Supplement help

[ATZ]

Weaves got it spot on. ZMA also helps with sleep for me so it aids recovery.

[shaz`]

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do you use ZMA then? if so has it worked to any great effect?

Not tried it before, hence I'm here looking for advice/help etc.

So in terms of impact whey and creapure, when would I take it? Ideally after workout mixed in 1 shake?

ZMA before sleep?

Any advice on cutting? Lots of fluid and strict diet I guess are the golden rules?

[suj]

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Not tried it before, hence I'm here looking for advice/help etc.

So in terms of impact whey and creapure, when would I take it? Ideally after workout mixed in 1 shake?

ZMA before sleep?

Any advice on cutting? Lots of fluid and strict diet I guess are the golden rules?

whey + creapure = before or after (i prefer after TBH)

yep ZMA (i would go for Zinc and Magnesium instead, it is MP's own stuff, whereas ZMA is a patented product, so you have to pay more for it) both good, so go for the cheaper

cutting: keep calories lower then what you use, so you need to work out maintainence calories (google "BMR" or "Basal Metobolic Rate" then you can work out how many calories you should be eating, then cut them by 500-1000kcals a day for example)

you can do different exercises like sprinting: pick a distance say 50-100m, then sprint full pelt, walk back slowly to catch breath, then repeat 5-10times

try some barbell complex, i prefer the Cosgrove Complex it's great for cutting

remember to keep lifting heavy though, never change that!

[alexbrent]

one piece of info i found very useful when trying to cut is that 1 lb of fat has roughly 3500 calories - therefore if you expend 500 calories more than you consume each day, you should lose 1 lb of fat a week. (obviously, 1000kcal defecit = 2lb loss a week etc...)

good luck bud, and welcome! =D

[shaz`]

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whey + creapure = before or after (i prefer after TBH)

Nice, this is how I normally took my protein anyway. Should I just follow recommended servings for both and mix them together in one shaker bottle?

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yep ZMA (i would go for Zinc and Magnesium instead, it is MP's own stuff, whereas ZMA is a patented product, so you have to pay more for it) both good, so go for the cheaper

Good shout mate, will get the zinc and magnesium if its the same (albeit cheaper)

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cutting: keep calories lower then what you use, so you need to work out maintainence calories (google "BMR" or "Basal Metobolic Rate" then you can work out how many calories you should be eating, then cut them by 500-1000kcals a day for example)

My basal metabolic rate was around 2000 calories. I'll cut down to around 1200-1500 calories a day and try that out.

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you can do different exercises like sprinting: pick a distance say 50-100m, then sprint full pelt, walk back slowly to catch breath, then repeat 5-10times

try some barbell complex, it's great for cutting

remember to keep lifting heavy though, never change that!

I do a lot of interval training in my muay thai and badminton training, much prefer this to the monotonous run for half an hour or whatever!

Those barbell complexes look insane. I shall definitely give them a shot! I also was doing some cross fit stuff for a while but really need a crossfit gym and isn't one anywhere near me.

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one piece of info i found very useful when trying to cut is that 1 lb of fat has roughly 3500 calories - therefore if you expend 500 calories more than you consume each day, you should lose 1 lb of fat a week. (obviously, 1000kcal defecit = 2lb loss a week etc...)

good luck bud, and welcome! =D

Yeah might try and just cut 500cal a day and cut that way and up intensity of training. I want to get cut and defined which is what I'm looking for and cut body fat percentage.

Ah while I remember, do you guys drink anything during workout (other than water) like some kind of carbohydrate drink or whatnot?

Also, many thanks for the warm welcome. Kudos to having one of the most welcoming forums on the interwebs! It's definitely made me loyal to myprotein also!

Many thanks folks!

[dope540]

Welcome dude.water is fine. I sometimes have some bcaa during workout

[khris]

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You cannot be too young to take ZMA!
It doesn't increase testosterone by itself otherwise everyone who takes a multivitman and mineral would be increasing testosterone, the components of it aid in the production of test.

Yea I know that but with exception to sleep assitance, ZMA is primarily used for Test production and Ive heard so often that if your young enough you dont need to take it as you'll be already producing enough test, which in my case I think isnt true. Ive yet to get a blood test to prove my thoughts but Im due in for one in two weeks.

[suj]

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Yea I know that but with exception to sleep assitance, ZMA is primarily used for Test production and Ive heard so often that if your young enough you dont need to take it as you'll be already producing enough test, which in my case I think isnt true. Ive yet to get a blood test to prove my thoughts but Im due in for one in two weeks.

it's not a test producer as such, it aids sleep, which in turn can help bump up test khris
it does work for some, for me it does nowt TBH!
(but then again sleeping tablets don't even aid my sleep lol)

[vincee]

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My basal metabolic rate was around 2000 calories. I'll cut down to around 1200-1500 calories a day and try that out.

basal metabolic rate isn't good point to start. you must at least multiply it with factor of training.


1200-1500kcal a day? thats extreme. i've tried that with lyle's ud2. but on ud2 you have 1500kcal- only three/four day per week.
you better get you diet right. and some supplement like EAA, BCAA Glutamine and HMB may help.

[suj]

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basal metabolic rate isn't good point to start. you must at least multiply it with factor of training.


1200-1500kcal a day? thats extreme. i've tried that with lyle's ud2. but on ud2 you have 1500kcal- only three/four day per week.
you better get you diet right. and some supplement like EAA, BCAA Glutamine and HMB may help.

yeah mate, your BMR is what you said multiplied by activity level
link

so say you are moderately active (3-5 gym sessions) then it is 1.55 x 2000 = 3100kcals mate!