Food/Supplements Diet Diet, Supplements and Enhancers - Part III

[Syphoncom]

Also curious to see some evidence. Tempted to give it a go, but I'm not about to spend $$ on something that isn't going to help.

I've found studies that do indicate it raises testosterone levels by ~42%. But this isn't significant in relation to muscle mass. I'll link.

However,

There are claims that L-aspartate is a special type of mineral transporter for cations, such as magnesium, into cells. Magnesium aspartate has not been found to be more biologically effective when compared with other magnesium salts. There are also claims that L-aspartate has ergogenic effects, that it enhances performance in both prolonged exercise and short intensive exercise. It is hypothesized that L-aspartate, especially the potassium magnesium aspartate salt, spares stores of muscle glycogen and/or promotes a faster rate of glycogen resynthesis during exercise. It has also been hypothesized that L-aspartate can enhance short intensive exercise by serving as a substrate for energy production in the Krebs cycle and for stimulating the purine nucleotide cycle. An animal study using injected aspartate failed to find any evidence of a glycogen-sparing effect or any ergogenic effects whatsoever. A more recent double-blind human study of male weight trainers similarly found aspartate supplementation to have no effect, and another study of the effect of aspartate on short intensive exercise again found no effect. /L-aspartate/

http://pubchem.ncbi.nlm.nih.gov/summary/summary.cgi?cid=83887#x321

Furthermore (it appears this might be a debunking post now I've gotten on this tack),

ZMA (Zinc monomethionine and aspartate and Magnesium Aspartate) is also apparently useless:

The major findings of this study was that dietary supplementation of a commercially available ZMA supplement resulted in a non-significant 12–17% increase in serum zinc levels but did not appear to effect anabolic or catabolic responses to resistance training, body composition, or training adaptations. These findings do not support contentions that ZMA supplementation during training increases muscle mass and/or enhances training adaptations.

No change in body composition or performance led to these results.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129161/

I did find some studies however, supporting the use of creatine and beta-alanine supplementation,

Creatine plus beta-alanine supplementation appeared to have the greatest effect on lean tissue accruement and body fat composition.

http://www.ncbi.nlm.nih.gov/pubmed/17136944

In conclusion, despite a trend toward lower fatigue rates during 60 seconds of maximal exercise, 3 weeks of beta-alanine supplementation did not result in significant improvements in fatigue rates during high-intensity anaerobic exercise. However, higher training volumes and lower subjective feelings of fatigue in BA indicated that as duration of supplementation continued, the efficacy of beta-alanine supplementation in highly trained athletes became apparent.

http://www.ncbi.nlm.nih.gov/pubmed/19083385

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Personally, I only use whey protein and creatine, though I've been reading (which led to me looking at it as well) good things about beta-alanine. Happy to see something with zero or very minimal side effects that has a scientifically supported positive influence on muscle mass.

I think I'm in the camp of, diet+sleep with regular lifting being 99% of it, outside of other anabolic steroids.

 

[Shupe]

Personally, I only use whey protein and creatine, though I've been reading (which led to me looking at it as well) good things about beta-alanine. Happy to see something with zero or very minimal side effects that has a scientifically supported positive influence on muscle mass.

I think I'm in the camp of, diet+sleep with regular lifting being 99% of it, outside of other anabolic steroids.

Good post

I too only use a whey protein and creatine, all natural, no fillers. I've read similar on beta-alanine, which is quite widely used in most PWO's these days (from what I've seen).

 

[Nudgeme]

Running 60mg Anavar daily and 4ml a week Test ethen and have put on 6kgs of hard muscle and lost 4% body fat in 4 weeks with another 4 to go! all these natural test boosters are crap, you're never going to get gains from them. I have 3 aussie nutrition protein shakes a day, craze pre work out with a white lightning capsule and 10grams of creatine prior and post training and bcaa's intra workout.

Keep calorie intake low, protein intake high and have a good balance of natural sugars and clean carbs and you will have good gains. Do not complicate your nutrition because you will only confuse yourself, good luck.

 

[showdownhero]

You mentioned earlier you use it hey?

Do you cycle on and off or constant? And have you noticed any benefits?

Haven't been cycling but when I run out of my current batch I'll probably give it a rest for a couple of weeks (will have been taking constantly for a month by then). I've noticed a lot more morning wood and sex dreams than I am accustomed to. I've been taking it to aid fat loss (elevated testosterone is good for that right?), regardless strength gains have been solid, despite the fact I've been calorie deficient.

On an unrelated matter my energy levels had been low due to my calorie deficiency and I was thinking about chucking in the towel on fat loss for a couple of weeks as I can't afford to be lethargic with a couple of manic weeks at work coming up. Then I remembered my all time favourite energy booster... ginseng. Seriously this stuff is amazing, to anyone suffering low energy due to a cut ginseng will set you straight.

 

[Mofra]

Good post

I too only use a whey protein and creatine, all natural, no fillers. I've read similar on beta-alanine, which is quite widely used in most PWO's these days (from what I've seen).

