Supplements - to Take or Not to Take?

[fiery]

First up, tone down with the enter key (we appreciate the proper capitalization and non-text-ish writing though, thank you very much); we get the point alright.

 

Now, BMI is not exactly the best way to tell if youre of the right proportions. Myself = 5'7" at 142 (used to be 155, before the cutting cycle) and even then, most of it is unnecessary weight anyways (read: fat). Get your body fat percentage, pit that against your weight and height.

 

There is no such thing as "toning"; and you cannot lose/gain fat only on certain portions of the body, nor do a specific exercise to make your muscle look a certain way; your body decides where to lose/gain fat first, and genetics control what your muscles will look like when they grow; so there, you can only make them grow (or lettem shrink) but not tell them how to look like.

 

uh, that was prolly too much info to chug down at one time anyways, LMAO

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@fiery

 

taena hindi ko pala sinagot yung tanong mo

 

short version: eat big, lift big. wag ka mag-alala kung mag-buff up ka masyado, it's easy to lose the mass with booze + not working out + all the crap you can eat at McDo or any fast food for that matter

<{POST_SNAPBACK}>

 

Thanks for responding to my query.

My body fat percentage is 25%, just within the “healthy” range.

I do not wish to make any changes with my weight or to lose/gain fat,

but I do want to have defined muscles, that’s why I started going to the gym.

Would these supplements help me in achieving this goal of having defined and toned muscles?

Or should I just rely on my training program?

(btw, i now toned down with the "enter key" )

 

[Guest k....]

My body fat percentage is 25%, just within the “healthy” range.

<{POST_SNAPBACK}>

25% is NOT healthy. That's a lot of fat. That's 1/4 of your body weight.

 

I do not wish to make any changes with my weight or to lose/gain fat, but I do want to have defined muscles, that’s why I started going to the gym.

<{POST_SNAPBACK}>

Working out will definitely change your weight and BFP.

 

Would these supplements help me in achieving this goal of having defined and toned muscles?

<{POST_SNAPBACK}>

Other than 'roids, nothing you take by mouth will define and tone your muscles. But then again, steroids are technically not supplements. And most, if not all of them, you do not take by mouth.

 

Or should I just rely on my training program?

<{POST_SNAPBACK}>

Yes

[fiery]

25% is NOT healthy. That's a lot of fat. That's 1/4 of your body weight.

Working out will definitely change your weight and BFP.

 

Other than 'roids, nothing you take by mouth will define and tone your muscles. But then again, steroids are technically not supplements. And most, if not all of them, you do not take by mouth.

 

<{POST_SNAPBACK}>

 

25% of body fat is supposed to be healthy for a woman (at least according to my trainor).

 

and if you said that nothing you take by mouth will define and tone muscles...then what are those supplements for?

 

sorry for my ignorance...i'm just new here

[Guest k....]

25% of body fat is supposed to be healthy for a woman (at least according to my trainor).

<{POST_SNAPBACK}>

aww my bad, I'm sorry I didn't realize you could've been a woman; bihira kase sa girls (dito sa pinas at least) interesado sa ganito; sana girlfriend ko ganun din HAHAHAH

 

but then again, even for a woman, 25% is a whole lot; i wouldn't have the exact figures; i understand that you have more fat stores than men do (by nature's design), but i stand by 25% being too much

 

if you said that nothing you take by mouth will define and tone muscles...then what are those supplements for?

<{POST_SNAPBACK}>

supplements, as per the word itself, are designed to make sure you get enough of the stuff you can't get from an urban diet; if was that easy, and if there were stuff that can actually give you cuts, then we should be seeing masses of sexy bodies walking around

 

one last thing; don't believe everything the trainer says, esp if it's a man and you're a woman; another guy should know bwahahah better get your advise from a long-time trainer friend, or from moderated groups such as this.

