Recommend A Suplement
- Thread starter jellyfish10
- Start date
5'8", 145#. Forget supps. You need to eat....and squat, and then eat again, a lot and often.
The only supps that may be helpful are Vitamin C and Omega/Fish tabs, and probably test.
The only supps that may be helpful are Vitamin C and Omega/Fish tabs, and probably test.
If you do deadlifts, it boosts your testosterone level and gh levels..strengthens the posterior chain. I hate them..but I do them.
So let's say I've done nothing since April and now I'm starting crossfit. Goal 1 is to lose weight and number 2 is to lose about 20 lbs. What kind of supplements should I throw on to help with recovery? Already doing multivitamin, CLA and fish oil
This is why I have made it a part of my lifestyle for so many years. At just shy of 40, taking prolonged time off would be so hard to come back from. I have argued against Crossfit and Next Level as a sustainable fitness program except for the 1%ers. I understand it as a jumpstart to renew a fitness routine but for most, not as a long term solution.
Yeah, it will be interesting long term. The time off wasn't all by choice, I pinched a nerve (so they say) in my back and anytime I would run after about 10-15 minutes my foot would start to go dead. Just wrapped up PT so between that and a new baby its been a rough summer.
The thing I think I like about crossfit is that its class based. I travel M-Th for work so if I can do that two nights a week and then something on my own on the weekends hopefully I can get things headed in the right direction. Its too easy to just slack off in the depressing hotel gym
Maybe some BCAAs during workout. Chocolate Milk post workout.
Have known many people get into Crossfit. If you don't have lifting or Oly lifting background, take it very slow. Master the movement before loading weight.
Have known many people get into Crossfit. If you don't have lifting or Oly lifting background, take it very slow. Master the movement before loading weight.
Not sure where to even begin because the OP likely needs some real guidance. What is your goal? "Getting toned" is not a tangible goal. "Increasing definition" is not a tangible goal. Squatting 3 plates a side is a tangible goal.
I can point out all sorts of supplements, but it depends on your financial situation. Most bang for your buck is going to be, in order, creatine monohydrate, whey protein, BCAA, beta-alanine, betaine anhydrous, vitamin D, and after that it really trails off for the items using unbiased studies with minimal side effects. HMB is showing to work wonders too, but I'm very leary of the unknown long-term effects, plus the cost has skyrocketed. Stay away from anything which indicates some sort of proprietary blend (which contains some of the above, but because it's not FDA approved is not necessarily listed in order of magnitude).
You need to gain weight. Seriously. And I read what you said above about not wishing to do so. Skinny and weak is no way to go through life, son. I was you, once upon a time. And right now all you're doing is spinning your wheels.
I can point out all sorts of supplements, but it depends on your financial situation. Most bang for your buck is going to be, in order, creatine monohydrate, whey protein, BCAA, beta-alanine, betaine anhydrous, vitamin D, and after that it really trails off for the items using unbiased studies with minimal side effects. HMB is showing to work wonders too, but I'm very leary of the unknown long-term effects, plus the cost has skyrocketed. Stay away from anything which indicates some sort of proprietary blend (which contains some of the above, but because it's not FDA approved is not necessarily listed in order of magnitude).
You need to gain weight. Seriously. And I read what you said above about not wishing to do so. Skinny and weak is no way to go through life, son. I was you, once upon a time. And right now all you're doing is spinning your wheels.
Agree with some others that it will be difficult since you don't really sound like you know what you are looking for. If you want to increase definition, you are going to have to either lose body fat, gain muscle, or a little of both. Based on your description, it sounds like you are already pretty low in body fat...and since you don't want to add any weight, the gaining muscle route is out...so I am not really sure what you have in mind here. Changing up your lifting routine might yield some small dividends though. Try lifting heavy for relatively low reps to increase strength. You will not put on weight if you are not consuming enough in your diet to accommodate it, so you don't have to worry about carrying weight that you don't want, but it might get you some definition that your circuit training doesn't achieve. As for supplements, they are almost all a waste of money, and most are actually counterproductive in the long run. Creatine is legit if you are trying to increase strength and gain muscle...but you can get all of that that you need from your diet if you are eating right. For those of us that don't always eat right and have the money to burn, supplementing with Creatine can be mildly useful, and as long as you are sticking to 5g or less a day (pretty much the most that has been clinically demonstrated to be beneficial anyway) you aren't going to stress your kidneys even if you are not constantly sipping from a Nalgene. Caffeine is awesome if used properly to enhance performance, but it doesn't do anything for you directly muscle growth wise. Most pre/intra workout supplements are just caffeine with a bunch of other crap that isn't doing anything added on top for placebo effect, and to justify charging stupid amounts of money. They don't do anything that a cup of black coffee wouldn't do...except possibly damage your liver and kidneys depending on what junk they are packing. Honestly...the vast majority of people should just stay away from supplements altogether.
