Do you take any supplements ?
Discussion
I have:
Multivit tablet
Fish oil capsule (3xper day)
CLA capsule (3xper day)
Curcumin (3xper day)
Brewers yeast tab (2 x 3 times per day)
A scoop of whey (and sometimes a scoop of casein) 2-4 times per day with almond or semi-skimmed milk. (with creatine, L-glutamine, HMB, beta alanine, taurine, BCAA's)
Musclefood protein pizza (650 calories and 76g of protein) or 2 x salmon fillets or steak hache for evening meal.
Trying to consume 160g of protein per day from food alone would be too much for me.
Multivit tablet
Fish oil capsule (3xper day)
CLA capsule (3xper day)
Curcumin (3xper day)
Brewers yeast tab (2 x 3 times per day)
A scoop of whey (and sometimes a scoop of casein) 2-4 times per day with almond or semi-skimmed milk. (with creatine, L-glutamine, HMB, beta alanine, taurine, BCAA's)
Musclefood protein pizza (650 calories and 76g of protein) or 2 x salmon fillets or steak hache for evening meal.
Trying to consume 160g of protein per day from food alone would be too much for me.
Edited by chris watton on Wednesday 28th September 09:06
I split 600g oats, 260g whey, 3 eggs & 500ml milk across my day- 3800cals, 439 carb/81 fat/352 protein.
This is my base every day, and I have a proper meal or two in the evening, which I don't track at the moment. I've got some creatine, which I've had for ages and I'll use if I remember (though it makes zero noticeable difference IMO), and fish oils/vit pills if I remember too.
That's about it.
The vast majority of sups do sweet FA.
This is my base every day, and I have a proper meal or two in the evening, which I don't track at the moment. I've got some creatine, which I've had for ages and I'll use if I remember (though it makes zero noticeable difference IMO), and fish oils/vit pills if I remember too.
That's about it.
The vast majority of sups do sweet FA.
Like others have been saying there are a lot of supplements that are just very well marketed. I tend to take a strong multi-vitamin, 1000mg vitamin c, probiotics, digestive enzymes, cod liver oil, glucosamine sulphate, whey protein, casein protein, ZMA. Sometimes treat myself to pre workouts and sometimes cycle creatine. I train 6 times a week. Used to be 7 days a week.
didelydoo said:
I split 600g oats, 260g whey, 3 eggs & 500ml milk across my day- 3800cals, 439 carb/81 fat/352 protein.
This is my base every day, and I have a proper meal or two in the evening, which I don't track at the moment. I've got some creatine, which I've had for ages and I'll use if I remember (though it makes zero noticeable difference IMO), and fish oils/vit pills if I remember too.
That's about it.
The vast majority of sups do sweet FA.
That's a lot of carbs from one source! And a serious amount of protein powder! I'm on pretty much the same amount of protein and I'm using 3 scoops of whey protein and 1 scoop of casein protein per day. I thought that was excessive! The rest I get from lean mince beef, chicken, eggs and yogurt. This is my base every day, and I have a proper meal or two in the evening, which I don't track at the moment. I've got some creatine, which I've had for ages and I'll use if I remember (though it makes zero noticeable difference IMO), and fish oils/vit pills if I remember too.
That's about it.
The vast majority of sups do sweet FA.
I have some Creatine, do "users" find a benefit, been taking one measure a day for a few days so will see how I get on tonight at the gym, my understanding is that it gives you a boost in how heavy/how many reps you can do so you hit the muscles harder.
Am eating pretty well, if nothing else I feel so much better,
Breakfast, three scrambled eggs with a bit of cheese in
lunch, bowl of homemade veggie soup with 2/3rds of a cooked Chicken Breast in it, no bread.
Dinner, Chicken Crown, veg and new potatoes ( less spuds more veg nowadays)
My biggest thing I am learning is that meals need planning, I took yesterday a salad box, chicken, salad, bit of Cottage Cheese, two small boiled new potatoes, otherwise its buy a sandwich, bag of crisps and some sugary horror, wasnt a huge amount of food but wasnt hungry by tea time.
