BodyBuilding-Advice and Discussion - Page 68 - Zilvia.net Forums | Nissan 240SX (Silvia) and Z (Fairlady) Car Forum

Homer_Simpson · 01-29-2014, 09:38 PM

Agreed with both of these. Happy lifting guys.

Quote:

Originally Posted by antigravity

Some random thoughts that I have gained in regards to training the past 13 years...
-there's more than one way to skin the cat
-absolutes are for dummies
-You're not Ronnie Coleman, nor a pro...so stop trying to mimic their poundages. Their abuse of hormones sets themselves in a league so far apart from mortal man that you would be a fool to disillusion yourselves thinking you need to bench press 400 pounds. Even if you were to bench press 400 pounds, your chest would still be flat as a 10 year old girl's chest. In fact, all you've done is strengthen and conditioned your tendons and ligaments, not the growth or hypertrophy of your muscle. And FYI...pros shoot promotional videos for that purpose...as a promotion to glamorize what fans want to see..Beasts in training. But is that how they train day to day? No.
-Use the lightest weight for the greatest amount of force to establish mind-muscle connection
-Is it always applicable to use full ROM? No
-Is it always efficacious to not cheat on your movements? No
-Your best weapon is intuition. If you are curling 130 pounds on a barbell curland your intuition tells you that you are stimulating your shoulders and lower back, more than likely...your intuition is right.
-If you're training your bis and you don't have a pump in your bis., you're doing something wrong.
-Pump isn't everything, but it is very indicative of how effective your mind muscle connection is
-You train with your mind..not your balls. You only use your balls when it applies to your effort...not your methodology

Quote:

Originally Posted by antigravity

I already answered this. a supplement is nothing more than what the word infers...to supplement your pre-existing diet. If you are hitting your macros (Protein, fats, carbs), then no. However, there are exceptions to the rule. For example, the only time I would take aminos is during a cutting phase, LISS cardio first thing in the morning or even HIT cardio as taxing as that may be during a calorie deficit. I've literally experimented sipping on BCAA's through out the day, during training for months and tubs of aminos on end... did it attribute to my gains? In my personal opinion, no. I believe it's more important to consume whole foods and hydrate yourself with plenty of water. Save your money. If you want to spend money....spend it on legit gear that will actually have identifiable gains.

GabeS14 · 01-30-2014, 02:29 PM

I think anyone that want's to look like Coleman or anything similar... has issues...and really really trying to prove something for the wrong reasons..lol
oh and doesn't have the slightest idea of the general perception of what the public thinks of people that look that extreme.
and yes this is just a personal opinion... same goes for Females that wanna look like square face dudes... FIT/strong and massively huge bulky are 2 totally different things.

Homer_Simpson · 02-01-2014, 01:31 AM

To each his own man. What I see as decent might be completely inadequate to someone else. Just be happy with how far you have improved.

Quote:

Originally Posted by GabeS14

I think anyone that want's to look like Coleman or anything similar... has issues...

WISH ONE · 02-03-2014, 09:20 AM

Nothing comes close to whole food and supplements are supplements not replacements.
You may get an extra 1-2% squeeze in performance from BCAA or beta alanine, etc.
There are a ton of supps with solid research and depeding on your goals they may be worth it, but nothing is magic and nothing will replace whole food.

zeitgeist · 02-19-2014, 12:07 PM

1. Clean Eating
2. Good Form
3. Intensity w/ Consistency

RESULTS

Favorite Workout now:

Barbell T-Bar Row

Gnnr · 02-19-2014, 06:06 PM

Quote:

Originally Posted by zeitgeist

Favorite Workout now:

Barbell T-Bar Row

Haha, really? I did some this morning. Really the only thing I do for the mid back that gets me results. Did 4x10 on 2 plates trying to work my way back to 4.

Hitting the gym 3 times a week early morning as its only time I can do it. Going to try 5 times a week next week so that I can get used to getting up early and hit more muscle groups.

GabeS14 · 02-20-2014, 04:21 PM

Did some research last night on Lat pulldowns:

I always did it with straight seated posture.

Some friends would go behind the head and we all know that can be injury prone.

90% of the people I talk to say to lean back and pull the bar towards your nipple line and that always seemed wrong.

I found out that leaning back pulling towards nipples works Trap's more.
keeping as straight up as possible more like a natural hang pull-up works the Lat's a lot more.