Bottom line, it sounds like your lifestyle is working for you, and I wouldn't just start pumping supplements willy-nilly with no specific goal in mind (or at all). Besides, if you are looking for longevity, being a smaller, fit guy is right where you want to be.
Nothing I wrote was wrong. You just refuse to agree.
You want to increase definition. What is that? More importantly, what is the mechanism that creates 'increased definition'?
You want to get toned. What is that? And again, what is the mechanism that creates 'get toned'?
You run, bike and circuit train. What times are your runs? Distance? Off-road, pavement or treadmill? How hilly? What mph are your rides? Over how much distance? Mountain bike, road racer, or exercise bike? Do any interval or HIIT? Circuit training (with Nautilus machines?) - again, what exercises and order? How many sets, reps, weight and how much rest between sets? Also, lifting and cardio on the same day are counter-productive to both - recovery is necessary beyond the beginner stages.
My supplement choice was spot-on. 5g of creatine a day for ATP restoration. The fact it keeps muscle hydrated is a secondary benefit (and why some people don't like it, because you'll gain a few lbs in water weight). Whey with every meal to create MPS due to leucine. 5g of a 2:1:1 BCAA between meals to keep MPS peaked. Those are the big 3. If you were someone looking to gain strength, whey and creatine would be switched, but either way they're a 1a and 1b, for everyone.
If I didn't know better, I'd say you're doing a troll job. But most of the population thinks what you wrote means something to latch onto. And it isn't. The more specific you get, the more you realize what a 'goal' means. And you need to start there. Because if you don't have a goal when doing any sort of exercising or training, you are spinning your wheels. Even 'maintain what I have' is a goal, although not one that someone not yet even 40 should aspire outside of having a medical condition that prevents progress.
Great input. I guess I should have stressed that I am very happy with how I look and feel. Lifting heavy is out as I still have a small tear in my rotator cuff and have had perpetual elbow problems. I did too much of that when I was young and it was really, really stupid. I probably don't need to do anything after reading the input.
You may very well be right about your supplement suggestion. It sounds like you are very knowledgable about it. I have zero desire to squat 3 plates...that doesn't help with cycling or running and my heavy lifting days are over. I am happy at my weight and though I haven't had my body fat tested for awhile, based on look and feel, I am happy with that too. I am not weak...that is a silly thing to assert, I just have no desire to add weight, bulk, or mass at this age. It sounds like you are educated regarding the subject, but when I specifically say I don't want to add weight and the first thing people say is to add weight, I don't put any stock in that.
Jelly once picked me up and threw me about 20' after Iowa lost a basketball game, so the feller is plenty strong.
True story.
True story.
I thought you were trying to get in my pants and I was simply resisting your sexual advances.
As someone who cycles (road, >20 miles, ~20mph), I could not disagree more about squatting not helping. They use very similar muscle groups and systems, although you don't have the eccentric motion under load on a bike. Now, long distance running I agree, but my opinion on the merits of that differ vastly from the general public.
If it's a real tear on one of the cuff tendons (see MRI) I'd suggest surgery. Pretty common now - had mine 14 years ago from being dumb, skinny and too much benching. No restrictions, full range of motion, stronger than ever.
Creatine would be my recommendation. 5g monohydrate (don't get the ethyl ester or other fillers which are there to seperate your dollars from your wallet) daily. Doesn't matter when - morning, night, with or without meals. You get a large tub and it costs about a dime a day.
