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  • Posted On: 02-17-18, 10:20 pm (EST) #1

    Supplement Stack for Weight Loss

    February 17, 2018, 10:20 pm

    Hi Team,

     

    Attention: @scott_herman

     

    Just need some advice on what the best supplement stack is for someone who is just starting out. My current goal is to lose weight with the future goal to gain lean mass. I have made my own list of things I think would be great after watching your My Supplement Stack video. Would be great to get your opinion on this.

     

    My Planned Supplement Stack

    Also just an FYI I'm also lactose intorlant, the Milk Protien Soilds don't seem to effect me as much as I first thought. So having the bars are fine however I've yet to test the protein powder and the BCAA powder. If they do effect me is there some other low lactose products you can recommend or other alternatives to get what I need for my marcos?

     

    Thanks in advance.

     

    Regards,

    Vincent

  • Posted On: 02-17-18, 11:47 pm (EST) #2

    Supplement Stack for Weight Loss

    February 17, 2018, 11:47 pm
    Posted by: Skarkin

    Hi Team,

     

    Attention: @scott_herman

     

    Just need some advice on what the best supplement stack is for someone who is just starting out. My current goal is to lose weight with the future goal to gain lean mass. I have made my own list of things I think would be great after watching your My Supplement Stack video. Would be great to get your opinion on this.

     

    My Planned Supplement Stack

    Also just an FYI I'm also lactose intorlant, the Milk Protien Soilds don't seem to effect me as much as I first thought. So having the bars are fine however I've yet to test the protein powder and the BCAA powder. If they do effect me is there some other low lactose products you can recommend or other alternatives to get what I need for my marcos?

     

    Thanks in advance.

     

    Regards,

    Vincent

    Hey Vincent.

     

    This stack looks pretty good, probably more than a beginner needs to be honest! haha. If you can get all of these though, by all means include them, because they're solid options to have.. although what you could do is go for something like R3Build EDGE instead of taking Glutamine and BCAAs seperately.. plus that will add in some creatine.

     

    Remember that these should all only be in addition to your @mealplan. For example, if you have fish in your @mealplan, you might not need the Fish Oils. And if you are taking Syntha 6 Isolate and have a good amount of protein from your diet, I would cut out the protein bar too. I'd have those more as an occasional food rather than part of a supplement stack.

     

    For your lactose intolerance, if these options above don't work for you, I don't know if you could try egg white powder? Pea protein powder would work too.. but from what I hear it doesn't taste very good πŸ˜• 

  • Posted On: 02-18-18, 3:02 am (EST) #3

    Supplement Stack for Weight Loss

    February 18, 2018, 3:02 am

    Hi @scott_herman,

     

    Thanks for taking time out of your day and answering my noob questions, I really appreciate it. Yeah I was looking into the R3Build Edge after I put the post up but I thought I would run these by you first. I agree that would be better overall.

     

    Yeah I have only just started my meal plan and I'm kinda tinkering with it at the moment as I have just started this week. As mentinoed to you about 7/8 months ago I injured my knee and couldn't excercie. Once it healed I tried again yet to have another knee injury (same leg differnt muscle). Funny enough I injured my leg again last week when I tried to get activity again playing Squash.

     

    So I thought that if I lose the weight first by getting my meal plan in place I can then do light to moderate excerise to strength my muscles to prevent injury. Once I have built the strength back up and lost the heavy weight I can then focus on those GAINS!

     

    I want to get my macros sorted first then I can correct my meal plan and then ensure I have the right amount things for my supplement stack. But I thought putting the question out now would be better to ensure I'm getting the best of both worlds (Supplements vs Natural Sources) and to also get a general understanding on how stacks work.

     

    Overall, lactose sucks but what I've learnt so far my tolarance seems only very low to really rich dairy products like Cream, Soft Chesse, Full Cream Milk, Chocolate etc. But yeah the Milk Protein Solids with no extra artifual flavouring seem to be ok.

     

    Anyhow if your read this far then thanks again.

