Any GOOD supplements out there?

[#20]

Well I was going strong for about a month with a regular workout and then I hurt my back and then a concussion and I've been out for like 2 months. Now I'm back on the weights and was wondering if there was anything that works and doesn't have tons of side effects. I need to gain weight and muscle specifically. Is Whey protein good? I used creatine a year ago, it definitely helped the muscle building but I was getting cramps in my arms so I stopped. Any reccomendations? I'm 127 on a good day and I wanna hit 145 at least by next November (it's hard since I'm a really REALLY picky eater)

[glovesave90]

id say to take NOexplode, i take it before work outs and it does the trick. You just have to make sure you dont get the rage that comes with it

[#20]

Originally Posted by glovesave90

id say to take NOexplode, i take it before work outs and it does the trick. You just have to make sure you dont get the rage that comes with it

is that a joke?

[chakal]

Originally Posted by #20

is that a joke?

No it's not. It's like taking Red Bull, but it doesn't make you feel like crap. I mean Red Bull gives me energy, but at the same time, I feel like crap.

If you want to gain weight, use Weight Gainer Protein, not just whey protein. Whey Protein as lots of protein and not that much carbs, while weight gainer usually has as much carbs as protein. That starts you up on a mass gaining program. You stop weight gainer when you have reach "your wanted" weight. Carbohydrates (carbs) are what your muscles need to grow. But you need to spend it by training really hard or else, it will turn in fat.

Creatine shouldn't give you cramps, usually, it helps you not getting cramped! All creatine does is to create water retention. That water stucks between the muscles' fibers and avoid the friction of the fibers against each other, so it's helping your muscles to stay cooler longer. That delays the accumulation of lactic acid in your muscles, so you can train harder, longer without being all cramped up.

So creatine, weight gainer and a good mass developing program should do the job.

[Burntoashes]

Whey protein will be the best for your goals, but if you really wanna put on 18lbs of muscle, you'll have to stop being a picky eater! You'll have to eat much more than usual to get 18lbs in this relatively short time.

By the way you were probably not drinking enough water to get this pain in the arms. Using both creatine and whey would be even more effective, so maybe if you still have some creatine, try it again but drink PLENTY of water!

Be sure to have a good workout, to get enough rest for muscles to grow and have a great diet.

Good luck! I was able to put 15lbs of mainly muscle in 9 months, but I wasn't taking creatine because it has no effect on me. I was only on whey and on a good diet.

[foodsample]

Originally Posted by #20

Well I was going strong for about a month with a regular workout and then I hurt my back and then a concussion and I've been out for like 2 months. Now I'm back on the weights and was wondering if there was anything that works and doesn't have tons of side effects. I need to gain weight and muscle specifically. Is Whey protein good? I used creatine a year ago, it definitely helped the muscle building but I was getting cramps in my arms so I stopped. Any recommendations? I'm 127 on a good day and I wanna hit 145 at least by next November (it's hard since I'm a really REALLY picky eater)

I don't have much experience with them but if you do find a supplement that lets you gain 20 pound s of muscle in 2 months, then I'd really appreciate it if you'd hook me up. What do you focus on while weight lifting? I talked to my PE teacher about excersizes and she told me to focus on my core, which has helped me with movement. At 5'11 and 135 pounds I have a pretty minimal upper body, and I've been looking for what to focus on to improve my shooting power.
Sorry bout the thread hyjack

[chakal]

Originally Posted by foodsample

I don't have much experience with them but if you do find a supplement that lets you gain 20 pound s of muscle in 2 months, then I'd really appreciate it if you'd hook me up.

Well, I know a way to get 20 lbs of muscle in 2 weeks, but I won't suggest it to anybody if you're not doing professional Wrestling! LOL

[#20]

Originally Posted by chakal

No it's not. It's like taking Red Bull, but it doesn't make you feel like crap. I mean Red Bull gives me energy, but at the same time, I feel like crap.

