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Creatine yes, BCAAs are really only valuable if you're taking them immediately before a workout after fasting for a significant length of time (great for IF dieters).
Amazon. Get Creatine Monohydrate. I buy this.
I bought a different type of Creatine on Amazon. Mostly because it was cheap but I liked the packaging to boot.
Optimum Nutrition Creatine Powder, Unflavored, 600g, 114 Servings [link]
Who actually buys the $100 tubs at GNC anyway?
I use this one. The key is you want something pure (no other ingredients or added flavor). In terms of type of protein, monohydrate is generally recommended as the best (or at least it has the most evidence regarding its effectiveness).
I've never had a bad experience with Optimum Nutrition products.
Don't worry about a loading phase, taking it within a certain time frame before or after your workout, or mixing it with anything fancy like juice. Just take 5g's a day, everyday -- even on off-days.
Edit: make sure your protein doesn't already have creatine in it (assuming you're taking protein). No point in taking 10g of creatine supplements a day.
Protein is necessary.
Protein supplements are not, IF you can get your protein needs from a standard diet. Protein powder is just easy food, so it is fine to take, but pointless if your diet is on point.
As for supplements, I'd suggest 5g of creatine mono daily. This is the best bang for your buck besides some powder sites
Roughly 10 cents a day I believe. PWO isn't necessary but ok, so long as you don't dive straight into the "fun" stuff. C4 is decent, NoXplode will make you shit your self, and optimum nutritions stuff put me to sleep.
So supplements are fine, just keep it simple, since the vast majority of legal options are snake oil.
38M here, you most likely don't need to supplement testosterone. In fact there is no testosterone "supplement", there is either full testosterone replacement or nothing. As you get more active and lift more, not only will the DOMs go away, but your testosterone will naturally rise to accommodate your activity level. Also, don't forget about ibuprofen. It's a wonder drug.
Creatine does help, though. I like this stuff.
Optimum Nutrition Creatine Powder, Unflavored, 600g, 114 Servings
Should last you around half a year for 15$.
I either buy ON creatine or just use the GNC brand if I forget to order any.
Here's a link to the ON on amazon
Agree with the creatine powder suggestion, I've been using the powder ,with a cycling period, and its lasted me the whole program (on week 12 now). Here is a link:
>"Oh! Also...creatine pills are so damn big! How take?!"
Get a powder like this. It's cheaper, easier to take, and better absorbed.
Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, Keto Friendly, 600 grams (Packaging May Vary) [link]
Optimum Creatine on Amazon
Cheapest you can find. I use this.
Oh ok the one I'm taking is monohydrate - [link]
I don't know if this is necessary to say but the Creatine powder i brought was this ( the link shown below? It did not cost a lot to buy either and was relatively cheap? Would matter if it is expensive or cheap?
These are the two I use
So I am going to start bulking at 19 years old, 188 pounds, at 5'10, I have a bit of a stomach of fat.
Anyways, I cannot cook so I figured I am going to buy these two things: [link]
I am also going to be eating peanut butter, tuna, top ramen, peanuts, and almonds
I cannot cook. Where I live, I just can't store food or cook it. Believe me, if I had another solution I would.
So where the foods don't make up in protein for the 220g I need recommended on a calculator, I will make up for it with protein shakes.
Will I be able to bulk?
Edit: are reps of 5x5 a good pace to start?
Take a look at this one from Amazon -
Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, 600g [link]
5g of Optimum Nutrition Creatine Monohydrate
Optimum Nutrition Creatine Powder, Unflavored, 600g [link]
creatine monohydrate. something like this.
> Additionally, what about important nutrients which are difficult to obtain from a vegan diet
Creatine. It exclusively comes from animal sources unless you take synthetic supplements. It's marketed towards bodybuilders but is also important to vegans/vegetarians. There are hundreds of studies confirming its safety and effectiveness. Cheap on Amazon. 5 g/day in a glass of water is all you need.
If you're willing to make small exceptions to your vegan diet for the sake of your health, you should take fish oil for omega-3. Vegan supplements claim to contain omega-3, but they contain ALA, which your body cannot process efficiently. The optimal source of omega-3 is EPA and DHA, which only come from fish.
creatine monohydrate (any creatine monohydrate will do, really)
take multi as directed; take 5g/daily of creatine monohydrate.