     

     

     

     

     

  • Posted On: 02-18-18, 10:30 pm (EST) #4

    Supplement Stack for Weight Loss

    February 18, 2018, 10:30 pm
    Posted by: Skarkin

    Hi @scott_herman,

     

    Thanks for taking time out of your day and answering my noob questions, I really appreciate it. Yeah I was looking into the R3Build Edge after I put the post up but I thought I would run these by you first. I agree that would be better overall.

     

    Yeah I have only just started my meal plan and I'm kinda tinkering with it at the moment as I have just started this week. As mentinoed to you about 7/8 months ago I injured my knee and couldn't excercie. Once it healed I tried again yet to have another knee injury (same leg differnt muscle). Funny enough I injured my leg again last week when I tried to get activity again playing Squash.

     

    So I thought that if I lose the weight first by getting my meal plan in place I can then do light to moderate excerise to strength my muscles to prevent injury. Once I have built the strength back up and lost the heavy weight I can then focus on those GAINS!

     

    I want to get my macros sorted first then I can correct my meal plan and then ensure I have the right amount things for my supplement stack. But I thought putting the question out now would be better to ensure I'm getting the best of both worlds (Supplements vs Natural Sources) and to also get a general understanding on how stacks work.

     

    Overall, lactose sucks but what I've learnt so far my tolarance seems only very low to really rich dairy products like Cream, Soft Chesse, Full Cream Milk, Chocolate etc. But yeah the Milk Protein Solids with no extra artifual flavouring seem to be ok.

     

    Anyhow if your read this far then thanks again.

     

     

     

     

     

    That's a good idea man, I guess you won't have as much mass to run pressure through your knees if you do a cut first. Of course the other thing would be to make sure you're getting a solid warm-up done before any kind of activity with your legs, and maybe even investing in some knee sleeves to help keep everything in there nice and tight and warm.

     

    Also, even though you'll be cutting, you can still focus on strengthing the knee area with mobility exercises.

     

    Macros are definitely the place to start. I mean, first off figure out how many calories you are shooting for, then re-arrange the macros from there to make sure you'll be minimizing muscle loss and maximizing fat loss. Have you used the calculator on the @mealplan page yet?

     

    Hopefully the intolerance isn't too bad that you can't have whey, and you're welcome! Happy to help 😊 

  • Posted On: 02-19-18, 5:01 am (EST) #5

    Supplement Stack for Weight Loss

    February 19, 2018, 5:01 am

    Hi @scott_herman,

     

    Its reassuring to know that I'm on the right track in terms of knowledge, of course thats a big thanks to your videos and information you provide. Yeah I do a really solid warm up but I think I may of overloaded the muscles when I played squash causing my recent injury. I forget I'm not like I used to be haha.

     

    Yeah when I did the leg again, I went and purchased knee sleeve. The ankle ones are great, as I've done my ankles in so many times its not funny.

     

    I'm starting off with a lot of resistance weight training with the all in one gym I have. I find its great for strengthing muscles. This is the machine I'm currently using until I feel I've got the strength to start your 12 week program.

     

    This is the workout plan let me know what you think. I will start with a reasonable weight and do a circuit type of training. So most likely 30s work then 30s rest between exercise and sets. I'll increase the weight each week till I get to the max weight. Once I can do the max amount of weight in the following way 4 sets, 45s work 15s rest then I'll stop and start the 12 week challenge. Your thoughts on this would be great.

     

    So I have amended the stack and this is what I've come too.

     

    Planned Supplement Stack

    I removed what you suggested and added in R3BUILD Edge, Whey DNA and also added VitaMode Multi-Vitamin. I also noticed the store you use is avaliable in Australia as well, so I have updated the links so I can use your codes πŸ’ͺ πŸ˜€ πŸ‹ .

     

    In relation to the @mealplan page I did go and try to use it but its not very user friendly and there is no iPhone app yet.

     

    Instead I'm currently using this app instead which is super user friendly. You can just scan the codes on the foods and if its not there you can create it easily. BUT! I know in saying that you should be planning out your day before hand. But this is just really helpful at the moment to see what foods I'm eating and seeing if thats going to work for my macros.

     

    In saying all of that it's probably more then fact I haven't sat down properly and looked into your app. But I will definitely check it out once the iPhone app is released!

