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  • Posted On: 11-02-13, 2:59 am (EDT) #1

    Which Supplement to take

    November 2, 2013, 2:59 am

    Its been 3 months i m working out...i want to gain muscle..but same time i i have belly fat..Could someone help which all supplements to take..so dat i can see some good results..

  • Posted On: 11-02-13, 3:23 am (EDT) #2

    Which Supplement to take

    November 2, 2013, 3:23 am

    Shimon,

     

    I recommend the following.  These are just suggestions and based on what has worked for me and for people in general trying to gain muscle:

     

    1) A good whey protein supplement to take before and after workouts

    2) A good casein protein supplement to take before bedtime

    3) A good multi-vitamin/mineral

    4) B-complex vitamins

    5) Vitamin E

    6) Vitamin D - Vitamin D is more like a hormone than a vitamin.  Have your doctor check your D levels in your blood because if you    are deficient, you will need supplementation.  If your levels are fine, you don't need to take additional D

    7) Green tea - great anti-oxidant and helps burn fat especially around the belly.  I prefer drinking it to taking green tea extract pills.

    8) Omega 3 fatty acids - I prefer to get them naturally by eating fatty fish like salmon and tuna but you can by fish oil tabs

    9) Olive oil - use this to cook some of your foods or drizzle on salads, rice, etc

    10) Virgin coconut oil - drizzle on foods like rice, chicken, etc  Great source of energy and helps burn fat

     

    If you eat a very good macro rich diet of non-processed foods - stay away from junk food, processed grains like white bread, rice, pasta, cakes, muffins, soda, alcohol, sweets, and other junk in the typical American diet - you won't need much more in supplements because your diet will provide what your body needs.

     

    John 

     

  • Posted On: 11-02-13, 3:30 am (EDT) #3

    Which Supplement to take

    November 2, 2013, 3:30 am
    Posted by: shimon

    Its been 3 months i m working out...i want to gain muscle..but same time i i have belly fat..Could someone help which all supplements to take..so dat i can see some good results..

    Shimon,

     

    I would also add that you need to determine your base metabolic rate of calories because to lose body fat you need to burn more calories per day than you take in.  You want to target a 500 calorie deficit/day to lose 1 pound of body fat per week which is a good steady pace.  I also saw from your profile you are in India not the U.S. - sorry about that.  The diet in India is not too bad.  If you try to eat brown rice instead of white rice, eat chicken, and lots of vegetables, and go easy on the heavy sauces you should be OK.  Curry and other spices are great for helping to burn body fat as they create a thermogenic effect causing your body to burn more calories.  If you are eating a lot of these spices, keep doing so :-)

     

    John

  • Posted On: 11-02-13, 10:20 am (EDT) #4

    Which Supplement to take

    November 2, 2013, 10:20 am

    My personal opinion is I only use supplements I NEED, I'd check my meal plan first before taking most supplements. Because I need 5500 calories a day, I eat a WIDE range of foods that help cover all my vitamins and minerals so the only supplements I really need is protein, and in that case I use just Whey. I DO take a pre-workout, and thinking of taking Creatine for post-workout recovery as well as whey. Now Scott is sponsored by BSN, so he would recommend BSN brand stuff. I DO take N.O. Xplode and it has helped me get some awesome workouts, but I take ON Gold Standard Whey...but I think I might switch or try out more BSN Whey Isolate since I need more protein in my meal plan. Just remember: supplements are to SUPPLEMENT, NOT to REPLACE. Try to get what you can from food first, THEN buy supplements to fill in the missing vitamins, minerals, and macros!

  • Posted On: 11-02-13, 12:49 pm (EDT) #5

    Which Supplement to take

    November 2, 2013, 12:49 pm
    Posted by: shimon

    Its been 3 months i m working out...i want to gain muscle..but same time i i have belly fat..Could someone help which all supplements to take..so dat i can see some good results..

    Hey Shimon,

     

    I replied to your message in my inbox..  Can you please post HERE the information I asked for?

     

    Thanks!

     

    Great job replying everyone!

  • Posted On: 11-14-13, 6:14 pm (EST) #6

    Which Supplement to take

    November 14, 2013, 6:14 pm

    i want to start taking proten and i do know which one to buy and i wanna buy whey but not sure which one will help me to gain muscle

  • Posted On: 11-14-13, 6:15 pm (EST) #7

    Which Supplement to take

    November 14, 2013, 6:15 pm

    do protein shakes help ?

