Starting all over, how does this look ?

[juan92]

I bought 5 Lbs of WHey Protein(1 Scoop = 120Cal, 24G Protein), 2Lb of Casein(1 scoop = 120 Cal, 24G Protein), BCAA capsules, MUlti Vitamin, and Ceatine. My goal is to try and reduce B%.
i dont know when to eat the protein through out the day though. ik before and after workout just don tknow how much.
Also im doing track and tough workouts are usually ladders, 100, 200, 400, 400, 200, 100, and they can sometimes have 300. Im not sure on how many calories to consume however. ZSO i need help with my diet.

MY BF% is around 20%(cant really use the caliper thing), i weight 170Lbs, and im 5'9''.

I had hurt my back and well im resetteing again basically. So how does this look ?


Pull Up 3x10
Barbell Press 2x10
Barbell Row 3x10
Bench Press 2x10
Squat 4x10
Romanian DL(Monday and Friday)2x10
Power Clean(Monday and Friday)3x6
Push Press (wednesday)3x6

1 Minute Rest
Increase 1 Rep every week, after reching 12 reps add weight.

[juan92]

http://www.bodybuilding.com/store/opt/p ... stack.html (here is the Multivitamins and Powders)
http://www.bodybuilding.com/store/opt/bc.html (here is the BCAA Capsules)
http://www.allthewhey.com/mcm120.html (creatine)

[adiebon]

take your mutli vit every day as recommended, this is the only way vits work
protein after your training session (within 30 mins) to aid recovery, especailly if you train on consecutive days
protein can used more often depending on your diet as well and there is some early evidence that protein beofre training or in a carb drink might help reduce muscle breakdown (great if you wanna get bigger)
creatine helps with strength and recovery by drwaing water into the muscles making them bigger and stronger- downside is when you stop using it there will be some water loss and strength loss, but hopefully you will have good gains whilst on it, but dont use it long term.
prog looks good but obviously be careful with your back and heavy squats, deadlifts- always go for good technique over weight

[Boss Man]

Don't need powder and BCAA's. Either one or the other.

Some powders have BCAA's ramped up anyway. Glutamine often is too. The amounts should be listed on the tub and / or website anyway, so if you see numbers for them, like they're 10mg's or higher, they probably have been cranked up.

Casein at night, Whey after workouts.

Creatine probably works better for bigger guys. The bigger you are the more it works. Don't be fooled by ripped Juicers saying some Creatine product gave hme 50lbs more Bench press. Them yes, but if you weigh about 60-70% of their weight, you can probably kiss goodbye to gains, anything close to those they claimed to get, off any Creatine supplement.

If the powder is one of those with things like loads of Aminos, Vitamins, Herbs in it, unless you've really researched it thoroughly, don't use it for several reasons.

A: You probably don't know what all the things in it do, so you don't know if those things are in good amounts, or poor amounts, can't cause any short or long-term side effects, can't increase the symptoms of illness, or existing problems and can't interfere with medications.

B: They're expensive and full of hype. Unless a protein powder with 50% more cost attached, could get you massively naturally bulked inside of 2 years, it's not worth the bother. Paying through the nose for decades, for slightly accellerated gains, then when you physically peak, a "feeling", and ending up with over £10,000 or $10,000 less to spend, when you're over 60, is a stupid idea, compared to a basic powder with Carbs.

Arnie never took such things, because he couldn't, so unless he had to juice when he was 170lbs or less, then take it as read, most supplements are expensive and / or pointless, as he would have gotten big natural mass on big calories and hard work only. You don't even need a basic powder to get big, but it can help.

Bascially Protein and Carbs yes. BCAA's instead, yes. HMB, (only in a powder, not seperate). Glutamine yes. Creatine, (only when you've some solid mass first) and not in a powder, if you're getting around 5g per dose and intend to use the powder virtually ever day, as it makes it harder to use more than one dose a day, (incase you ingest too much Creatine), or have split dose Creatine, or load up without taking 5 shakes a day for a week, or without using another Creatineless powder for anything between 1-4 weeks, depending on your cycle.

Anything else is basically either crap, poor or expensive crap. Even if I was tempted to buy things online, which I don't, because dealing with "faceless corporations", carries customer satisfaction risks.

I would never buy anything sold on places like Bodybuilding.com and T-nation, because they just overpromote stuff like the Magazines do, most of which is expensive crap on probably "loss leader" 3-4 week discounts.

After all, if you see something listed at $15 off the old price, there's no way that's a long-term price, it can't be, unless the whole thing is a con and that old price was never used to sell the product, in which case that's deceptive and a smoke and mirrors trick, to make people think they're getting discounts that have never existed. N.B. I'm speculating about things, not outright accusing anyone of anything specific, as that's libelous and not my bag.

Multi-vit rule 1.

Place in some tin foil in an Oven. heat at around 350 for 3-4 minutes if it goes Black it's got Coal Tar in it, (a filler). Bin them.

Multi-vit rule 2.

Place in 2-4 inches of Vinegar. If it dissolves in 30-45 minutes, it should dissovle in the stomach.

Sediment in the bottom is Grit, anything floating on th Top is sawdust. These are fillers not active ingredients, so are not legally required to be listed.

This is a secondary rule, because if you do this first, you can't do an oven test on a dissolved multi-vit, so you'd need to use another one. If they're good you're wasting 2 not one. one that hasn't blackened in the oven, could still be Vinegar tested, if it blackens why do the V T?