     

    Current Ideas for Meal Plan

     

    Breakfast

     

    Protien Shake / Smoothie

     

    Recipes I got are from here, if you want to check out the different smoothies I will be having. I can't have the ones with dairy though as previously discussed. I will supplement it with Almond Milk or other alternatives.

     

    2/3x Scoops of BSN Syntha-6 ISOLATE (included in the smoothie / shake)

    1x Red Bull (MY PRE-DAY DRINK) - I drive a lot this helps kick start my day.

    1x Fish Oil

    2x Multi-Vitamin

    1x CLA DNA

    1x Scoop of R3BUILD Edge

     

    Morning Snack

     

    Nothing at this stage but I really don't have time unless I have a bar or a shake. So I try and put Breakfast and Morning Tea together.

     

    Lunch

     

    I'm very busy and always on the go during this time of the day. So most of the time will be a sandwich with Chicken/Ham/Tuckey with Salad including eggs. My local cafe preps everything and I get things on the run so if you think something else is better let me know.

     

    - 1x Meat Sandwich with Salad and 2 Eggs (FYI Bread is Wholemeal)

    - 1x BSN CLA DNA

    - 1x BSN Fish Oil

     

    Afternoon Snack

     

    1x Protein Bar

    1x BSN CLA DNA

     

    Dinner

     

    1x Meat (Chicken, Steak, Fish, Pork, Lamb, etc)

    1x 100g to 200g Cooked Vegs or Salad with 4 Eggs

    1x BSN CLA DNA

    1x BSN Fish Oil

     

    After Workout or Before Bed

     

    2x Scoops of Whey Protein

    1x Scoops of R3BUILD Edge

    4x Tablets of BSN Carnitine DNA

    1x BSN CLA DNA

     

    Macro Totals with above Meal Plan (Roughly)

     

    Protein - 280g

    Fat - 150g

    Carbs - 150g

     

    May vary a little bit depending on the shake/smoothie and what types of meats I have but overall I think its pretty solid and looks good.

     

    Just a side note I did try and remove the Protien Bar however due to my schedule and working it out with the current cals I couldn't get my macros without at least having one bar a day.

     

    Yeah me to me too.

     

    Questions

     

    - Your probably answered this 100000 times, but based on my stack am I taking them at the right times?

     

    - I want to be careful how much lactose I have, but is it ok to have multiple protien shakes through out the day to be able to hit my macros or should I just have the bar?

     

    - Is there anything else I need to add to the supplement stack that you recommend? (Money not an issue)

     

    - If you do recommend adding anything much like the previous question can you advise when I should be taking it.

     

    Thanks in advance.

     

    Regards,

     

    Vincent Copelin

  • Posted On: 02-19-18, 5:25 pm (EST) #6

    Supplement Stack for Weight Loss

    February 19, 2018, 5:25 pm
    Posted by: Skarkin

    Hi @scott_herman,

     

    Its reassuring to know that I'm on the right track in terms of knowledge, of course thats a big thanks to your videos and information you provide. Yeah I do a really solid warm up but I think I may of overloaded the muscles when I played squash causing my recent injury. I forget I'm not like I used to be haha.

     

    Yeah when I did the leg again, I went and purchased knee sleeve. The ankle ones are great, as I've done my ankles in so many times its not funny.

     

    I'm starting off with a lot of resistance weight training with the all in one gym I have. I find its great for strengthing muscles. This is the machine I'm currently using until I feel I've got the strength to start your 12 week program.

     

    This is the workout plan let me know what you think. I will start with a reasonable weight and do a circuit type of training. So most likely 30s work then 30s rest between exercise and sets. I'll increase the weight each week till I get to the max weight. Once I can do the max amount of weight in the following way 4 sets, 45s work 15s rest then I'll stop and start the 12 week challenge. Your thoughts on this would be great.

     

    So I have amended the stack and this is what I've come too.

     

    Planned Supplement Stack

    I removed what you suggested and added in R3BUILD Edge, Whey DNA and also added VitaMode Multi-Vitamin. I also noticed the store you use is avaliable in Australia as well, so I have updated the links so I can use your codes πŸ’ͺ πŸ˜€ πŸ‹ .

