Best supplements or stacks for beginners.

  • OCreality3

    Posts: 9

    Sep 29, 2011 10:35 PM GMT
    I Have been lifting for about 2 years now and have made good progress ( gained 15-20 pounds). But in the last 3 months I have noticed a plateau and haven't increased size or weight. I have a good diet ( five small meals a day, high protein) and I work out 4-5 times a week for an hour or more. What can I take as far as a supplement or stack to start seeing results?
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    Sep 30, 2011 12:48 AM GMT
    A creatine and NO3 pre-workout, a BCAA intra-workout, and a recovery post-workout if you want. Bodybuilding.com would be a better site to research sups.
    If your diet is on point it shouldn't really be a problem though. Might need to look at changing up your routine or if you're getting the right amount of sleep.
  • ryno

    Posts: 105

    Sep 30, 2011 12:58 AM GMT
    It sounds at this point you need to up your calories. Even though supplements aren't required for this, they can be more convenient. Just a basic protein powder would work for now; immediately after your training. Mix with skim milk for more calories (assuming you're not lactose intolerant). This should be in addition to the diet you are on now.
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    Sep 30, 2011 1:08 AM GMT
    I think it's great that you're thinking of diet first when hitting a plateau. I agree that increases your food intake could really help you out. It's really hard to eat clean/healthy and gain weight/mass but it can be done but I suggest you drink a ton of milk. If you can stomach a gallon a day, that'll definitely put mass on you. Yes, you'll gain fat that you'll have to lose later but it can be done. I'd also suggest you think about your routine. I've used a good linear progression program before with a lot of success. You can google Wendler or Whole9 PTP. Both are really good.

    "And folks, for weight-gaining purposes, "eating clean" is not a useful concept. Big Macs are." -- Mark Rippetoe
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    Sep 30, 2011 3:40 AM GMT
    It's not just about eating protein, but the timing of it as well.

    I like to drink my protein shake(ON whey with milk + a splash of V8 100% fruit for yummy goodness!) right after a work out, when protein synthesis is highest. I'm not too big on supplements other than whey/casein.

    Oh if you're lactose intolerant, get some of those lactose pills. They work wonders! (use two if you're very intolerant like I am!)

    But the basic idea for weight/size gain is more eating more calories.
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    Sep 30, 2011 3:41 AM GMT
    Hey bud, start taking superpump about 30-45 min before your workout... you'll notice gains within the first two weeks.
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    Sep 30, 2011 3:52 AM GMT
    This isn't my area of expertise, but you might try looking at the type of protein supplement you are taking, if you are taking one. I believe that whey protein isolate has the most protein per serving.

    I'm not sure how we got off on the lactose intolerance tangent, but whey protein isolate also has very little lactose in it. It's the only kind I can take. The enzyme pills don't work for me.