Addtional Supplement Guidence
Discussion
Just about to start a new fitness and healthy eating plan for the next 8 weeks. The fitness part is mainly weights based, with some addtional HIIT cardio during the week.
As part of healthy clean eating plan he has advised to take Whey Protein Shakes which im fine with but also to take Creatine Monohydrate and BCAA as addtional supplements.
Question is are the addtional Creatine and BCAA worthwhile and what benefits do they bring?
As part of healthy clean eating plan he has advised to take Whey Protein Shakes which im fine with but also to take Creatine Monohydrate and BCAA as addtional supplements.
Question is are the addtional Creatine and BCAA worthwhile and what benefits do they bring?
Quick question, why only 8 weeks? Why not make it a lifestyle change and reap the rewards?
Instead of looking for individual supps, you could look at an "all in one" shake like "The Works" from The Protein Works, which has protein, creatine etc etc
As for benefits of creatine go here
But in a nutshell: Creatine phosphate (creatines high energy molecule form, stored within cells) is used to supply the type 11b muscle fibers (fast-twitch high-glycolytic; the ones that get largest in size) with immediate energy, ensuring these muscles do not prematurely fatigue.
Among plenty of other benefits
Instead of looking for individual supps, you could look at an "all in one" shake like "The Works" from The Protein Works, which has protein, creatine etc etc
As for benefits of creatine go here
But in a nutshell: Creatine phosphate (creatines high energy molecule form, stored within cells) is used to supply the type 11b muscle fibers (fast-twitch high-glycolytic; the ones that get largest in size) with immediate energy, ensuring these muscles do not prematurely fatigue.
Among plenty of other benefits
speed_monkey said:
Disagree entirely 
Many scientific studies have shown that creatine is effective.
But each to their own
Effective in that you get 1% extra when pushing to fatigue? A general gym bunny will not notice much other than a placebo effect. Many scientific studies have shown that creatine is effective.
But each to their own
But it's cheap, and if it makes you feel better, why not.
didelydoo said:
speed_monkey said:
Disagree entirely
Many scientific studies have shown that creatine is effective.
But each to their own
Effective in that you get 1% extra when pushing to fatigue? A general gym bunny will not notice much other than a placebo effect. Many scientific studies have shown that creatine is effective.
But each to their own
But it's cheap, and if it makes you feel better, why not.
But I wouldn't class myself in the "general gym bunny" catagory, but in OP's case, I suspect you may be right.....
OP, just get your diet sorted first.... Its the NUMBER 1 reason most people do not achieve their goals when training (in my experience)
Talking of which, what are your goals? Gain lean mass or cut fat? I think I can guess which.....
The main purpose of the goal is to cut down body fat and increase lean muscle mass. I play twice a week so at least have a basic level of fitness but have a rubbish diet with too much fat, sugars and carbs. I do go to the gym but these tends to be in cycles where i go for a few weeks, then dont go for a while and the cycle continues.
My friend is a strength and conditioning consultant and put me on a strict eating plan which is high in protein and low in fats and carbs, with lots of nutritional information on foods which will hopefully mean better choices for my diet in the years to come.
As well as the diet i have the following fitness plan:
Day 1: Back & Biceps + HIIT
Day 2: Chest & Triceps
Day 3: Shoulders + HIIT
Day 4: Legs
Day 5: Abs & Arms
Day 6: HIIT
Day 7: Off
Each session at the gym is a around 6 exercises 5 sets with between 8-12 reps per set. Should only take 45-60mins to complete.
My friend is a strength and conditioning consultant and put me on a strict eating plan which is high in protein and low in fats and carbs, with lots of nutritional information on foods which will hopefully mean better choices for my diet in the years to come.
As well as the diet i have the following fitness plan:
Day 1: Back & Biceps + HIIT
Day 2: Chest & Triceps
Day 3: Shoulders + HIIT
Day 4: Legs
Day 5: Abs & Arms
Day 6: HIIT
Day 7: Off
Each session at the gym is a around 6 exercises 5 sets with between 8-12 reps per set. Should only take 45-60mins to complete.
