Reply To: Supplements

[Murph]

#17615

Brian,

As far as supplements go, I am not a big believer in many.
Over the years I fell for the bullshit like everyone does, and have found that food is king.
IF your diet is 100% on point, then some supplements may make a difference.
Most do absolutely nothing.

Go to supplements that we know do something:

Whey/Casein protein
BCAA/EAA
Creatine Monohydrate
Glutamine

For getting ripped:

Get at least 1 gram of protein per pound of body weight. Go up to 1.5 grams.
For caloric intake, we use 8-12 calories per pound for fat loss.
With your activity level I’d suggest starting at 12.

Add up your total calories from protein and then subtract that from the total calories.
Make up the difference with carbs and fat.

EG:

You weight 200 pounds x 12 calories per pound=2400 calories a day
1 gram of protein per pound=200 grams = 800 calories
You have 1600 left for the day.
Get that from carbs/fats.

Watch your abs for about 2 weeks, if they are coming in, stay where you are.
If they are not, and you are getting fatter, reduce by 1 calorie per pound.
Keep adjusting this way for about 5-6 weeks and then increase your calories for a few weeks to prevent adaptation.

Get it?

And on the Method drawbacks:
Yes, later programs have more pec stuff, but as the intro videos say, we strongly suggest you follow the program for the 3 main days and on your other training days, do something that gets you further towards your goal.
So, if you want to add, or substitute a chest exercise, or exercises into your bodybuilding days, GO AHEAD!
That’s the beauty of the program.
It allows for variability.

Hope this helps.