Supplements for a newbie
 

Whats the best mixture for a complete newbie to weightlifting? I'm gonna start a program in about a month or so and have had a bit of feedback regarding rhe actual program but have no idea where to start with supplements.

I've seen creatine and whey advertised but have no idea whats the best for me. Also when do I take these, every day, before or after a workout.

Note: I'm 5'8 and about 140 - hence pretty skinny but generally really fit as I play a lot of sport.

Anyone?!?

Stick to the basics: whey, casein, creatine, multivitamin, Omega 3-6-9, malto/dextrose

I take the multivitamin, omegas, and a protein shake in the morning
1 scoop whey protein (24g) and Creatine Ethyl Ester prior to lifting
2 scoops whey (48g) and 1 1/2scoops waxy maize (60g carbs)and creatine ethyl ester.

The rest of my nutrients come from food.

How much food do you take in ?

Probably not enough

My normal intake consists of

Breakfast - bowl of Bran Flakes
Lunch - Banana, Apple and either a cheese or ham sandwich
Tea - normally pasta or rice, with onion, pepper and chicken. On other occasions it'll bee frozen stuff like fishfingers, chipe and beans.

In addition to that I'll maybe snake a couple of times a day on crisps or a sausage rolls and maybe a few cans of larger if theres footy or something on TV.

WOW. Widdoes2504 was right.....Put some more food into that body of yours.

A lot more.....now :)

Forget about supplements!!

YOU NEED TO EAT...

Geeeeeezzzzz yeah you need to drastically increase your food intake. I'm cutting, and I eat 4 pieces of chicken, 1 dozen eggs, 1 can of tuna, 7 scoops of whey, plus my carbs and fats. Eating for strength is going to suck.

I agree food is much better than supps, but for a beginner I would suggest some whey and creatine.

You better get a Costco or Sam's Club membership, otherwise your gonna go broke.

Creatine???
 

From a newbie~
What is the purpose of taking creatine in the am, as well as pre/post workout

i dozen eggs, 1 can tuna wow thats kool. Are you married i mean a married person or who have girlfriend can digest that much eggs lmao. Keep rocking bro best of luck

Food is exponentially more beneficial than supps. Get a solid diet down first then worry about supplementing diet and training.

If I was you I would determine what my goals are fist.

Are you trying to gain lots of muscle?

Are you looking to gain strength without a lot of extra body mass?

Are you shooting to looked ripped at your current weight?

I'm going to take a guess and assume you want to gain muscle. For that case, you will need to eat ton's of protien whereever you can find it. Meat,Eggs,Penut Buttter etc....

Taking into to account you are 5'8" and 140 you probably have a fast metablolism. This means you will need to eat even more.

The good news is that if you train hard in the gym your appetite will naturally increase. I would invest in Multi-Vitamines, Protien Powder and Creatin for pre and post work outs. As you get more sophisticated in your training you can start adding more supplements.

Try to keep your motivation up and your training intense. You will naturally see results.

Hope this helps.

The best supps to get on for beginner are a protein and a pre-workout. Protein and pre-workout can increase your strength and mass over time. If looking for increase muscle mass take about a 1g of protein per body pound per day. Noxipro and ON gold standard are good products to start with.

Eric
therocknutrition.com