Not counting calories too much, just trying to keep a running total so I dont go under/over, finding if you eat more Protein, you just dont get hungry the same, the sandwich, crisps, chocolate lunch means at 5pm you are ravenous again I find. Seem to be averaging out at under 2000, dont think I can go much lower and do any kind of exercise, did 14 miles on the push bike communiting and a mile and a half walk with the dog.
Puddings and sweet stuff have gone, not missing them.
Not really drinking, might have a G and T at the weekend or a couple of glasses of red, nowhere near the volumes I was drinking, was getting a little out of hand, expect most of my spare is alcohol or what it leads to you eating.
Am eating pretty well, if nothing else I feel so much better,
Breakfast, three scrambled eggs with a bit of cheese in
lunch, bowl of homemade veggie soup with 2/3rds of a cooked Chicken Breast in it, no bread.
Dinner, Chicken Crown, veg and new potatoes ( less spuds more veg nowadays)
My biggest thing I am learning is that meals need planning, I took yesterday a salad box, chicken, salad, bit of Cottage Cheese, two small boiled new potatoes, otherwise its buy a sandwich, bag of crisps and some sugary horror, wasnt a huge amount of food but wasnt hungry by tea time.
Not counting calories too much, just trying to keep a running total so I dont go under/over, finding if you eat more Protein, you just dont get hungry the same, the sandwich, crisps, chocolate lunch means at 5pm you are ravenous again I find. Seem to be averaging out at under 2000, dont think I can go much lower and do any kind of exercise, did 14 miles on the push bike communiting and a mile and a half walk with the dog.
Puddings and sweet stuff have gone, not missing them.
Not really drinking, might have a G and T at the weekend or a couple of glasses of red, nowhere near the volumes I was drinking, was getting a little out of hand, expect most of my spare is alcohol or what it leads to you eating.
RJB_666 said:
That's a lot of carbs from one source! And a serious amount of protein powder! I'm on pretty much the same amount of protein and I'm using 3 scoops of whey protein and 1 scoop of casein protein per day. I thought that was excessive! The rest I get from lean mince beef, chicken, eggs and yogurt.
In total I'm hitting around 5000+ cals a day- I like to keep fat low & whey and oats are cheap- I also can't be bothered eating/food prepping constantly, so it's an easy way to get the calories in. Protein is protein, if you're eating throughout the day, then the source doesn't matter much. Oats are my go to source of carbs- decent fibre, bit of fat, a plant protein that's actually useable and slow digesting carb- covers all the bases.I get variation from my 'real' meals, but the above forms my standard base every day.
Edit to add- it's not for everyone, but suits me fine and it's incredibly simple to track/tweak.
J4CKO said:
I have some Creatine, do "users" find a benefit, been taking one measure a day for a few days so will see how I get on tonight at the gym, my understanding is that it gives you a boost in how heavy/how many reps you can do so you hit the muscles harder.
Am eating pretty well, if nothing else I feel so much better,
Breakfast, three scrambled eggs with a bit of cheese in
lunch, bowl of homemade veggie soup with 2/3rds of a cooked Chicken Breast in it, no bread.
Dinner, Chicken Crown, veg and new potatoes ( less spuds more veg nowadays)
My biggest thing I am learning is that meals need planning, I took yesterday a salad box, chicken, salad, bit of Cottage Cheese, two small boiled new potatoes, otherwise its buy a sandwich, bag of crisps and some sugary horror, wasnt a huge amount of food but wasnt hungry by tea time.
Not counting calories too much, just trying to keep a running total so I dont go under/over, finding if you eat more Protein, you just dont get hungry the same, the sandwich, crisps, chocolate lunch means at 5pm you are ravenous again I find. Seem to be averaging out at under 2000, dont think I can go much lower and do any kind of exercise, did 14 miles on the push bike communiting and a mile and a half walk with the dog.
Puddings and sweet stuff have gone, not missing them.
Not really drinking, might have a G and T at the weekend or a couple of glasses of red, nowhere near the volumes I was drinking, was getting a little out of hand, expect most of my spare is alcohol or what it leads to you eating.
