Bodybuilding Supplements Guide

haha that’s great lee thanks, all of those magazines are anoying to read because they hardly ever give you tips on your lifting and nutrition like they should!!! All those magazines are is just 95% supplement props like you said and maybe 5% helpful tips you can actually use ha…. That’s why I don’t even buy the magazines I just read the tips you have on your blog….  Colton(Quote)

i agree with you lee, there is surely a lot of hypes out there. But there is one thing for sure, if it wasn’t because of high tech supplements like nitro tech hardcore, hydroxycut, nox, i guarantee you that those bodybuilders wouldn’t be as huge and defined and cut as they are. i do give them credit for busting their ass of in the gym, in the kitchen  serigne(Quote)

Hey Lee thanks for all the tips on lifting and nutrition. It’s much appreciated. I lift at home and have screw on dumbell and barbell weights. I also have a machine which has leg exercises like leg curls and leg extensions. Your 12-10-8-6 reps have helped out much and rotate my lifts each time I work a bodypart. I use to be stupid and do everything the old fashion way like upperbody 4 times a week 3 sets of 10 every lift and the result nothing. I’m also going to do my workouts 16-14-12-10 and the next lift I’ll do 8-6-4-2 reps to keep my body guessing. I also take a protein shake after I lift with powder from whey protein like you suggested. Thanks for everything keep making video’s with tips. It’s much appreciated. -Your student (hopefully friend) Curt  Curt(Quote)

Hey lee, first of all HUGE FAN!!!
Have a few questions for you, I have noticed there is a lot of testerone pills out there on the market, GNC, Vitamin Shoppe etc. Have you ever took any of these Pills? and if so any suggestions on any Huge gain supplements that actually work?  Bowlby(Quote)

Thanks Lee i always knew that supplements were a toss,lol . Being 42 and training on and off for years i know its all about hard training and eating right , Thanks for being a decent man and trying to lead all those young blokes on the right track  Anthony Thompson(Quote)

Yeah, but there are lots of people not confused about supplements. Im perfeclty not confused at all. Supplements make perfect sense, and some of the supplement companies really do have real universities where they make studies like muscletech labs. they wouldnt make that stuff up. COME ON PEOPLE!!!  Travis(Quote)

Hey Lee….this is a quality video for anyone looking into supplements. I truly have wasted tons of money in the past couple of years on supplements like Nitric Oxide, Glutamine, Amino Acids, and other similar products. Here is something I learned from Vince DelMonte…the only supplement really necessary to HELP build muscle is a quality protein powder…and possibly a type of creatine. After learning this, they are the only two supplements I will use now. I am interested to hear your take on what supplements have helped you make progress. I am currently 180 pounds and looking to add about ten pounds on to my frame…of muscle of course. So I really look forward to your next video Lee…I don’t care what anyone says…I agree with you. The supplement industry IS confusing…and that confusion can flush lots of money down the drain if you don’t know what you are purchasing…Thanks for posting this video. I imagine anyone who viewed it is now going to be more cautious before they go out and purchase hundreds of dollars worth of supplements.  Tony(Quote)

lee when is the next vid is coming out  rodrigo(Quote)

Yeah, but there are lots of people not confused about supplements. Im perfeclty not confused at all. Supplements make perfect sense, and some of the supplement companies really do have real universities where they make studies like muscletech labs. they wouldnt make that stuff up. COME ON PEOPLE!!!  (Quote)

well travis most of the supplements are the same thing but with a different name so I can see why your not confused… Anyways all they really do is give you a short energy rush when your lifting, they don’t make you ripped like they say dude!!  Colton(Quote)

Hey Lee, just wanted to say thanks for all the great tips and information about training and the info about supplements I just read. I have visited a lot of websites and looked into a lot of other resources and there have not been many that have really given me any useful information. Just alot of bull shit. Your videos have been helpful to me in making sure that I’ve used proper form in my workouts and given me tips to help make those specific gains I’ve been trying to acheive.  Donnie(Quote)

Your take on nitrous oxide as a pre workout ingredient; the role of the variety of vitamins and minerals in gaining muscle mass and strength; and the question I can’t seem to get an answer to: is fat essential in the digestion of protein? This man says so… http://www.criticalbench.com/VinceGironda.htm  Justin(Quote)

Outstanding so far Lee.
Questions on supps, trying to go back to basics on questions.
Fat burners – what types work best, ie what are the primary ingredients to look for?

Creatin – which is better monohydrate, esther or a blend?
(prefer creapure myself)

Ciccuss – what if any results can be seen/felt?

of the anabolic supps – what ingredients should be avoided?

thanks to your work and some hard research across the forums most of my questions that i can readily think of have been answered, i used to take enough supps i either sloshed or rattled when i walked. now I’m down to the basics.  Bill(Quote)

Hey Lee,
Here I am trying to stay a “young” 65. I long ago gave up on the magazines and hype. I have tried so many of your suggestions for workouts and been satisfied that I have learned to count on your advise.
I am passed protein shakes and most “extreme” products that the younger set may wish to experiment with. When you get “up there” between the doctor prescrips and regular supplements, you get tired of trying to figure out just what is helpful or detrimental to overall health.
Just today, I put in a solid 3 hours at the gym and worked just about every muscle group, then took a short swim. In general, my health is excellent but have experienced test result stating that I sometimes have imbalances that the docs attribute to overdoing both on supplements and excercise. The excercise will continue but will look forward to advise on supplements.
Thank you for your time and your service to all of us.  Patman(Quote)

