Supplements - to Take or Not to Take?

[GMPaul]

am trying out creatine...,,, mga bros any info sa dosage ng creatine,,.,. kasi nakakapag workout lang ak pag gabi then ,.,,., ang dosage na ginagawa ko 2 teaspoon sa imaga & 2 teaspoon b4 my workout,.,.

tama ba un any ,.,. tips????

[spitzky]

since i was a kid...

 

but i dont drink it everyday... ano ako g@go? kung everyday eh di tumaas uric acid ko...

 

pagnipis ng balat and pagputi does not have any correlation with estrogen...

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uric acid?????? expound......

[spitzky]

am trying out creatine...,,, mga bros any info sa dosage ng creatine,,.,. kasi nakakapag workout lang ak pag gabi then ,.,,., ang dosage na ginagawa ko 2 teaspoon sa imaga & 2 teaspoon b4 my workout,.,.

tama ba un any ,.,. tips????

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3 grams/day is enuf.... wat brand?

[jershey]

just started taking Xenadrine NRG today...

+multivitamins

 

nabigla nga yata body ko since im experiencing slight numbness....recommended dosage (as per body weight), 3 tabs.....i should've taken 1-2 tabs muna siguro since its my first time to use the product...

 

 

[GMPaul]

3 grams/day is enuf.... wat brand?

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ast ,.,.,.bro ..,tenkyu!!!!

[spitzky]

report mo dito kung ano effects sayo.....

[GMPaul]

oki ,.,.,.eh anu uung whey protien????? pra saan un,.,.,.oki ba pagsabayin un creatine saka whey???

any info bro??

[van_wilder]

How Much Whey Protein Should You Take, and What Are Some Benefits of Whey Protein?

 

Depending on what your goals are, your protein intake will differ from everyone else. Bodybuilders normally consume 150 grams or more of protein in a day. This depends on your body weight. In general, it's recommended that you take about 1 gram of protein(or a little less) per pound of body weight. For a 150lb bodybuilder, that's around 150 grams of protein, or a little less. Again, you don't want to over do it, and overload your liver and kidneys.

 

Some benefits of whey protein include:

 

* Helps to increase lean muscle mass (more easily absorbed)

* It is also useful for weight loss, specifically fat loss

* It enhances immune function by increasing glutathione levels.

* Whey protein helps prevent cancer

* It may help T-cell activity and decrease wasting tissues during illness and increase well-being and the speed of overall recovery.

[spitzky]

oki ,.,.,.eh anu  uung whey protien????? pra saan un,.,.,.oki ba pagsabayin un creatine saka whey???

any info bro??

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ok pagsabayin... whey is absorbed quickly so ideal for post-workout meals

[GMPaul]

How Much Whey Protein Should You Take, and What Are Some Benefits of Whey Protein?

 

Depending on what your goals are, your protein intake will differ from everyone else. Bodybuilders normally consume 150 grams or more of protein in a day. This depends on your body weight. In general, it's recommended that you take about 1 gram of protein(or a little less) per pound of body weight. For a 150lb bodybuilder, that's around 150 grams of protein, or a little less. Again, you don't want to over do it, and overload your liver and kidneys.

 

Some benefits of whey protein include:

 

    * Helps to increase lean muscle mass (more easily absorbed)

    * It is also useful for weight loss, specifically fat loss

    * It enhances immune function by increasing glutathione levels.

    * Whey protein helps prevent cancer

    * It may help T-cell activity and decrease wasting tissues during illness and increase well-being and the speed of overall recovery.

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NICE FACTS.,,.,. by next week subok nman ak ng whey,,.,.,.

[spitzky]

there shud be instructions sa creatine mo.....

 

usually tho, this is how u use it (in detail)

 

1st week (loading)

 

20g/day, 4 doses throughout the day

 

2nd-4th week (maintainance)

 

3-5g/day, 1 dose ryt after working out

 

kung rest day, u can take a dose if u want, but some "experts" say di na kailangan....

[GMPaul]

as of 1 week of creatine e2 po ang naging effects sakin

 

* gained muscles on my tricepts & shoulders

* lumakas ak kumain i cant resist eating eaven nasa dieta ak

* i gained weight

* bumaba ang tolerance kow sa alcohol(2 bottles of san mig light oki nah ak)

[spitzky]

did u load 20grams/day???