     

    In relation to the @mealplan page I did go and try to use it but its not very user friendly and there is no iPhone app yet.

     

    Instead I'm currently using this app instead which is super user friendly. You can just scan the codes on the foods and if its not there you can create it easily. BUT! I know in saying that you should be planning out your day before hand. But this is just really helpful at the moment to see what foods I'm eating and seeing if thats going to work for my macros.

     

    In saying all of that it's probably more then fact I haven't sat down properly and looked into your app. But I will definitely check it out once the iPhone app is released!

     

    Current Ideas for Meal Plan

     

    Breakfast

     

    Protien Shake / Smoothie

     

    Recipes I got are from here, if you want to check out the different smoothies I will be having. I can't have the ones with dairy though as previously discussed. I will supplement it with Almond Milk or other alternatives.

     

    2/3x Scoops of BSN Syntha-6 ISOLATE (included in the smoothie / shake)

    1x Red Bull (MY PRE-DAY DRINK) - I drive a lot this helps kick start my day.

    1x Fish Oil

    2x Multi-Vitamin

    1x CLA DNA

    1x Scoop of R3BUILD Edge

     

    Morning Snack

     

    Nothing at this stage but I really don't have time unless I have a bar or a shake. So I try and put Breakfast and Morning Tea together.

     

    Lunch

     

    I'm very busy and always on the go during this time of the day. So most of the time will be a sandwich with Chicken/Ham/Tuckey with Salad including eggs. My local cafe preps everything and I get things on the run so if you think something else is better let me know.

     

    - 1x Meat Sandwich with Salad and 2 Eggs (FYI Bread is Wholemeal)

    - 1x BSN CLA DNA

    - 1x BSN Fish Oil

     

    Afternoon Snack

     

    1x Protein Bar

    1x BSN CLA DNA

     

    Dinner

     

    1x Meat (Chicken, Steak, Fish, Pork, Lamb, etc)

    1x 100g to 200g Cooked Vegs or Salad with 4 Eggs

    1x BSN CLA DNA

    1x BSN Fish Oil

     

    After Workout or Before Bed

     

    2x Scoops of Whey Protein

    1x Scoops of R3BUILD Edge

    4x Tablets of BSN Carnitine DNA

    1x BSN CLA DNA

     

    Macro Totals with above Meal Plan (Roughly)

     

    Protein - 280g

    Fat - 150g

    Carbs - 150g

     

    May vary a little bit depending on the shake/smoothie and what types of meats I have but overall I think its pretty solid and looks good.

     

    Just a side note I did try and remove the Protien Bar however due to my schedule and working it out with the current cals I couldn't get my macros without at least having one bar a day.

     

    Yeah me to me too.

     

    Questions

     

    - Your probably answered this 100000 times, but based on my stack am I taking them at the right times?

     

    - I want to be careful how much lactose I have, but is it ok to have multiple protien shakes through out the day to be able to hit my macros or should I just have the bar?

     

    - Is there anything else I need to add to the supplement stack that you recommend? (Money not an issue)

     

    - If you do recommend adding anything much like the previous question can you advise when I should be taking it.

     

    Thanks in advance.

     

    Regards,

     

    Vincent Copelin

    Awesome, the knee sleeves could definitely help if you are having issues with it at the moment.

     

    Your routine looks OK, but to be honest you're probably better off starting with more bodyweight movements that would translate into machine work. Using that all in one gym isn't bad per-say, but you're not working much in terms of your stabilizer muscles with that, and when it comes time to doing things in the home program with dumbbells, because you haven't had much work for your stabilizers, you might find it's harder than you think, even though you've gotten stronger.

     

    You could even do a mix of both - some exercises bodyweight, some with the machine, and then go into the home program later still. Just a thought.

     

    Questions...

     

    1. Yes you are taking them at the right times. The only thing is you're taking CLA 4 times a day there - you probably don't need to be taking it with the afternoon snack. You probably only need one serving of the R3Build EDGE after your workout too, not in the morning. But I guess that is kind of a personal choice.

     

    2. See how your body reacts to the shakes. If it's OK, then it will be fine to have multiple protein shakes a day, but it's not ideal. Maybe you could look into meal prepping at the weekend so you are getting more of your macros from whole foods? So you could cook some chicken, eggs, rice, veges etc., things like that in advance and take them with you?