Good info. I didn't say I don't squat, just that I don't squat heavy. And yes it helps a great deal for cycling. We have what's called free motion and for time and keeping my circuit moving I use FM to squat and I love it. All the effort is targeted for the intended muscles.
As far as the surgery goes...it's a long story. PT helped but being self employed it cost a lot of money even after insurance. I am able to do pull-ups and hadn't done dips (vertical) for a year until recently. Where I am limited is any chest workouts. Basically no free weights, dumbbell or barbell. When I was maybe 150# I was maxing out around 265-275 and I think that was just a horrible idea. I have adjusted my workouts to cater to my shoulder but surgery is not likely given my job. In addition, my arm had to be weighted down with sandbags during my MRI because they don't lay flat. I could barely Get thru it because it put my elbow in excruciating pain. I have been a hot mess up top but my legs feel great!
I wasn't trying to be a dick so I apologize. I just see so many people, especially younger, chugging their pre workout and writing down in their little book and then taking a 5 minute break to BS with their buddies. Meanwhile I am busting my ass to get a cardio benefit from circuit training in 30-40 minutes. Those guys, in large part, end up being big but that is a look and feel I haven't desired since I stopped heavy lifting years ago. I like being lean and full of energy. I appreciate your input.
Then why in the hell did we make out for 15 minutes?!?!
Yeah well with a whole roll of duct tape around my wrists I thought I should just go with it.
Yeah, why I let you loose I'll never know. Totally didn't see the 20' throw coming.
Lesson learned though; that was the first, and last, time I EVER cut the tape after being promised cooperation and spooning!
Up top does sound like a mess. Pullups will help - are you able to do chinups (palms facing towards you) also? Often people with elbow and/or shoulder issues can do one but not the other. I'd suggest doing overhead presses also with the shoulder shrug at the top position to free the cuffs from impingement. The elbow thing - without seeing you and your motion not sure. Does it straighten when doing pullups (ie do you do full range of motion?). The bench sucks; so many people over emphasize it with bad form. What sucks worse is that it's really good if done with shoulder balance (the aforementioned presses and pullups). We're two examples of what can go wrong with the overemphasis on the chesticles.
And my initial response was likely a little harsh, so apologies for that. I still think you're too skinny though. So, yeah, creatine. Will help with your ability to push through your workout without dropping in weight to finish.
You sound like Mrs. Jelly but I am happy with my weight. Last year you would have had a point when I was around 135#. As far as bench goes, I always prided myself on good form. No bouncing, feet on the floor, back flat, etc. I just fell in love with it and it bit me in the ass. And no my elbows have been like this forever. I can do pull ups and chin-ups but I can't hang truly straight down. Close, but not all the way. I wanted to prove to myself I could do a Crossfit workout with dead hang pull-ups instead on the nonsense the do...I think it was 100 pull-ups, 100 push-ups, and 100 body weight squats as fast as could be completed. Well I killed the workout, and then the workout killed my elbows even further. I have a reoccurring theme of being strong willed and a hard worker but not overly bright.
I was initially diagnosed with impingement so shrugs were a big time no go. They restricted my lifting for quite awhile and I did a lot of foam roll exercises. They were trying to get me to do a lot of things that would NOT activate my traps but rather use the lower lat or the muscles below that. PT really helped. I couldn't throw a football a year ago. But at roughly 250 bucks per visit, twice a week, for roughly 4 months? If it was just me it would be fine, but the little Jelly's have their needs to. I really appreciate the input.
And as I said, I probably don't need a supplement...never lack energy, an ability to finish workouts, etc and really do feel great. I just didn't know if there was something I was missing.
Shoulders can be fickle. Had rotator issues @ 10 years ago. Took 6 mo of self rehab to OH a 10# DB. Impingement forced me to WD from PL meet last November. Lots of good info on the web.
My bench grip is now thumb-length into knurling. Used to be ring finger on the ring. Shoulder happy but puts more load on tris.
My bench grip is now thumb-length into knurling. Used to be ring finger on the ring. Shoulder happy but puts more load on tris.
dips will light my shoulder up. inclines aren't much better for me.
oh press is kettlebells or dumbbells with neutral grip. pullups are neutral grip only. sucks getting old.
oh press is kettlebells or dumbbells with neutral grip. pullups are neutral grip only. sucks getting old.