I use whey protein & creatine as well as dextrose in PWO shakes.
Also take fish oil supplements and when I do get around to ordering more I'll put BCAAs in my water for sipping during a workout (noting I workout in the mornings).

 

[middy]

Speaking about diet, anyone care to post a typical day's meals or their meal plan? Always looking for new recipes/ideas

 

[Poetic Justice]

Bought casein (ON gold standard) over the weekend and had it for the first time last night. Couldn't believe the thickness of it! It';s like a dessert in itself!

 

[showdownhero]

I have used these, they helped a little.

http://www.yor.com/HEALTH/product.aspx?id=2

Lyle Mcdonald recommends Yohimbine, but being based in America it is readily available over there, and i doubt he can recommend any illegal substances.

Other supps that can help;

L carnite tartare, L Tyrosine but they aren't the silver bullet you are after, aren't we all!

What i started yesterday, something i have noted in another thread is Lyle Mcdonald's Rapid Fat Loss Diet.
I am doing about 1050 calories for 10-12 days. 840 cal from protein, 120 cal from carbs, 90 cal from fat. Its going to be brutal, because my protein intake remains the same it is muscle sparing and you're meant to burn body fat through creating such a large cal deficit with less fats and carbs. If you want more info let me know.

Pm me more info mate, I'm intrigued at the very least. What's your training frequency going to be when you're running such low cals?

 

[saj_21]

Pm me more info mate, I'm intrigued at the very least. What's your training frequency going to be when you're running such low cals?

I came here this morning for the update, as i finished up doing this last night a couple days shorter than ideal but needed some carbs for footy training tonight (that's the excuse anyway). After the first couple of days i added in more portein so my calories went up probably varied from 1200-1400. 260-270g of protein 20g of fat and 25g of carbs.

First off i hurt my ankle playing footy so any running was out the door. My training consisted of;

Week 1
Mon/Wed - 20 mins of HIIT stationary bike and ABS
Tues/Thurs/Sat - depletion workout
Walking - Sat/Sun 30-40 mins

Week 2
Mon - depletion workout
Wed - tension workout
Walked monday morning too 30-40 mins

Depletion workout - 60 sec rest between sets weight @ 60% 1 rep max
leg press 3 x 15
leg curl 3 x 15
Calf raise 3 x 15
chest or bench press 3 x 15
Machine row 3 x 15
Lat raise 3 x 15
bicep curl 2 x 15
tricep pushdown 2 x 15

Tension workout - 1-2 min rest between sets @ 70-85% 1 rep max
Leg press 2 x 6-12
leg curl 2 x 6-12
leg extension 1 or 2 x 6-12
seated leg curl 1 or 2 x 6-12
calf raise 3 or 4 x 6-12
cable row 2 x 6-12
incline or flat bench press 1-2 x 6-12
pulldown or chin up 2 x 6-12
lat raise 2 x 6-12
bicep curl 2 x 6-12
tricep pushdown 2 x 6-12

I weighed in at 85.0 kg Monday (the 3rd) morning, after 3 days i lost 2.5kg, then weight loss slowed down a little and flattened out but weighed in yesterday morning at 80.5kg. I had a carb refeed after my tension workout, meal included 200g of tuna, 100g of black rice, 250g of sweet potato, 300g of broccoli, 150 g of cauliflower then a couple of hours later 2 slices of toast with peanut butter and 40g of casein. Weighed in this morning at 81.0 kg. Will switch to a maitenance diet of 260g of protein, 190g of carbs, 50g of fat. Which is 2250 cals slightly under maintenance and will incorporate one day higher carb refeeds.

 

[showdownhero]

Would you recommend it?

 

[lysp]

Would you recommend it?

I wouldn't unless you have a good reason too.

It's pretty brutal. And wouldn't recommend it if you're doing any sport during it.

 

[saj_21]

Would you recommend it?

Definitely if you want to loose body fat quickly, its hard if you haven't done low carb before but doable. It is not something you can do on a regular basis and there is a whole range of protocols and calculations required. If you want to do it i would suggest buying the book and read it a couple of times, i think the ebook is $30.

 

[saj_21]

I wouldn't unless you have a good reason too.

It's pretty brutal. And wouldn't recommend it if you're doing any sport during it.

It's worth a try if you want to give it a go. But agree, i only had the chance to do it because i had the long weekend off footy and didn't do any footy training.

 

[Syphoncom]

.

 

[saj_21]

Might be the lighting, but I don't really notice too much of a difference. gj either way though. I wouldn't have expected a massive difference though, because I've had mates on IF not eating every 3rd day, and it still takes a while before the results really show. And judging by those pics that's slightly leaner than myself, but I have a bit more separation on the pecs towards the neck, and no belt.

I'm pretty much resigned to the fact it's largely genetics that give you that =/

Yeah i wasn't expecting a huge change aestheticly after all it was only 9 days of low carb, i certainly felt leaner and the abs a bit tighter. I did lose 4.5 kg though, but have to wait and see how much i regain with an increase in carbs. I am definitely working on building the chest and getting the separation going.