     

  • Posted On: 11-14-13, 9:34 pm (EST) #8

    Which Supplement to take

    November 14, 2013, 9:34 pm
    Posted by: Xavier10

    i want to start taking proten and i do know which one to buy and i wanna buy whey but not sure which one will help me to gain muscle

    Xavier,

     

    Protein shakes help facilitate muscle growth but don't cause it.  The training and muscular stress you create at the gym is what stimulates and causes growth and protein is the building blocks to meet this stimulus.

     

    There are 2 types of protein - fast digesting and slow digesting.  You need both and at different times.  Whey and egg proteins are fast digesting and you want to take these before and immediately after your workouts.  Casein (milk protein) is slow digesting.  You want to take this with water before you go to bed to feed your muscles while you sleep.  There are numerous supplement companies that provide these types of proteins so the choice is yours.

     

    Your total protein intake should be a minimum of 1g per pound of LEAN body weight.  You can go as high as 1.5 - 2g.  You need to know your body fat percentage to know your lean body weight.  If you don't know this, then 1g per pound of total body weight is a good place to start.  If you want to grow, you need to make sure you are feeding your muscles enough protein.  Your body will tell you if you are not meeting its requirements as you will experience little to no growth and you will lose strength not gain it after susequent training sessions.

     

    John

  • Posted On: 03-05-14, 2:04 pm (EST) #9

    Which Supplement to take

    March 5, 2014, 2:04 pm

    I have question about casein,

    Is casein always milk protein or what is it, i think im a bit sensitiv againt milkprotein or lactos becaus when i eat a bar with milk protein in it i get cramps in my stomach.

    So are there any casein without milk protein or are their any other suplement i can take instead??

     

    Marcus

  • Posted On: 03-05-14, 4:55 pm (EST) #10

    Which Supplement to take

    March 5, 2014, 4:55 pm
    Posted by: mackanuu

    I have question about casein,

    Is casein always milk protein or what is it, i think im a bit sensitiv againt milkprotein or lactos becaus when i eat a bar with milk protein in it i get cramps in my stomach.

    So are there any casein without milk protein or are their any other suplement i can take instead??

     

    Marcus

    Hi,

     

    milk consist of 20% whey and 80% casein. You are probably sensitive to lactose, which is milk sugar.

    Lactose-free whey are all whey isolates, or at least they should be. You can also find casein without lactose. In any way, you should try them first, because 100% filtration of proteins is not guarantieed, so you can still can have some side effects or reaction.
    When you search for proteins:

    whey: isolates

    casein: lactose-free

    Anyway, usually all companies states if product is lactose-free.

     

    BR, Gregor

  • Posted On: 03-06-14, 3:28 am (EST) #11

    Which Supplement to take

    March 6, 2014, 3:28 am

    okey thanks for the great info Gregor, appreciate it!

    I will try some casein and se if it works :)

  • Posted On: 09-12-18, 2:06 pm (EDT) #12

    Which Supplement to take

    September 12, 2018, 2:06 pm
    Posted by: jmboiardi

    Shimon,

     

    I recommend the following.  These are just suggestions and based on what has worked for me and for people in general trying to gain muscle:

     

    1) A good whey protein supplement to take before and after workouts

    2) A good casein protein supplement to take before bedtime

    3) A good multi-vitamin/mineral

    4) B-complex vitamins

    5) Vitamin E

    6) Vitamin D - Vitamin D is more like a hormone than a vitamin.  Have your doctor check your D levels in your blood because if you    are deficient, you will need supplementation.  If your levels are fine, you don't need to take additional D

    7) Green tea - great anti-oxidant and helps burn fat especially around the belly.  I prefer drinking it to taking green tea extract pills.

    8) Omega 3 fatty acids - I prefer to get them naturally by eating fatty fish like salmon and tuna but you can by fish oil tabs

    9) Olive oil - use this to cook some of your foods or drizzle on salads, rice, etc

    10) Virgin coconut oil - drizzle on foods like rice, chicken, etc  Great source of energy and helps burn fat

     

    If you eat a very good macro rich diet of non-processed foods - stay away from junk food, processed grains like white bread, rice, pasta, cakes, muffins, soda, alcohol, sweets, and other junk in the typical American diet - you won't need much more in supplements because your diet will provide what your body needs.

     

    John 

     

    nice sharing!!

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