Yes. =) All you need is whey, a good multivitamin, fish oil and maybe creatine. These are all I'm using. Other supplements are overrated unless you're a very, very advanced trainee. And good food.

Creatine is optional. Don't fret about it. It's found naturally in red meat but then you'd need to consume a lot. Just eat healthy and make sure your protein intake is up to mark.

None. =) Fat burners are overrated. I lost 13 kg without the help of any of them. You'd put the money on them for better use.

When i get sick, i make myself eat more. I know my body's going into a catabolic phase and i obviously need the extra nutrients to replenish damaged tissue.

Lol...

Yeah.

Haha. I don't care. I just force myself to eat, unless i have severe gastrointestinal obstruction. Protein shakes help.

I repeat, all you need is whey protein, fish oil, a good multivitamin and maybe creatine.

You're a beginner bro. What you need is maximum results with lowest cost. Do you think I'm a beginner? =) And i've been using the same basic stuff all this while. No fancy stuff mate. I will always repeat, you just need whey, a good multivitamin, fish oil and maybe creatine (optional). Things like preworkout volumizers and other supplements, consider them only when you are much, much more advanced. Nutrient timing is way more important than supplementation itself. If you have just essential basic supplements, you combine it with the use of nutrient timing, plain hard work, consistency and dedication, you will obtain more optimal results than any trainee on a dozen supplements, period.

All that stuff like weightgainers you can replicate by adding milk, peanut butter, etc. PM me and i will teach you how to make your own mass gainer protein shakes with just whey and natural foods if you need guidance on that.

For whey, i would suggest Optimum Nutrition/EAS/Dymatize 100% Whey. Gold standard stuff for any bodybuilder.

This post has been edited by darklight79: Feb 13 2008, 01:36 PM

This is the standard template I use for a protein shake:-

1-2 scoops whey
1 cup oats
16 ounces of milk

Now add variety. Your options can include:-
1 tablespoon all natural peanut butter
or
1 banana
or
1 cup raisins
or
Some cottage cheese
or
1 can of tuna

If I'm on the move and i have nothing else but whey, i usually keep a jar of natty peanut butter in my car, i'd mix 2 scoops whey with water and swallow down 1-2 tablespooms of peanut butter.

I'm kidding about the can of tuna in the protein shake btw.

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Added on February 14, 2008, 6:51 pmPost workout Drink, you don't have to do this everytime, and it's usually recommended for those who're bulking :-

2 bananas
1/2 cup of cottage cheese
vanilla whey protein
cup of milk
some Ice
1/2 a teaspoon of brown sugar.

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Added on February 14, 2008, 6:53 pm1/4 cup granola bars (you crunch them up first)
1 cup low fat plain yogurt
1 cup strawberries- sliced or whatever fruits (I'm a sucker for strawberries)
1 tbsp brown sugar
1 scoop protein powder- vanilla

---

Added on February 14, 2008, 6:56 pmThis is a serious bulking shake (strictly for ectomorphs only imo)
16 oz whole milk
6 tbsp Peanut butter
2 scoops of whey protein powder


Calories: 1090
Protein: 83 g
Carbs: 49 g
Fat: 67 g

---

Added on February 14, 2008, 7:03 pm1/2 cup yogurt
1/2 cup Cottage cheese
1 scoop of whey protein
1 tblsp peanut butter
10-12 ice cubes

Put into a blender and you have a high protien frozen yogurt that tastes great.

Cals= 335
Protein = 50g
Carbs = 16
Fat = 8

This post has been edited by darklight79: Feb 14 2008, 07:03 PM

That's it for now. I feel so generous sharing my recipes. Some are thought up on the spot but they're pretty effective. I'm off to lift. Let's do a 500 pound deadlift for reps today. =) Not attempting any PRs these few months for deadlifts. This is gonna be so fun.

This post has been edited by darklight79: Feb 14 2008, 07:10 PM

Go for it. But NEVER neglect real, wholesome food. If you cannot afford whey and have to sacrifice a protein rich diet for it, you have no business buying whey in the first place.
Whey is an awesome supplement, it helps a lot but don't neglect priorities when it comes to nutrition.

I just deadlifted 500 pounds, 3 x 3. =)

This post has been edited by darklight79: Feb 14 2008, 09:27 PM

Not really practical cos it's expensive and not many Asians would like the taste but I'm crazy over it, so once in a while i make a shake with that as an ingredient as a treat. Mostly found in supermarts, not small convenience stores.

Thanks buddy. But it's not my heaviest. The heaviest was 510lb but i had to take a 5 month layoff from deadlifting due to lower back injury from trying too many reps for my own good. Now i'm taking a way more conservative approach, deadlifting only every 2-3 weeks. Back from rehabilitation initially, deadlifting even 225lb was difficult. Thn i started high rep deadlifting, like building up to 225lb x 15 reps like that. To improve neuromuscular efficiency in that lift, less wear and tear. It helped to build up to this poundage again. No lower back pain so far, just nice soreness. =)

I still lift by instinctive training. I don't have any fixed deadlifting program. I'm not a powerlifter. If i feel i can do it, i just try going for it, all within the boundaries of safety of course. =)
Patience is the key, trying going up too fast and we pay the price for it. Been there. Take your time, just be consistent.

Yeah. I am.

Same as here.

With so many supplements you're taking, you must be huge! Post some pics please.

Whey is whey. Just get more bang for your buck by looking at the amount per serving and the price.

Imo, after doing some research and through experience, a loading phase may not be necessary/

The intracellular level would be the same if you take it pre and postworkout without loading. Old school bbers did it that way. To think i wasted all that precious creatine loading just because the supp companies want us to consume it at a faster rate.

Who said that??