I always get a benefit from creatine. People expect huge increases in strength and size from it but that's just not realistic. I feel slight improvements with taking 1 scoop of 5g with my first 2 litres of water per day mixed with my BCAAs. Am eating pretty well, if nothing else I feel so much better,
Breakfast, three scrambled eggs with a bit of cheese in
lunch, bowl of homemade veggie soup with 2/3rds of a cooked Chicken Breast in it, no bread.
Dinner, Chicken Crown, veg and new potatoes ( less spuds more veg nowadays)
My biggest thing I am learning is that meals need planning, I took yesterday a salad box, chicken, salad, bit of Cottage Cheese, two small boiled new potatoes, otherwise its buy a sandwich, bag of crisps and some sugary horror, wasnt a huge amount of food but wasnt hungry by tea time.
Not counting calories too much, just trying to keep a running total so I dont go under/over, finding if you eat more Protein, you just dont get hungry the same, the sandwich, crisps, chocolate lunch means at 5pm you are ravenous again I find. Seem to be averaging out at under 2000, dont think I can go much lower and do any kind of exercise, did 14 miles on the push bike communiting and a mile and a half walk with the dog.
Puddings and sweet stuff have gone, not missing them.
Not really drinking, might have a G and T at the weekend or a couple of glasses of red, nowhere near the volumes I was drinking, was getting a little out of hand, expect most of my spare is alcohol or what it leads to you eating.
Last time I dieted right down my lowest calories were 2100 and I had no energy for anything! A few things I think people don't look into enough IMO are fats and fibre. I'd set fats at a miniumum of 25% of your calories personally. Good for hormone levels. Fibre I try and keep at around 40g per day.
didelydoo said:
RJB_666 said:
That's a lot of carbs from one source! And a serious amount of protein powder! I'm on pretty much the same amount of protein and I'm using 3 scoops of whey protein and 1 scoop of casein protein per day. I thought that was excessive! The rest I get from lean mince beef, chicken, eggs and yogurt.
In total I'm hitting around 5000+ cals a day- I like to keep fat low & whey and oats are cheap- I also can't be bothered eating/food prepping constantly, so it's an easy way to get the calories in. Protein is protein, if you're eating throughout the day, then the source doesn't matter much. Oats are my go to source of carbs- decent fibre, bit of fat, a plant protein that's actually useable and slow digesting carb- covers all the bases.I get variation from my 'real' meals, but the above forms my standard base every day.
RJB_666 said:
I always get a benefit from creatine. People expect huge increases in strength and size from it but that's just not realistic. I feel slight improvements with taking 1 scoop of 5g with my first 2 litres of water per day mixed with my BCAAs.
Last time I dieted right down my lowest calories were 2100 and I had no energy for anything! A few things I think people don't look into enough IMO are fats and fibre. I'd set fats at a miniumum of 25% of your calories personally. Good for hormone levels. Fibre I try and keep at around 40g per day.
Agree on the Fats, think a lot of us are conditioned into outdated advice on Fats, i.e. Fat = Bad and will kill us, kind of a 1980s ethos, we need fat in our diet, as I found out last year when my gallbladder decided to go on strike as I hadn't eaten enough fat.Last time I dieted right down my lowest calories were 2100 and I had no energy for anything! A few things I think people don't look into enough IMO are fats and fibre. I'd set fats at a miniumum of 25% of your calories personally. Good for hormone levels. Fibre I try and keep at around 40g per day.
Seem to have plenty of energy on 2000 or so, perhaps I am running on the flab round my middle a bit more ?
I had Ribeye steak the other night with a bit of cheese sauce, felt very unlike any kind of diet food but you still need to eat, it doesnt need to be purgatorial and hungry all the time, its a permanent thing not a week of famine and then back to stuffing my face.
didelydoo said:
I split 600g oats, 260g whey, 3 eggs & 500ml milk across my day- 3800cals, 439 carb/81 fat/352 protein.
This is my base every day, and I have a proper meal or two in the evening, which I don't track at the moment. I've got some creatine, which I've had for ages and I'll use if I remember (though it makes zero noticeable difference IMO), and fish oils/vit pills if I remember too.
That's about it.
The vast majority of sups do sweet FA.
