Supplements the debate/discussion thread

You get about 2g per 100g of salmon. It depends on the DHA EPA ratios - that's something you'll have to look up as I'm off to bed. I spread my fish oils throughout the day with food - I've got high strength which are high in DHA EPA and take about 6x 1000mg a day - spread 3x a day. For the year I've been taking them I've felt very clearly better and certainlyt cortisol levels have been much less "peaky" so it's really been affecting me positively.
 
Or have non milk based protein - like hemp protein, easy to absorb and contains no lactose.

ZMA should always be taken before bed on a relatively empty stomach (let's face it your stomach is never fully empty if you east well.) However have your last meal at least an hour before bed and you'll be fine. If you believe how ZMA is supposed to work, it should be taken at night before bed.

However I have never found any decent effects from ZMA - and when doing some home urine tests all I got was an increase in zinc in my pee and didn't feel I recovered better or anything. There's no strong research for me that shows it increases free testosterone or IGF1 - but if it feels like it works for you then it may well work for you. My diet contains enough fortunately.

Be aware that zinc reduces the amount of copper the body can absorb. This can lead to anaemia and to weakening of the bones. Conversely Magnesium helps make sure the parathyroid glands work normally. The parathyroid glands produce hormones important for bone health. So it's a fine balance.




On a separate note. Vitamin D is worth looking at too.
 
I use creatine for big volume training - so when I do my second run of AGVT. I find it does create water retention but this isn't bad, with big volumes as it helps keeps the joints lubricated and generally helps keeps the muscles fuller which helps recovery and performance - but it's quite a mild subtle effect but it's noticeable if you're aware of how your body responds.

For high volume I just find I can do that extra few sets whereas normally I'd just be ready to cry. :D
 
I don't really get on with pump supplements, but good quality creatine well loaded/dosed does give increased pumps as part of the process as is draws more blood to the tissues. Creatine seems to have more of an effect on me latetly as I don't eat as much red meat as I used to (it's a treat I have once a week or so) as I tend to eat fish and chicken and eggs, seeds, nuts and pulses and beans for my sources of protein. If you have a high red meat diet you may find it makes little odds to you.
 
MY point was creatine often stores itself, and to deplete it takes a lot of hard work (i.e. the gym) so supplementing it can help keep your performance up, however in general most people don't work hard enough to need to - this doesn't go for the likes of you or other the big lifters here. It's just a general point of advice. :)
 
I've been going through my stack for AGVT when I get back to it in March.

Pre workout:

Ribose
Citrulline Malate
Creapure
Beta Alanine
AAKG
OAKG
Taurine
EEAs

Post Workout:

Carb / Protein blend inc:

Blended oats
Whey Protein
HMB
EEAs
OAKG
Glutamine
Creatine
Ribose
Leucine
4-hydroxyisoleucine

Other supps, I'll be boosting my vitamin B, D and C intake. Adding reservatol and NaR-ALA for antioxidant properties.


That should keep me a) pumped b) help recovery c) keep focus in the gym d) get those last reps.

It's a bit over kill, but my diet is going to go mad when I do it (I eat SO much on AGVT program) - though I keep it healthy and varied with lots of greens and vegetables, however it's the quantaties that go through the roof! I'll no doubt have a lot of water retention as a result. However I don't mind having excessive water as it's quite tough on your joints as it's a pretty full on program, and water retention is actually good for, pump, muscle activation and joint care when training hard.

Sounds like a lot, and it is, but the quantities are quite small, a lot of them are usually premixed for you, in NO explode and other pump and recovery products - but I'm having a go at making my own stacks. The problem with other pre-made mixes is that their quantities are disproportionate, and IMO, wrong. They can't cater for your training regime, body shape or training style.

I'm likely to balloon a little (I'll try and keep it to a minimum obviously), but the key is strength and mass. And it relaly worked for me in the summer, I ended the program and was repping 140kg bench, and 180kg squats for breakfast (well almost... brunch maybe?! :D ).
 
Like any product you buy in powder form you're never going to get a good even consistency ever. That's just the way it is. I'm still toying with the idea of blending all of it together or just measure out the amounts and store them individually in different pots etc... or make one mega mix. It works out significantly cheaper than buy pre-made stacks and so on so will be saving myself a decent amount of money doing it this way. Faff? Yes. I've done AGVT before with minimal supps, I've studied all these supps and have trialed them all - in regular training they provide very little benefits even for the likes of me - but for a program like AGVT I think it'll help. I'll be able to tell you when I do AGVT - as I did it before and suffered a lot! :D So if this makes it a bit "easier" and I'll be able to gauge my progress and recovery and protein synthesis.
 
Kappa said:
FF that sounds like an interesting idea, as the ingredients you listed seem to be the most prominent one in the stack I'm using at the moment! Thread with pics demanded on the making plez! :D
Click to expand...

Hehe - I've played with supps over the years but seldom use them and save them for intense programs as I don't believe that my training requires them really (but intense programs are different!). If I'm going to be pushing my body through hell I want to make sure I help it in the best way possible, and for the sake of 60 days I can leave aside my "anti supps" philosophy. ;)
 
I have a friend that has a capping kit... so I'm tempted to make up my "magic" combo and get him to cap them for me... but we'll see. Maybe I'll just add some cinnamon or something like that to take the taste away!
 
Cool - if I ever I do pass up Lincoln way, I'm taking you down to the gym! :D (Sounds rather saucy doesn't it! ;)).

Love spices, love cooking - I just have to buy over priced crap from the supermarket :o :(
 
You can get different sized caps, ones for 100mg (tiny), 250mg, 400mg and so on (I think the biggest he can use on his kit is 1000mg). He takes his gym stuff very seriously and has a part of his utility room zoned off specifically for this. It makes his life easier if he spends 30-60mins one weekend, which provides him with enough caps for several weeks. It means he doesn't have to faff around with measuring powders during the week and can carry his supps with him easily and pop 'em when he needs them. It's over kill for the likes of us - but if I can get him to do it for me it'd make my life a lot easier. What I'd do is mix up all the supps together to make my "super stack" which means I only have to take one type - which suits me fine! However, it might just be as easy to mix it up and just use scoops. Being out by 100mg or so is really not a big issue.

I'm only toying with the idea at the moment - I might just end up going for creatine, cissus (for joint care and anti catabolic/cortisol) and EEAs. We'll see - I've worked it all out though, and researched it - slightly bored of the research now though! :D
 
I'm starting to seriously push the alkaline diet. And introducing greens drinks into my diet. The more I read and research about body alkalinity the more I realise how important it is.
 
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