If you can find a split cable Lat pull down machine is the best.
it'll give you 100% Lat workout keep straight posture and keep the head straight and pull through the middle/sides of your head and pull "with the elbows"

I remember when I was in the Corps, I got up to 40+ pullups by doing Lat pull downs in that manner trying to go way above my body weight.I weighed 170lbs at the time and I would do 240lbs Pull downs.

***FaLKoN240*** · 02-20-2014, 06:05 PM

Quote:

Originally Posted by GabeS14

If you can find a split cable Lat pull down machine is the best.
it'll give you 100% Lat workout keep straight posture and keep the head straight and pull through the middle/sides of your head and pull "with the elbows"

What does this machine look like? I know the 24 hour by my house has a shit ton of machines, but I can't imagine what this one looks like.

zeitgeist · 02-20-2014, 06:18 PM

Quote:

Originally Posted by Gnnr

Haha, really? I did some this morning. Really the only thing I do for the mid back that gets me results. Did 4x10 on 2 plates trying to work my way back to 4.

Hitting the gym 3 times a week early morning as its only time I can do it. Going to try 5 times a week next week so that I can get used to getting up early and hit more muscle groups.

Yea me too. My back has never been more sore. Got up to 5 plates but at 5 reps for each hand in front. I have to turn on one of my fav songs for that set lol

Quote:

Originally Posted by GabeS14

Did some research last night on Lat pulldowns:

I always did it with straight seated posture.

I found out that leaning back pulling towards nipples works Trap's more.
keeping as straight up as possible more like a natural hang pull-up works the Lat's a lot more.

I remember when I was in the Corps, I got up to 40+ pullups by doing Lat pull downs in that manner trying to go way above my body weight.I weighed 170lbs at the time and I would do 240lbs Pull downs.

Little confused by this. So is it better to lean back or sit straight up?

And dayum 40+ is a feat. I feel like Ive plateaued at 25

GabeS14 · 02-20-2014, 07:25 PM

Quote:

Originally Posted by FaLKoN240

What does this machine look like? I know the 24 hour by my house has a shit ton of machines, but I can't imagine what this one looks like.

Ill take a picture tonight:

GabeS14 · 02-20-2014, 07:27 PM

Quote:

Originally Posted by zeitgeist

Little confused by this. So is it better to lean back or sit straight up?
And dayum 40+ is a feat. I feel like Ive plateaued at 25

Depends which muscle you are trying to hit, if you wanna hit 100% or closest to 100% Lats, then do straight sitting up in front.

If you wanna hit Traps, then lean back and pull to nipple line.
And yeah, I would do The "Seal pull up workout" in the mornings.
a pyramid of sets from 1/2/3/4/5/6/7/8/9/10 then back to 10/9/8/7/6/5/4/3/2/1 pullups
and when I hit back I would always max out my Lat pull downs, took 3-4 months to reach that.
When I did 220-240 lbs Lat pull down, then did a pull up t only 170lbs, I would fly up to the bar like I weighed 10 lbs lol.
Basically if you can do 6-8 really heavy lats.... pull ups will start feeling like nothing. as long as you completely relax you body, it should be straight dangling and no swinging and dont stiffen your body either.Only use your Lat muscles.
I guess weighted pull ups would work the same!

GabeS14 · 02-21-2014, 06:28 PM

Quote:

Originally Posted by FaLKoN240

What does this machine look like? I know the 24 hour by my house has a shit ton of machines, but I can't imagine what this one looks like.

Godammit resizing on photobucket isn't working.. it still shows massive on my screen. hope you can tell what machine it is..
on the one with the wide bar, you just replace it for 2 handles so one goes on each side of your head instead of going in front of your head.

zeitgeist · 02-21-2014, 09:29 PM

ok thanks. I re-read your original post as well. I get the words traps and lats mixed up for some reason

GabeS14 · 02-25-2014, 02:24 PM

This is not a for sale thread, please stop?

Ramonesfreak2010 · 03-08-2014, 06:48 AM

I know I don't look as muscular as most of you guys on here, but I started using weights in June. In high school I used to be around 190, but all chubby and no muscle. lol End of 2011, I hit 200+ and kept growing. Girlfriend (at the time), making good money, and my dad passing away led me to eat and grow. I was 240lbs of PURE fat and I felt disgusting. I was always laying down and in the summer I would get really bad headaches that wouldn't go away unless I ate.

