycling with his clients.
There is a new study that was based on 5:2 fasting that showed that due to increased blood flow to the core, fasting tended to cause more fatloss from the stomach, lower back and love handles then a balanced diet. Though fatloss was the same overall, just was from different locations on average and the naval measurements of the fasting group changed a disproportionant amount.
quote:
Immediately after or throughout the day? I was under the impression the amount to take immediately after is body weight dependent. I am currently 230 pounds and I take 50g immediately after and throughout the day I consume my body weight in protein total for thermogenesis purposes as I still need to drop about 20 pounds.
It is caloric dependent. When trying to lose we want to be up on that 60% mark. The OP is talking about gaining weight in which case that % might be lower but we are still looking to get to that 250-300 at a minimum usually. Trying to get up to that famed 2xBW in protein.
Posted on 9/11/18 at 10:15 am to lsu777
quote:
fasting tended to cause more fatloss from the stomach, lower back and love handles then a balanced diet.
This is what Thomas DeLauer mentioned in his video the other day as well.
I have cut back on the 16-8 for now only because I hit a plateau it feels like. I will start it back again in a few weeks but I work out in the mornings and in order to get my post protein intake I pretty much either have to break it or adjust the timing of my 16-8 which might be impossible considering my schedule. Not sure what to do. I haven't lost as much since I stopped fasting 2 weeks ago but I suspect I have packed on some lean muscle and water weight. The scale hasn't changed much but my body comp has as best as I can tell. I have a DEXA scheduled in two weeks to find out for sure.
Posted on 9/11/18 at 10:27 am to stout
pepto protein following a peri workout protocol. 10-20g pre, 25-40 intra, 25-40 post.
Posted on 9/11/18 at 10:37 am to stout
I’ve been tracking calories and macros pretty religiously the last few months, and definitely had much better gains with an 8 hour feeding window than say a 12 hour window, even when calories, etc stayed equal
I typically eat 8-4 though as that fits my schedule a bit better
I typically eat 8-4 though as that fits my schedule a bit better
Posted on 9/11/18 at 10:42 am to lsu777
Why Pepto? I have been using Isopure because it's no carbs and 100 calories per 25g scoop
Posted on 9/11/18 at 10:49 am to stout
because it is the fastest digested protein their is, quite a bit faster than isolates. If you can do that due to cost, EAA's work well too.
Posted on 9/11/18 at 11:13 am to stout
meant to put if you can't do peptopro due to cost. Best place to get peptopro is from truenutirtion and get it unflavored. Get flavorings from biotest.
Posted on 9/11/18 at 3:17 pm to stout
I workout fasted. I just prefer that. I feel bloated and sluggish when I eat before gym. I do drink water or coffee before so that my stomach is not conpletely empty.
Posted on 9/16/18 at 3:47 pm to PureMetairie
Organifi supplements are brilliant, they're pretty much like Redbull pills but actually organic and give you a clean energy boost: LINK
Posted on 9/16/18 at 4:03 pm to DonnaM
Go away troll
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