Supplement Help

Discussion in 'Dieting / Supplement Discussion' started by Luke5181, Apr 1, 2008.

  1. Luke5181 Blue Belt

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    I was wondering if any of you guys had any input that could help my supplement selections.

    I am currently 6' 2" and weigh 240lbs. I am trying to drop about 20 pounds and not lose any muscle mass. I am 18% body fat.

    I am currently taking

    VPX CEX creatine (twice daily)

    VPX Redline (3 pills twice daily)

    Optimum nutrition Protein (3 shakes @ 50 grams each)

    Multi Vitamin

    Glutamine (5g twice daily morning and post workout)

    I just bought (Haven't taken yet) 1,000 pills of Fish Oil each Pill is EPA 180 DHA 120 and 1,000mg Fish Oil

    I try and drink 2 cups of Green Tea w/lemon (4 tea bags total) twice daily and drink a gallon of water.

    I just want to be healthy and I have wasted thousands of dollars on stupid supplements in the past and am looking for some advice from you guys. I also would like to better educate myself through your inputs, thanks
     
  2. Ziltoid In search for the Ultimate cup of Coffee

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    Have you checked out the FAQ? Also look or search around here cuz theres tons of info on people losing weight, gaining weight and all that good stuff. You should also list your Diet so people can see and we can help you that way too.
     
  3. Curtis Gibbs Amateur Fighter

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    not so many protein shakes, and have protein food, like chicken or steak or eggs. Don't rely on shakes, get the majority of nutrience from you're foods. What are you having for breakfast. Try a protein shake in the morning and one immedietly PWO and thats enough whey, and maybe 1 casein protein shake as a night snack at say 8-9.

    Creatine will just make you gain weight. If you're gonna continue using creatine don't go by lbs go by body fat %
    Same as glutamine.

    There is no MAGIC supliment, 75% of it is diet, 20% workout and 5 % is suppliments.
     
  4. Luke5181 Blue Belt

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    I eat a bowl of oatmeal for breakfast, lunch is usually a turkey sandwich on flour free bread and dinner is chicken and veggies or frozen fish fillets and veggies. I probably consume 250 grams of protien easily. and tonight I subbed whey for casein (almost out thats why i didn't mention it) I also did search the FAQ's and looked all through this site, I more less was looking for a critique of my current supps, what she be removed or added, but all help is appreciated
     
  5. T.J.T Green Belt

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    If your only eating 3 meals, try to spread them out to 5 meals.

    theres tons of info on eating properly on here. eating clean was something i didnt understand until i started reading this forum, i would suggest reading the FAQ about 4 times over, then another 4 because i still refer to it and it seems like theres always help in there for what i need to know.
     
  6. Luke5181 Blue Belt

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    Diet

    Breakfast meals 1. (2) packs of weight loss quaker oats
    2. small bowl of cheerios in skim milk, banana, 90 calorie granola bar
    3. 1 carton of cheese and chives egg beaters

    Lunch meals 1. Turkey sandwich on ezekiel wheat sprout bread w/baby carrots and light italian dress
    2. 12" turkey sub w/ no cheese and hot sauce
    3. chicken salad w/no cheese and balsamic dressing

    Dinner 1. Wheat sprouted pasta in marinara sauce w/veggies and chicken breasts
    2. Lemon Pepper Gordons frozen fish fillets w/ steamed veggies
    3. 3/4 lb of 96% lean Beef w/peppers and onions, grilled potatoes w/peppers

    obviously the shakes and if I get hungry I will eat a yogurt or a pack of marinated tuna. So if you add that up I eat at least 6 times a day

    I also mix my glutamine with low calorie OJ

    Glutamine makes u gain weight? I thought it helped with soreness, what else does it do?

    Maybe I was a bit misleading, It's not the weight that concerns me, I want to lose fat and improve my cardio without losing a bunch of size.

    I run 4-5 days a week on the treadmill. I do 10 minutes on 8.0 to get my heart rate up to about 170. Then I drop it to 5.0 at a 4.5 to 5.0 incline for 10 minutes and keep my HR at around 140. Then I jog at 6.5 for the last 10 minutes. In 30 minutes it says I burn about 630 calories. Maybe my cardio sucks? I was going off of advice from Men's Health I believe that says u should go fast first and slow down to burn the most fat.
     
  7. T.J.T Green Belt

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    Do you weight train? muscle is a great way to burn fat. are you just trying to lose 20 pounds and you run?? again i would start eating 5 smaller meals a day, spread them out. i usualy eat at 9, 11, 2, 4-5, then 7-8 after the gym. sometimes i sneak in a small snack before bed.
     
  8. Luke5181 Blue Belt

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    Yes I lift as well, 5 days a week
     
  9. Rowan11088 Purple Belt

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    I know this is getting into exercise rather than just diet, but so be it...

    Your 30 minute treadmill workout could use a fair amount of tweaking. If you're looking to get into better shape, you'll definitely have to ramp up the intensity. if you're just looking for fat loss, you might want to go for longer. Here's a suggestion, based on a workout a coach of mine does:

    10 minutes at 7.5 (or whatever gets your HR to around 160-170)
    5 minutes recovery/walking
    10 minutes at 7.5
    5 minutes recovery/walking
    10 minutes at 8.0 (or whatever is pushing the pace over the last two)
    5 minutes recovery/walking
    7 minutes all-out

    This should be very, very challenging if done right. It taps into the fat burning potential of HIIT training, but it's long enough that you should be building up your overall endurance as well. Complement this with lighter, longer steady state runs or stints on the bike.
     