If you want to gain weight, use Weight Gainer Protein, not just whey protein. Whey Protein as lots of protein and not that much carbs, while weight gainer usually has as much carbs as protein. That starts you up on a mass gaining program. You stop weight gainer when you have reach "your wanted" weight. Carbohydrates (carbs) are what your muscles need to grow. But you need to spend it by training really hard or else, it will turn in fat.

Creatine shouldn't give you cramps, usually, it helps you not getting cramped! All creatine does is to create water retention. That water stucks between the muscles' fibers and avoid the friction of the fibers against each other, so it's helping your muscles to stay cooler longer. That delays the accumulation of lactic acid in your muscles, so you can train harder, longer without being all cramped up.

So creatine, weight gainer and a good mass developing program should do the job.

Well I was drinking 1 cup of water with the creatine, 3 during the workout, and 1 after so I don't know if that was it. Arn't there tons of negative side effects? I'm not worried about liver damage since that's if you dont hydrate.

What weight gainer would you recommend. Any side effects and what does it do exactly?

a good mass developing program idk about. this is the little routine I put together to work on overall strength (Keep in mind I have a rather weak upper body)

- 4x10 Bench 90 or 95 im not sure what my bar weighs so its one of those 2 (not maxed out)
- 4x10 curls 40ish (I do these really fast since the weight is miniscule) again idk the weight
- 3x10 reverse curls same weight
- 2 times the forearm thing with the cut sticks an a weight tied on. 10lbs
- 10 mins on the bike straightaway upping the resistance everytime I hit 2 miles
- either 10 up and down the stairs or 8-10 min run on the treadmill to cool down

I'll be going to the gym this summer once I get my license. I think we're getting a new bench thing or w.e. theyre called for my house with a leg press on it so I'm looking forward to that

oh and im reaaaaaaaaally lazy too so I have to overcome that

[Burntoashes]

Cup? Try litres! You would need to drink like 4L of water with creatine.

And sorry, your program is really bad :S

I'd suggest You to split your week in 3 or 4 workouts depending of how much time you want to put into this. Something like this for a 3 day split:
Monday: Back/Triceps
Tuesday:OFF or Cardio
Wednesday:Chest/Biceps/Shoulders
Thursday:OFF or Cardio
Friday:Legs/Abs
Sat and Sunday:OFF

You're a goalie, you need to do legs workout, plus quad is the biggest muscle of your body, so growing it will make you gain the most weight. DO squats and deadlift. Both are core exercices that will make you bigger and stronger. Keep the bench too. Try doing 3x8 or 5x5 as for series/reps.

[chakal]

What does weight gainer do? Well it's filling you with carbs and protein, that's all it does, you need that to grow. Take 3 shakes a day. One in the morning, one before training (couple of hours) and one right after training.

The side effect: If you don't train hard enough, it will turn into fat. But if you train hard enough, it will feed your muscles that need carbs to grow.

Don't forget, the fastest muscles to grow is your leg muscles. You can gain lots of weight fast by training your thighs and hamstrings, calves and leg in general. Take one day a week to work only on that body part. Stretch A LOT during and after training your legs.

When you look for a weight gainer, look for something with 50/50 carbs and protein. Make sure there's no more than 5 or 6% of fat though. Some weight gainer will give you 25g of carbs, 25g of protein and 15g of fat. That's crap!! Stay away from fat! Even in your food. I'm telling you, 5 or 6g of fat.

If you can find something with more carbs than protein with around only 5g of fat, take it. You need to make sure you get at least 25g of protein per serving though.

So, you need a product that has:
- At least 20-25g of protein
- At least the same amount of carbs or more
- less than 5-6g of fat

Also, if you want to gain weight, you need to hit the gym 4-5 times a week. If not, you're doing it for almost nothing. Your program sucks by the way!

You need to do a 3 days cycle.
day one:
Pecs and biceps
day two:
Legs
Day 3:
Back and shoulders
then you restart again and again and again.

