Supplements to assist weight - training

emertoff

Hi All,

I have a very good level of cardio fitness but in new year I would like to focus more on building some definition of upper body. I go to gym 5-6 six nights a week and am planning to alternate each session, one night for cardio, one night for weights.

So I am also looking at getting more animal protein into my diet but also looking for advice on a good supplement to take to assist muscle-building, maybe amino acids? I do some light weight-training at moment in addition to my cardio workout for toning but I think I will need a lot more energy if I am to do it properly.

What would be advisable to take? I have seen some protein and egg- based powders supposedly to aid weight-training, but problem is I am a bit concerned about weight gain also. I do not want to bulk up that much as my build is already quite broad (rugby-build I've heard it described as) so I just want to concentrate on trying to achieve some definition. In addition, I go to gym on way home from work and would prefer to take something that didnt have to be mixed with water, just for convenience reasons. But that would not be nailed-on either.

Advice appreciated.

Cravez

In regards weight gain.... to build muscle you must first gain weight in terms in muscle even if its in bulk, then if you want definition you would have to reduce bodyfat. Like i myself have put on alot of muscle in the past 6 months but i am in some areas not defined because i have not reduced my bodyfat levels. From as you say your build seems to be like a rugby player, so that means you would have muscle on you and quite bulky, if you are so why not just start reducing your bodyfat levels and concentrate on strenght training?

But if you want to put on muscle you will have to put on weight and eat tremendous amounts of good high protein food along with carbohydrates and of course eating good fats. But of course this is from my experiences and following the advice of other experienced weight lifters. Others will give you plenty of advice on this forum anyway. In terms of supplements get yourself some whey protein for post workouts, glutamine for protein synthesis. Other posters here will give you better advice than I in regards supplements and reducing bodyfat anyway.

Good luck!
Regards,
Cravez

Dragan

Supplements wise the only things you really need are a decent whey protein and glutamine, and if you are interested a good creatine supplement as well.

For the whey i would suggest Pro X by Nutrition X. It's a great protein, good amino acid profile and if you buy it here www.fitnessireland.ie you can get 2 tubs for 80 quid ( 100 quid in most shops ) and the delivery is free anywhere within Ireland. I take this three times a day and the two tubs last for 2 months, it tastes great and mixes real well.

And type of creatine mono will do, but you can get a kilo of USN Creapure from this site for under 50 quid. Thats 200 servings at 5 grams a serving which should last you quite a while!

Glutamine is pretty good too, as 60% of your muscle is made of it, and supplementing with it not only ensures good supply, but can increase natural GH levels also.

SprostonGreen

Hey Dragan, I just got Creatine Monohydrate from Fitness Ireland on your advice(though I see now that you suggested Creapure).

It says to take it with fruit juices, I'd prefer milk, does that matter?

amazingemmet

The fruit juice is better as it aids absorbtion

SprostonGreen

amazingemmet wrote:

The fruit juice is better as it aids absorbtion

Thanks, I'll just have use something other that Tesco OJ, its manky.

Also, milk wont nullify the effects will it?, I'm guessing it wont.

amazingemmet

I'm not too sure i just know it gets into your system better when it gets to bond with a sugar

SprostonGreen

Thanks Amazingment. Three days into it, no taste from it, so far so good.