[fiery]

aww my bad, I'm sorry I didn't realize you could've been a woman; bihira kase sa girls (dito sa pinas at least) interesado sa ganito; sana girlfriend ko ganun din HAHAHAH

 

but then again, even for a woman, 25% is a whole lot; i wouldn't have the exact figures; i understand that you have more fat stores than men do (by nature's design), but i stand by 25% being too much

 

supplements, as per the word itself, are designed to make sure you get enough of the stuff you can't get from an urban diet; if was that easy, and if there were stuff that can actually give you cuts, then we should be seeing masses of sexy bodies walking around

 

one last thing; don't believe everything the trainer says, esp if it's a man and you're a woman; another guy should know bwahahah better get your advise from a long-time trainer friend, or from moderated groups such as this.

<{POST_SNAPBACK}>

 

Thanks for taking time answering my queries.

Though it kinda enlightens me in some ways, it sort of confuses me also.

If you would stand with your point that 25% of BFP for a woman is too much…

then I don’t know what to do.

Should I lose or gain weight?

My height is 157cm and my weight is 48kg,

my BMI is 19.47 (between 20 & 25 is considered ideal, below 18.5 indicates underweight,

between 25 & 29 indicates overweight)

and my BFP is 25%.

So it is possible that I have “too much” fat but I weigh a little bit below the ideal range, right?

Then how can I get rid of these fats aside from continuing my training program?

[Guest k....]

Thanks for taking time answering my queries. Though it kinda enlightens me in some ways, it sort of confuses me also. If you would stand with your point that 25% of BFP for a woman is too much…then I don’t know what to do. Should I lose or gain weight? My height is 157cm and my weight is 48kg, my BMI is 19.47 (between 20 & 25 is considered ideal, below 18.5 indicates underweight, between 25 & 29 indicates overweight) and my BFP is 25%. So it is possible that I have “too much” fat but I weigh a little bit below the ideal range, right? Then how can I get rid of these fats aside from continuing my training program?

<{POST_SNAPBACK}>

uhh quick google search i came up with this tells here normal is actually 22-25%, but i'm not sure about the figures; these are for american women and i'm not sure if it applies to our women as well. i'm so used to hearing women in my gym looking in the ~17% BF, prolly that distorted my judgement; my apologies heheh

 

i can't reiterate this enough: don't believe in everything your guy trainer tells you. HEHEH

[fiery]

uhh quick google search i came up with this tells here normal is actually 22-25%, but i'm not sure about the figures; these are for american women and i'm not sure if it applies to our women as well. i'm so used to hearing women in my gym looking in the ~17% BF, prolly that distorted my judgement; my apologies heheh

 

i can't reiterate this enough: don't believe in everything your guy trainer tells you. HEHEH

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Hehehe

Well then, I guess there are only two things to do…

Continue my training program

And continue checking this thread…I can’t always rely with my trainer

Anyways, thanks!

[Guest k....]

Hehehe

Well then, I guess there are only two things to do…

Continue my training program

And continue checking this thread…I can’t always rely with my trainer

Anyways, thanks!

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uhh i dunno basta ako if i feel good about how i look and my annual checkups with the doctor are clear then i must be on the right track. gut feel pare

[jershey]

been taking XENADRINE NRG...after the first bottle, had stop taking it for 3 weeks...then im on my 2nd bottle now....

 

had lost several pounds on the first...(accompanied with diet and exercise)

 

right now i feel that the effect of the product doesnt seem to be the same as before....(i dont know abt the fat burning thingie..but as of the additional energy

and the ability to suppress appetite..medyo nabawasan)...

 

im also taking designer whey protein (pagkatapos lang mag work out)

 

 

[Guest k....]

been taking XENADRINE NRG...after the first bottle, had stop taking it for 3 weeks...then im on my 2nd bottle now....

 

had lost several pounds on the first...(accompanied with diet and exercise)

 

right now i feel that the effect of the product doesnt seem to be the same as before....(i dont know abt the fat burning thingie..but as of the additional energy

and the ability to suppress appetite..medyo nabawasan)...