     

    3. Your stack looks more than sufficient 😁 

     

    The main thing I notice is your @mealplan looks pretty empty to be honest. You have a shake in the morning, a sandwich at lunch, and meat and veges at dinner. The majority of your plan seems to be supplements, and they are only supposed to fill some gaps. Are you sure that your actual meals are going to get you to hit your macros? It looks like you would hit your protein goal, but I wonder if there is actually enough to even hit 150g carbs (you're really only getting carbs in your morning shake and with your wholemeal bread) and 150g fat?

  • Posted On: 02-20-18, 6:08 am (EST) #7

    Supplement Stack for Weight Loss

    February 20, 2018, 6:08 am

    Hi @scott_herman,

     

    Yeah thats for sure! In relation to the workout plan, that works better for me as I prefer to do free weight trainnig over the all in one machine. I thought the all in one machine would be a safer start but if its not really worth it I'll just go straight into your 12 week program.

     

    I was just worried I would reinjury myself again, I was actucally in month 2 of your program when I got the first knee injury but I don't blame the program for that. I know why I got injuried and I'm taking preventive measures to ensure it doesn't happen again.

     

    Yeah I was actucally thinking of taking CLA DNA 5 times a day, but I'll reduce it to my major meals that makes more sense. And yeah that sounds good for the R3Build Edge.

     

    In relation to the protein shakes yeah I agree that it should only be supplement and not be a meal replacement. The above meal plan, 100% was going to hit my macros but your right there a lot coming from the supplements.

     

    Can you please check the below updated Meal Plan with Supplement timings and let me know if this is better. If not, can you please provide recommendations, as I'm finding it hard to find snacks with low or no lactose.

     

    Updated Meal Plan

     

    Breakfast

     

    1x Smoothie with 1 Scoop of BSN Syntha-6 ISOLATE

    1x Red Bull

    1x Fish Oil

    2x Multi-Vitamin

    1x CLA DNA

     

    Morning Snack

     

    1x Beef Jerky Or

    1x Oats with BSN Syntha-6 ISOLATE

     

    Lunch

     

    - 1x Meat (Chicken,Beef,Salmon,Tuna, etc) with Rice/Pasta and Black Beans

    - 1x BSN CLA DNA

    - 1x BSN Fish Oil

     

    Afternoon Snack

     

    1x Yogurt (Lactose Free) with Almonds

     

    Dinner

     

    1x Meat (Chicken, Steak, Fish, Pork, Lamb, etc)

    1x Cooked Vegs or Salad with 4 Eggs

    1x BSN CLA DNA

    1x BSN Fish Oil

     

    After Workout or Before Bed

     

    2x Scoops of Whey Protein

    1x Scoops of R3BUILD Edge

    4x Tablets of BSN Carnitine DNA

     

    I haven't added up exactly what the macros come to as each meal will be different but I can give you what the supplement is providing roughly for the macros and let me know if it is still to much.

     

    Supplement (Roughly)

     

    Protein: 50g / 75g (with Oats Snack)

     

    Fat: 3.5g

     

    Carbs: 17g

     

     

    Thanks in advance.

     

    Regards,

     

    Vincent

  • Posted On: 02-20-18, 11:30 pm (EST) #8

    Supplement Stack for Weight Loss

    February 20, 2018, 11:30 pm
    Posted by: Skarkin

    Hi @scott_herman,

     

    Yeah thats for sure! In relation to the workout plan, that works better for me as I prefer to do free weight trainnig over the all in one machine. I thought the all in one machine would be a safer start but if its not really worth it I'll just go straight into your 12 week program.

     

    I was just worried I would reinjury myself again, I was actucally in month 2 of your program when I got the first knee injury but I don't blame the program for that. I know why I got injuried and I'm taking preventive measures to ensure it doesn't happen again.

     

    Yeah I was actucally thinking of taking CLA DNA 5 times a day, but I'll reduce it to my major meals that makes more sense. And yeah that sounds good for the R3Build Edge.

