Supplements and timing their use.

L

limited60

0
Can anyone help me out with the appropriate timing for the following supplements, and suggested quantities (if I'm out to lunch on them).
I am 180-185, 6'0, looking to gain mass and strength.

Creatine: 5g/day post workout
L-Glutamine: 5g/day post workout (occasionally taking 10g/day)
Whey Protein: 100g/day (30-50g post workout, 30-50g meal supplement, taken over the course of the day in 25-50g servings)
Alpha-lipoic Acid: 250mg/day post workout.
*all taken on non-training days for maintenance*
Should I increase/decrease amounts? Should I alter the times I take them?

Also....on the supplement issue....
Creatine vs. caffeine...does caffeine minimize the effects of creatine?
Should you cycle the use of creatine (on for x # of days/months, then off it for x # of days/months)
Long post, but thanks in advance.

Chris
 
When I was on creatine I would take it three times a day. Once in the morning, once during my workout, and once a night. As for L-glut., I've only take that in mixed concentrations with my whey protien shake. I believe 10g is the max for glutamine or anything over is wasted? I'm not sure, I'm not a big supplement user myself, hard work will get you further.
 
Well, I haven't begun taking supplements to compensate for a lack of training or determination--I'll get that out of the way first. When I begun weight training a year ago I was the typical ectomorph with a very slight and lean build. Gaining weight, much less muscle mass, seemed a long way off. Since then I have put on a lot of desirable weight (in my eyes) and my strength has gone WAY up....as well as endurance.
I can't say that I NEEDED the supplements, but I'm sure they helped (as all sources I turned to proir to taking them confirmed). I'm just still feeling things out in terms of maximizing their usage, and not relying upon or attempting to justify an overusage.
I have come to realize that if you want to gain weight on a frame and body type that is not 'naturally' conducive to doing so, you need to help nature along a bit with eating lots, and making sure you do not deplete your body of the nutrients that are paramount to muscle development.
But....there is a massive amount of learning to do, and then you have to reference it around what works for you.
I hope that more people can input what they have learned for themselves.

Thanks, Chris
 
Limited you said you are an ectomorph. Do you train accordingly?
Ectomorphic body types need a lot more rest and a totally different work out plan than most people. If you haven't already I would search the internet for a good work out plan that fits your body. My freind had the same problem then he found a book that explained his problem now he is lifting a lot more and isn't sore all the time. Anyways just trying to help.
 
Well, I have self-diagnosed myself as an ectomorph as an extension of the assertion by a friend/trainer who was an endomorph. We were essentially antithetical body types, characterized by my thinness and inability to put on weight easily, and his ability to develop muscle and put on weight with relative ease (probably genetic predispositions).
I don't consider myself such an ectomorph after having put on 20 positive lbs in the past year. But I have plateaued at that point. 20 quick pounds (159 to 182-ish), and nothing really beyond that. Anyway.
Am I training right? Well, as I have come to learn, 'right' is a really subjective criteria when dealing with an individual's training regimen. I try to come to the gym frequently enough (3-4x/wk) and I have come to train heavy after seeing little difference in a lower weight-higher rep workout vs a lower rep, higher weight one. Right now, I am mixing them up in an attempt to confuse my body I guess and give it some variation.
Anyway, I've strayed into my plateau frustration....
Lemme know your idea of training right.
I have't got the traditional hard-gainers mentality that more=more, where more training =more results if that's the suspicion.
I need to learn, so everyone, please help me out.
Scottish_Walker, stay away remember....
.....oh by the way, I already consulted the Google Bible.
Nothing. *sigh*
 
Well, once you reach a plateau the real challenge begins. I believe training 'right' is changing your routine/reps until you begin to make small gains again. It's usually a slow process after the beginner gains come to a hault. As for the heavier weight, lower rep configuration, I believe in it to. It has worked for me better than high rep combinations. However, you should throw in a set of high reps every once and a while though. But, just keep training, and eating, the gains will come :).
scott
 
Thanks Scott!
Yeah, what I have been doing recently is to do my warm-up sets, then do my working sets (3) with a drop set to finish, OR a burn-out set with lighter weight and higher reps for a quasi 4th set. I'm hoping that this is effective for growth, because it sure feels like it's doing something then, and the next day.
So beginners usually make huge gains, then it slows down quite a bit? I can handle that.
I'll just keep mixing it up a bit.