 

im also taking designer whey protein (pagkatapos lang mag work out)

<{POST_SNAPBACK}>

actually that's expected; it's a matter of the mind; if youre inclined to think that youre not eating enough just because youre used to eating so much then no amount of appetite suppresant can keep your cravings down. important is, the discipline, young padawan. bwahahah

 

and i did mention i lost 13lbs in 2 wks, right? on my 4th wk i'll post my results .. 3 days to go pa

 

i have an interesting argument: my tita just told me the other day that her doc said tuna (the supermeat brand, if you know what i'm talkin about..bawal plugging dito eh heheh) [and sardines] cause your uric levels to shoot up; does anyone have documentation on this, or studies? ive been checking the label for sodium content, wala akong makita; it's all protein, or is this not very accurate at all

[jershey]

actually that's expected; it's a matter of the mind; if youre inclined to think that youre not eating enough just because youre used to eating so much then no amount of appetite suppresant can keep your cravings down. important is, the discipline, young padawan. bwahahah

 

and i did mention i lost 13lbs in 2 wks, right? on my 4th wk i'll post my results .. 3 days to go pa

 

i have an interesting argument: my tita just told me the other day that her doc said tuna (the supermeat brand, if you know what i'm talkin about..bawal plugging dito eh heheh) [and sardines] cause your uric levels to shoot up; does anyone have documentation on this, or studies? ive been checking the label for sodium content, wala akong makita; it's all protein, or is this not very accurate at all

<{POST_SNAPBACK}>

 

what i am thinking is that...maybe i had developed some sort of an 'immunity' thing...nasanay na ang body ko sa katakot takot na caffeine hehe....

 

kasi before...nung mga 1st to 2nd week...i have to force myself to eat..since i have to eat...kaso la talagang gana....

 

i dont have problems naman on overeating...basically i need the extra energy and the fat burning capability of the product...napansin ko lang...na nabawasan yung 'walang gana' hehe....

 

thanks for ur comment....

 

[strangedays]

sory sa mga wrong speling nagmamadali eh

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Np dude. Bout the supplements, I'm based in HK so medyo alanganin mag order. How's the shoulder na pala? I worked out last tuesday and strained my left knee in doing squats. Medyo sore siya and masakit when you bend but kaya pa naman so most likely low weights high reps ako sa lower workout ko mamaya. As for steroids, la ako alam na makuknan nun, besides creatine and fat burner rin lang ginagamit ko.

Edited July 14, 2005 by strangedays

[van_wilder]

andrean: do rotator cuffs... kung mahina ang shoulders isa lang ibig sabihin nun... too much back and chest exercise at naiwan ang shoulders dati...

 

dont take steroids... liliit ang kargada mo + makakalbo ka... and since wala kang workout, useless ang steroids... steroids dont make you big, workout does... steroids just make it faster... kung w/o supplements eh 1 1/2 year, 1 year kung may supplements, 6 months lang sa steroids... besides continous dapat ang steroids, hindi pwedeng isang buwan lang, usually 15-20 weeks...

 

-base on the experience of my friend...

[r0bin]

ano pampalakas? i usually feel burnt out aftera week of workout

[quietpower]

Help po sana about steriods, ung mga personal experience tlga......

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andrean48,

 

bro. as i wrote before. i can help you with the roids.

and i tell you upfront, its not an easy journey either.

i have taken four cycles under my belt. and i've helped some friend go on juice as well.

its not just steroids. you need to work out hard. and you need to eat right.

lifting weights is a small percentage of the whole deal.

you need to eat just as hard.

otherwise, sayang lang juice mo.

 

but if i were you, work on getting your shoulder up to 100% muna.

as van said, work on your rotator cuffs.

 

and you know, you are right.

being 19, you have more than enough testosterone in you to build your body.

if you feel you are losing mass, ask yourself honestly as well, are you eating enough?

and are you eating in the right portions?

there are many schools of thought.

but your body is yours alone.

you need to find out what works best for you as well.

 

as for your asking what the side effects are, here are a few:

1. acne

2. if you have hereditary baldness, it will be accelerated.

3. roid rage

4. your package won't shrink... but your body will stop producing natural testosterone and prolonged use will make you impotent.

 

think about it. there is a whole lot that you need to learn.

and we can't just talk about it by typing things here.

[spitzky]

wat type of roids? how much?

