what and when?

willus72 · 07-03-2006, 04:43 AM

like my diet post I need help to create a supplimenting routine. I know some of what i need, but not all of it or when to take it. Like whey in the day and casien at night. that type of deal. I guess Im looking for a schedule of needed supps. like how much to take and when. So far i know to take protien, creatine, bcaa's, flax or fish oil, multi-v,and i will probably mess with NO because Ive never tried it. If I am missing anything let me know and I need to know the best times of the day to take them, how much i should take and, how many times per day. I left alittle info on my diet outline post in nutrition if needed. hopefully i will have some diet reccomendations over there also if that will help.

Nick500 · 07-03-2006, 12:57 PM

Needed supps in my opinion:
protein
flax and fish oils
multi vitamins
glucosamine/chondroitin for joint support (1 gram twice a day)

Optional yet effective supps:
Creatine monohydrate
Vitamin C
Vitamin B5
Vitamin B complex
Caffeine (for pre workout)
Ephedrine with caffein + asprin (ECA stack) pre workout

The rest:
Not really necessary, and doesn't do much in the way of building muscle.... including NO.

-PS - I have not included any prohormones or prosteroids.

Young Gun · 07-03-2006, 02:50 PM

Completely agree OTC supplements are complete rubbish. You might want to incorporate a good multi mineral BCAA's and EAA's, I'm not a proponent of caffine and I find ECA completely useless personally but it works for many. Other than that completely agree with above advice.

And NO might aswell be called £40 NO results

willus72 · 10-03-2006, 05:54 AM

thanks guys, does it matter what time of day i take every thing? obviously the protien is spread out, but what about creatine? should i take it before workouts? or in the morning? at night? Also I keep kearing about creatine ethal ester. what is this? is the monohydrate better? also I heard of another protien to take before bed? as for the NO i wasnt really expecting any size off of it I just heard that it is good for energy and pumps and whatnot. I just thought id give it a go but if it is worthless I wont bother. saves me money. what about multi's? is there any superior brand or will any of them cut it? I eat pretty healthy should I still be needing extra vitamins like b,c? Also I used the inj b12 before and liked it but I dont want to mess with needles anymore. I heard that b12 is useless orally is this true? I liked the stuff and would like to use it again but only orally. what is b-complex is that just a little of all of them? one more thing as far as the aminos go is there anything special I should be looking for while shopping around?
thanks again.

Young Gun · 10-03-2006, 02:15 PM

Wow twenty questions. I'll try to get all of them

Creatine should be spread out if you load it into around 4 equal doses. After loading it should be taken first thing in the morning on an empty stomach and PWO as this are the two times you are most likely to be suffering from glycogen depletion and nutrient uptake will be optimal.

CEE is a form of creatine which is supposedly more effective per gram used as more is absorbed due to the ethyl ester. In all honesty I have yet to see any conclusive proof.

NO may give you increased pumps etc but its not worth it for the money. BSN nitrix is apparently the best form if you do choose 1. I also had good results with VPX CEX

Extra vitamins will never hurt you and are relatively cheap. Also if you compare the doses you take in these vitamins to their RDA you may see why it would be difficult to attain that level of doseage through food alone.

B complex is a variety of B vitamins its commonly said that only taking 1 leads to a deficiency in the others which in my mind is complete nonsense.

As far as aminos get BCAA's. Branched chain amino acids and EAA's essential amino acids these are by far the most important part of this supplement and can be bought seperate.

As far as b12 injections are more effective but it is not useless orally just far less effecive as any oral or transdermal compound obviously is as it has to go through more stages to get into the blood stream.

Hope I've answered everything buddy. Feel free top ask away

07-03-2006, 04:43 AM	#1 (permalink)
willus72 Under Construction Join Date: Mar 2006 Posts: 10 Rep Power:	what and when? like my diet post I need help to create a supplimenting routine. I know some of what i need, but not all of it or when to take it. Like whey in the day and casien at night. that type of deal. I guess Im looking for a schedule of needed supps. like how much to take and when. So far i know to take protien, creatine, bcaa's, flax or fish oil, multi-v,and i will probably mess with NO because Ive never tried it. If I am missing anything let me know and I need to know the best times of the day to take them, how much i should take and, how many times per day. I left alittle info on my diet outline post in nutrition if needed. hopefully i will have some diet reccomendations over there also if that will help.

07-03-2006, 12:57 PM	#2 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,227 Rep Power:	Needed supps in my opinion: protein flax and fish oils multi vitamins glucosamine/chondroitin for joint support (1 gram twice a day) Optional yet effective supps: Creatine monohydrate Vitamin C Vitamin B5 Vitamin B complex Caffeine (for pre workout) Ephedrine with caffein + asprin (ECA stack) pre workout The rest: Not really necessary, and doesn't do much in the way of building muscle.... including NO. -PS - I have not included any prohormones or prosteroids. ______________________ - Obsession is what lazy people call dedication -

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07-03-2006, 02:50 PM	#3 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	Completely agree OTC supplements are complete rubbish. You might want to incorporate a good multi mineral BCAA's and EAA's, I'm not a proponent of caffine and I find ECA completely useless personally but it works for many. Other than that completely agree with above advice. And NO might aswell be called £40 NO results

10-03-2006, 05:54 AM	#4 (permalink)
willus72 Under Construction Join Date: Mar 2006 Posts: 10 Rep Power:	thanks guys, does it matter what time of day i take every thing? obviously the protien is spread out, but what about creatine? should i take it before workouts? or in the morning? at night? Also I keep kearing about creatine ethal ester. what is this? is the monohydrate better? also I heard of another protien to take before bed? as for the NO i wasnt really expecting any size off of it I just heard that it is good for energy and pumps and whatnot. I just thought id give it a go but if it is worthless I wont bother. saves me money. what about multi's? is there any superior brand or will any of them cut it? I eat pretty healthy should I still be needing extra vitamins like b,c? Also I used the inj b12 before and liked it but I dont want to mess with needles anymore. I heard that b12 is useless orally is this true? I liked the stuff and would like to use it again but only orally. what is b-complex is that just a little of all of them? one more thing as far as the aminos go is there anything special I should be looking for while shopping around? thanks again.

10-03-2006, 02:15 PM	#5 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	Wow twenty questions. I'll try to get all of them Creatine should be spread out if you load it into around 4 equal doses. After loading it should be taken first thing in the morning on an empty stomach and PWO as this are the two times you are most likely to be suffering from glycogen depletion and nutrient uptake will be optimal. CEE is a form of creatine which is supposedly more effective per gram used as more is absorbed due to the ethyl ester. In all honesty I have yet to see any conclusive proof. NO may give you increased pumps etc but its not worth it for the money. BSN nitrix is apparently the best form if you do choose 1. I also had good results with VPX CEX Extra vitamins will never hurt you and are relatively cheap. Also if you compare the doses you take in these vitamins to their RDA you may see why it would be difficult to attain that level of doseage through food alone. B complex is a variety of B vitamins its commonly said that only taking 1 leads to a deficiency in the others which in my mind is complete nonsense. As far as aminos get BCAA's. Branched chain amino acids and EAA's essential amino acids these are by far the most important part of this supplement and can be bought seperate. As far as b12 injections are more effective but it is not useless orally just far less effecive as any oral or transdermal compound obviously is as it has to go through more stages to get into the blood stream. Hope I've answered everything buddy. Feel free top ask away