 

start na rin ako ng loading ngayon...... hope it works

[turboneticssx8]

ano ba pinaka okey inumin for weight gain?

[spitzky]

ano ba pinaka okey inumin for weight gain? 

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eat a whole lot of protein+carbs and... creatine

[spitzky]

Vanwilder i dont no whats the big fuzz about d side effects of soy on me. I just stated na pag uminom ako ng Soy eh lets say for a whole month instead of skim milk eh numinipis ang skin at pumuputi ako. Y r u over reacting?????

 

Eh anong mgagawa ko kung un ang side effect sa kin. y k nag mumura???? kung d mo matangap live and let live. Ano namang mapapala ko kung gagawa ako ng kwento dito. Spend about 3 months wit me sa gym namin at mapapansin mo talaga na pag umiinom ako ng SOY milk half liter a day for about a month or more eh mas mabilis tlga mag sugat skin ko at numinipis.

 

For Ser spitzky eh, ser half liter a day at mga one month ma nonotice tlga.

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kya nga sabi ko bad trip talaga ang soy ser andrean....

[spitzky]

andro poppers??? ano yun anti-estrogen pills??? can u clarify.......

[van_wilder]

Vanwilder i dont no whats the big fuzz about d side effects of soy on me. I just stated na pag uminom ako ng Soy eh lets say for a whole month instead of skim milk eh numinipis ang skin at pumuputi ako. Y r u over reacting?????

 

Eh anong mgagawa ko kung un ang side effect sa kin. y k nag mumura???? kung d mo matangap live and let live. Ano namang mapapala ko kung gagawa ako ng kwento dito. Spend about 3 months wit me sa gym namin at mapapansin mo talaga na pag umiinom ako ng SOY milk half liter a day for about a month or more eh mas mabilis tlga mag sugat skin ko at numinipis.

 

For Ser spitzky eh, ser half liter a day at mga one month ma nonotice tlga.

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im not making a big fuzz... i just dont want to mislead the people about the real effects of soy... hindi kita minumura... the word was used for description... it was a reply from the question of spitzky not yours...

 

if you want to gain weight eat a lot...

[turboneticssx8]

isa pa. okey ba mag take ng andriol before work out? thanks!

[spitzky]

isa pa. okey ba mag take ng andriol before work out? thanks!

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androil? how many milligrams ba tinitake mo?

[spitzky]

Debunk the Chump!

5 Gym Myths Exposed

by the T-Nation staff

 

 

It's almost painful to walk through a franchise gym these days. The best thing to do is pull your cap down low and turn up the volume on your iPod. Why? To block out the incessant babbling of the resident gym chump!

 

The gym chump is the nemesis of all educated lifters. He spouts misinformation, spreads myths and generally dumbs down the world of fitness and bodybuilding. The bad part is, he's often a personal trainer or other fitness "expert." Listening to the chump repeat falsehoods that were discredited twenty years ago makes the educated lifter want to find invasive new medical uses for the EZ-curl bar.

 

But maybe we can do something about it. Instead of committing an act of proctological violence against your gym's chump, just give him this article. Here we've collected some of the most common myths and misconceptions related to training and diet. Then, in simple terms, we've debunked these annoying yet persistent gym fables.

 

If this doesn't show the chump the error of his ways, go get the EZ-curl bar and take aim.

 

 

Myth #1: Certain exercises will "peak" your biceps.

 

The truth: The basic shape of your biceps is determined by genetics. If you weren't born with the right ratio of muscle and tendon lengths ("short" biceps), you aren't going to get a big peak no matter how many preacher and concentration curls you perform.

 

The idea that preacher curls can help you develop a high peak on your biceps probably started with bodybuilder Larry Scott—hence the reason the preacher bench is sometimes referred to as the "Scott bench."

 

 

 

Scott used the preacher bench a lot and had great arms with beautiful peaks, so everyone assumed—and the bodybuilding magazines suggested—that this exercise is what gave him the mountainous bi's. No, Scott would've had great biceps peaks regardless of his arm training! He can thank his parents for that. Sure, he trained hard, but just about any type of arm work would've brought out those peaks.