[SMACKDOWN]

andrean,

quietpower is correct, dont use roids yet, ur still young! and roids is not recommended yet at ur age, slowly but surely pagalingin mo muna shoulders mo... nagpatingin ka na sa PT baka u need a theraphy

at tama rin in van_wilder a roid cycle 4 a beginner is 10-5wks

 

van_wilder

re: liliit karga mo wen using roids, liliit lang yan if ur an irresponsible roid user i mean with irresponsible ung iba kc they abuse roids eh and di nila ninaalam kung anong roids dapat gamitin or icombine, saksak lang cla ng saksak, also u have u use anti-E (E=estrogen) para di ka magkabitch tits at lumiit eggs mo

 

queitpower

anong mga roids makukuha mo, PM me naman, last time i use is testo. enanthate, i didn't use any combination jus test E. only, may makukuha ka pa ba nito??? thanx

[Jourdan]

ano pampalakas? i usually feel burnt out aftera week of workout

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eat carbs..and fibre-rich food after a work out. best way to replenish ur energy reserves...

[r0bin]

eat carbs..and fibre-rich food after a work out. best way to replenish ur energy reserves...

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tnx for the reply dude. any specific foods na pwede mo i-suggest without me getting my tummy bigger?

[Jourdan]

tnx for the reply dude. any specific foods na pwede mo i-suggest without me getting my tummy bigger?

<{POST_SNAPBACK}>

pare...any food can potentially cause ur tummy to grow...

 

the key is to compute ur caloric intake vs. spend...and u can gauge ur spend by watching ur activity level.

 

keep ur activity high and lower ur caloric intake and u'll lose weight...

 

now specifically sa tummy, that's genetics...if u'r losing weight and u still have ur tummy despite all the abs exercises, then that's it...poor u. blame ur parents for the bad set of genes. :thumbsupsmiley:

[r0bin]

pare...any food can potentially cause ur tummy to grow...

 

the key is to compute ur caloric intake vs. spend...and u can gauge ur spend by watching ur activity level.

 

keep ur activity high and lower ur caloric intake and u'll lose weight...

 

now specifically sa tummy, that's genetics...if u'r losing weight and u still have ur tummy despite all the abs exercises, then that's it...poor u. blame ur parents for the bad set of genes.  :thumbsupsmiley:

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whew! buti na lng pag pumapayat ako eh kasama tummy ko nawawala. but im into weight gain ryt now.

 

im taking On's whey kaya lng ang problem ko eh dali ko mapagod after a week (3-4days) in the gym.

 

ano ba maganda specific foods pare to boost my strenght?

[Jourdan]

whew! buti na lng pag pumapayat ako eh kasama tummy ko nawawala. but im into weight gain  ryt now.

 

im taking On's whey kaya lng ang problem ko eh dali ko mapagod after a week (3-4days) in the gym.

 

ano ba maganda specific foods pare to boost my strenght?

<{POST_SNAPBACK}>

 

simpler carbs after ur workout.

 

tapos eat smaller meals containing complex carbs, ample protein and essential fats...i don't personally believe na u can gain something with low-carb diet except feeling tired all the time...UNLESS u really want to lose weight.

 

basta, ganito yung nabasa ko (and w/c I'm following right now with good results):

 

specify ur caloric need based on ur activity level...ako, i need 2400 cal/day...others who want to bulk up take as much as 4000 cal per day but i don't think that's healthy...anyway, it's only my opinion.

 

going on, after that, just take this simple guide:

 

~ 1 g protein / 1 lb body weight.

> 2.3 g carb / 1 lb body weight.

balance is fat.

 

tapos be sure, carbs are complex carbs. rich in fibre.

 

fat should be 10-15% of ur caloric intake. fat should be at best omega 3/6/9-rich (tuna contains good amt of essential fatty acids, also flaxseed). no transfat...little or no polysat fat.

 

yan, u will bulk up (or maintain) without getting tired (actually, u'll be much healthier if u'r able to follow this)

 

nag-wowork sa kin eh...i have modest aims and my primary goal is to simply get healthy with of course, toned and rightly proportioned muscles...

 

i don't plan to be anything close to a ronnie coleman...hehehe :cool:

[Batabatuta®]

The Top 10 Supplements for Men

Your drugstore carries thousands of bottles of colored pills. These are the ones you actually need

 

 

The greatest moment in the history of supplements came on September 1, 1998. That's when a sportswriter challenged Sammy Sosa on how he could compete with the androstenedione-assisted Mark McGwire. In reply, Sosa uncorked a shocker: He owed it all -- wink -- to Flintstones vitamins. Coincidence or not, after Sosa bunny-hopped and blew a kiss to the pill makers, the market soared, with $17 billion in sales in 2000.

