What supplements do you take?

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If for whatever reason you want to or need to drink protein shakes but you can't stand the taste of them, try making iced coffee with them. Most generic chocolate flavours mix really well with coffee and ice and they come out tasting more like a chocolate-flavoured creamer than anything else. The one I wound up liking the best was actually the Equate Rich Chocolate, of all things. Every other protein shake mix I've ever tried tasted like pre-shat chalk but for some reason this one's not bad at all, and unlike most of the brands out there it's not like fucking $40 for a container.

Never try this with peanut butter flavoured mix, though. In fact, just never try the peanut butter or any of the other Equate flavours at all. The rest of them are God-awful.
 
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It's HK-47 said:
If for whatever reason you want to or need to drink protein shakes but you can't stand the taste of them, try making iced coffee with them. Most generic chocolate flavours mix really well with coffee and ice and they come out tasting more like a chocolate-flavoured creamer than anything else. The one I wound up liking the best was actually the Equate Rich Chocolate, of all things. Every other protein shake mix I've ever tried tasted like pre-shat chalk but for some reason this one's not bad at all, and unlike most of the brands out there it's not like fucking $40 for a container.

Never try this with peanut butter flavoured mix, though. In fact, just never try the peanut butter or any of the other Equate flavours at all. The rest of them are God-awful.
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If your just drinking protein shakes just to loose weight I've always found slim fast coffee flavor to be good. just chuck it in with some ice and you got a low fat frapuciono right there. also french vanilla is bomb too.
herbalife goes on sale a lot on eBay and I like the mint chocolate chip flavor. dude de ledges okay too but Id only drink 1 of herbalife a day because of the sugar content.
 
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At the moment I am taking Novadex XT on my third week. Didn't want to try the serious stuff, Nova is just a strong aromatase inhibitor. I had heard it crashes your estrogen levels and makes you feel like shit. Honestly at least for ME nothing but good has happened. I ran out of creatine literally right before I hopped on it and lost ZERO size after 2 weeks if anything I gained size and now I restocked up on creatine.

The only "Bad" side effect from it is the same as creatine you feel thirsty for water ALL THE TIME. Also one or two days my joints were a bit sore which quickly went away after exercising a bit. I have also been growing tons of hair like my face I'd have to shave maybe 1 times every two weeks its once a week now.

No crashed energy, no crashed sex drive, no shrinkage or any bullshit. Also yes it's a legal supplement I literally bought mine on ebay. It's also not like SARMS where its basically taking roids and yes you can order online but it says not for human consumption.

I've done HUNDREDS of hours of research on supplements. Honestly the only one that's legal besides armistane that you will get results from is creatine, but once you start you can never stop unless you want to the lose that bit of extra size you are getting.

Ashwagaha, Vitamin D, Zinc, Ginger, Boron, Magnesium, L-Carnitine and the BCAAs won't hurt to take. Probably the most effective out of all those is Zinc as an aromatase inhibitor aka less estrogen more test.

I agree with some of the comments from earlier, unless you plan to get into bodybuilding anything besides creatine just to look nice for the ladies is to much and for the love of god don't hop on a cycle.
 
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The Shadow said:
Protein powder's taste comes down to what brand and flavor and what you mix it with. One vanilla one I've tried tastes like chalk when mixed with water but is decent with tard cum.
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Have you tried Healthy 'n Fit egg white protein? Their vanilla is tasty as fuck.

I was reckless as a kid and put my body through the ringer so any day I don't go without these I'm in for a rough one.
  • Fish oil
  • Turmeric
  • Zinc
  • Iron
  • Calcium
  • And a fuck load of cbd
 
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I'm a lady with some physical issues, but I still want to start lifting. Ive been highly considering taking some supplements to help get over the beginning hump and speed things up a little until I settle into a routine and gain enough strength to keep going. It's been incredibly difficult for me.
Anyone have reccomedations or even point me in the right direction to do some research? I tried the reddit but none of it made sense.
 
s0mbra said:
I'm a lady with some physical issues, but I still want to start lifting. Ive been highly considering taking some supplements to help get over the beginning hump and speed things up a little until I settle into a routine and gain enough strength to keep going. It's been incredibly difficult for me.
Anyone have reccomedations or even point me in the right direction to do some research? I tried the reddit but none of it made sense.
Click to expand...