 

[evo]

Tried Musclepharm's Assault for the first time today. It doesn't get you bouncing off the walls like the old Jack3d with DMAA did, but it certainly gets you up and about and feeling good.

Only had one scoop but admitedly been off PWO for 6 weeks or so, so that would've helped a bit. Really impressed, it is probably the best PWO I've tried so far.

 

[Shupe]

Tried Musclepharm's Assault for the first time today. It doesn't get you bouncing off the walls like the old Jack3d with DMAA did, but it certainly gets you up and about and feeling good.

Only had one scoop but admitedly been off PWO for 6 weeks or so, so that would've helped a bit. Really impressed, it is probably the best PWO I've tried so far.

I used assault as my last PWO. I liked it and, like you said, doesn't have you wanting to chew your own face off. I use my PWO as more of a 'focus' thing, so I went off assault and tried something new which doesn't come with the 'pumped up' effect.

 

[evo]

I used assault as my last PWO. I liked it and, like you said, doesn't have you wanting to chew your own face off. I use my PWO as more of a 'focus' thing, so I went off assault and tried something new which doesn't come with the 'pumped up' effect.

looking at the ingredients, it has all the stuff that actually has some scienfific backing: citruline malate, beta alanine, creatine and some BCAAs.

Also got L-Arginine., L-Glutamine and L-Tyrosine which are bit more dubious but might be useful.

I think it is the most complete one I've come across.

 

[Bobby P]

Still got a full tub of Jack3d the orignal shit in my draw at work. Used it once and have not been game to give it a go again. One day!

 

[Shaxx Attaxx]

Apparently Black bombs gets you going pretty well. ****s with your emotions like a good pre workout should.

 

[showdownhero]

Haven't been cycling but when I run out of my current batch I'll probably give it a rest for a couple of weeks (will have been taking constantly for a month by then). I've noticed a lot more morning wood and sex dreams than I am accustomed to. I've been taking it to aid fat loss (elevated testosterone is good for that right?), regardless strength gains have been solid, despite the fact I've been calorie deficient.

On an unrelated matter my energy levels had been low due to my calorie deficiency and I was thinking about chucking in the towel on fat loss for a couple of weeks as I can't afford to be lethargic with a couple of manic weeks at work coming up. Then I remembered my all time favourite energy booster... ginseng. Seriously this stuff is amazing, to anyone suffering low energy due to a cut ginseng will set you straight.

Had my last serve of DAA yesterday and I'm kinda relieved to be honest. Whilst I definitely think it has performance enhancing qualities it's ****ed my sex drive and excuse the crudeness but I haven't been able to orgasm properly for the last 2 weeks.

When I say not orgasm properly I mean achieve the same level of pleasure. Both with and without a companion.

Can't wait for a fulfilling fap!

 

[mcuzzy]

Mesomorph, 1,3 dimeth, 1MR, craze etc. are all ****ed never taking them again. I never took lots, just 1/3 scoops once or twice a week. Eventually I felt like I was losing it. An acquaintance of mine took whole scoops and he was feeling some bad effects after a while, anxiety bordering on paranoia. They weren't ****ing around when they made that stuff and I'm glad they changed the formula.

 

[Bazzar]

Anyone had experience/used Cissus?

 

[weekend at bernies]

Hey Guys,
I am after some of your expertise. I joined up at the gym bout year and a half ago now, i have lost 30kg to date.. I used to do all cardio, no weights.. About 3 months ago now i really started to get into the weights. I was wondering if there were any supplements you would suggest to really help try and put on some muscle. I am worried that i will take the wrong thing and start to put the weight back on, as i am still trying to lose weight/fat.

I have only tried the oxyelite before and thinking of getting some more, now that it is back on the shelf. Could you guys reccomend anything to take with it or something else completely??

 

[lysp]

Hey Guys,
I am after some of your expertise. I joined up at the gym bout year and a half ago now, i have lost 30kg to date.. I used to do all cardio, no weights.. About 3 months ago now i really started to get into the weights. I was wondering if there were any supplements you would suggest to really help try and put on some muscle. I am worried that i will take the wrong thing and start to put the weight back on, as i am still trying to lose weight/fat.

I have only tried the oxyelite before and thinking of getting some more, now that it is back on the shelf. Could you guys reccomend anything to take with it or something else completely??

Best thing to do is get your diet 100% on track.

Oxyelite if you're not super-lean (under 10% body fat - abs fully showing), is basically useless, especially if your diet isn't great. Also the main ingredients used by it are now illegal in australia, so if they are selling it on a shopfront, it'll have the main (working) ingredients swapped out with some some other stuff that doesn't really work. The only real things that work in terms of fat loss, etc are DMAA, yohimbine and ephadrine - all are illegal in Aus and will get siezed by customes if you try and import something containing them.

Best bet is keep your eating and training consistent.

Only supps that i'd normally recommend:
- protein powder (if you're not eating enough meat)
- multi vitamin
- fish oil

Main thing that will put on muscle are: enough protein, a calorie surplus and constantly increasing the weights you are lifting.