 

So that you spend your share wisely, we asked shrewd judges of vitamin talent to name a supplement all-star team for men. Judge your strengths and weaknesses, and pencil in a lineup that will work for you.

 

BORON TO PROTECT YOUR PROSTATE

 

Men with the highest boron intakes are 65 percent less likely to develop prostate cancer than men with lower levels, studies show. American men have one of the lowest boron intakes in the world.

 

How much? 3 milligrams (mg) a day. It doesn't just fight cancer: USDA researchers found that this is the best dosage to improve memory and concentration.

 

Tip: It's not in every store, but GNC carries it. If you can't find it, eat raisins and almonds.

 

CALCIUM TO LOSE WEIGHT AND STRENGTHEN BONES

 

Most men don't get the recommended 1,000 mg of calcium a day (a cup of milk has 300). Men with the highest calcium intakes weigh less on average than men consuming less calcium.

 

How much? Aim for 1,200 mg calcium citrate -- half in the morning, half at night, to maximize absorption. Avoid coral calcium, which can be full of impurities.

 

Tip: If you already eat three servings of dairy a day, you won't need the excess calcium. There's a risk you may exceed the maximum intake of 2,500 mg.

 

CHROMIUM TO WARD OFF DIABETES

You may know it as a muscle-building supplement, but if you're overweight or diabetes runs in your family, "taking chromium is one of the best things you can do to help keep insulin levels where they belong," says Richard Anderson, Ph.D., a researcher with the USDA. Chromium improves the body's sensitivity to insulin, making it easier to keep blood-sugar levels under control.

 

How much? 35 micrograms (mcg) a day. Check the label for "chromium picolinate," the form that studies have found to be the most effective.

 

Tip: If you already are diabetic, ask your doctor if you should take 200 mcg, Anderson says.

 

COENZYME Q10 TO BOOST ENERGY

 

Your body produces coenzyme Q10; it helps cells manage your body's energy supply. But as you get older, production decreases. The only way to get back up to youthful levels is by taking a supplement. Recent studies suggest that coenzyme Q10 may fight cancer, Parkinson's disease, and Huntington's disease, and may thin the blood to help prevent heart disease. Q10 is also packed with free-radical-fighting antioxidants, which can slow the signs of aging.

 

How much? Researchers recommend 100 mg a day. You won't find Q10 in a multivitamin or get any useful quantity from food.

 

Tip: If you're taking statins, which can reduce Q10, consider upping your intake to 200 mg.

 

CREATINE TO BOOST MUSCLE AND MEMORY

 

Researchers at the Medical College of Wisconsin found that men taking creatine for just 2 to 3 months increased their maximum bench presses by an average of 15 pounds and their squats by 21 pounds. Australian researchers say memory and intelligence test scores improved after just 6 weeks of creatine use.

 

How much? 5 grams (g) a day, mixed with whey in a protein shake for maximum benefit.

 

Tip: Some men don't respond to creatine by itself. Mixing it with large amounts of sugar can help turn nonresponders into responders.

 

FOLIC ACID TO CUT ALZHEIMER'S RISK

 

Folic acid helps prevent clogged arteries and improves bloodflow to the brain by keeping down levels of homocysteine, an amino acid that increases your risk of blood clots. High homocysteine levels are associated with early warning signs of Alzheimer's, such as dementia and memory loss. Researchers in Sweden found that Alzheimer's patients are more likely to have folic acid deficiencies.

 

How much? 500 mcg a day, which could help lower homocysteine levels by 18 percent or more. Food sources include citrus fruit, beans, and fortified breads and cereals.

 

Tip: Certain heartburn medications, such as Tagamet, can deplete levels of folic acid.

