Body supliments

Good afternoon
I am new to all this and have been going to the Gym now for 3 months and have lost 2 stone, now im at 13 stone 11 im wanting to bulk up my arms chest shoulders area and want to know what suppliments i should be taking, i watched a programm last night on chanel 4 and some body builder (matt miller) put this guy on a whole load of things. i still have some weight to loose around the midrift so need to work out what i can take to help feed and bulid my mucles up while i still loose the fat
 
any help will be much apreciated
thanks
dane

Diet is the most important aspect, you need to get this spot on first to ensure the results are optimal.
 
Supplements are exactly that, they supplement you with areas you can't get usually or easily get from food.
 
Supplements are not magic bullets, but they do have a valid place in the arsenal.

THANK YOU for your advise, how do i find out what my body needs? for exapmle how much protien, carbs and stuff?? so i can taylor my diet to enhance my results?

what do you weigh?
what age are you?
What height are you?
those 3 determine what your BMR or RMR are i.e. how many calories you need per day to maintain your current weight, if you google bmr  (i have done tis for you  http://www.calculator.org/calculate-online/health-fitness/basal-metabolic-rate.aspx  )   and enter the answers to those 3 questions you will know how many calories you need to consume to stay the same 
 
what are your goals, lose weight OR build muscle?
your goal will determine to a certain extent your protein, carb and fats needs.it will also determine what change you need to make to the amount of calories in the part above.
 
 
what is your training programme like each day?
you might want to re evaluate this, so let us know what you do.....
 
Supplements:
Whey Protein or a blend
Fish oils
Multi vit
 
Anything else is "nice to have" but there are a few things you can add along the way
 
now you just have to do the hard work and fill in the form(4 boxes) and tell us the answers and you will get yourself on the right track. It will save you a lot of time and money  :)
 


http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html
 
you can use this one to be more accurate if you want
 

some good advice above mate .
 
Try and give a bit more info , I dont know that trainer but you dont need a whole load of supps especially to start .
 
Get Diet , training and rest right first

ok i have done this and got what cal i need

Your Basal Metabolic Rate is 1939 kCal/day (8116 kJ/day)

I want to loose weight around my gut but want to build muscle in my arms chest legs shoulders as i dont have loads of fat in these areas
 
I go to the Gym 3 times a week and do a mix of excersizes
 
this is what i have done tonight, i dont take much notice of the weight limits i know this is prob wrong.... my approach is i do 4 sets of 15 starting with 1 light then 2 heavy then last one light, i judge my 1st light set on what feels right and i can normally  manage 15 then my goal is to struggle on the 1 heavy and the second heavy i only manage 10 then do a full 15 on the last light set.
 
front elevations 15kg did all 4 sets of 15
Shoulder press (max heavey were around the 40-50kg mark)
covering shoulder press (max heavey were around the 40-50kg mark)
Arm curl (max heavey were around the 30-40kg mark)
Tricep Extension (max heavey were around the 30-40kg mark)
Leg Press (max heavey was 100kg only did 7)
Cable Crossover kept this really light at 20kg all 4 sets at 15
 
i did do a few more but cant find what there called on the gym website
 
i will take a pad next time i go and write it all down and start keeping a log
 
again i apreciate the help
 
 
 

BICEP_BILL


http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html

you can use this one to be more accurate if you want

 
using this site my cal intake is much higher
 

Your Daily Calorie Requirements Are: 2,670 Calories Per Day

also just thought i would put down what im eating
 
breakfast is a vanilla yogurt 102 cals
dinner is normally a chicken salad sani 540cals (sometimes swap for egg and cress for a change)
tea i eat a weight watchers meal either a curry or chilli there around the 300-400 cals
 
the only thing i drink is sparkling water (only thing i seem to like since i stopped the larger) anywhere between 2-4 liters a day defo no less than 2

Ok first off

lets pick a goal fat loss or muscle gain

if fat loss - subtract 500 from the above so maybe aim for 1900 to start with and aim to lose 1 to 2lbd per week. adjust cals if needed.

for muscle gain do the opposite. Start at 2600 - 2900cals and add 200 every two weeks until you notive 1-2lbs gain each week.

