Adarq.org
Performance Area => Nutrition & Supplementation => Topic started by: gukl on December 01, 2015, 01:33:06 pm
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Just wondered what everybody takes beyond their food these days - people generally seem to have cut down and are taking much less than they may have done a few years ago.
personally i scrapped multivitamins, expensive protein powders, pre workouts etc and a bunch of other stuff i used to mix up into the routine. for me these day's its:
whey protein (concentrate - cheap)
3g fish oil
vit D3 (2500-5000)
Zinc + Mag (50mg zn, 500mg mg)
creatine (teaspoon a day)
psyillium husk - teaspoon if i didn't eat much fibre that day
dextrose - in PW shake just because its cheap convenient carbs when i need to get cals in limited time frame
i also have some l-theanine/tyrosine i take occasionally with a load of coffee if i have a tonne of work to get done or something. i also sporadically take ^^ vitamin C but i'm unsure...seems there is evidence in preventing minor illness in training athletes. 'However, vitamin C is unable to reduce the frequency of colds in a healthy population. An athlete supplementing vitamin C, on the other hand, can expect to cut the risk of getting a cold in half. Supplemental vitamin C is able to reduce the duration of a cold by 8-14% in any population, when it is taken as a daily preventative measure, or at the beginning of a cold.' - http://examine.com/supplements/vitamin-c/
interestingly
'Supplementation of 3,000mg Vitamin C appears to increase sexual frequency from 4 times monthly to 14 times. No influence on masturbation frequency'
- haven't experienced this effect recently unfortunately. :(
what's anyone else take?
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re: the vitamin C and sex thing: http://tylervigen.com/spurious-correlations
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Man, I must seriously lack vitamin C!
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re: the vitamin C and sex thing: http://tylervigen.com/spurious-correlations
LOL drowning + nicholas cage.
Man, I must seriously lack vitamin C!
ditto. gives a whole new meaning to scurvy. :ninja:
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I've personally never been big into supps. Back when I lifted hard for dunking, I took whey protein. I took caffeine (in the form of 2 scoops of bustello cappuccino) before big dunk sessions.
Currently the only supp I take (and not consistently enough) is Lignang Flax Seed Oil by Barleans: https://www.barleans.com/flax-oil.asp#.html
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After every workout I take a protein shake consisting of nesquick milkshake powder, milk, gold standard whey protein and 5g of creatine.
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I've personally never been big into supps. Back when I lifted hard for dunking, I took whey protein. I took caffeine (in the form of 2 scoops of bustello cappuccino) before big dunk sessions.
Currently the only supp I take (and not consistently enough) is Lignang Flax Seed Oil by Barleans: https://www.barleans.com/flax-oil.asp#.html
for the omega 3? any particular reason why you use flax over fish oil? I seem to remember reading something about flax containing more ALA and not so much EPA/DHA compared to fish omega 3.
After every workout I take a protein shake consisting of nesquick milkshake powder, milk, gold standard whey protein and 5g of creatine.
you mix nesquick + whey protein!? same flavor or?
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I've personally never been big into supps. Back when I lifted hard for dunking, I took whey protein. I took caffeine (in the form of 2 scoops of bustello cappuccino) before big dunk sessions.
Currently the only supp I take (and not consistently enough) is Lignang Flax Seed Oil by Barleans: https://www.barleans.com/flax-oil.asp#.html
for the omega 3? any particular reason why you use flax over fish oil? I seem to remember reading something about flax containing more ALA and not so much EPA/DHA compared to fish omega 3.
After every workout I take a protein shake consisting of nesquick milkshake powder, milk, gold standard whey protein and 5g of creatine.
you mix nesquick + whey protein!? same flavor or?
Yes, same flavour, strawberry.
I got bored of chocolate, I can never get bored of strawberry.
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My supps are the following-
Whey Protein- Musashi Chocolate Flavour but I'm thinking of switching to Muscle Milk
Fish Oil- Blackmores brand 1 capsule a day
Multivitamin- Swiss brand 1 tablet a day
I've never taken pre-workouts. I prefer just having a cup of coffee instead.
