Need more muscle size? Better strength gains? Want a hard body? Then you might want to start by changing your supplements. So, here is the Muscle Update 2007 Supplement Review. With almost 20 years of weight training, 12 years of competitive bodybuilding, four with competitive benching as well as over 15 years as a one-on-one personal trainer under my belt. I have also tried or have been sponsored by many of the top supplement lines available today.
Here are certain supplements that have made the grade for aiding in the development of strength, muscle, and the recovery from intense weight training.
First let’s get into the good stuff; Want “Creatine?” With all the products out there it can be confusing, especially with everyone on the “MuscleTech” bandwagon. I’ve found IDS Sports’ Creatine Titrate, and Creatine Titrate Crystal are some of the best creatine supplements on the market. I used MUSCLE TECH’s Leukic (short for L-leucine-ketoisocaproic acid) stacked with MuscleTech™ Creakic™ a creatine-pill to nail my comp bench press to bigger numbers. Both the Titrate and Titrate Crystal both dissolve easily in water (I use warm water it helps creatine assimilate quicker into the blood stream). For all you girls out there, who need a creatine supplement, Creatine Titrate Crystal is the best as it is fortified with Calcium and Folic Acid, some extra added goodies that we need as ladies. I also do not get that awful water retention from taking IDS Sports creatine products like I did from so many other creatine mixtures. You know that bloated water caked body. Yuck!
Another favorite, and probably yours, is IDS Sports “Kranker.” Wow! I loved the ephedra based product, it did wonders when I was competing, and the ephedra-FREE Kranker is maybe not as potent but still a top of the line fat burner and energy booster. Now again, on the back of the Kranker it say’s “just take one!” Well, forgive me for being a “more is better” American but I take 3-a day, spread out through the course of the day, usually one in the morning, one at noon and the other around 6pm
There are many Whey only products, but only two have found superior through my sensitive taste buds and I like MUSCLE MILK and Allmax, they both don’t give me any stomach problems. That’s a major plus when taking high doses of protein, so in my opinion these two Whey protein mixes are the only “real” whey protein complex mixes that can help anyone gain.
Now talking protein combination mixtures the only one that’s tops is MG Development’s MG-2. MG Development understands that athlete’s, bodybuilders and extreme fitness competitors need the fastest results in performance and absorption rate. This is why MGF-2 has the highest protein efficiency ratio of #4 on the market. Absorption is the key to keeping muscle size while dieting. Hydrolyzed Whey is 40% smaller than any other type of Whey protein available, which means smaller peptides are absorbed preferentially by the intestines, forcing more Nitrogen and Amino Acids to the bloodstream faster then before. The result is for the body to enhance cellular uptake to maximize protein synthesis. MG Development is one of the only sports nutrition supplement companies to include a time-released portion of concentrated whey protein to promote a rapid and prolonged absorption rate. This effect aids in the prevention of muscle catabolism during high intensity workouts. MGF-2 is also the highest nitrogen retention formula available. MGF-2 is 68% better then EGG White and 97% better than soy protein. MGF-2 has no aspartame, no sucralose, and no lactose, which helps on less water retention.
Ultimate Orange! By NEXT, it’s out on the market again GREAT stuff, tak ethis for about two months then go off for a month. Also, ISS Blast taken ½ an hour prior to training will kick your butt into high gear. More focus and more weight. ISS Blast and Ultimate Orange. That’s for four weeks every time you workout.
If you are looking for a weight gainer’s and or MRP’s the best are MHP Up Your Ass oh excuse me Up Your Mass…That’s it! Dorian Yates ProPeptide MBF and any of the great flavors of Lebrada MRP’s. For a change from MetRx and EAS then you are ready for the above products for max nutrient delivery. The following supplements are nothing different or special, but if you haven’t trained on any of them or a combination of them yet, then start. Cytodyne Technologies main Cytodyne product is the Bomb! And then of course, high doses of Glutamine caps I prefer mine to be by Eclipse.
Bodybuilding.com has everything your body needs for size, strength, and building lean muscles but make a change and try these products combined with your “intense” training it’s plain English, your body will change!
SIX Basic Nutritional Tips for Mass Building… You’re reading this because you are one of thousands who are trying to get the answers. The answer to getting big and putting on weight: quality weight and muscle size. Well, its right in front of you. EAT! I can’t tell you any simpler.
