Need comment on my supplements

A

AndD

0
Hi, I'm plainning to start using the gym at school 3 days a week to work out and gain some muscle mass . I'm 25 years old and only 4'11" in height and weight about 95 lbs ( short and skinny lol) . Going to try and push a 3000 calories diet (6 meals a day). Are the following good enough? Are there anything I need to take off or add in to improve it?

ON Fish Oil Softgels: 1 softgel after breakfast and maybe another one at dinner.

Universal Animal Pak: 1 pack after breakfast.

ON 100% Whey Gold Standard:
Preworkout: 1 scoop (30.4 g)

Postworkout: 1 scoop whey (30.4 g), NOW Dextrose: 6 tablespoons ( 57.6 g), ON Pure Glutamine Powder: 2 teaspoons (10 g)

1 scoop of whey with milk before bed.

How long before should I take the preworkout shake? Should I take out the preworkout shake and increase my postwork or keep my preworkout and increase my postworkout? What about on days that I'm not working out, do I still need to take all of the above?
 
ditch universal animal pak. their 'pro hormone' pack was never good, and their vitamins aren't that good either.

I think 3,000 calories is too much. You'll gain fat with the muscle.

You need to figure out your current daily calorie needs and increase that by 5-10% for bulking up.
Google for "harris benedict BMR calculator"...this will give you BMR calorie needs UNLESS you find a calculator that uses activity multipliers.

BMR is like your 'comatose calorie needs'...so you always take that number and multiply by 'activity level' to get a good estimate. Obviously an office employee like me burns less calories than my non-existent twin brother who lays concrete 12 hours a day.

My BMR is like 1900 calories, but with activity modifiers its more like 2,400 calories to maintain my current weight.
 
I found this calculator that uses two formulas to calculate my body's daily calorie requirements. Basal Metabolic Rate (BMR) and the Harris Benedict Formula. It asked for my age, height, weight, gender, and how many days I exercise. It say I needed 1,947 Calories Per Day. If I add 10% to it I get like 2142 calories. It doesn't seem like is a lot of calories.
 
AndD said:
I found this calculator that uses two formulas to calculate my body's daily calorie requirements. Basal Metabolic Rate (BMR) and the Harris Benedict Formula. It asked for my age, height, weight, gender, and how many days I exercise. It say I needed 1,947 Calories Per Day. If I add 10% to it I get like 2142 calories. It doesn't seem like is a lot of calories.
Click to expand...

You're only 4'11" though, and 95lbs. That sounds like a very accurate estimate for increasing size (bulking up)

I'm a foot taller and 100lbs heavier...I drop to about 2100 calories to lean out. (just to give you an idea).
 
I'd agree with only eating about 2,500ish calories but if you are a HARD-gainer and find that you NEED to eat 3,000 to put on muscle then so be it. That is if you already know your body and it's metabolic rate pretty well. Keep track and adjust until you find out what your body needs to grow; everyone is different.

If you want, I'd go for cottate cheese or casein before bed instead of whey+milk.

As for the whey postworkout, try to consume it right after weight training. If you can't try to drink it within 30 minutes of finishing your workout with some quick absorbing carbs.
 
Tic does bring up a good point I didn't make really clear: all these calorie formulas are just estimating devices.

The only way you'll know what you realy need is to track your food intake, and gains. If you eat 2100 cals a day for 3-4 weeks and don't gain a pound...you need to eat more. Up calories, monitor again, and just keep doing that til you're seeing a good weight gain without too much fat gain. gaining fat on a bulk is kind of inevitable, but you can definitely keep it from getting out of hand.
 
malkore said:
BMR is like your 'comatose calorie needs'.
Click to expand...

Haha what a great way to put it. Although I've heard that the Mifflin-St Jeor is more accurate.

tic said:
I'd agree with only eating about 2,500ish calories but if you are a HARD-gainer and find that you NEED to eat 3,000 to put on muscle then so be it. That is if you already know your body and it's metabolic rate pretty well. Keep track and adjust until you find out what your body needs to grow; everyone is different.
Click to expand...

malkore said:
Tic does bring up a good point I didn't make really clear: all these calorie formulas are just estimating devices.

The only way you'll know what you realy need is to track your food intake, and gains. If you eat 2100 cals a day for 3-4 weeks and don't gain a pound...you need to eat more. Up calories, monitor again, and just keep doing that til you're seeing a good weight gain without too much fat gain. gaining fat on a bulk is kind of inevitable, but you can definitely keep it from getting out of hand.
Click to expand...

That being said, listen to this stuff ^^. It's just an estimate, you'll have to play around with things and see what works.
 
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