Supplements

[mccarterb]

#17603

So this years goal is to be in the best shape of my life. The workouts are long and I’m not getting any younger with recovery.

Creatine I already know how to use. ( 5g)

Playing around with pure beat powder for pre workout

Taking 2 scoop of whey isolate after workout and 2 scoops of casein before bed?

I have a bucket of pure bcaa, another of beta alanine. What should I be doing with these two.

Anything else I should be taking ?

[Matt]

#17604

Murph, can chime in way more on this subject than I can so instead I’ll just ask you a question. Besides the above listed, what food are you eating and how much and how regularly?
Also, to you (and more for us) define “best shape of my life”. Is that a feeling, or an appearance? I know some people that feel great and can do almost anything you ask them too, but they might not have abs, veins, muscle striations etc.
Setting where and what the finish line looks like always makes it easier to get started.

[mccarterb]

#17606

All appearance. I have a reasonable base of strength, and at this point, looking for more aesthetics.

Jason statham in death race movie is where I am looking to get.
https://images.app.goo.gl/GoV1u2315Xbx8N5M8

This is me a few months back, but it’s about where I am right now.
https://www.instagram.com/p/B4M0U_hguFg/?utm_source=ig_web_copy_link

One of the main draw backs with the method program is that there is more shoulder development from the overhead press, but less chest development. Are the later blocks of training for life going to add this in?

[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.

[mccarterb]

#17757

Calories bumped to 12 per lb. Increase is about 200 calories.
Protien bumped from 0.82 g/lb to 1 g/lb

I felt like trash and needed more power to get through the workouts so it was overdue for an increase.

How much and when do I take BCAA/EAA
And Glutamine?

I also have a home 2 frequency body fat scale that’s not terrible. Most are one frequency. Might be fun to try it in the gym since it’s so cheap.

[Murph]

#17758

BCAA and Glutamine are best peri workout.
Meaning pre/during/post.

Some before and during is fine with some in a shake after.

I’m not 200% sure on the current researched dosages, but I’ve always said 5-10 grams a day is fine.
You can take a little more glutamine if you are not recovering well, as long as sleep, etc is in order.

[Author]

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