Pharmacutical grade Multi-vits, have their ingredients listed in full, that's all that means. They might be more expensive possibly, but that doesn't guarantee no fillers or acceptable amounts of things. BEWARE of PG multi-vits.

[juan92]

passed the tar test, the vinegar test, there was some stuff on top. not alot though

[Boss Man]

Then it's your call. Chances are the stuff floating on top was Sawdust, so your supplement has Sawdust in it to some degree. So if you still want to take it fair enough. It clearly will dissolve as you proved to yourself,and may have reputable amounts of ingredients too. Just a shame about the Sawdust.

[juan92]

lol im eating sawdust

[lens_d]

ha ha on the sawdust.

makes me wonder what kind of crap i have injested over the last few years and not known about

[lens_d]

Don't need powder and BCAA's. Either one or the other.
.

I disagree with you on that one bossman. I know lots of powders have extra BCAA's but I think its good to use more BCAA's. L-Leucine is the most important BCAA and if used with a protien powder it will help boost protein synthesis. You can always use a protein any time throughout the day. best after a workout but you can use it for breakfast or a snack where you might not be able to eat a solid protein.

In my oppinion the two go hand in hand

[swanso5]

what's the point of the ladders during training?

[Boss Man]

I hear you Lens, but if the powder has added BCAA's, no need for seperate ones with Powder as that just creates more expense, plus the body may not use them all anyway. People can get plenty of daily BCAA's in the diet anyway from protein sources.

Perhaps if the powder had low amounts of BCAA's then perhaps stack BCAA's with it, ut most bog standard powders with 3-5 ingredients in them or there abouts, have added BCAA's and perhaps Glutamine too, os having a supplemental BCAA with the powder just increases cost and ot me, is not necessary.

However I concur that extra BCAA's, in a situation where there are little to none is a beneficial thing.

[lens_d]

hey bossman

I have never read anything about how many mg's of BCAA's a person should be injesting pre and post workout. Do you have any idea how much is too much? to little? I usually just follow the instructions on the jug/bottle. It would be nice to use precise amounts.

Also is there any negitive sides that can be caused by takking to many? besides the impact on your wallet.

[Boss Man]

Don't know of specific levels of BCAA's, ingestion wise. I would suggest if you believe their reccomendations are too high, I.E. they're getting you to use more than you need, just take half the dose, stack it with Glutamine, then wait for about 3-4 weeks. You could also add some Carbs to help synthesise them with an Insulin spike.

Then if you feel a full dose might be a better progress yield, try that for 3-4 weeks and see. You'll know one way or the other doing it this way.

Thing is, if people take a supplement in a way that's 2x more than needed, where they are made to believe is the right way, they'll get results and believe it, because then they don't have any practical experience, of getting the same results off half the dose.

There won't be much of a problem taking BCAA's. The only problem is that Nitrogen converts to Uric Acid and can cause Gout. All Amino Acids as far as I know, contain Nitrogen, but in the grand scheme of things this is not a biggie.

You also get Nitrogen from full proteins as just explained and Saturates. Plus Methylxanthines like Caffeine, 9Voffee, Tea, Guarana, Kola Nuts etc), Theophylline, (Tea) and Theobromine, (Chocolate), can have their Xanthines converted into Uric Acid too.

Too many U C Crystals round the Joints can then cause Gout, a painful condition where you'd have to go on a low protein diet for some time, as the UC gets removed by bodily water, not by any enzymes, so it's more of a begger for the body to deal with.

Incidentally, you can get something called Xanthinuria, if the Xanthine Dehydrogenase Enzyme is not present, then the Xanthines store in your muscles causing problems, you can also get Kidney Stones, and things called Xanthine Stones in your Urinary tract.

However to get back to the original point, unless you were having a lot of Tea, Coffee, possibly Chocolate, Protein and Saturated Fats, then BCAA's shouldn't contribute to Gout.

Whether they could on their own contribute to Kidney Stones i'm not sure, as Kidney Stones often occur from too much Protein or Red Meat consumption. Certainly the Cysteine Amino Acid can cause a specific type of Kidney Stones, (Cysteine stones), but it's one of about 3-4 different types.

I would suggest though that for Kidney stone risk, if you had a lot of protein in the diet and perhaps not enough water too, BCAA's + Glutamine would be better than a Protein powder, certainly to reduce the possibility of too much Cysteine causing C S's, but most people who use BCAA's, do it because they find powders sometimes too lumpy, thick, tasteless, whatever.

So BCAA's shouldn't be too much of a problem in my opinion, but I'd do as suggested on doses. That way if their stated dose is too high and unnecessary, you'll know within 6-8 weeks and if it's optimal, you'll only spend 3-4 weeks using a half dose anyway, which wouldn't be a massive mass gaining hinderance anyway, because a half dose should still yield some result.

[lens_d]

Bossman you always impress me with how much you know. That was some good information. I am always the kind of guy where if a little is good then alot is better lol. I was thinking of increasing the dose actualy. I have used BCAA's for a while now and belive that they have a good effect on my training goals.

From the looks of your info I can"t see taking more than the recomened dose on the bottle as a benfit. perhaps just a waste or a contibution to some unhealty side effects.

Thanks for the info

[Boss Man]

Yep, as I say, if you've been using a lower amount than stated, by all means increase, but if results don't get better or get don't progress at a better rate, then it's likely the higher level of BCAA's isn't doing anything, so keep the old dose then, or better still get a different brand by people, who might not be telling you to take higher than necessary doses, if you discovered their stated does was such.