What Supplements to Take?
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What Supplements to Take? - 6/20/2003 11:08:56 AM
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twigy
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Hello, I am around 5' 2 and weigh around 95 pounds. I am rather skinny and have been working out to gain weight. I was wondering what supplements/how much I should take. I am currently having designer protein after my workouts and thats all. Any help would be appreciated. 
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RE: What Supplements to Take? - 6/20/2003 11:19:01 AM
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JC
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From some of the info I' m finding on this forum, I' d have to say that first of all, look at your total caloric intake. Are you eating enough real food? Don' t think that you automatically need to start jamming down supplements and that can take the place of actual eating. You need to eat 6-7 times a day, quality foods. This is how you will gain muscle mass along with heavy lifting. If you are eating the necessary amount of calories, then you add your supplements. Your total caloric intake should be around 3000-3500 per day. Don' t be afraid to eat a higher quantity of essential fats either. Although clean eating is a cornerstone to a quality mass program, if your metabolism is hyperactive, you can get too clean and actually stall progress.
Basically---> EAT
(in reply to twigy)
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RE: What Supplements to Take? - 6/20/2003 12:04:41 PM
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Twin Peak
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Twigy, I am assuming you are female, yes?
JC basically gave you some good advice. However where he got that calorie total from, is beyond me. If you are eating 3000+ calories at 95 pounds god help you.
That said, you do need to eat, to gain. I' d hold off on supps for a bit, and get your training and diet in gear.
Good averages are 1.5 grams of protein per pound of bodyweight. Also 20 calories per pound (or 1900 kcals for you) is a good start. I' d not get more than 22 x BW, or most of your gains will be fat.
6-7 meals is a bit much. But 5 meals a day works nicely. Each meal should have enough protein (30g) so that you get your 150 a day.
The rest will sort of fall into place.
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(in reply to twigy)
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RE: What Supplements to Take? - 6/20/2003 12:48:57 PM
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Robboe
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Yeah, what he said.
Plus a multi-vitamin/mineral, sans iron.
(in reply to twigy)
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RE: What Supplements to Take? - 6/20/2003 12:53:59 PM
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Twin Peak
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Rob, why no iron.
Oh, I forgot to add that whey postworkout is good, but you definitely should add a carb source. You can find dextrose pretty cheap ($1-2) a pound. Dextrose is just a sugar, but its the best sugar to use post workout. A could rule of thumb for you would be 30-40 grams of whey and twice as much dextrose.
_____________________________
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Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
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(in reply to Robboe)
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RE: What Supplements to Take? - 6/20/2003 1:07:25 PM
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Robboe
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Good point.
If she' s a she, iron would be decent.
(in reply to twigy)
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RE: What Supplements to Take? - 6/21/2003 6:29:09 AM
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Robboe
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Gradually build up to that over a few weeks though.
If you step straight into that calorie level, chances are you' ll add unwanted fat. At your weight and since you' re " skinny" , chances are you also have a metabolism that can cope with it, but still to be on the safe side.
(in reply to twigy)
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RE: What Supplements to Take? - 
She is a she! 