This is very very late, but here's some input nonetheless. There are, in my mind, 3 big players that are safe and proven when it comes to supplements aside from Caffeine. These are Creatine, Beta-Alanine and Citrulline-Malat. The first 2 are very cheap, the third reasonably cheap.

There is no reason NOT to take creatine if you hydrate enough and work out. It works in 2 ways. And we'll need a bit of dumbed-down biology to understand the more important one.
Essentially, for all your weightlifting needs, you are using a reaction that splits ATP (adonesineTRIphosphate) into ADP (adenosinDIphosphate). Your body has a reservoir of the former, splits off one phosphate, turning it into the latter. This reaction releases energy, which fuels our movements. Problem is, that reservoir is limited and takes time to recover. This is where creatine comes in. The ADP, the end product of that reaction, is normally completely useless. Creatine however, can actually add a phosphate to ADP - and what do you get when you add the phosphate back in the DIphosphate? that's right, ATP - TRIphosphate, which our body can then split off AGAIN. So creatine essentially increases our "pool" of potential fuel we can draw from by adding this phosphate back to the useless ADP we generate, something our body can't do on its own.
The secondary effect is that it, well, to not get too technical - it builds up water in/around muscle tissue and that makes it easier to regenerate. So creatine is something you take every day. If you're an average height woman around 5'6, grab about 5 grams a day, half before your workout, half afterwards. On rest/non-workout days, just mix it in your water. Creatine is dirt cheap, around 20 bucks for 1000 grams - that's a 200 day supply so about 10 cents a day. Creatine is one of our most well researched substances, it's been around for ages and as long as you hydrate, there are essentially no known side effects at this dosage. I mention the hydration part because, and this ought to be obvious, if something puts water in your muscle tissues, it needs water to work with. NOTE if you are trying to lose weight - creatine WILL increase your weight by 1-4 pounds over the first 2-3 months. This is normal. It's just water all throughout your body. Not fat.

Beta-Alanine is interesting. It's an amino-acid that helps build Carnosine in your muscles. Now carnosine keeps our PH-levels regulated. Why do we care? Because of lactic acid buildup. Lactic acid is that unpleasant tingly feeling that, after set 4 on rep 10, gives you that crampy feeling and keeps you from continuing. Carnosine essentially removes that from the equation, or at least delays it substantially, meaning muscle fatigue becomes much less pronounced, giving you more reps. Dosage is similar to creatine. 4g is enough for most people. It takes time to build up though, results start showing after 4 weeks or so, but it keeps improving its effect for almost 3 months - afterwards you are basically just keeping up that level. 25$ for 1 kg - so between 10-12 cents per day. Take it every day, you are trying to build it up over time basically.
NOTE - a TON of people (but not all) get all tingly all over their body from beta alanine when they take it all at once, a completely harmless reaction that is well understood and purely neurological - it lasts for up to half an hour. I therefore recommend that you simply add it to your water and drink it over the course of the day, which prevents this from happening since it's only once you go over about 1-2g at once. There ARE slight benefits to taking it right before the workout, but the tingling can be distracting so I'd forego that in favor of just getting the overall benefit WITHOUT risking the pins and needles-like sensation.

Citrulline-Malat is nice and easy to understand. We get it from watermelons. Also its a bit bitter. It increases circulation in muscles. Syncs well with beta alanine because all the shit that builds up is not only slower to build up - it gets transported away faster. Also gets the nutrients your muscles need there faster. Yay. Costs about twice as much as the previous two, dosages are usually 5-6g. Think 40 bucks per 1000 gram, so ~20 cents per day. No need to take it on off-days, but I do it anyway because I find that it alleviates syndromes from mouse hand (if you work at a computer for hours and you get really cold wrists - citrulline-malate has helped me with that. Your mileage may vary).