Thanks,
Chris
 
Perfect limited, that's the perfect answer. If you are stuck you need to keep mixing things up until the gains come again. Of course give the workout plan a little while to work though, maybe a month at the most.
scott
 
just buy the rocky dvd from your local dvd shop and watch rocky 1,2,3,4 and not 5 cause that crap and should never had been made and play the mp3 file 'eye of the tiger' 24 hours a day in your gyme 'you will never get bored of it. This will give you motavation and turn you into a slugger in no time
 
SW, you suck.
Do us a favour and find a PowderPuff Girls Discussion Board to inseminate with your idiotic 'advice'.
I don't need it.
 
scottish_walker said:
just buy the rocky dvd from your local dvd shop and watch rocky 1,2,3,4 and not 5 cause that crap and should never had been made and play the mp3 file 'eye of the tiger' 24 hours a day in your gyme 'you will never get bored of it. This will give you motavation and turn you into a slugger in no time
Click to expand...

If you silly willy americans havent noticed i was taking the piss

lmfao LOL! what a bunch of nancy boys. Im sorry for ruining super serouse no nonesence blabber
Go buy some tampons genous or at least shut up. And powder puff girls is that power puff girls on crack cocain?

Genous or scott as your sock puppets must call you ....you are a big baby :eek:

If you took that advice serously then your the dumb one its unbelevible how easy it is to wind you up.


I no they havent invented them in texas yet but always remember scot

2 a day will keep the pain away:D
 
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Scottish walker:
Had your post been a momentary lapse in an otherwise brilliant strand of fitness advice, I'm sure you wouldn't be feeling the brunt of so much criticism and mockery. The fact of the matter is this: this happens to be a serious discussion board for people looking for serious information, not, as you have come to think, a place to indiscriminately shoot your mouth off about whatever your tiny little ***** tells you to at the time.
AND...this has nothing to do with America or your much sought after "Nancy Boys". It has everything to do with you being such a f#*khead. Get it?

By the way, I'm from Canada, and I wrote the post you responded to. Moron.
 
You're always stating it's my time of the month scottish, but you look like the one that's a little bloated lol
scott
 
No we don't want to be Americans...we just have a great history together that makes us similar in many ways...but we are very different from each other. Some good, some bad. There are worse things someone could call me than an American wanna be.
Of course, your 'insult' makes sense to me becasue I am aware of your history with Great Britain. Must suck being barely indecipherably and indistinguishably British...but from Scotland!
We are not in analagous relationships with our neighbours, nor do we share the p_enis envy you nancy boys have for the Brits.
Nice try though...but I'm not surprised that that was the first element of slander you tried to 'wound' me with.
You Brits are so predictable.
 
limited60 said:
No we don't want to be Americans...we just have a great history together that makes us similar in many ways...but we are very different from each other. Some good, some bad. There are worse things someone could call me than an American

the theme tune to 'topgun' is playing in my head go bless iraqe...i mean canaermica
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No doubt scottish is using this forum as a means to express the stupidity that he otherwise (possibly) suppresses,if that is, he is smart enough to realize that his comments are of absolutely no use. Unfortunately, I can see that we are not all blessed with common sense (or an IQ for that matter!)....Maybe scottish is just a poor loser in need of a power trip, which he seeks here in this forum, who knows?! But BY GOD, if he could only learn to spell.......
 
Ok, back to the initial question. Caffeine does block creatine absorbtion at the cellular level. So if you are on a stacker fat burner or a just a coffee nut, take the creatine about 2-3 hours out from any intake or quit the caffeine totally. You can find research references to this, not just my opinion. I'll look them up if you want. Good luck!
 
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