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supplement advice please

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Gaz2923
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2007/06/20 09:07:14 (permalink)
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supplement advice please

rugby pre season is about to start, i am going to be ordering some supplements in the next couple of weeks

i am currently 78kg

i will be running before work 3 days a week and training weights on a 3-4 day split in the evenings which will soon be replaced by weights 3 days a week and rugby training 2 nights a week with a game on the weekend

my meals are sporadical and im working on that but my goal is power and size (although not absolutely stacked as i still need to run lol)

can someone take a look here and recommend some supplements for me as i am useless with these things, currently i am on 1 scoop protein in morning, 1 after training and 10g creatine a day (loading phase)

if you need any more info then please let me know

14 Replies Related Threads

    OoOGazOoO
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    RE: supplement advice please 2007/06/20 09:14:57 (permalink)
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    Supplements aren't really going to be the best choice in my opinion for your quest for size and strength.

    Yes, use whey after you have ran and after your weight training.

    But at others time, plenty of carbs to fuel your efforts from - rice, weetabix, oats, pasta, cous cous, etc... with decent protein from chicken, turkey, steak, egg whites, etc...

    Gaz2923
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    RE: supplement advice please 2007/06/20 20:16:59 (permalink)
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    so apart from using creatine and protein you dont see any reason why i would need to use any others?

    i am quite thin and would ideally like to muscle up a little for pure strength although not too much as i still need to be fast
    ToxicToffee
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    RE: supplement advice please 2007/06/20 20:18:03 (permalink)
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    if you need any more info then please let me know


    a sample day of what you eat in time form
    Gaz2923
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    RE: supplement advice please 2007/06/20 22:47:25 (permalink)
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    well i warn you that it isnt very good in terms of muscle as i am not organised, i just try and get my 5 a day and keep bad fats to a minimum...


    7.30 wholemeal toast and protein shake
    9.00 fruit
    10.30 cereal with skimmed milk or beans on toast or if im having a bad day its a bacon sandwich :-(
    12.00 fruit juice with creatine and low fat yoghurt (not together though)
    1.00 meal - chicken, pasta, beef, steak, with veg varies really as to what the girls in our restaurant have on the menu
    4.00 - fruit
    5.00 gym
    6.30 - protein shake
    evening meal - could be anything from chicken, steak, pasta usually something quote healthy though, not too much fat

    also have cod liver oil tabs and snack on pistachios during the day, not too many though
    ToxicToffee
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    RE: supplement advice please 2007/06/21 07:27:05 (permalink)
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    there is your answer

    sort your diet
    fiesta_bhoy
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    RE: supplement advice please 2007/06/21 07:58:45 (permalink)
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    your diet lacks any real amount of protein
    theres basically none between your shake at half 7 and 1 and again between 1 and dinner time , and nothing after 6~7ish
    so before your gonig to bed you've ran out of protein
    Gaz2923
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    RE: supplement advice please 2007/06/21 09:06:22 (permalink)
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    can this be sorted with meal replacement shakes or additional protein shakes or can it only be done through easting actual food like chicken etc
    shane278
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    RE: supplement advice please 2007/06/21 12:50:52 (permalink)
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    your better off eating actual food if you can
    fiesta_bhoy
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    RE: supplement advice please 2007/06/21 15:18:11 (permalink)
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    your best eating whole foods.
    are you drinking or whey with milk or water?
    milk slows the protein realise down so makes it less of a fast acting protein which would help during the day.
    Redemption
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    RE: supplement advice please 2007/06/21 15:42:01 (permalink)
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    Yep, definitely not enough Protein, i consume about twice as much as you do and i trying to get leaner these days, not heavier.

    Ideally you should aim for more food protein sources, but realistically your probably better off with Meal Replacements.

    At 7am, i would add some Oats into that meal, toast isn't enough carbs for the first meal of the day, the second half of the day looks not too bad, its just the first half that is iffy.



    JayW1982
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    RE: supplement advice please 2007/06/21 15:46:44 (permalink)
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    Agreed with above - get your food diet sorted and order whey powders from the multitude of online retailers :)
    Gaz2923
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    RE: supplement advice please 2007/06/21 20:37:21 (permalink)
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    i take my whey in water

    thanks for the advice guys, so if i stuck say a chicken in wholemeal pitta in somewhere around 10.30 that would make a bit of a difference with a meal replacement at 2.00 or should it be a bit later?
    fiesta_bhoy
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    RE: supplement advice please 2007/06/22 08:20:13 (permalink)
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    this is just imo, so dont take it as gosspil, because its not, i'm just trying to improve what your eating rather than change your diet completly
    and others can refrain from slating me cos i'm not intrested, atleast i'm trying to help the guy(though i'll not object to some advice As i dont know half as much as loads on here.)
    ORIGINAL: Gaz2923

    well i warn you that it isnt very good in terms of muscle as i am not organised, i just try and get my 5 a day and keep bad fats to a minimum...


    7.30 wholemeal toast and protein shake
    9.00 fruit
    10.30 cereal with skimmed milk or beans on toast or if im having a bad day its a bacon sandwich :-(
    12.00 fruit juice with creatine and low fat yoghurt (not together though)
    1.00 meal - chicken, pasta, beef, steak, with veg varies really as to what the girls in our restaurant have on the menu
    4.00 - fruit
    5.00 gym
    6.30 - protein shake
    evening meal - could be anything from chicken, steak, pasta usually something quote healthy though, not too much fat

    also have cod liver oil tabs and snack on pistachios during the day, not too many though


    half 7- wholemeal toast, 4 egg whites 1 whole egg.
    10 - weetabix and protein shake with milk
    12 - +50g packet of nuts?
    half 2 - meal replacement, good amount protein and good amount carbs
    evening meal, try have that relitivly close to when you finish the gym, have as much protein as you can.

    and have a slow relise protein before bed, bed time xtreme maybe? (never personally used it)


    post edited by fiesta_bhoy - 2007/06/22 08:21:31
    MERKYMARK
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    RE: supplement advice please 2007/06/24 20:44:48 (permalink)
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    ORIGINAL: Gaz2923

    rugby pre season is about to start, i am going to be ordering some supplements in the next couple of weeks

    i am currently 78kg

    i will be running before work 3 days a week and training weights on a 3-4 day split in the evenings which will soon be replaced by weights 3 days a week and rugby training 2 nights a week with a game on the weekend

    my meals are sporadical and im working on that but my goal is power and size (although not absolutely stacked as i still need to run lol)

    can someone take a look here and recommend some supplements for me as i am useless with these things, currently i am on 1 scoop protein in morning, 1 after training and 10g creatine a day (loading phase)

    if you need any more info then please let me know


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