Hello all, I've just joined the forum after leaving another due to the community being dead.
I need some help/advice on what supplement to choose.
I am 21 Years of age and have been mainly going to the gym for cardio and some weight lifting, I'm quite skinny, but fit. I want to build muscle and put on some weight, but want to try a different supplement, I've been using Myprotein since it's cheap and cheerful, but I don't know a great deal about what's important ingredients wise, so I always went by the protein content.
I also have a few friends at the gym who are very well built who recommend No Xplode to get me into lifting weights, is it safe to use or do you even recommend it?
Any help is appreciated!
Whey protein, creatine monohydrate, multivitamin, and fish oil and you are good to go. You can add a pre WO like the NO Xplode or something better if you want more energy in the gym.
you can also add amino acids to the mix
I'm assuming the supplement you are referring to is a "nitric oxide" booster. These supplements don't do anything to make you bigger and stronger. Anyone who tells you otherwise has not looked at the actual research.
The best supplement is creatine monohydrate. Protein powders are a convenient way to get extra protein but aren't completely necessary. Add a multivitamin and fish oil and you are set--you don't need anything else.
I always encourage beginners to invest in a program like Ferruggia's Muscle Gaining Secrets (yes, the name is corny, but it's a good program).
Your post workout shake is going to want to be a 3:1 ratio of carbs to protein, the carbs being a 50/50 mix of maltodextrin and dextrose. The size of the shake is based on your lean body mass. A 150lb. person is going to want about 75g of carbs and 25g whey protein. I also put Creatine in my shake but if you don't supplement with it, then you don't want to. However, the only substance you will take that has conclusive scientific evidence to support its use is Creatine so you're gonna want it.
Some people will call this dogma, but it's worked for a lot of people, and a lot of "important" people in the bodybuilding community vouch for it. It works for me so I go with it.
Things that will help your overall health and wellness, and arguably help your body building: fish oils, multivitamins, amino acids, etc. As a beginner I'd stick with the carbs, protein, creatine and multi vitamin though.
I would not recommend taking whey without some form of more slowly digesting protein. See my post workout protein article for more info.
Food. Real food.
Read the sticky at the top of this page: What a Bodybuilder Eats
If your just starting out I highly recommend just sticking to the basics as well. I currently take NO Xplode and it works well to get you in and out of the gym. If you haven't taken a nitric oxide supplement before I recommend starting with a small dose to test your tolerance and upping it from there. As for other supplements I would recommend protein creatine and a multivitamin. Make sure that most of your diet consists of real food. Supplements are only meant to "supplement" what you are currently eating. They help you get that extra edge and get results quicker.
If you want to gain your weight than supplements is the best way to gian your size.Soi suggest serious mass supplements for weight gain!
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