Do not buy anything in pills. It's usually more than twice the price and since the dosages don't have to be exact and a little more (actually even a lot more) isn't harmful (as proven in clinical studies) it's much easier to just weigh out a half teaspoon, see if that's roundabout what you need and adjust accordingly - when I started I weighed it the first three days, afterwards it was easy enough to eye. Don't buy blends. Mix it yourself, so you know exactly what, and how much, you are putting in your body.

And remember - you are building muscles on your REST days. That's when the regeneration happens. The strongest buildup happens 24 hours AFTER your workout - so that's when you want to get that protein in your body the most. Don't make the classic rookie mistake of only stuffing protein in your face on the days you work out. Those days might matter less than your rest days. There is some research that indicates that you want to get protein in you within the first 2 hours after a workout, especially if you work out in the evenings. But again - the magic happens later. If you can't get enough protein via your normal food intake, grab a shake - even on off days. Worst thing that can happen is your body turning 1g of protein into about 4 calories because your muscle tissue doesn't need it. That far outweighs potentially NOT building muscle in my mind.

Best of luck. If you work hard for the first few months, you'll see notable improvements quite soon. The first year can be pretty magical if you manage to be consistent.
 
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I've been back to heavy exercise routines and so I bought my old stack. Testosterone booster, clear muscle, and carnitine in the morning. Ghost stack of pre-workout, protein, aminos, and creatine. A metric fuckton of water.

But all the supplements in the world won't help if you don't eat properly. Peanut butter in the morning on some whole grain bread before workout, oatmeal and some eggs after the workout. Grilled or baked fish or chicken with some potatoes for lunch. Steak, pork hops, turkey, or fish for dinner with a bunch of green veggies.
 
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Women's Vitafusion gummy multivitamins each morning, and PlantFusion chocolate protein powder after my workouts. My mom works at Whole Foods and gets a lot of workout formulas and proteins for free so my family has tried a lot out, this one I really like the taste of. Which is kind of suprising becasue it has stevia in it and normally I hate stevia. I think that there is a stevia-free version which I'd like to try at some point. I'm taking the Complete Plant Keto Something Bullshit kind which is vegan and keto if you care about that sort of thing. It's fine mixed with water but very good mixed with milk. Sometimes dairy is hard on my stomach after a long run so I'll use almond milk instead or a mix of the two. And I only use half of a serving (one scoop) because I don't think I need quite that much of it.
 
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Lions Mane. Fish Oil.
Legitimately works. Lions mane noticeably and nearly immediately improves my concentration. I actually can't take too much or I can't slepp. And while I can't tell any neurological benefits to the fish oil, I can say it solved skin and scalp issues.
 
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Magnesium for therapeutic use to help with a broke hand. Calcium, iron for similar reasons. vitamin C, D. zinc. caffeine tablets and diuretics with green tea to help with acid levels once to help with the weight loss treatment.

I do eat a balanced diet, but my acid levels restrict what i can eat which is why i take supplements to offset that.
 
Bloitzhole said:
This is very very late, but here's some input nonetheless. There are, in my mind, 3 big players that are safe and proven when it comes to supplements aside from Caffeine. These are Creatine, Beta-Alanine and Citrulline-Malat. The first 2 are very cheap, the third reasonably cheap.

There is no reason NOT to take creatine if you hydrate enough and work out. It works in 2 ways. And we'll need a bit of dumbed-down biology to understand the more important one.
Essentially, for all your weightlifting needs, you are using a reaction that splits ATP (adonesineTRIphosphate) into ADP (adenosinDIphosphate). Your body has a reservoir of the former, splits off one phosphate, turning it into the latter. This reaction releases energy, which fuels our movements. Problem is, that reservoir is limited and takes time to recover. This is where creatine comes in. The ADP, the end product of that reaction, is normally completely useless. Creatine however, can actually add a phosphate to ADP - and what do you get when you add the phosphate back in the DIphosphate? that's right, ATP - TRIphosphate, which our body can then split off AGAIN. So creatine essentially increases our "pool" of potential fuel we can draw from by adding this phosphate back to the useless ADP we generate, something our body can't do on its own.
The secondary effect is that it, well, to not get too technical - it builds up water in/around muscle tissue and that makes it easier to regenerate. So creatine is something you take every day. If you're an average height woman around 5'6, grab about 5 grams a day, half before your workout, half afterwards. On rest/non-workout days, just mix it in your water. Creatine is dirt cheap, around 20 bucks for 1000 grams - that's a 200 day supply so about 10 cents a day. Creatine is one of our most well researched substances, it's been around for ages and as long as you hydrate, there are essentially no known side effects at this dosage. I mention the hydration part because, and this ought to be obvious, if something puts water in your muscle tissues, it needs water to work with. NOTE if you are trying to lose weight - creatine WILL increase your weight by 1-4 pounds over the first 2-3 months. This is normal. It's just water all throughout your body. Not fat.

