Posted: 6/8/2012 11:12:39 AM EDT
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I've had some luck figuring out when to take these, but am having a hard time figuring out how much I need. Can anyone help? I weigh 235 lbs. and am looking to lose weight and build muscle.
Whey protein: ??? grams per day and when Creatine: ??? grams per day and when Glutamine: ??? grams per day and when BCAA: ??? grams per day and when |
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I've had some luck figuring out when to take these, but am having a hard time figuring out how much I need. Can anyone help? I weigh 235 lbs. and am looking to lose weight and build muscle. Whey protein: ??? grams per day and when Glutamine: ??? grams per day and when BCAA: ??? grams per day and when How did you decide you need supplements? Did your fitness progression plateau? |
Assuming you are in the neighborhood of 25-30% body fat (don't be offended, if you are ripped and 235, you would have this figured out already.  I am not, by the way.  ) and lifting a fair amount (3-4x/week on a good routine)...
What does your diet look like? Protein, especially, will be dictated by diet. With the information, only thing I can really tell you is creatine, which I would recommend in the neighborhood of 10g/day in the morning except for lift days, when you will want half of that in the morning or before lifting and the other half post-workout. BCAAs and glutamine can probably be taken as one recommended serving post-workout. |
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Assuming you are in the neighborhood of 25-30% body fat (don't be offended, if you are ripped and 235, you would have this figured out already. I am not, by the way. ) and lifting a fair amount (3-4x/week on a good routine)...
What does your diet look like? Protein, especially, will be dictated by diet. With the information, only thing I can really tell you is creatine, which I would recommend in the neighborhood of 10g/day in the morning except for lift days, when you will want half of that in the morning or before lifting and the other half post-workout. BCAAs and glutamine can probably be taken as one recommended serving post-workout. I'm not offended at all. I'm 6'1" and a fat 235. I should weigh somewhere in the neighborhood of 200 to 205. I will be lifting 2 or 3 times a week mixed with cardio and Jiu-Jitsu. If you need any more information let me know. Just scrolling through my Myfitnesspal.com log I seem to be getting anywhere from 70 - 100 grams (?) of protein through food. I really haven't been tracking it that closely. The part I am really confused about is BCAA since my cheap protein includes some and I believe by multivitamin includes some as well I can't decide if I need the full dose on the BCAA bottle. Here is what I am taking now. Some of it is crap, but I will try to get something better when it's gone. http://www.muscleandstrength.com/store/on-pure-glutamine-powder.html http://www.muscleandstrength.com/store/bcaa-4500.html http://www.muscleandstrength.com/store/opti-men-multivitamin.html http://www.walmart.com/ip/Six-Star-Muscle-Clinically-Proven-Anabolic-Creatine-Creatine-2.5-Lb/10533113 (Crap) http://www.walmart.com/ip/Body-Fortress-Dietary-Supplement-Strawberry-Super-Advanced-Whey-Protein-32-oz/10322372?ci_src=14110944&ci_sku=10322372&sourceid=1500000000000003260370&veh=cse (Crap) Thanks for helping me out. I am working long hours and don't have much time to research it. It's hard to weed through all the crap and find useful information. I'll learn about this over time, but I want to get started. |
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>snip< No worries, that's what we're here for.
If you are training with intensity, I would say you want in the neighborhood of 200-250g/day of protein- estimate a gram to 1.5g/pound of desired bodyweight- some will say per pound of LEAN bodyweight, but most of us don't desire to be a fat ass nor do we want to be truly LEAN, so there you go. You can start lower and build up as you get closer to your desired bodyweight or react to your aches and pains if you want. If you find that you are experiencing more muscle soreness (delayed onset muscle soreness from training) than you feel is necessary, either up your protein or adjust your routine slightly down- generally speaking you can't train more than you should as long as your technique is sound, just recover well and ensure that you intake nutrition during a routine if your training is endurance based. As to BCAAs and glutamine, start with the recommended doses. I wouldn't work up TOO high on these but double the recommended dosage shouldn't hurt you. The name of the game with these supplements, for the most part, is recovery. They all help you to recover from training and build on the work you put in. Drink lots of water and eat good food- don't rely on the supplements to be your sole means of proper nutrition. And as with any advice, I am not a doctor, don't play one on TV, nor did I stay at a Holiday Inn Express last night, so do some research before you go too crazy with anything. 
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BCAAs are great....xtend helps me so much with DOMS that its almost a bit spooky. I bought a shit load of it last fall for cheap and ran out the other day....it sucks. What are you saying? You don't feel it at all when you take them? Probably at least a 50% reduction in DOMS. |