January 2013: 240lbs
March 9, 2014: 196lbs

I am looking to get down to 170 (End on May possibly), so I can eat on a caloric surplus and actually put muscle. It may not look much, but I have definitely gotten stronger. I gain weight SUPER quick, so therefore, I believe things will be on my side when I put on some weight while lifting and eating clean (I don't believe a "dirty bulk" would work for me).

future · 03-08-2014, 08:27 AM

Do you guys do you own workouts or follow something?

I've been working out for 6 years and have not seen legit gains in appearance or weight in a while. 9 months ago i finally started taking protein and started following a bunch of online workouts. I eat a ton of food (try my best to stay "healthy") and i run a couple times a week too. I've been hovering at 177-182 for as long as i can remember. I've tried new workouts and everything

oh and by the way i started working out at like 112lbs, is it possible that I'm at my body's natural limit without supplements?

redline racer510 · 03-08-2014, 08:29 AM

Forgive my newbosity but wtf is eating "clean"?

93_ProjectS13 · 03-08-2014, 09:42 AM

Quote:

Originally Posted by redline racer510

Forgive my newbosity but wtf is eating "clean"?

Basiclly no fast food. No soda at all. Mostly whole foods. Like chicken,rice,sweet potatoes,veggies.

But it also depends on what your trying to do like gain or cut or juat be healthy.

Gnnr · 03-08-2014, 06:31 PM

Quote:

Originally Posted by future

Do you guys do you own workouts or follow something?

I've been working out for 6 years and have not seen legit gains in appearance or weight in a while. 9 months ago i finally started taking protein and started following a bunch of online workouts. I eat a ton of food (try my best to stay "healthy") and i run a couple times a week too. I've been hovering at 177-182 for as long as i can remember. I've tried new workouts and everything

oh and by the way i started working out at like 112lbs, is it possible that I'm at my body's natural limit without supplements?

If you're not gaining you're not eating enough, doing too much cardio or both. Count your calories. Buy a food scale and start measuring your food intake. I started on Riptoe and had a body building friend develop a program for me once I grew out of it.

Gnnr · 03-08-2014, 06:33 PM

Quote:

Originally Posted by redline racer510

Forgive my newbosity but wtf is eating "clean"?

For me its not eating junk food, no soda or juice, nothing greasy (fried), and low carb diet...and I stick to complex carbs as much as possible. Having a good amount of greens, water (crystal light FTW), using healthy oils and such.

future · 03-09-2014, 10:46 AM

Quote:

Originally Posted by Gnnr

If you're not gaining you're not eating enough, doing too much cardio or both. Count your calories. Buy a food scale and start measuring your food intake. I started on Riptoe and had a body building friend develop a program for me once I grew out of it.

Believe me I eat a ton, I've been told I have worms. I ddon't think it'sppossible for me to eat more lol. Maybe is cause I'm not eating clean? And right?

Or too much cardio? I run like 3 days in a row, in the gym 4 days (each day has some cardio) , and I play basketball like 2 times a week. And yes all that in one week, plus working in a warehouse so kinda lifting heavy things all day.

Also I find Iit weird that 9 months ago when I started running I started working out legs, I show lots of progress and constantly sore. But again I still hover around the same weight

word sux · 03-09-2014, 07:48 PM

Just switched from milk to almond milk so I can finally cut dairy out of my diet. Gotta say I really like the unsweetened vanilla almond milk. Good stuff

Sent from my SCH-I535 using Tapatalk 2

ballr858 · 03-09-2014, 09:39 PM

If you guys need supplement advice I'd be glad to help. I run an online supplement store www.nutra-storm.com and have pretty good knowledge on most products out there. I'll even give you coupon codes for cheaper prices

Kaizen. · 03-20-2014, 01:33 PM

Quote:

Originally Posted by future

Believe me I eat a ton, I've been told I have worms. I ddon't think it'sppossible for me to eat more lol. Maybe is cause I'm not eating clean? And right?

Or too much cardio? I run like 3 days in a row, in the gym 4 days (each day has some cardio) , and I play basketball like 2 times a week. And yes all that in one week, plus working in a warehouse so kinda lifting heavy things all day.