Challo said:
The main purpose of the goal is to cut down body fat and increase lean muscle mass. I play twice a week so at least have a basic level of fitness but have a rubbish diet with too much fat, sugars and carbs. I do go to the gym but these tends to be in cycles where i go for a few weeks, then dont go for a while and the cycle continues.
My friend is a strength and conditioning consultant and put me on a strict eating plan which is high in protein and low in fats and carbs, with lots of nutritional information on foods which will hopefully mean better choices for my diet in the years to come.
As well as the diet i have the following fitness plan:
Day 1: Back & Biceps + HIIT
Day 2: Chest & Triceps
Day 3: Shoulders + HIIT
Day 4: Legs
Day 5: Abs & Arms
Day 6: HIIT
Day 7: Off
Each session at the gym is a around 6 exercises 5 sets with between 8-12 reps per set. Should only take 45-60mins to complete.
For me, looking at that plan, it is too much for a relative gym virgin.My friend is a strength and conditioning consultant and put me on a strict eating plan which is high in protein and low in fats and carbs, with lots of nutritional information on foods which will hopefully mean better choices for my diet in the years to come.
As well as the diet i have the following fitness plan:
Day 1: Back & Biceps + HIIT
Day 2: Chest & Triceps
Day 3: Shoulders + HIIT
Day 4: Legs
Day 5: Abs & Arms
Day 6: HIIT
Day 7: Off
Each session at the gym is a around 6 exercises 5 sets with between 8-12 reps per set. Should only take 45-60mins to complete.
A 3 day "push, pull, legs" split would be best.
You cannot "lose BF AND gain lean mass at the same time" - one needs a caloric deficit and one needs caloric surplus.....
Edited by speed_monkey on Friday 16th August 13:02
speed_monkey said:
Challo said:
The main purpose of the goal is to cut down body fat and increase lean muscle mass. I play twice a week so at least have a basic level of fitness but have a rubbish diet with too much fat, sugars and carbs. I do go to the gym but these tends to be in cycles where i go for a few weeks, then dont go for a while and the cycle continues.
My friend is a strength and conditioning consultant and put me on a strict eating plan which is high in protein and low in fats and carbs, with lots of nutritional information on foods which will hopefully mean better choices for my diet in the years to come.
As well as the diet i have the following fitness plan:
Day 1: Back & Biceps + HIIT
Day 2: Chest & Triceps
Day 3: Shoulders + HIIT
Day 4: Legs
Day 5: Abs & Arms
Day 6: HIIT
Day 7: Off
Each session at the gym is a around 6 exercises 5 sets with between 8-12 reps per set. Should only take 45-60mins to complete.
For me, looking at that plan, it is too much for a relative gym virgin.My friend is a strength and conditioning consultant and put me on a strict eating plan which is high in protein and low in fats and carbs, with lots of nutritional information on foods which will hopefully mean better choices for my diet in the years to come.
As well as the diet i have the following fitness plan:
Day 1: Back & Biceps + HIIT
Day 2: Chest & Triceps
Day 3: Shoulders + HIIT
Day 4: Legs
Day 5: Abs & Arms
Day 6: HIIT
Day 7: Off
Each session at the gym is a around 6 exercises 5 sets with between 8-12 reps per set. Should only take 45-60mins to complete.
A 3 day split would be best.
You cannot "lose BF AND gain lean mass at the same time" - one needs a caloric deficit and one needs caloric surplus.....
Challo said:
The main purpose of the goal is to cut down body fat and increase lean muscle mass.
I coulda guessed this. 
You don't need any supplements. Just eat real food. Sure, the results may be slightly lower than you want but it's not like you're entering a competition and come week 9, you'll be back to your old habits.
