Is it safe to take in all 3 suppliments? =S Whey protein, Creatin, and Glutamine

K

killer_bunny

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I've been working out for about 6 months now, and i think im ready to intake suppliments. I have a protein drink(been taking it for a week now) and i was wondering if it was possible to take creatin monohydrate and glutamine at the same time to speed things up. I eat healthy; high protein and low carbs, i eat alot of vegetables n fruits for fiber as well.

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My Stats:
height: 5'7
weight:155
age: 17
bf %: i dunno
sex: Male

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Workout proccedures:
4-6 times a week doing about 40mins of cardio before i do my weight lifting.

Hits different type of muscle groups every day. ex: monday; chest, tuesday; back, wensday; shoulder, thursday; abs n legs, friday; cardio ONLY for min of 1 hour, and sometimes saturday; random.

Does 10-15 mins of toning(so i can get cuts), low weight high reps on triceps(im focusing on triceps right now) everytime i go workout.

If you need more information about my workout, just ask.

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So yeah, i wanna take in all the 3 suppliments. I was gonna do this when i started working out but somone told me that i should do diet and workout for 6 months before jumping into these things. Well, that time has come and i was wondering if it was safe to intake all 3? Or am i even ready?
 
oh yeah, um.. dont think i over work out or anythin. I just like to weight lift 4 days in a row and 3 day rest(some people do this kind of workout), ya kno what i mean. I get a lot of rest too.
 
Well, yes it is safe, for the most part, to take all 3 of those supps at once. Take the whey protein shake before cardio workouts, after resistance training workouts, and one right before you go to sleep. A maximum of 10 grams of L-glutamine, one dose directly following a workout, and another around 2 hours later. You can take up to 3 doses of creatine a day, some being more concentrated than others.
However, I don't really like the sound of your workout, 4 days on, then 3 days off. Also, it is not smart at all to do your cardio BEFORE your weightlifting unless you are trying to LOSE weight/fat! If you are trying to gain musce mass you should do your cardio AFTER your weightlifting. Why? Because you want ALL of your energy to go to your weightlifting. You want to lift as much as possible to induce more hypertrophy. As for toning with high reps/low weights...that sounds good in theory, but defined muscles will come from a good diet and a balanced mix of cardio and resistance training. Some people can eat whatever they want and still be defined and have rock hard abs, but in reality most people need to eat a well balanced, high protein diet to look like this.
It is very good that you have started lifting and working out. It's a practice that MANY people have not taken to. More and more overweight, out of shape people are seen walking around these days, so be proud that you have started working out. But, if you really want to gain more muscle I would suggest bringing the workout times down a little, and concentrating on compound lifts. This is a workout that you could change a little bit, but for the most part it is a good workout for beginners.

DAY 1:chest/triceps/back/bis/shoulders
Flat bench pressx3 (8-12 reps)
Incline bench pressx3 (8-12 reps)
Chinupsx5
Barbell curlsx2 (" ")
Military pressx3 (" ")
Standing rowsx2 (" ")

DAY 2: Cardio
Light warmup jog of around 5-10 min
8x100 yd sprints (wait around 90 seconds between each sprint)
Light 5 minute jog
Stretch before and after please, if you do not stretch before sprinting there is a VERY strong possibilty that you will fall on your face)

Day 3:rest

Day 4:Legs/back
Squatsx5
Deadliftsx5
Goodmorningsx4

Day 5:rest

Day 6: repeat day 1


Day 7:repeat cardio workout from day 2

This is just a suggestion. The idea is to only do compound exersizes. These exersizes work many muscle groups at one time, and are the exersizes you will get most of your gains from. There is no need to do, for example, 5 sets extra on your triceps each upperbody workout. Why do you ask? Because you are already doing 9 sets on your triceps. Bench press, incline bench press, and military press are all working your triceps. It is the same thing with your shoulders. Bench press, incline bench press, and military press all work your shoulders, so you do not really need to isolate them with more exersizes. Too many sets on a muscle group could lead to overtraining that muscle. This could result in no gains, or even decreasing strength.
It just looks like a little too much pressure for a beginner lifter, your workout that is. You have 3 days in a row of upperbody training. I just do not see the point when you can take the whole upper body out in one day with fewer sets. Remember this, YOU GROW OUT OF THE GYM, not in it. You only want to create enough damage to where the muscle will grow back bigger. You want to simply do JUUUUST enough sets to induce hypertrophy, then feed it and rest it so it comes back bigger and stronger. It really does not take 15 sets per body part.
Keep your workouts under and hour, less is more in weightlifting, DO NOT FORGET YOUR LEGS, and eat eat eat.
scott
 
Hey I like that workout schedule but I attend college in Minnesota where there is a lot of snow.. i would like to sprint but all I have is a track meaning Id have to run in a circle instead of a straight sprint -- also I think i would make other ppl on the track jogging a little weirded out when i randomly sprint by them -- and for the flat/incline bench press do oyu reccommend free weights or mahcines? because I dont really have a lifting partner and the ppl that work there are too lazy to spot -- any ideas/suggestions would be great!

One more thing could you explain a "goodmorning" and a "deadlift" thank you.
 
ok
 
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