Also I find Iit weird that 9 months ago when I started running I started working out legs, I show lots of progress and constantly sore. But again I still hover around the same weight

Doing waaay too much cardio. Up the calories and rest days. Lift heavy, eat heavy. Don't skip breakfast and meals before bed.

PeaceOnesxWai · 03-20-2014, 08:29 PM

So a few pages back someone recommended Jim Stoppani shortcut to shred, i started looking into it and got on the whole program. I liked the workouts and all but when I took the recommended supplements I felt like sh!t during my workouts... I went through 5 weeks like that. 2 times I almost threw out/blacked out and a good amount of times i felt out of breathe and fatigue. The 5th week I started playing around with the supplements to see what was the reason of all this, i concluded it was the high dosage of yohimbee and once I eliminated that from my pre-workout I was back on top of my game again.
I started this workout plan at 18% body fat, I am now at 10-11%. Im pretty happy with the results in such short time but it was hell I had to go through even though I kinda half assed it the first 5 weeks. Now that I found out what was killing my workout, Im sure I can cut a bit more and carry no stomach fat =)

93_ProjectS13 · 03-20-2014, 08:56 PM

Nice! Glad it worked out for you. Over the years I've had the same experience with supps. My conclusion is. All pre workouts are the same, just some last a tad longer... I usually buy what's on sell. Now protein , unless ur a bodybuilder any whey protien is good. I also take my bcaa before and after I lift. And that all the supps I take. Besides that eat ur whole foods and enjoy ur gains!!!

Muscle is made in the kitchen.

zeitgeist · 03-20-2014, 08:58 PM

Quote:

Originally Posted by word sux

Just switched from milk to almond milk so I can finally cut dairy out of my diet. Gotta say I really like the unsweetened vanilla almond milk. Good stuff

Sent from my SCH-I535 using Tapatalk 2

Ive cut 90% of dairy out of my diet and my skin looks and feels so much better!

Quote:

Originally Posted by PeaceOnesxWai

So a few pages back someone recommended Jim Stoppani shortcut to shred, i started looking into it and got on the whole program. I liked the workouts and all but when I took the recommended supplements I felt like sh!t during my workouts... I went through 5 weeks like that. 2 times I almost threw out/blacked out and a good amount of times i felt out of breathe and fatigue. The 5th week I started playing around with the supplements to see what was the reason of all this, i concluded it was the high dosage of yohimbee and once I eliminated that from my pre-workout I was back on top of my game again.
I started this workout plan at 18% body fat, I am now at 10-11%. Im pretty happy with the results in such short time but it was hell I had to go through even though I kinda half assed it the first 5 weeks. Now that I found out what was killing my workout, Im sure I can cut a bit more and carry no stomach fat =)

Supplements effects are different for everyone and we all have our own preferences. Sucks you went through 5 weeks of that. you should have posted earlier and i guarantee someone would have mentioned to try something else

Congrats on the dramatic body fat cut though!!!

Cutting is going to start getting alot more difficult the lower in fat percentage you go though. Good luck!

Quote:

Originally Posted by 93_ProjectS13

Nice! Glad it worked out for you. Over the years I've had the same experience with supps. My conclusion is. All pre workouts are the same, just some last a tad longer... I usually buy what's on sell. Now protein , unless ur a bodybuilder any whey protien is good. I also take my bcaa before and after I lift. And that all the supps I take. Besides that eat ur whole foods and enjoy ur gains!!!

Muscle is made in the kitchen.

Id have to disagree slightly with both statements. Different Preworkouts cater to different preferences, because like I said not everyone is the same. Some people like their face to tingle like crazy and others dont want that but instead prefer just the focus.
Protein is the same. Different amount of carbs, BCAA, etc. which cater to different people. Be careful about buying whats cheapest. A ton of shitty proteins using subpar ingredients

GabeS14 · 03-21-2014, 02:44 PM

Quote:

Originally Posted by Kaizen.

Doing waaay too much cardio. Up the calories and rest days. Lift heavy, eat heavy. Don't skip breakfast and meals before bed.

Yessir, when I was 21yo, I was trying to gain, eating a lot and supplementing, I would tone but never gain.. because I played basketball 3 times a week and did cardio the others... once I cut cardio out, I started finally gaining.if you want to gain and improve cardio workouts like crossfit will help.heavy weights but constant movement keeping your heart rate elevated.. its still cardio but lifting weights at the same time..