  10. Luke5181 Blue Belt

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    I thought what I was doing was considered HIIT training.

    I can't go over an 8.0 or I am pretty sure I will have a heart attack, my HR at that level is already 170 which is 90% of my max HR.

    I was under the impression that by doing 85% that kick starts your body, after 10 minutes at that speed I feel like I am going to die.

    I cool down to get my HR at 140 or so which my Fat Burning HR is 136 think.

    Then I jog at 6.5, which is still a decent speed and gets my HR up to about 160.

    At this pace I burn over 600 calories and get in almost 3.25 miles I do this about 4-5 days a week.

    You still think thats not enough considering I weigh 240?

    Also any input on the supps is appreciated, especially the pros/cons of glutamine
     
  11. Luke5181 Blue Belt

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    Any more help??
     
  12. ChaseM Blue Belt

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    6 scoops of whey a day does seem kinda excessive I'd try to get some more of the protein from natural sources.
     
  13. hfce354 Banned Banned

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    Outline of Dave Palumbo's Diet For Cutting

    --------------------------------------------------------------------------------

    The premise of the diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by
    restricting STIMULANTS) we'll ensure that muscle is spared!

    HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
    day so you dont cheat again.

    Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
    When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!



    For a 200lb man:

    MEAL #1
    5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)

    MEAL #2
    SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

    MEAL #3
    "Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

    MEAL #4
    SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

    MEAL #5
    "Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

    MEAL #6
    SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

    For a 250lb+ man:
    Meal 1 6 whole Omega-3 eggs
    Meal 2 8oz chicken with 1/2 cup raw almonds
    Meal 3 50g whey with 2 tablespoons all natural peanutbutter
    Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
    Meal 5 50 g whey with 2 tablespoon PB
    Meal 6 6 whole eggs

    Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.

    Many times I'll switch to an alternatiing diet where one day it will be protein/fat......then another protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate protein. Protein can't be stored).

    1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.

    With the beef meal (any fatty protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN PROTEIN MEAL (chicken, turkey, lean fish)

    The best fat sources come from the essential fatty acids-- Omega-6 and Omega-3's. Most of us get plenty of Omega-6s from cooking oils, ect..........however the Omega-3's are harder to get. I recommend WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the ****bolism (great source of energy) and they are extremely good for your heart.

    You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential Omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.

    Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (clen, cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.

    Always eat BEFORE lifting........never BETWEEN lifting and cardio.
    Artificial Sweetners:
    The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin

    Forget using:
    -MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
    -Arginine is not going to do anything. It will DO something; just not dramatic.

    Cardio:
    CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

    never do less than 20 min per session

    The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high protein/moderate fat/low carb diety).

    Do you feel the treadmill is better for cardio, or is the bike(stationary or recumbent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use

    Q&A:
    Q: Is gluconeogenesis inevitable in your diet?
    Dave Palumbo: NO

    Q: If so do I need to consume more than 1.5 grams of protein per lb of LBM so as not to lose muscle?
    Dave Palumbo: The fat spares the protein....when the brain is in ketosis, the carbohydrate requirements are very very low.

    Q: How much (percentage) of my protein intake would be turned into glucose (gluconeogenesis)?
    Dave Palumbo: Very little (maybe 10%)

    Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
    Dave Palumbo: HOCUS POKUS!

    Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
    Dave Palumbo: RIDICULOUS

    Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
    Dave Palumbo: Somewhat helpful.

    Q: How much is the ideal dosage of Omega 3 for a 220 lb. individual ?
    Dave Palumbo: Try to take in about 9g per day

    Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
    Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat

    Q: I want to add that if I cant find the omega eggs here locally. Can I use international egg whites and just take an omega supplement?
    Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.

    Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
    Dave Palumbo: Try to limit to 2 cups per day.......I realize that towards the end of the diet you may need more to help you get through the day.

    Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as your fat for that meal! Depends how much you use.
    Dave Palumbo: If you just grease the pan with it, no!

    Q: what is the protein,carb and fat ratio for offseason
    Dave Palumbo: 50% Protein, 25% fat, 25% carbs

    Q: and the ratio for contest prep.
    Dave Palumbo:60% protein, 30% fat, 10% carbs
     
  14. hfce354 Banned Banned

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  15. hfce354 Banned Banned

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  16. Luke5181 Blue Belt

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  17. hfce354 Banned Banned

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    Ive used palumbos diet for 3 months at a time. Im starting it in 2 weeks. I went from 17% bf to 9-10% last yr on it while maintaining muscle. Im starting at 19-205 this yr and hope to get to 10 again by mid july. My wife uses the Cutdiet with huge success! I should post a pic of her at some point.
     
  18. Chris_A White Belt

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    Bump from the past.

    Subscribed for future reference,
    -Chris
     
  19. Chris_A White Belt

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    This is a double post.
    -Chris
     
  20. Chris_A White Belt

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    This is a triple post,.
    -Chris
     

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