The only supplement they sell that tends to work and isn't snake oil is creatine, but you can find it cheaper online. Here's 120 five gram doses for $14
Protein can be acquired through your diet, but if you get tired of cooking and eating so much chicken, you can always supplement your protein intake with a protein powder. I'd recommend MyProtein, since it's cheap and most flavors are solid
Thank you for your responses, I appreciate your continued explanation.
I've endured a long and difficult relationship with psychoactives. I first took DXM 7 years ago, and I have since run the gamut. Drug combinations, dosing methods, kitchen extractions, you name it-- I've done it. In other words, learned the hard way. I think this may be why I have such reverence for your approach. I am humbled by your thoughtfulness.
Note: this post is very, very long.
Preparation begins several days in advance. Like you, I have obligations that necessitate some schedule-shuffling. In many ways, this makes the experience feel more like a vacation; it's a special occasion, so I treat it like a holiday.
I abstain from alcohol and other drugs for at least 72 hours before the trip. As you mention, hydration is key to basic health, and this is a component of the days leading up to the trip. If I haven't been hydrating well, this is my chance to catch up.
I clean my environment fully. I dust, vacuum, mop, and sanitize my bedroom. I clear rubbish and generally tidy any areas I might enter around the time of the trip, such as the bathroom, kitchen, and living room.
I make sure to eat plenty of fiber, protein, and nutrient-rich foods like nuts, leafy green vegetables, and fish. If I can't get fish, I make sure I take a good amount of high quality fish or cod liver oil. I practice a high-fat, adequate-protein diet; basically, it's a modified ketonic diet. I usually take in 1-2 tbsp of cold-pressed extra virgin coconut oil once or twice a day both for its health benefits and for increased absorption of other chemicals. However, I skip this on DXM day, which I'll explain later. I have a wide range of supplements I take as well. These include micronized creatine, HMB, a multivitamin, and a number of nootropics. My nootropic stack varies depending on whether I have to work or not, but usually includes piracetam, aniracetam, ashwagandha; sometimes I add phenibut and/or phenylpiracetam.
The day before the trip, I exercise-- hard. I push myself to my absolute limits with calisthenics, weightlifting, and cardio. If I have the time for it, I will go for 2-3 hours split up throughout the day. I find that this accomplishes two things: 1) I achieve a deeper state of rest the night before and 2) I have considerably less anxiety about the trip. At night, I take ZMA. This contains a form of magnesium, but I've never had any issues with interactions. I'm pretty certain that the peak levels of magnesium occur sometime during the night, but I would recommend caution when using magnesium supplements within 24 hours of DXM use. As I have said many times before, every body is different and every brain is different. Your mileage may vary.
>Lol no, they aren't affiliate links.
They're still dirty links. Clean them up when you share them.
Creatine doesn't have carbs. Maybe you're looking at a mix that has some carbs in it?
I use Optimum Nutrition Creatine Powder (micronized).
No taste in shakes or plain on my tongue.
WTF. Creatine is cheap, like less than $0.13/day for this.
I don't know that there is an exact amount based on science, but the general consensus is to shoot for about a gallon a day. Just keep in mind that skeletal muscle is about 70% water, so the more you give yourself the better off you'll be. Here's a helpful article on this:
Also, consider upping your creatine intake to about 5g per day. Optimum Nutrition makes a great, cheap creatine monohydrate product: [link]
ON Micronized Creatine
If you prefer a Creatine blend like Beast, Musclepharm is a great price, but more expensive than straight mono.
Both of those I linked are the Creapure version of monohydrate.
I bought this last year.. Still going through it. Would that help?
creatine 2000g is also pretty low!
I like the Optimum Nutrition Creatine.
If you're really serious about bulking up I would suggest some kind creatine or protein powder. That will really give you a boost. As far as exercises you can do different routines of push-ups in your room. Your school probably has some sort of gym that students can access for free. There you could lift weights or sign up for different exercise programs they offer. Good luck.