It's very hard to gain and tone at the same time.. unless your using certain steroids...
or if you are a workout freak..with 100% clean diet and eating habits.

do one, then the other is the common idea..

mothon · 03-22-2014, 03:26 AM

Quote:

Originally Posted by word sux

Just switched from milk to almond milk so I can finally cut dairy out of my diet. Gotta say I really like the unsweetened vanilla almond milk. Good stuff

Sent from my SCH-I535 using Tapatalk 2

I did the same thing. I just use the regular almond milk. I do still eat dairy on occasion. If I make a sandwich I still put cheese on eat. Same thing with omelets.

mothon · 03-22-2014, 03:33 AM

Quote:

Originally Posted by future

Believe me I eat a ton, I've been told I have worms. I ddon't think it'sppossible for me to eat more lol. Maybe is cause I'm not eating clean? And right?

Or too much cardio? I run like 3 days in a row, in the gym 4 days (each day has some cardio) , and I play basketball like 2 times a week. And yes all that in one week, plus working in a warehouse so kinda lifting heavy things all day.

Also I find Iit weird that 9 months ago when I started running I started working out legs, I show lots of progress and constantly sore. But again I still hover around the same weight

I was the same way when I was your age. Im 5'11.5" and I was around 145 pounds it took me 2 years to get to 168. I was able to get there buy eating a ton and lifting heavy. I was also playing basketball 3-5 days a week. How long are you running for? I would cut out the running and use that time to lift.

01-30-2014, 02:29 PM	#2012
GabeS14 Post Whore! Join Date: Dec 2005 Location: Sin City Las Vegas Posts: 4,521 Trader Rating: (27) Rides Gallery: GabeS14 Feedback Score: 27 reviews	I think anyone that want's to look like Coleman or anything similar... has issues...and really really trying to prove something for the wrong reasons..lol oh and doesn't have the slightest idea of the general perception of what the public thinks of people that look that extreme. and yes this is just a personal opinion... same goes for Females that wanna look like square face dudes... FIT/strong and massively huge bulky are 2 totally different things. __________________ E92 M3 19" wheels for sale///JWT Cams and Springs +30whp for sale... cheap.

02-03-2014, 09:20 AM	#2014
WISH ONE Post Whore! Join Date: Aug 2006 Location: orange county ca Posts: 2,738 Trader Rating: (13) Feedback Score: 13 reviews	Nothing comes close to whole food and supplements are supplements not replacements. You may get an extra 1-2% squeeze in performance from BCAA or beta alanine, etc. There are a ton of supps with solid research and depeding on your goals they may be worth it, but nothing is magic and nothing will replace whole food. __________________ PARTING/SELLING MY COUPE. PM ME.

02-20-2014, 04:21 PM	#2017
GabeS14 Post Whore! Join Date: Dec 2005 Location: Sin City Las Vegas Posts: 4,521 Trader Rating: (27) Rides Gallery: GabeS14 Feedback Score: 27 reviews	Did some research last night on Lat pulldowns: I always did it with straight seated posture. Some friends would go behind the head and we all know that can be injury prone. 90% of the people I talk to say to lean back and pull the bar towards your nipple line and that always seemed wrong. I found out that leaning back pulling towards nipples works Trap's more. keeping as straight up as possible more like a natural hang pull-up works the Lat's a lot more. If you can find a split cable Lat pull down machine is the best. it'll give you 100% Lat workout keep straight posture and keep the head straight and pull through the middle/sides of your head and pull "with the elbows" I remember when I was in the Corps, I got up to 40+ pullups by doing Lat pull downs in that manner trying to go way above my body weight.I weighed 170lbs at the time and I would do 240lbs Pull downs. __________________ E92 M3 19" wheels for sale///JWT Cams and Springs +30whp for sale... cheap.

02-25-2014, 02:24 PM	#2024
GabeS14 Post Whore! Join Date: Dec 2005 Location: Sin City Las Vegas Posts: 4,521 Trader Rating: (27) Rides Gallery: GabeS14 Feedback Score: 27 reviews	This is not a for sale thread, please stop? __________________ E92 M3 19" wheels for sale///JWT Cams and Springs +30whp for sale... cheap.