Also, don't talk about the weight you're lifting, always push you to the limit. If you can do 10 reps with 90 lbs on the bench, then it's too easy. Next set, put 95. If you can do 10 again, try 100 next time. If you can't do 10 reps, well keep that weight until you can make 10 reps.

[Steve L]

I looked into this for my son, who is only a year or so younger than you.

1. Designer Whey for protein - Comes in good flavors, and unlike most protein additives, mixes really easily. We blend it (using a Magic Bullet!) in 1% milk. Just shop carefully, as it can run as low as $24 and as high as $39 for a 2.1 pound container.

2 We also add Now Sports Carbo Gain, which was something like $19 for a 7 pound container. It is a fairl fine powder (carefull or it drift all over the kitchen). We chose this on a recommendation for being flavorless and easy to mix. 100% pure maltodextrin.

These work well and since they are separate, you can pick the ratio of each that you want.

[#20]

Originally Posted by Burntoashes

Cup? Try litres! You would need to drink like 4L of water with creatine.

And sorry, your program is really bad :S

I'd suggest You to split your week in 3 or 4 workouts depending of how much time you want to put into this. Something like this for a 3 day split:
Monday: Back/Triceps
Tuesday:OFF or Cardio
Wednesday:Chest/Biceps/Shoulders
Thursday:OFF or Cardio
Friday:Legs/Abs
Sat and Sunday:OFF

You're a goalie, you need to do legs workout, plus quad is the biggest muscle of your body, so growing it will make you gain the most weight. DO squats and deadlift. Both are core exercices that will make you bigger and stronger. Keep the bench too. Try doing 3x8 or 5x5 as for series/reps.

Yeah my program sucks teh ballz
I guess I'll drink more water next time haha
what is deadlift? and I cant do squats with weight, the bar absolutely wrecks my neck and shoulders even with the pad

like I said this summer I plan o getting more serious with this at a gym

[Danish]

#20 I recommend you look into Sport Specific training. Goalies dont need to Bench 200 pounds, its just really not needed for this position. Curls are gonna get your arms ripped, but its really not gonna help your goal tending to much. I really dont have too much time right now to go in depth at the moment, but maybe someone here could help you out. But if your looking to gain just mass i guess it would be an okay upper body workout. Some goalies dont even believe in goaltenders lifting weights, I have Tretiak's biography and goalie training book, he stresses in both that goalies shouldnt weight train, but thats not the same as not working out, and trust me he worked out a ton. Personally i work with weights, but to a certain extent, i don't want to get too bulky.

I gained 30 pounds this year, im at 150 right now. I found that i got the best results when after a workout i would pig out on protein bars/ bananas, granola, peanuts and almonds. Just for one hour after i would drink protein shakes and eat tons of proteins and carbs. I never got really big (which i dont want), but i can tell i am a hella lot stronger and i can see the difference, but i have remained slender/ athletic body type. The results you will get are amazing.

I dont know if your doing sport specific or not, but i tried to help.

Danish

[#20]

I have tretiaks books too (2 autobios though) but I don't have the patience or desire to do 1000 lunges per leg and 1000 squats. I also wanna be overall stronger not just legs stronger. I need the arms a lot since I shoot the puck like a bitch.

[jsgoal1]

I posted a list of supplements in the other supplement thread but you have gotten some good suggestions. Whey protein should be your staple supplement it is the most important. I also suggest BCAA's L-glutamine NO and creatine monohydrate.
Creatine has been shown to be safe, the concern has not been with a persons liver but ones kidneys because the by-product of creatine(break down of) is creatinine(notice the spelling) and the creatinine is filtered by the kidneys.SO the concern is that the excess creatinine is putting extra stress on the kidneys and perhaps longterm could be damaging them. However studies have shown that taking creatine has had no harmful effects on the kidneys.
I hope this helps some, if you have any more questions I can explain what the purpose behind each supplement is.

I would be drinking north of a gallon of water a day.

P.S. IMO No-Shotgun blows no-xplode out of the water.