which supplements

[mbugg4]

with so many supplements around today i would like a bit of advice but first i will tell you my workout plan
i do 6 days traing 3 days cv 3 days weights splitting musle groups on the weights i do 3 sets of 12 reps uping the weight when 2 sets 12 are achived
my goal is to lose my fat which was sitting around 25% about 3 weeks ago and also bulk up a little bit while toning up as well i thought i would see a differance after 3 weeks but i dont seem to see anything but they say you are always the last to see
what supplements are best to achive my goals ie creatine protean fat burners or any all in one formulas
hope you can help this lost puppy
cheers michael

[I. Kay]

Good God, man, take the time to write properly! I had a hard time making out half of your sentences!

Anyway ( [img]smile.gif[/img] ) stick to protein powders (like whey, casein) and try creatine if you'd like. They're good ones that are very popular.

Also make an effort to keep track of your diet. Protein, fat and carbs have a LOT to do with muscle gain and weight loss!

[Johnka]

Here is a chart from an excellent article summarizing the most to least effective supplements for various purposes, taken from Krieder et al., Sports Nutrition Review Journal. 1 (1):1-44, 2004.

[Q.]

I wanted to print that article when I get to work tomorrow but, just glancing at the portion that you copy/pasted, I question one already. Zinc/magnesium aspartate is listed in the "too early to tell" category. I believe that I have felt definite effects of taking my own version of ZMA, i.e., taking the components separately. Without describing these effects too graphically, I have experienced what appears to be an increase in testosterone production. Sleeping very soundly seems to be an added benefit but I don't know the connection with the T.

[cward76]

HMB effective in untrained individuals, and possibly effective in trained individuals? I am having a hard time believeing that. Seems like I have read multiple articles saying HMB did not work. I tried HMB along time ago and it did not do a thing for me. I know the latter is anecdotal, but it made sense after reading the articles that said the stuf was junk.

Any thoughts?

[Johnka]

Originally posted by Quercus:
I believe that I have felt definite effects of taking my own version of ZMA, i.e., taking the components separately. Without describing these effects too graphically, I have experienced what appears to be an increase in testosterone production. Sleeping very soundly seems to be an added benefit but I don't know the connection with the T.

I also enjoy my ZMA [img]smile.gif[/img] Here is how the article defined "Too Early To Tell"

Supplements that the theory may make sense but there is insufficient research to support the use at this time.

Here is what they said specifically about ZMA:

Zinc/Magnesium Aspartate (ZMA). ZMA
formulations have recently become a popular
supplement purported to promote anabolism
at night. The theory is based on studies
suggesting that zinc and magnesium
deficiency may reduce the production of
testosterone and insulin like growth factor
(IGF-1). ZMA supplementation has been
theorized to increase testosterone and IGF-1
leading to greater recovery, anabolism, and
strength during training. In support of this
theory, Brilla and Conte 125 reported that a
zinc-magnesium formulation increased
testosterone and IGF-1 (two anabolic
hormones) leading to greater gains in strength
in football players participating in spring
training. While these data are interesting,
more research is needed to further evaluate
the role of ZMA on body composition and
strength during training before conclusions
can be drawn.

I've yet to be able to find the original or abstract of Brilla & Conte's article. I remember it being referenced everywhere, but it's not on medscape, and the pdf link that is sometimes posted is dead. At any rate, it would be nice to see more than one study on it. But I'll continue taking ZMA, if for nothing else than the great dreams.

[Johnka]

Originally posted by cward76:
HMB effective in untrained individuals, and possibly effective in trained individuals? I am having a hard time believeing that. Seems like I have read multiple articles saying HMB did not work. I tried HMB along time ago and it did not do a thing for me. I know the latter is anecdotal, but it made sense after reading the articles that said the stuf was junk.

Any thoughts?

I know that HMB had a bad rep a couple of years ago, but the newer studies are breathing new life into it. I think before it was prohibitively expensive, and to take the appropriate dose would be big $$.

John Berardi reported on HMB from an abstract presented at last year's ACSM annual conference. He said that "while everyone here hates HMB, I've reported before that it still does offer some benefit in terms of reducing soreness and muscle damage. Here I am to say the same thing..."

Here is a good article about HMB article by Brian Haycock that give a little more detail:
http://www.musclemonthly.com/article...wz-it-work.htm

[massive member]

i've never tried hmb and it really doesnt interest me but it got a bad rap right off the bat when bill phillups described it as "feels like deca."