 

GLUCOSAMINE TO GREASE YOUR JOINTS

 

You don't have the same amount of cartilage in your joints that you had at 19 -- maybe you've noticed. To reverse the damage and actually rebuild cartilage, take glucosamine, made from the shells of crabs and lobsters. In a 3-year study of 200 people with joint problems published in the Lancet, glucosamine reduced joint pain and stiffness by up to 25 percent and helped prevent the progression of osteoarthritis in the knees. The British Journal of Sports Medicine says that 88 percent of people with joint problems reported less pain after 12 weeks of treatment.

 

How much? 1,500 mg a day. Brands that combine glucosamine with chondroitin are fine.

 

Tip: Rubbing a cream made with glucosamine on a sore joint may relieve pain, according to an Australian study.

 

OMEGA-3S TO PROTECT YOUR HEART

 

Omega-3 fatty acids keep blood pressure and triglyceride levels low and the heart beating regularly. They make blood slicker, reducing the risk of clots and blocked arteries. Studies show that men with the highest omega-3 levels have the lowest risk of dying of heart disease.

 

How much? For healthy guys, 1,000 mg a day. Those with heart problems may need 2,000 to 4,000 mg. But check with your doctor -- too much can increase your risk of catching a cold.

 

Tip: Our favorite is Omega Brite, an especially pure brand that comes in 500-mg gelcaps, so you're not popping pills all day. Take omega-3s with meals so you don't burp up a fish scent.

 

SELENIUM TO FIGHT OFF CANCER

 

"No other single nutrient appears to prevent cancer more effectively than selenium," says Gerald F. Combs, Ph.D., director of the USDA's Grand Forks Human Nutrition Research Center. It basically forces cancer cells to self-destruct. Combs's studies have linked increased selenium consumption to a decreased risk of cancers of the prostate, colon, and lungs, among others.

 

How much? 200 mcg a day -- more when you're sick. Research on mice, done at the University of North Carolina, suggests that low levels of selenium may make it easier for viruses to mutate, worsening symptoms of the flu.

 

Tip: Nature's selenium supplement is the Brazil nut, which has 100 mcg per nut.

 

VITAMIN E TO SLOW THE EFFECTS OF AGING

 

This is one of the most potent antioxidants. "Vitamin E may help reduce the risk of certain eye diseases, heart disease, cancer, even Alzheimer's disease," says Jeffrey Blumberg, Ph.D., a professor of nutrition at Tufts University. Bonus: Studies show it also reduces muscle damage after exercise.

 

How much? Up to 400 international units (IU) a day, since most people get just a fraction of that from their diets. (A typical multivitamin has 45 IU.) You can also increase your intake by eating more nuts and oils.

 

Tip: Buy natural vitamin E (d-alpha tocopherol) rather than synthetic (dl-alpha tocopherol), which is harder for the body to put to use.

 

Looking for a good multivitamin? Swallow one of these

 

You still need to take a multivitamin. It's one of the best ways to reduce your risk of a number of ills, including heart disease, stroke, and diabetes. Our favorite? Centrum Silver, which contains 100 percent of your recommended intake of 16 core nutrients, along with additional doses of 15 other disease fighters--such as lycopene, lutein, and selenium. (Ignore the "for adults 50+" on the label--it's great for men of all ages.)

 

An added bonus: Unlike other multis, Centrum Silver is free of iron--a mineral that can increase some men's risk of heart disease and Parkinson's disease. Our backup choice, One A Day Men's Health Formula, comes close, with higher doses of some of the basics but without a few of the extras in Centrum Silver.

[r0bin]

pareng jourdan and stormashadow tnx for the posts.

 

very informative. i believe na di sapat ang exercises or being a gym buff mahalaga talaga yung food and supplement intakes.

[Dreman]

hi guys! i need your help!

 

Can you suggest any supplements that can help boost my appetite? I mean my eating habit is bad. Kumakain lang ako pag nagugutom. Which is really bad because im very thin alredy. Ive tried profan and various multivitamins and it seems to work in the beginning.. but once i get used to it, balik nanaman ako sa bad eating habits ko. Plus, im working in a callcenter so pabago bago ang work schedule. And to add to the problems i have, i havent really checked with a doctor but i think i have a really high metabilosm rating. I know for a fact that i need to take in more to gain more.. I mean i eat lots but i dont gain weight. Help!