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Wow. Am i the only one on here NOT doing any protein supps (shakes, bars, etc)?
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Wow. Am i the only one on here NOT doing any protein supps (shakes, bars, etc)?
Seems like it :P
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Here's a question for everyone: How much protein do you all shoot for everyday? 1xBW? 1.5xBW?
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Whatever I eat :D lol Id estimate around 1.25-1.5x lean muscle weight.
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Whatever I eat :D lol Id estimate around 1.25-1.5x lean muscle weight.
Let's say your 12% BF. You're like what 180 lbs? That's 158lbs LBM.
So you get 198-237g of protein a day without a concerted effort to count or get lots of protein + without the help of protein powder?! That's a lot. If I don't make an effort and just eat what I normally would eat, I end up with too little protein and too much carbs easily
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Whatever I eat :D lol Id estimate around 1.25-1.5x lean muscle weight.
Let's say your 12% BF. You're like what 180 lbs? That's 158lbs LBM.
So you get 198-237g of protein a day without a concerted effort to count or get lots of protein + without the help of protein powder?! That's a lot. If I don't make an effort and just eat what I normally would eat, I end up with too little protein and too much carbs easily
+1 post diet or it didn't happen.
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Actually last time I was calipered tested it was 8.4% IIRC this summer. Its in my journal I might be able to find the exact number. 8.42 keeps popping into my head. 7 point pinch/fold test.
Considering that I'll rescind the previous 1.5 and go closer to 1-1.25 depending on day. Ive tracked calories before and its not uncommon for me to hit 4500ish daily. I eat all day lol! Average day is sausage/bacon, half dozen eggs, fruit for breakfast; snacks are usually cheese/nuts/fruit and I snack 3-4x a day. I easily eat over a pound of chicken daily and usually have a few burgers or a steak for dinner. Chicken breast is usually lunch. I grab a ~lb from the deli of tenderloins and grill them when Im cooking breakfast. Usually have a milkshake or something at work. I dont know many people that eat like i do even the big guys at the gym. I'll post a body comp pic iny journal in a few
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Actually last time I was calipered tested it was 8.4% IIRC this summer. Its in my journal I might be able to find the exact number. 8.42 keeps popping into my head. 7 point pinch/fold test.
Considering that I'll rescind the previous 1.5 and go closer to 1-1.25 depending on day. Ive tracked calories before and its not uncommon for me to hit 4500ish daily. I eat all day lol! Average day is sausage/bacon, half dozen eggs, fruit for breakfast; snacks are usually cheese/nuts/fruit and I snack 3-4x a day. I easily eat over a pound of chicken daily and usually have a few burgers or a steak for dinner. Chicken breast is usually lunch. I grab a ~lb from the deli of tenderloins and grill them when Im cooking breakfast. Usually have a milkshake or something at work. I dont know many people that eat like i do even the big guys at the gym. I'll post a body comp pic iny journal in a few
I wish I can eat 4500 calories a day :(
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My coach tracked it during high school track and it was about 6k a day and i never moved from 155lbs bw. Diet was garbage back then...all junk lol
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Actually last time I was calipered tested it was 8.4% IIRC this summer. Its in my journal I might be able to find the exact number. 8.42 keeps popping into my head. 7 point pinch/fold test.
Considering that I'll rescind the previous 1.5 and go closer to 1-1.25 depending on day. Ive tracked calories before and its not uncommon for me to hit 4500ish daily. I eat all day lol! Average day is sausage/bacon, half dozen eggs, fruit for breakfast; snacks are usually cheese/nuts/fruit and I snack 3-4x a day. I easily eat over a pound of chicken daily and usually have a few burgers or a steak for dinner. Chicken breast is usually lunch. I grab a ~lb from the deli of tenderloins and grill them when Im cooking breakfast. Usually have a milkshake or something at work. I dont know many people that eat like i do even the big guys at the gym. I'll post a body comp pic iny journal in a few
I wish I can eat 4500 calories a day :(
SAME!
I just get skinnyfat when I eat that much. Gut genetics of peace.