Couldn't imagine consistently eating 5000 calories a day, I guess you must need it, is it having a super high BMR that is the key due to increased muscle or using it during training ?This is my base every day, and I have a proper meal or two in the evening, which I don't track at the moment. I've got some creatine, which I've had for ages and I'll use if I remember (though it makes zero noticeable difference IMO), and fish oils/vit pills if I remember too.
That's about it.
The vast majority of sups do sweet FA.
I just cant imagine how much training I would need to do to burn 2000 cals a day even if I had a BMR of 3000 ?
Am guessing you dont put fat on though.
J4CKO said:
Couldn't imagine consistently eating 5000 calories a day, I guess you must need it, is it having a super high BMR that is the key due to increased muscle or using it during training ?
I just cant imagine how much training I would need to do to burn 2000 cals a day even if I had a BMR of 3000 ?
Am guessing you dont put fat on though.
It's not as fun as you'd think to do consistently, I rarely feel the actual need to eat, more of a habit now.I just cant imagine how much training I would need to do to burn 2000 cals a day even if I had a BMR of 3000 ?
Am guessing you dont put fat on though.
Training isn't burning all the calories, but I just don't grow unless I eat a lot. Fat gain happens, but if I feel like I've gotten too fat, I'll have a low cal, zero carb day each week to cut some of it away. Waist size never lies- if your waist goes up, you're getting fat.
Other than growth, one of the main reason for upping my calories over a period of time was to increase my BMR, so when I come to cut, I'll not need to go super low cal, and should be able to cut on reasonable high cals. My last cut had me going far lower than I'd have liked, which was incredibly difficult to sustain.
didelydoo said:
It's not as fun as you'd think to do consistently, I rarely feel the actual need to eat, more of a habit now.
Training isn't burning all the calories, but I just don't grow unless I eat a lot. Fat gain happens, but if I feel like I've gotten too fat, I'll have a low cal, zero carb day each week to cut some of it away. Waist size never lies- if your waist goes up, you're getting fat.
Other than growth, one of the main reason for upping my calories over a period of time was to increase my BMR, so when I come to cut, I'll not need to go super low cal, and should be able to cut on reasonable high cals. My last cut had me going far lower than I'd have liked, which was incredibly difficult to sustain.
Agree on the waist size not lying, my 38 inch waist pants were getting uncomfortable, half a stone and dont notice them cutting me in half now, belt wound in a notch so lost an inch or more round my gut.Training isn't burning all the calories, but I just don't grow unless I eat a lot. Fat gain happens, but if I feel like I've gotten too fat, I'll have a low cal, zero carb day each week to cut some of it away. Waist size never lies- if your waist goes up, you're getting fat.
Other than growth, one of the main reason for upping my calories over a period of time was to increase my BMR, so when I come to cut, I'll not need to go super low cal, and should be able to cut on reasonable high cals. My last cut had me going far lower than I'd have liked, which was incredibly difficult to sustain.
I was finding they would be less tight over the week, then weekends would come, takeaway, load of beer, tight again monday morning then not as bad, but it is a slow upwards trend, a pound a month or less is all it needs to be and you outgrow your pants if you dont keep on track.
Need to get back into a 36 really.
J4CKO said:
Agree on the Fats, think a lot of us are conditioned into outdated advice on Fats, i.e. Fat = Bad and will kill us, kind of a 1980s ethos
Seem to have plenty of energy on 2000 or so, perhaps I am running on the flab round my middle a bit more ?
Agreed also on the fats. I try to make sure if I don't get my fats in during the day through (typically) my oats and fish, I take my fish oil tablets.Seem to have plenty of energy on 2000 or so, perhaps I am running on the flab round my middle a bit more ?
I also seem to have plenty of energy on c.2000 calories, and actually find that when I eat loads more, I struggle a bit! I am overweight though, so that probably is why.
For me, supplements are:
- Fish oil (1 tab a day)
- Multivitamin (1 tab a day)
- Whey protein (25g a day, just part of my breakfast)
I've found consuming my calories across just two meals much easier, so my 'breakfast' is normally at around 11am, with the whey supplement in there - approx. 900 calories for what I have!
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