hi,

just wondered if anyone could give me any tips on what to take and when to take the appropriate supplements,

been working out for a few months now and have noticed an increase in strength rather than in size, i try to keep a good diet and have a teaspoonful of creatine just before i start weight training and then 1 scoop of met-rx supreme whey with water straight after the workout. im currently 6 ft 1 and 172lbs and would like to see in increase in size,

someone reccomended me CNP pro mass as a weight gainer but wasnt sure when to use it and whether or not to keep using the creatine and met-rx protein, also would it be easy enough to make my own weight gain mix out of various supplements and stuff like oats etc?

i dont really have a clue what to use and when to use it and would appreciate all the help i can,

cheers!

you could get a good all in one protein and weight gainer and continue using the creatine if it isn't in the wieght gainer...... with most muscle and wieght gain mixes theres enough protein and cals to only need that. and creatine, without any other kind of protein supplement!

cutlers got nothing on me!....... kevin cutler in my avatar ;)

Think you should post up your diet first to support this post. I may be wrong but I imagine you'll get a lot of replies along the lines of 'EAT MORE'. Don't know if there are any links to TT/Marmites article - Building a house, or if its been removed but if you've only been going at it a few months its a fantastic read - wish it was around when I started training - good luck.
p.s EAT EAT EAT

Hi,

Thanks for the replies

my current diet is roughly


get up half 5

-bowl of porridge
-2 poached eggs on toast


9oclock

-cheese on toast
-2 yoghurts
-banana


12oclock

-meat usually pork/beef or chicken
-pasta
-potatos
-salad
-banana


6oclock

lambchops/meat
potatos
vegetables


about half 8 do my workout then have protein shake


half 9 bed
-

hi mate can you post up the quantities aswell to your meals, cant get an estimate of totals calories if not.
omega 3?

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

hi mate dont really know the quantities in weight, i do have fairly large quantities?, which food have omega3 i dont which ones do?

cheers

You're not having any PWO carbs at all.

Your workout is too late/bedtime too early for proper PWO nutrition.

This is possibly the most important meal of the day.

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ORIGINAL: npfman

hi mate dont really know the quantities in weight, i do have fairly large quantities?, which food have omega3 i dont which ones do?

cheers

have a look on on these 2 sites for ideas on omega 3:
http://www.muscletalk.co.uk/article-essential-fatty-acids.aspx
http://www.muscletalk.co.uk/article-good-bad-fat.aspx

just give a rough estimate if you dont know serving size, when you say large for example meat, memebers could think it was between 100g-200g, you know just estimate

Deadlift PB (Rest-Pause) 120kg x 5 reps
Dumbell Flat Bench Press PB: 32.5kg x 5 reps
Front Squat: 60kg x 5 reps

My Journal

id say about 200g of either chicken lamb or beef at lunchtime and dinner time


daveo

my shift finishs at 6pm and then i have my dinner and go gym about 8 half 8 ish, would u reccomend going a bit earlier than half 8 or even going before my dinner and then having dinner straight after, this is only while im offshore, when im home i usually go gym about 4-5 ish


do you also need PWO carbs i thought it was just protein?


cheers for the replies

I work 2 day's 2 nights 12 hour shifts then 4 day's off..so what i do is ...when i'm on day's i get up at 03:00 and go to the gym before work. On my 4 rest day's i go about 06:30...i find it better to go to gym early have a weight gainer before and after training. I would recomment the Atlas superweight gainer 1500 cals 2 a day on rest day's a 3 on workout day's we're all different but works for me put on loads of muscle mass and lifting heaver weights quicker!! Try only having Creatine for 8 weeks on 8 weeks off and try taking glutamine too.

cheers for that mugen, im only currently taking creatine a few minutes before my workout should i be having more than that, l glutamine is that to recover your muscles?