03-08-2014, 08:29 AM	#2027
redline racer510 Zilvia FREAK! Join Date: Dec 2007 Location: EARFF(earth for you idiots) Posts: 1,072 Trader Rating: (1) Feedback Score: 1 reviews	Forgive my newbosity but wtf is eating "clean"? __________________ WARNING: User has a low tolerance for stupidity. Post at your own risk.

02-19-2014, 12:07 PM	#2015
zeitgeist Zilvia Junkie Join Date: Feb 2007 Location: Cross Country Posts: 494 Trader Rating: (21) Feedback Score: 21 reviews	1. Clean Eating 2. Good Form 3. Intensity w/ Consistency RESULTS Favorite Workout now: Barbell T-Bar Row

02-21-2014, 09:29 PM	#2023
zeitgeist Zilvia Junkie Join Date: Feb 2007 Location: Cross Country Posts: 494 Trader Rating: (21) Feedback Score: 21 reviews	ok thanks. I re-read your original post as well. I get the words traps and lats mixed up for some reason

03-08-2014, 06:48 AM	#2025
Ramonesfreak2010 Zilvia Addict Join Date: Jul 2008 Location: Silver Spring, MD Age: 29 Posts: 963 Trader Rating: (11) Feedback Score: 11 reviews	I know I don't look as muscular as most of you guys on here, but I started using weights in June. In high school I used to be around 190, but all chubby and no muscle. lol End of 2011, I hit 200+ and kept growing. Girlfriend (at the time), making good money, and my dad passing away led me to eat and grow. I was 240lbs of PURE fat and I felt disgusting. I was always laying down and in the summer I would get really bad headaches that wouldn't go away unless I ate. January 2013: 240lbs March 9, 2014: 196lbs I am looking to get down to 170 (End on May possibly), so I can eat on a caloric surplus and actually put muscle. It may not look much, but I have definitely gotten stronger. I gain weight SUPER quick, so therefore, I believe things will be on my side when I put on some weight while lifting and eating clean (I don't believe a "dirty bulk" would work for me).

03-09-2014, 07:48 PM	#2032
word sux Zilvia FREAK! Join Date: Dec 2009 Location: earth Age: 59 Posts: 1,138 Trader Rating: (0) Feedback Score: 0 reviews	Just switched from milk to almond milk so I can finally cut dairy out of my diet. Gotta say I really like the unsweetened vanilla almond milk. Good stuff Sent from my SCH-I535 using Tapatalk 2

03-09-2014, 09:39 PM	#2033
ballr858 Zilvia Member Join Date: Jun 2004 Location: San Diego Posts: 214 Trader Rating: (3) Feedback Score: 3 reviews	Supplements If you guys need supplement advice I'd be glad to help. I run an online supplement store www.nutra-storm.com and have pretty good knowledge on most products out there. I'll even give you coupon codes for cheaper prices

03-20-2014, 08:29 PM	#2035
PeaceOnesxWai Zilvia FREAK! Join Date: Mar 2010 Location: SoCal Age: 30 Posts: 1,220 Trader Rating: (34) Feedback Score: 34 reviews	So a few pages back someone recommended Jim Stoppani shortcut to shred, i started looking into it and got on the whole program. I liked the workouts and all but when I took the recommended supplements I felt like sh!t during my workouts... I went through 5 weeks like that. 2 times I almost threw out/blacked out and a good amount of times i felt out of breathe and fatigue. The 5th week I started playing around with the supplements to see what was the reason of all this, i concluded it was the high dosage of yohimbee and once I eliminated that from my pre-workout I was back on top of my game again. I started this workout plan at 18% body fat, I am now at 10-11%. Im pretty happy with the results in such short time but it was hell I had to go through even though I kinda half assed it the first 5 weeks. Now that I found out what was killing my workout, Im sure I can cut a bit more and carry no stomach fat =)

03-20-2014, 08:56 PM	#2036
93_ProjectS13 Zilvia Member Join Date: Jun 2008 Location: Williamsburg, VA Posts: 291 Trader Rating: (3) Feedback Score: 3 reviews	Nice! Glad it worked out for you. Over the years I've had the same experience with supps. My conclusion is. All pre workouts are the same, just some last a tad longer... I usually buy what's on sell. Now protein , unless ur a bodybuilder any whey protien is good. I also take my bcaa before and after I lift. And that all the supps I take. Besides that eat ur whole foods and enjoy ur gains!!! Muscle is made in the kitchen.

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