I just received this program and am just awaiting the pull up bar I ordered. I will be starting on June 9th. I don't have much weight to lose. I am doing this to bulk up and get ripped. I am kind of scronny right now. What supplements would you recommend I take to bulk up that are somewhat affordable?

xiek376 wrote:

QUOTE:
What supplements would you recommend I take to bulk up that are somewhat affordable?

Affordable is the key word!!! If your looking to bulk up, your gonna need lots of proteins, even more than the diet suggests, so look for a Whey protein powder that has some creatine in it, but low in fat (that is also key). Two glasses of that a day along with this diet, high weights with loe reps and you will be killing it at the end of 90 days.
I would look at some of the discount websites for supplements, the stores jack the prices sky high.

Check on Amazon, they have good prices. You can also read reviews on various supplements on there which will give you some insight. Careful with the cheap stuff though. Go with a quality brand if you can.

I use BSN-Syntha-6(whey), Cellmass (Creatine) and NO-Xplode(Nitric Oxide)
and Gold Standard Casein protein (right before bed)

Thanks for the replys. I start on Monday. From what I have gathered so far, the most important things as far as supplements are: a good multivitamin, something for a recovery drink, and whey protein. Also Creatine if you're really looking to bulk up.

Obviously the recovery drink is for right after the workout. Some people have told me that chocolate milk works great as a recovery drink. Is there any truth to this? I still have not decided what I'm going to use for a recovery drink.

Also, as far as mixing a drink with whey protein, is that used kind of like a meal replacement drink and are you able to put the creatine in the same drink as the whey protein? Any thinkg else I should know before Monday.

Thanks in advance for any replys. I have never used any type of supplement before.

I never tried choc milk as post work out drink, I guess people suggest it cause it has a lot of sugar in it (to restore glucose in the muscle), but it doesn't have much protein. That would be my only concern. Whey protein is great b/c is broken down quickly and absorbs fast.

I mix my whey with 8oz of water, so I just have it as a snack (cuz that's only like 110 cals) not enough cals for a replacement meal. I'm sure if you used skim milk, added fruit, or peanut butter it could be a meal.

Yes you can put the creatine in with whey. I have heard some people say to not mix creatine with milk or drinks with fat in them, but to be honest I don't know a ton about creatine. I have friends who mix it with juice. I just know the recovery time is the 1hr after you work out and it's best to have some quick absorbing carbs to restore the glucose in the muscle.

I was making my own recovery with a 1:2 ratio of prot to carbs:
*1/2 scoope of whey (10g protein)
*3 tsp of dextrose (16g of carbs/glucose)
*8oz of water
*5g of creatine (skipped the loading phase)
*5g of BCAA.

If you are going to take creatine be sure to drink a ton of water!

But I think you are on the right track...multi vitamin and whey protein are the keys! If you need supplements I'm a big fan of www.bodybuilding.com They seem to have pretty good prices and you can go into the forum to read about advice, reviews, etc.

I am doing doubles, Monday will be my 2nd phase. I would say have your log ready for your work outs (record weights and reps) and write down what you eat. I think that is huge. Plus keeping a daily journal here has been great for me. Other than that...as Tony says..Just bring it!

GOOD LUCK!

Anyone used the pre-made atkins advantage protein shake? Its 15g of Protein, 2g carbs, 150 calories.

I blend it with a cup of frozen strawberries to get the added carbs for a recovery drink. I think the Shakes were $15 for 12 and frozen strawberries were fairly short money. (Blended frozen its like a frozen smoothie... not bad)

Not sure what others think of that, but it seems to have worked for me so far.

15 g of protein for a shake in my opinion is weak, do a little research you'll find at least 20g easily

Thanks for the tip. Any suggestions? I was looking for something simple that I could pick up when shopping for the week. If 15 is weak, I could double up I suppose?

If you have a Costco near by they have a big bag of EAS protein powder for about $30. I believe it has 70 servings and is around 25gm of protein per serving. They also have packs of Muscle Milk for cheaper than you can get at the regular store. I don't use the Muscle Milk personally because I am not looking to bulk up just slim down and tone up. Or like Chub recommended go to bodybuilding.com thats where I get my protein powder.

I've just been using the GNC Pro-Performance 100% Whey protein. Cost wise, if you get a gold card, you get 20% off the first seven days of every month, and they regularly do a buy one get a second for half price deal.

Anyone have any particular opinions about the pro performance brand or other GNC products?

Also, for my recovery drink, I got a brand that is also sold at GNC, the Endurox R4 drink. For some reason GNC puts it in their "Diet & Energy" category, and an employee tried to tell me that it is more of an energy drink despite the fact that it's printed all over the labels that it is a post-workout recovery drink. Nutrition-wise I believe it is pretty comparable to other recovery drinks, including Beachbody's--the most important factor being the 4:1 carbs to protein ratio. Tastes pretty good too in tangy orange!