This one's for the bodybuilders out there, or at least the fitness gurus that are very concerned about building or maintaining muscle mass.

I'm considering starting a course of Glutamine and Creatine to aid and preserve my gains in the gym. Frankly, at 2.5 months out, I feel weak as hell. All my reading suggests this is a safe and effective path, in the right moderation of course. I've seen many threads on here where folks are using supplements to aid their workouts. But I'd like to consolidate and see what your full day looks like for supplementation - if you'd be so kind as to humor me.

Me:

whey isolate - 2x day

B12 1x day

Multivit 2x day

Calcium & magnsium liquid 3x day

Creatine (gym days)

Glutamine (gym days)

Thanks in advance!

Jay

I just realized my creatine has HMB with it. I use the Betagen. It's expensive but I get a great pump especially in my hamstrings.

I just realized my creatine has HMB with it. I use the Betagen. It's expensive but I get a great pump especially in my hamstrings.

great idea! I went to check if either my ON casein or ON Hydrobuilder has HMB in it. Unfortunately, answer is no (as far as I can tell unless it is renamed as something I do not recognize. Both do have luecine which, again, is a precursor to the HMB. I am not sure if luecine is going to produce the same results as HMB according to research done so far. Wish I knew the answer to that because I do load up from leucine daily in between xtend and the ON products mentioned above.

I do believe the ZMA is helping. I have been sleeping much more sound. Had off day yesterday and legs today, still letting upper body recover from 3 very big days in the gym. I am not sore I can just tell my body is a bit tires. Tomorrow is another big day. My arms do feel fuller and I have gone up at least 10 lbs across the board on my starting and max weights. I am also using betaine if you want to look that one up as well. GAT has a post workout powder that has HMB in it.

Hey wcn - what kind of dosing pattern do you do on the assault? What do you think of it for a leg day?

Leg day is it for me and assault. 2 scoops on the way to the gym. The stuff makes me out of my mind. My leg workouts are insane, they are low or non existent rest cycle and over an hour and a Half long. My knees are not flexible so my squats are terrible. I have good form just not deep so I MORE than make up for it. Usually sets are on the minute or I will make 3 exercises one to the other no rest.

I always laugh. Legs day could be harder on everyone else around me. The crash off assault for me is brutal.

We make a good pair then. You with your inflexible knees and I with my inflexible shoulders. Lol. My squats are actually pretty good as we get a chance to do them in some variation or another almost every y day. Key is to keep weight in heels and drive with the butt, not the knees. Flexibility in a deep squat actually comes from two places of motion: hip and ankle dorsiflexion. I am getting pretty good hip dorsiflexion from squat practice as well as certain stretches and rolling. However, sitting in a chair all day works against me so it is a constant resetting every day so I can maintain the hip mobility. My ankle dorsiflexion is still a bit stiff and prevents perfect vertical stacking. I am close though.

Edited February 6, 201412 yr by Fiddleman

So much work and we waited all this time to get to it. Lol... You do the squats and I'll do the pressing!

New research coming back on Betajne. 2.5 grams a day. I have been taking 1.2 grams a day so I am upping my dosage.

Anyone try those amino 10000? Holy huge pills. No way I could swallow half of one after sleeve. However, nutri bullet to the rescue. Milled those bad boys with my betaine and added to my protein drink. Oh yeah!!

Anyone try those amino 10000? Holy huge pills. No way I could swallow half of one after sleeve. However, nutri bullet to the rescue. Milled those bad boys with my betaine and added to my protein drink. Oh yeah!!

Serving size is six of those bad boys! Looks like a very respectable product and thanks for sharing. Are you taking these instead of your muscle martini and/or xtend?

Adding to it!!

Adding to it!!

Not sure it matters, but bcaas do seem to have calories despite the label not listing them (some FDA rule allows it to be omitted).

So my current reading says 1 g bcaa is 6 calories from a couple body building threads. Not a big deal if you take between 5-15 g of it. I take way more then that daily and I suspect you do too. Another argument states bcaas do not participate in the normal digestion process and, hence, may not fully be converted into glucose. Ergo, no calories. However, bcaas are just a molecularized form of Protein and by that argument, each gram should have 4 calories.

I wish the answer on whether bcaas have calories or not had a clear answer. It might not really matter for us that burn a lot of calories from gym work, but it is still something to think about...

Edited February 18, 201412 yr by Fiddleman

Well, if you go by the argument that protien is not an energy source (which it isn't) then the body isn't storing it as such. It is a delivery agent and a muscle builder. In with the good and out with the bad. I also don't count calories as I don't really care about caloric density when my diet is in check and I am eating clean. Just have to watch out for those sweet potatoes. They are snickers bars of yore. Lmao!

Agree: I eat just like you (clean) and do not usually count calories. Thought I would put it out there about potential hidden calories there.

Ya, it is best to know than not to know. I would assume small calorie count in just about any supplement really. May be negligible but still there.