The problem with your goal to do both is extremly difficult and impossible for most as you can see.

Pick a proper training programme.
Starting strenght, stronglifts, push pull legs are prob your best starting point

Keep it simple
A - SQUAT, BENCH, BENT OVER ROW
B - SQUAY, OH PRESS- DEADLIFT
Alternate between a and b and do 5sets for 5reps and add weight each session.

log your progress.

log your food intake fitday.com or myfitnesspal.com

read the beginners articles on this site and get a meal plan from www.mealplansite.com

Your diet is pretty bad too. Spend some time in the diet section, after you look at the above recommendations though

BICEP_BILL


Ok first off

lets pick a goal fat loss or muscle gain

if fat loss - subtract 500 from the above so maybe aim for 1900 to start with and aim to lose 1 to 2lbd per week. adjust cals if needed.

for muscle gain do the opposite. Start at 2600 - 2900cals and add 200 every two weeks until you notive 1-2lbs gain each week.

The problem with your goal to do both is extremly difficult and impossible for most as you can see.

Pick a proper training programme.
Starting strenght, stronglifts, push pull legs are prob your best starting point

Keep it simple
A - SQUAT, BENCH, BENT OVER ROW
B - SQUAY, OH PRESS- DEADLIFT
Alternate between a and b and do 5sets for 5reps and add weight each session.

log your progress.

log your food intake fitday.com or myfitnesspal.com

read the beginners articles on this site and get a meal plan from www.mealplansite.com

 
ok i see what you are saying
 
my 1st goal is fat loss - subtract 500 from the above so maybe aim for 1900 to start with and aim to lose 1 to 2lbd per week
 
i will go read some stuff and take a look at them websites and get a diet plan together
 
thanks for your help once i have read the info i will update with my progress and also update what i do in the Gym
 
thanks again for your help

No problem, if your stuck just ask.

hi again i have been busy and registered on myfitnesspal
 
i have also been reading some stuff on diet and what types of food i should be consuming and devised a plan which comes in under what myfitnesspal is quoting for my cal intake so i woudl really like to know your thought
 
08:00
2 poached eggs 1 slice granary toast
 
10:30
apple
1x oatcake
 
12:30
half a chicken breast
raw carrots
cuecumber,lettece and cherry toms
 
15:00
Banana
1x oatcake
 
18:00
150g lean steak
40g whole wheat pasta or 30g basmati rice
veg lots of veg drizzled with extra virgin olive oil
 
22:00
mixed berrys
yogurt (plain and low fat)
crushed up flax seeds
 
now the important bit the stats
 
Cal 1272
Carbs 146
protien 89
fat 25
 
Any advice/ tweeks are much apreciated
 

I would replace the banana with a large can of tuna or a 40g shake. This would reduve your carbs and increase your protein. And make sure you eat plenty of greens.

Secondly i think you will lose weight quickly with this but you might want to increase your cals slightly. After a couple of weeks your metabolism will slow down if cals are too low

Add another 200-300 cals from olive oil or peanut butter or nuts to increase fats.

It will be trial and error for the first few weeks until you can find a happy medium between losing weight and feeling good while doing it.

Make those changes and take it from there. Re evaluate the cals etc if needed every few weeks

Good luck

Ok ill swap the banana for a shake (i really hate fish) what shake should i be looking at?
 
also i see what you mean about the cals but the count is with out veg and salad with my mian meal and i plan to have green beans, spinich, carrots, broc, cabag. i could put the half a chicken breast to a full one at 12:30 or have another half at some other point in the day 

Whey protein shake or a protein blend.

Have a full chicken breast you have the calories to play around with.

Make sure you vary your diet as well.

If im losing fat i use these as a base for my diet. And i aim for around 1500-1700 cals with 40% protein, 25% carbs, 35% fats.
tuna
chicken
veg
whey
nuts
peanut butter
olive oil
flaxseed powder
eggs
beef some days
some oats
small portion of rice some days