Reccomended supplements

[Craigi]

I understand that supplements are no replacement for a good, balanced diet and that there is no magic pill for fat loss ect. They are simply to supplement it.

But does anyone one who has used the program, or still uses it, have any supplements involved that they would reccomend, either related to training or food?

Currently im taking thermopure from myprotien, felt like the did a great job for me shedding two stone over the summer (6 week school holidays) when i was doing 20-40 minutes cardio 5 mornings a week. I then thought about taking ephedrine, but i was convinced to steer clear of this after talking with some guys in the gym. Then i tried thermofusion which is a reflex product, didnt think this gave me an energy boost or help cut the fat too much, so i went back to the thermopure after a two week break.

Any suggestions, ive been looking at buying some glutamine (http://www.myprotein.co.uk/bulk-powders ... glutamine/) from here, but was wondering if there was anything around to help more specifically with 5X5.

Cheers

[itsbruce]

I honestly do not believe that novice weight lifters (and I am in that group) can gain anything from supplements (apart from protein supplements and even then, those are only useful when you don't get enough protein in your regular diet). Quite simply, we're not skilled enough to take advantage of them; supplements help get an extra few percent of effort out of your workout, which is fine for those skilled and experienced enough to direct their efforts well in the first place. But newbies will gain plenty from the simple stress of the workout programme, which for most will be like nothing else they've ever experienced, and almost nothing from supplements. At the early stages, they're an expensive waste of money - you'd do better paying a trainer to help improve your form.

[thefinalsql]

How much weight are you trying to lose?

I've taken ephedrine,phentermine etc. They do "work" the problem is that you cannot take them for the rest of your life. Once you stop taking them and keep eating the same way weight will come back effortlessly.

Speaking for myself, the only success I have had in loosing weight is through a severe lack of carbohydrates in my diet.

[Sam277]

Everyone can gain from supplements, because everyone is almost genetically identical. Everyone needs a similar diet, nutritionly.

I disagree that you lack the skill to use them. For fish oils, vitamin d, multi vitamins, (the 3 i would recommend for anyone, whether athletic or not), take them in the morning with breakfast. For creatine, bcaas, protein etc, just take them post workout. Do need to make an effort for these though.

If you're going balls to the wall, and can spare the cash for supplementing on top of a good diet, then you can only gain from it.

[itsbruce]

Protein, fish oils and multivitamins are unnecessary with a healthy diet, which will provide all of those. It's much healthier to aim for a diet that provides them naturally. The whole multivitamin industry is a marketing scam; there's no scientific evidence to show any benefits except for those with deficiencies (who should be taking targeted supplements, not general ones). It's quite possible to harm yourself with multivitamins by overloading on constituents which are already being provided by your regular food (niacin is a particular one to watch; liver damage is not fun).

Loading up on extra protein won't harm you, unless you already have some kind of kidney damage/disease, but it's an expensive waste of time if you get plenty in your regular diet. I get over 200g per day, all through natural sources and I'm not even one of this forum's big eaters. (Get all the fish oil I need as well, from eating oily fish). Note: I do buy whey protein, but I only use it in post-workout shakes (and not always then, because I'm more concerned about loading carbs) or on a rare day where I was too busy to eat properly.

Creatine is a different issue, but I'd still recommend that beginners see how they get on without it at first while getting the best advice they can about its use and effects. It's not a trivial thing to go on creatine; you need to be disciplined about it.

[Craigi]

How much weight are you trying to lose?

I've taken ephedrine,phentermine etc. They do "work" the problem is that you cannot take them for the rest of your life. Once you stop taking them and keep eating the same way weight will come back effortlessly.

Speaking for myself, the only success I have had in loosing weight is through a severe lack of carbohydrates in my diet.

Well... I was 18st 3 when i started working out. I lost about a stone and a half at the point where i decided to look into it. Since then i have probably lost about another stone. My weight now is 15st 7-8. And i only started stronglifts last week.

But the thing that put me off was the potential side effects, on healthy people. I read about people who are perfectly healthy fitting, and having heart attacks on normal doses. Some people have no harmful effects what so ever, and i wasnt really wanting to take the risk.

Also, and advice on the glutamine?? If it speeds up recovery, would it not help me do cardio on off days?

[itsbruce]

Focus on the specific things you want to achieve; identify the problems, match up solutions. If supplements can help you reach those solutions, fine. But look at the practical solutions first (technique, nutrition, rest, programming). Supplement where you really need the help and where it will clearly help.

[Teak]

I've been taking the L-Glutamine you linked from myprotein for maybe a month now. Personally I haven't noticed any change to recovery times but I go in for the 'shock your body' workout theory so I'm not an ideal tester. What I've certainly noticed in that period is a significant decrease in food and alcohol cravings, generally throughout the day I feel very little hunger and have to set an alarm to remind me to eat 5 times a day. I'm also on a KCD diet (carbing up at the weekends) and have found that I don't crave the 'dirty carbups' (simple starchy carbs etc. and alcohol) in the same way as I used to, speeding up progress significantly. Could be placebo but I'm inclined to think not.

Reading around it looks like the jury's still out on L-glutamine as a supp, my advice would be to give it a shot and see if it works for you; it's so cheap in small quantities. I take 5g two or three times through the day, I found that taking more than that caused an upset stomach.

[MaritimeMass]

I have become so dedicated to my goal of getting down to a low bf% that my diet has become extremely strict. I am following the anabolic diet and have changed the way I look at food overall. I use supplements to help progress myself further.
Here they are:
ZMA
Vandyl Sulfate
Creatine Ethyl Ester
Whey protein
Multi Vitamin
Omega 3-6-9
Tribulus Terrestis
Beta Alanine