You need to eat quality foods, utilize supplements and consume lots of protein. Now, the later some people might disagree, but I don’t care about those people they’re probably small. If you want to gain weight and get more muscle size, especially if you are a hard gainer then you have to eat with the same intensity as you train. But, like most things in life it takes hard work, and dedication. So if you’re looking for that quick fix answer, listen to some wannabe small personal trainer who thinks they know what it takes to get big. But, don’t come whining to me when you’re getting smaller and weaker because I told you so.
Just how important are your meals and the supplements you use to gain so important? Let me put it to you this way. If you don’t eat and pound down the protein you might as well forget about lifting all together. Eating and utilizing your supplements is important to gaining quality mass as much as lifting is. Here is an easy to do plan that will get you started and give you visible results within a week, that’s if you do what’s outlined.
1. Eat frequent
Lets look at your calories. Any Mass building diet should consist of high protein, moderate carbs, and moderate fat. Gradually increase those calories weekly. It is hard to eat so much food so you better take your time, and eat in small increments. Build up gradually. For the best results in terms of muscle growth you should be eating six to seven meals per day or about every 3-hours. No time to eat seven times a day? Then prepare meal replacement shakes. You should carry a supply of these every where you go. Keep a stash in you car, office, or gym bag. The longer you make your body wait between meals, the less efficient it becomes at burning fat and or gaining lean tissue. Long periods without eating will greatly increase your chance of overeating when you finally allow yourself to have a meal.
2. Consume ample amounts of protein.
Now that you grasped the importance of eating every 3 hours let’s talk about protein. Have you heard this before? That if you are eating 200g a protein a day and then go to 300g. How is your body going to be able to metabolize it? You will probably expend half of it out. I am sure you have heard that before haven’t you? Or they tell you the RDA or some Dietitians 1 gram per Kg bodyweight for a “normal” active individual and tell you that’s the amount you need? Well, again, that’s why those so-called gurus and no-it-all’s are small pencil necked geeks. I am 5’4” 155 pounds and consume about 250 - 300 grams of protein a day combined with food and shakes.
Always maintain 1.5 or 2g protein per pound of bodyweight. I am firm believer that high protein diets are best for growth and so is the science that built large individuals. Protein is the most important element in muscle development and getting the right amount of amino acids in the lymph is important so be sure to take in protein with every meal. Foods such as milk, cheese, eggs, poultry, red meat, and fish are rich sources of protein. If you find it difficult to eat adequate dietary protein, I recommend supplementing with a quality protein powder.
3. Eat a good meal post training.
The post training meal should have a high quality carbohydrate, protein, BCAA’s, and Glutamine. The lower the glycemic index of a given carbohydrate, the more gradually it will be digested into its component parts and absorbed from the GI tract into the bloodstream. Less insulin is released from the pancreas over a given time in response to foods with low glycemic indices. Consequently, the body has more time to utilize the components for fuel rather than storing them as fat. One major exception to this rule is fructose, the simple sugar found in fruit, which has a very low glycemic index.
4. Be sure to consume adequate fiber.
The human GI tract cannot digest fiber thus it does not contribute calories and is passed as waste. It is vital to good health though. Inadequate dietary fiber leads to a sluggish GI tract, water retention, bloating, and the dreaded constipation. Fruits and leafy vegetables are excellent fiber sources in addition to being rich in vitamins, minerals, and antioxidants.
5. Eat the right fats.
Fats are important energy sources for bodybuilders. Fats contain 9 calories per gram, more than twice the amount found in carbohydrates and proteins. The key with fats is that you need to get the right fats. The hard training bodybuilder needs Omega-3 from Flax Oil or Fish. When selecting fats look for anything high in Omega3 fatty acids like salmon, and or use an essential fat supplement like flax seed oil or fish oil. Utilized right these fats can make your body utilize these for energy instead of fat depositing carbs.
6. Drink a lot of water!
I recommend a minimum of one gallon of water per day. Water aids the liver and kidneys in the detoxification of poisons and the elimination of wastes from the body. Without sufficient water, we become dehydrated. Our organs, including muscle, liver and kidney do not function optimally without enough water. Optimal kidney function leaves the liver free to perform fat burning. Fluid intake increase urination, it will also decrease overall water retention. Since we do not feel thirsty until we are already in a dehydrated state, it is best to drink water with sufficient frequency to prevent thirst. Gradually work up to a gallon a day, you will reap the benefits of your efforts almost immediately. If you are hydrated then you’ll have greater endurance to complete those high intensity hardcore workouts.
Take these six nutritional tips and try some different supplements to your bodybuilding program and take a new direction in optimal growth. Train hard! By Anita Ramsey CSCS, CSN, CFT, SPARQ www.anitaramsey.com
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