Challo said:
Question is are the addtional Creatine and BCAA worthwhile and what benefits do they bring?
Examine.com. An unbiased review site of a whole host of supplements based on Scientfic research, rather than supplement company BS. Long and short of it is the majority of supplements out there do bugger all.
Challo said:
How would it look if you did a 3 day spilt? Have a day inbetween Day 3 and 4? The main target for me is to loose body fat.
push, pull, legs split - Monday, Wednesday and FridaySomething like:
Push:
Bench press
DB incline bench
DB seated press
DB side raises
Rope pushdowns
Pull:
Deadlift
Weighted pull-ups
Face pulls
Chest supported rows
Incline DB curls
Hammer curls
Legs:
Squat
Leg press
Leg extensions
Hamstring curls
Standing calf raise
Feel free to play with that, but its just a quick example
With regards to your diet, calculate your basal metabolic rate and subtract 500, that is your target caloric goal
Hoofy said:
Challo said:
The main purpose of the goal is to cut down body fat and increase lean muscle mass.
I coulda guessed this. You don't need any supplements. Just eat real food. Sure, the results may be slightly lower than you want but it's not like you're entering a competition and come week 9, you'll be back to your old habits.
I get the same thing all the time:
- I have a wedding in XX weeks
- I have a holiday in XX weeks
- I have an Xmas do in XX weeks
Sigh.....
Not a poke at OP btw
Im hoping this will give me a kick start and a good programme to follow over a set 8 week period. Then good eating habits to carry it on. I suppose once you see the benefits and changes then its gives you that extra incentive to carry it on and stick to it.
As i mentioned I can eat well and hit the gym but this goes in fits and starts over a few weeks, then im back to bad food habits and swerving the gym and the weight creeps on. Plus im really starting to notice this at football which I want to change.
I know what you mean about the bench...lucky enough i can go before work 7am til 8am and its dead so can get on with my program and not have to wait while matey does his 100th bicep curl or chest press.
As i mentioned I can eat well and hit the gym but this goes in fits and starts over a few weeks, then im back to bad food habits and swerving the gym and the weight creeps on. Plus im really starting to notice this at football which I want to change.
I know what you mean about the bench...lucky enough i can go before work 7am til 8am and its dead so can get on with my program and not have to wait while matey does his 100th bicep curl or chest press.
Challo said:
Im hoping this will give me a kick start and a good programme to follow over a set 8 week period. Then good eating habits to carry it on. I suppose once you see the benefits and changes then its gives you that extra incentive to carry it on and stick to it.
As i mentioned I can eat well and hit the gym but this goes in fits and starts over a few weeks, then im back to bad food habits and swerving the gym and the weight creeps on. Plus im really starting to notice this at football which I want to change.
I know what you mean about the bench...lucky enough i can go before work 7am til 8am and its dead so can get on with my program and not have to wait while matey does his 100th bicep curl or chest press.
Eat less, move more. Its a simple concept that most people cannot grasp.As i mentioned I can eat well and hit the gym but this goes in fits and starts over a few weeks, then im back to bad food habits and swerving the gym and the weight creeps on. Plus im really starting to notice this at football which I want to change.
I know what you mean about the bench...lucky enough i can go before work 7am til 8am and its dead so can get on with my program and not have to wait while matey does his 100th bicep curl or chest press.
For dropping BF your diet is 100% key, keeping protein high - at least 1g of protein per lb of lean body mass
Challo said:
My friend is a strength and conditioning consultant and put me on a strict eating plan which is high in protein and low in fats and carbs
SignalGruen said:
Challo said:
My friend is a strength and conditioning consultant and put me on a strict eating plan which is high in protein and low in fats and carbs
IMO you want higher carbs on gym days, then switch with (good) fats on rest days, while maintaining high protein intake.
There are a million and one ways to do it (low carb, high carb, carb cycling etc etc), but I and all of my clients have seen good results using this method.
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