Beta-Alanine is interesting. It's an amino-acid that helps build Carnosine in your muscles. Now carnosine keeps our PH-levels regulated. Why do we care? Because of lactic acid buildup. Lactic acid is that unpleasant tingly feeling that, after set 4 on rep 10, gives you that crampy feeling and keeps you from continuing. Carnosine essentially removes that from the equation, or at least delays it substantially, meaning muscle fatigue becomes much less pronounced, giving you more reps. Dosage is similar to creatine. 4g is enough for most people. It takes time to build up though, results start showing after 4 weeks or so, but it keeps improving its effect for almost 3 months - afterwards you are basically just keeping up that level. 25$ for 1 kg - so between 10-12 cents per day. Take it every day, you are trying to build it up over time basically.
NOTE - a TON of people (but not all) get all tingly all over their body from beta alanine when they take it all at once, a completely harmless reaction that is well understood and purely neurological - it lasts for up to half an hour. I therefore recommend that you simply add it to your water and drink it over the course of the day, which prevents this from happening since it's only once you go over about 1-2g at once. There ARE slight benefits to taking it right before the workout, but the tingling can be distracting so I'd forego that in favor of just getting the overall benefit WITHOUT risking the pins and needles-like sensation.

Citrulline-Malat is nice and easy to understand. We get it from watermelons. Also its a bit bitter. It increases circulation in muscles. Syncs well with beta alanine because all the shit that builds up is not only slower to build up - it gets transported away faster. Also gets the nutrients your muscles need there faster. Yay. Costs about twice as much as the previous two, dosages are usually 5-6g. Think 40 bucks per 1000 gram, so ~20 cents per day. No need to take it on off-days, but I do it anyway because I find that it alleviates syndromes from mouse hand (if you work at a computer for hours and you get really cold wrists - citrulline-malate has helped me with that. Your mileage may vary).

Do not buy anything in pills. It's usually more than twice the price and since the dosages don't have to be exact and a little more (actually even a lot more) isn't harmful (as proven in clinical studies) it's much easier to just weigh out a half teaspoon, see if that's roundabout what you need and adjust accordingly - when I started I weighed it the first three days, afterwards it was easy enough to eye. Don't buy blends. Mix it yourself, so you know exactly what, and how much, you are putting in your body.

And remember - you are building muscles on your REST days. That's when the regeneration happens. The strongest buildup happens 24 hours AFTER your workout - so that's when you want to get that protein in your body the most. Don't make the classic rookie mistake of only stuffing protein in your face on the days you work out. Those days might matter less than your rest days. There is some research that indicates that you want to get protein in you within the first 2 hours after a workout, especially if you work out in the evenings. But again - the magic happens later. If you can't get enough protein via your normal food intake, grab a shake - even on off days. Worst thing that can happen is your body turning 1g of protein into about 4 calories because your muscle tissue doesn't need it. That far outweighs potentially NOT building muscle in my mind.

Best of luck. If you work hard for the first few months, you'll see notable improvements quite soon. The first year can be pretty magical if you manage to be consistent.
Click to expand...

Sorry I somehow must have missed the notification, so also late but THANK YOU! very much!
I want to drop a few more pounds first and get into a routine before I get into taking stuff, but I want to get the ball rolling finally.
 
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