 

Most people would get much better results using compound movements such as close-grip chin-ups and heavy standing curls rather than the tragically misnamed "shaping" exercises. There's a time and a place for Scott curls (which predominately hit the short head of the biceps), but don't think for a second you'll build Larry Scott peaks with the movement if you weren't genetically blessed with them to begin with!

 

 

 

Great arms, but the Scott bench didn't build Scott's "tall" biceps.

 

 

Myth #2: Protein is bad for your kidneys.

 

The truth: A high protein diet will not negatively influence the kidneys, cause renal disease or otherwise damage your health.

 

So why does this rumor persist? Well, because people have a tendency to believe whatever they're told first. The "protein is bad for your kidneys" myth has been around a long time and many people (even a lot of doctors) still spout this bit of unscientific drivel.

 

Fact: There's absolutely no data in healthy adults suggesting that a high protein intake causes the onset of renal (kidney) dysfunction. According the Dr. John Berardi, there aren’t even any correlational studies showing this effect in healthy people.

 

This myth basically started when patients with kidney disease were "tube fed" a high protein diet. These diets exacerbated their already existing kidney problems. Based on this, some doctors jumped to the conclusion that normal high protein diets (not parenteral nutrition or tube feedings) could have a negative effect on normal, healthy people (as opposed to those already suffering from kidney disease).

 

This is sorta like saying that because eating certain types of fiber can exacerbate the GI symptoms of a person with irritable bowel syndrome, fiber must cause irritable bowl syndrome in otherwise healthy people and should be avoided. Wrong.

 

And even if a high protein intake causes the kidneys to "work harder," this isn't necessarily a bad thing. The kidneys adapt just the way our muscles adapt when we ask them to work harder: with healthy structural adaptations.

 

 

 

Note from your kidneys: "Hey, we like protein!"

 

One final note: When an individual or organization decides to spread this antiquated medical myth, ask yourself, "Why?" Animal rights and extremist vegetarian groups are often behind these myths.

 

PETA ran full-page ads last year in major newspapers stating that "protein is bad for your kidneys." They often do this under misleading names such as the Physicians Committee for Responsible Medicine. (The PCRM is actually lead by a wacky vegan psychiatrist.) So, beware of hidden agendas when you hear protein myths being spread around!

 

 

Myth #3: A calorie is a calorie.

 

A calorie is a calorie? Yeah, and Mark McGuire got big using "andro." This myth usually arises when someone is trying to oversimplify a fat loss diet. The problem is, it's not as simple as "energy in, energy out."

 

The truth: A calorie is not a calorie because the macronutrient content of each meal affects the body's response to the feeding. That basically means you could change your body composition by eating the same amount of calories each day, but making different food choices. Meal timing also plays an important role.

 

Here's a grossly exaggerated example, but we think it gets the point across. Two identical twins, Brother A and Brother B, want to lose fat. Both eat 1900 calories a day. Brother A gets his 1900 calories from a protein rich diet filled with low glycemic index, high fiber carbohydrates and healthy fats: chicken breasts, veggies, fish oil supplements, oatmeal, etc.

 

Brother B gets his 1900 calories from table sugar: spoonful after spoonful of table sugar. Now, although both are consuming the same amount of calories and both have the same genetic backgrounds and workout plans, which one is going lose the most fat, preserve or build the most muscle, perform better, and well, look better nekid at the end of the diet? Brother A, of course.

 

 

There are many reasons a calorie is not a calorie, including the TEF or Thermic Effect of Feeding (calories expended just to digest, absorb and process the food you eat), the glycemic and insulin indexes, food timing issues, etc. Food selection makes a huge difference. Studies have shown that vegetarians and meat eaters consuming exactly the same amount of calories end up with different body compositions. (Meat eaters build more muscle and lose more fat than vegetarians.) So what you eat is as important as how much or how little you eat.

 

While it's true that calories count and must be considered in the big picture, they aren't the sole determinants of your body composition and performance capabilities. In short, all calories are not created equal!

 

 

Myth #4: Heavy weights and low reps won't build muscle, just strength.

 

The truth: Low rep training (under five reps) with a large load (85 to 100% of one rep max) can trigger hypertrophy because it targets the greatest percentage of Type IIB fibers, which have the highest potential for muscle growth.

