Which supplemets to use ( 2 months working out )

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fltekdiver

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Hi,

I'm a 41 year old male, 188lbs , just started working out 2 months ago. I been going to the gym 4 nights a week, and spending 2 hours on weight lifting, and another 1/2 on Cardio.

I'm considering taking supplements to help with my body building and weight training, but am lost on what to buy.

From what I been reading, I see " ON " Whey protein mentioned allot, and also
I see a word called " Creatine " used allot.

Can anyone suggest a starting point on which supplements are the most critical to be used in the begging when starting to work out?

Also how about a good tasting protien product?

Also does either of these two supplements put any stress on the liver?

Any suggestions would be greatly appreciated, as I'm getting my workout routine down now, and would like to take some supplements to help with my
body building.

Thanks !
 
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If you do not have energy issue or not lifting to get bigger / stronger and instead just trying to get fit; I'd skip on the creatine. With that said, I do use creatine on / off for an energy boost/recovery. Creatine is produced naturally in our body as stored muscle energy so when you weight train, you are draining that battery down. By taking creatine, you are resupply that resource.

As for protein, ON is short for Optinum Nutrition which is a popular brand. IF you do not know which flavor to get, buy the variety pack. I personally buy my supplement from bodybuilding.com, they are pretty cheap and reliable. I've been taking Mocha Capucino Whey for awhile. It is pretty important to take your whey protein within 30 minutes of finishing up your workout.

As for the liver function, I am not sure how it is effected by either. The whey is protein so your protein intake will go up slightly and the liver may need to work a little more to digest that extra protein but same can be said about drinking a glass of milk.
 
Thanks for your feedback. I went a-head and ordered the Double Choc
Optinum Nutrition 5lb Whey.

I'm lifting to get bigger, and I work 10 hour days during the week, then work out for 2+ hours, so I think the Creatine may benifit me.

Thanks for your help
 
creatine doesn't give you energy! not like a stimulant (i.e. caffine) does.

creatine is more about your ability to keep contracting the muscles. if you run low on creatine your muscles will fatigue regardless of how much energy (glycogen) you have available.

just use one teaspoon of creatine, every day. no more, no less, and no off days.
protein is fine on the liver assuming you have a healthy liver to start with. creatine only affects kidneys, and again if your kidneys are fine, you'll be fine.
 
Ok thanks ! I was reading 1 teaspon a day on the Creatine. I think you take the Creatine 1/2 before the workout, and the Protien withen 30 min after the workout?

Also, on the days off, which is Wensdays and the weekeknds for me, I don't take the Creatine, but I do take the Protien shakes once a day right?
 
fltekdiver said:
Ok thanks ! I was reading 1 teaspon a day on the Creatine. I think you take the Creatine 1/2 before the workout, and the Protien withen 30 min after the workout?

Also, on the days off, which is Wensdays and the weekeknds for me, I don't take the Creatine, but I do take the Protien shakes once a day right?
Click to expand...

First part is dead on. The day off, I don't take creatine but some people may. As for the protein, I normally skip it and eat natural protein (eggs in morning, steak/chicken/fish during the day). Just keep the protein at about 1g per lbs of bodyweight and eat lots of slow digesting carbs to help your body stay in Anabolic state. Try to eat some cottage cheese right before going to bed.

As for the creatine, it helps me lift heavier and longer when I am on it versus not.
 
Thanks ! I don;t know much about what foods have protein, carbs etc. I'm still trying to learn all of this. I thought people just worked out, I didn't know there was so much time in between workouts dieting, supplement goods, etc

I really need to start knowing what foods will help me become bigger and looking good

I can't believe how much stronger and bigger I got just in two months of working out. I'm hoping if I really stick to this, which I love working out now because I'm seeing results, I'm hoping in about a year, I'll be BIG

It's very exciting, and feels like when I was back in college working out, I'm starting to walk around pumped up during the week after the gym,. I love it!
 
glad you are seeing results and getting more motivated. Remember it's a journey and not a destination, continue to enjoy the moments.
 
fltekdiver,

I know this thread is a month old, but I think you misunderstood Malkore's suggestion of how to use creatine. He (Malkore) has a great sticky at the top of the Supplements forum that explains everything you need to know about creatine supplementation to get started using it if you decide to (or have already started).

Also, I notice you mention being at the gym for 2+ hours after a 10 hour day at work. There is really no need to be at the gym for so long each day. If you are spending more than 45 minutes to an hour at the gym, it's possible that you may be not pushing yourself hard enough on some of your reps. There is plenty of information on a variety of proper workout techniques from people with enormous amounts of experience in these forums.

I hope you are seeing the results you intended, and good luck with everything you set out to accomplish! :D
 
Hey thanks for the info !

I'm working out Chest/Biceps Mondays and Thursdays, and Shoulders/Triceps, and back Tuesday and Friday's.

My routine takes about 1-1/2 hours to get through on the weight training.

The other time is spent 30-45min on Cardio.,

Then I hit the Jacuzzi, and showers, and after all that it's usually 2-1/2 to 3 hours in their 4 nights a week.

I asked if weight training combines cardio, So I don't need to spend so much time between both , but they said it doesn't count towards cardio

I appreciate the comment, and I need to check into my routine for the weight training.
 
No legs. I figured I'll give it 6 months or so before starting legs.

I do allot of Cardio on the Oliptical machine, so I get a descent calf work out there.
 
Creatine will build you bulk and from the sound's of it your just trying to get into shape, I would suggest whey protein which will basically repair your injured muscles. You could possibly consider a fat burner? They are filled with caffine though, which definently isn't a great thing but it will cut down your fat and keep your muscle with something like Animal Cut. These are just some suggestions.

*Edit* How the hell did I forget cardio..it will tone you up and keep you in great shape.
 
I would say just a whey protein like ON (which people have already mentioned), and a good multivitamin. If you want more you could do the creatine thing. I would stay away from a lot of the other hyped up stuff though.
 
I bought a 30 day multivitamin today, and bought On's WHEY Protein powder.

I also bought the Creatien, but Haven't been using it, as I don't want to bulk up, I"m 188lbs at 5'9, so I all ready have to much body fat etc.

I just want to gain mass by building my muscles, and have a big upper body
 
fltekdiver said:
No legs. I figured I'll give it 6 months or so before starting legs.

I do allot of Cardio on the Oliptical machine, so I get a descent calf work out there.
Click to expand...

Calf work-out on an elliptical is different than doing calf raises with weights. If you wait 6 months to start on legs, your legs will obviously be 6 months behind the rest of you, i.e. twiggy by comparison. Don't be one of those guys.
 
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