     

    In relation to the protein shakes yeah I agree that it should only be supplement and not be a meal replacement. The above meal plan, 100% was going to hit my macros but your right there a lot coming from the supplements.

     

    Can you please check the below updated Meal Plan with Supplement timings and let me know if this is better. If not, can you please provide recommendations, as I'm finding it hard to find snacks with low or no lactose.

     

    Updated Meal Plan

     

    Breakfast

     

    1x Smoothie with 1 Scoop of BSN Syntha-6 ISOLATE

    1x Red Bull

    1x Fish Oil

    2x Multi-Vitamin

    1x CLA DNA

     

    Morning Snack

     

    1x Beef Jerky Or

    1x Oats with BSN Syntha-6 ISOLATE

     

    Lunch

     

    - 1x Meat (Chicken,Beef,Salmon,Tuna, etc) with Rice/Pasta and Black Beans

    - 1x BSN CLA DNA

    - 1x BSN Fish Oil

     

    Afternoon Snack

     

    1x Yogurt (Lactose Free) with Almonds

     

    Dinner

     

    1x Meat (Chicken, Steak, Fish, Pork, Lamb, etc)

    1x Cooked Vegs or Salad with 4 Eggs

    1x BSN CLA DNA

    1x BSN Fish Oil

     

    After Workout or Before Bed

     

    2x Scoops of Whey Protein

    1x Scoops of R3BUILD Edge

    4x Tablets of BSN Carnitine DNA

     

    I haven't added up exactly what the macros come to as each meal will be different but I can give you what the supplement is providing roughly for the macros and let me know if it is still to much.

     

    Supplement (Roughly)

     

    Protein: 50g / 75g (with Oats Snack)

     

    Fat: 3.5g

     

    Carbs: 17g

     

     

    Thanks in advance.

     

    Regards,

     

    Vincent

    Just make sure you warm-up properly and efficiently before you get into the routine. If you have a treadmill or bike, use that (or go for a walk or bike ride), and then things like a few air squats, bodyweight lunges to fully warm-up that knee. Just go at your own pace in terms of reps as well, don't feel compelled to keep up with me, you can work up to that 😁 

     

    Protein can be kind of hard to get lactose-free I guess when you are talking about dairy for sure. Maybe you could throw some tuna in ther if you need some more protein? Good choice with the almonds, cashews and walnuts are good too if you need more fat, plus something like avocado and/or some extra-virgin olive oil if you're not using it to cook with already.

     

    And have I sent you this list yet? There are tons of great ideas here! http://muscularstrength.com/article/healthy-shopping-list-for-life

  • Posted On: 02-21-18, 1:46 am (EST) #9

    Supplement Stack for Weight Loss

    February 21, 2018, 1:46 am

    Hi @scott_herman,

     

    Thanks for the tips in relation to warming up. Yeah trying to get a really good stable diet without dariy foods is definitely hard. However that link you provided was exactly what I needed to get a good list of foods.

     

    That list is over 9000 πŸ’ͺ πŸ‹.

     

    Anyhow thanks again for all the help. I feel I've covered off all the bases now to be able to start lossing weight while ensuring I'm doing the right exercise with the right meal plan.

     

    Keep it real man and talk soon.

     

    Regards,

     

    Vincent

  • Posted On: 02-21-18, 6:06 pm (EST) #10

    Supplement Stack for Weight Loss

    February 21, 2018, 6:06 pm
    Posted by: Skarkin

    Hi @scott_herman,

     

    Thanks for the tips in relation to warming up. Yeah trying to get a really good stable diet without dariy foods is definitely hard. However that link you provided was exactly what I needed to get a good list of foods.

     

    That list is over 9000 πŸ’ͺ πŸ‹.

     

    Anyhow thanks again for all the help. I feel I've covered off all the bases now to be able to start lossing weight while ensuring I'm doing the right exercise with the right meal plan.

     

    Keep it real man and talk soon.

     

    Regards,

     

    Vincent

    Haha yeah @skarkin WAY over 9000!!!

     

    You're welcome man. I think you have the knowledge now to move forward with the weight loss plan for sure. Now it's just time to put the work in! Hit it hard Vincent and keep us updated with your progres πŸ™Œ 

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