 

So where did this myth come from? It probably stemmed largely from the idea that a weight trainer must perform three sets of every exercise. Every generic training program in the world revolves around three sets. Sure, if you perform three sets of one to five reps, you won't see much muscle growth (unless you're a total newbie). But what about eight or ten sets of three? As Chad Waterbury has drilled through our skulls, a 10 x 3 set and rep scheme can be a powerful stimulus for new muscle growth.

 

So the key here is volume: the number of sets performed. Break out of the "three sets of everything" box you've put yourself in. Use high sets, go heavy, consume enough calories and you'll get big on low rep training!

 

 

Myth #5: Squats are bad for your knees.

 

The truth: When proper form is used, squats are healthier for your knees than the "safe" machines often used to replace them.

 

This relentless myth arose in the 1950's and was based solely on one flawed study. A researcher in Texas, Dr. Carl Klein, was hell-bent on proving that deep knee bends (squats) were destructive to the knees, so he conducted a study with 100 lifters and 100 nonlifters. He put this little apparatus onto the knee and pushed laterally to see if it would move.

 

Pushing from the side like this showed ligament laxity. The gadget on the knee showed just how much it would bend. The problem with the study was that, before the subject got on the table, Dr. Klein would ask him whether or not he was a lifter. If the subject said yes, the good doctor would press harder on the apparatus! (One important reason why double-blind studies are more reliable!)

 

The results were flawed because of the researcher's bias and have never been repeated in subsequent studies. But the damaging data was out there: people were told that "squats were bad" and they still spread this myth today—50 years later!

 

The truth is that squatters usually have healthier knees than non-squatters. Studies on top powerlifters have shown that their knees are actually in better shape radiographically (X-rayed) than the general population. Squatters also have much tighter ACLs than nonlifters, meaning that their knees are more stable and less prone to injury.

 

The most glaring irony is that squats are often replaced with "safer" exercises such as hack squats and Smith machine movements. According to Dr. Ken Kinakin, the machine hack squat leads to more knee problems than the barbell free squat. And the Smith machine? Charles Poliquin once joked that it was invented by a physical therapist who wanted more business for himself!

 

 

 

Caption: How to perform a Smith machine squat. Step #1: Don't.

 

What's wrong with the Smith? First, there's zero functional transfer to real life, sports or other lifts. It develops strength in only one dimension, predisposing you to injury in the undeveloped planes of movement. This is sometimes called pattern overload syndrome, and it can lead to medical bills in the long run.

 

Second, because the bar is fixed, a person doing Smith machine squats is able to lean against the bar, which is a natural response. This minimizes hip extension, thus allowing the hamstrings to take a siesta during the movement. Trouble is, the hamstrings help to stabilize the knee during squats, and the result of taking them out of the picture is to induce a shearing force on the joint. This might ultimately lead to a blown anterior cruciate ligament. Using the Smith machine for all your squatting definitely leads to you being a big fat dork.

 

Summary: As with any exercise, squats are perfectly safe if you use the correct technique, even safer than the "safe" machines misguided trainers sometimes prescribe to replace them!

 

 

Conclusion

 

There's absolutely no reason for these myths to exist in this age of information and communication. Debunk the chump at your gym and pass him a copy of this article!

 

© 1998 — 2005 Testosterone, LLC. All Rights Reserved.

[van_wilder]

isa pa. okey ba mag take ng andriol before work out? thanks!

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gaano ka na katagal nagwoworkout? magcompete ka ba? if not, what for? i suggest na dont take it... maganda siya for short-term... like taraxatone... for 1 week or less lang, pang-show lang... pero in the long run hindi...

[turboneticssx8]

androil? how many milligrams ba tinitake mo?

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sir, bibili palang sana ako nung 5mg.

[turboneticssx8]

gaano ka na katagal nagwoworkout? magcompete ka ba? if not, what for? i suggest na dont take it... maganda siya for short-term... like taraxatone... for 1 week or less lang, pang-show lang... pero in the long run hindi...

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sir, mag start palang ako work out pero hoping sana ako na mabilis mag develop katawan ko. pero i know naman na hindi ganun yun. nag suggest kasi friend ko to take andriol daw before work out para mas lumakas ako.

[spitzky]

sir, bibili palang sana ako nung 5mg.

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5mg? kung 5mg lang nmn dont bother... ur wasting ur money...