Besides the supplements that are suggested to be cycled, like creatine (I understand you don’t),ephedra, pre-workout NOs, test boosters, are there any others that you would cycle?  Tony(Quote)

Pre Workout, Post Work out, during the day, near sleeping time WTF,,,, so much confusion…….. and when you read the ingridients all seem same and yeah quite frequently upsetting stomach as well…….. Wouldnot it be more feasible to stick with basics like protein, creatine and stuff like that…….. Your opinion LEE, in addition what you recommend as the best brands in market??????/  Ahmed(Quote)

I take a t-booster, protein and a multi-vitamin. I also take Anaconda, a pre and during workout drink. I have such a hard time putting on lean muscle. I don’t know if it’s my high metabolism, my genes, or maybe I just need to eat more. Are there any supplements out there that focus on mass building for lean, high metabolic, people? Love your emails and blogs too, great stuff. Lots of hype but even more b/s on the supplement market. If you could steer me in the right direction, that would be great. Thanks  Keith(Quote)

- Is there anything different in taking a complex supplement like a combination of Arginine+Bcaa’s+Creatine+Glutamine compare to taking those same supplements but separately and at different times of the day ?

- What’s the major difference between Mono Creatine and EtylEster Creatine, which one is the best (I always thought that Mono Creatine is better, but…) ?

- I believe in supplements that are from basic sources and that are not already mixed together – creatine, arginine, glutamine, bcaa’s and protein powder. I use them separately – bcaa’s in the morning, creatine during the day, arginine before training, glutamine and protein powder after training. Do you agree with this ?

Thanks,

Magic Ben  Magic Ben(Quote)

There is all kind of advice out there saying you need a preworkout, postworkout, during workout, protein, creatine, etc. Nobody out there is marketing a full plan for all of the above. I want a simple answer to what is the best to take. Maybe it’s some pre-workout, a post workout and proper protein throughout the day. Whatever it is I just want a simple plan for everything.  chant(Quote)

I don’t like how just about all of the supplement powders have artificial sweeteners. I’m trying to better my body and I can’t find a good supplement without nasty chemical sweeteners that will harm me. Just put the little extra sugar in, I’m working out anyway… Or hey, who carea about the taste? Just leave out all flavors and sweeteners and let it taste like crap. No pain, no gain  kevin(Quote)

I don’t like how just about all of the supplement powders have artificial sweeteners. I’m trying to better my body and I can’t find a good supplement without nasty chemical sweeteners that will harm me. Just put the little extra sugar in, I’m working out anyway… Or hey, who carea about the taste? Just leave out all flavors and sweeteners and let it taste like crap. No pain, no gain

And my question: when I take a supplement powder that has caffine, creatine, aminos and sugar, how do I know that its all homogenized? In other words, how do I know when I take a scoop, that I’m not getting a full scoops worth of one ingredient, say caffine, but a properly proportioned amount?  kevin(Quote)

Lee.. spreading your good name down here in Knoxville, TN, to as many as I can , who can benefit from your great tips and advice. Myself, I would like to know if there’s anything in particular I can take supplement-wise to improve upper body muscle density and strength – - my size isn’t too bad at this point , and I’m sure definition will come in time – - would just like to give my bench and shoulder strength a ‘helping hand’ .. I appreciate all you do , buddy !  Tim B. Smith(Quote)

What do you think about Nitrogen Oxide supplements such as BSN’s NO Xplode or Nitrix AVPT? I will say that I certainly feel harder when I take them.  Dan(Quote)

Hey Lee Hayward my question is what is the protein supplement that you take to bulk up in muscle? I am an intermediate trainer that wants to be over 200lbs of muscle and I need a protein supplement to help increase my protein intake  eric(Quote)

Hey Lee big fan!! The question I have for you is, in your opinion is it better to take pre-work drinks with/without carbs. I use and love dark rage but they now have a no carb dark rage should i switch to that?  Mike(Quote)

hey right now i am taking myofusion for my protein intake. I am planning on take presurge unleashed for my pre workout supplement since i heard only good comments about it, but i am wondering if a creapure supplement is a good option, i was thinking between optimum nutrition creatine or prolab creatine….  max(Quote)

I’m diabetic, are supplements dangerous for people with diabetes?  Seth AGUILERA(Quote)

hey lee i just started working out for more then 2 months i understand your body needs protein but i was doing some research and some information i found was you need creatine,glutamine,amino acids mineral supplements,faty acids do i really have to take all this what do you recommend, and what products are good to take without getting ripped off THNX LEE.  gus(Quote)

G’day Lee, great vid. Just wondering about negative effects (if any) regarding long term use of KRE-ALKALYN ph correct creatine (with a ph above 12)…
I have found in the past the strength gains achieved with this product , I was able to bicep curl more than normal causing slight tendon pain. Could it be a possibility that I was experiencing a placebo effect with this suppliment ?
The reason I ask is that I have viewed scientific papers with mixed results, some say that short term strength gains are made, some say long term gains, some say damaged liver, some say that the liver is undamaged. I am really confused as what to believe, as there is so much info out there. You touched on a very important point in your video regarding the magazines promoting their own products, I wonder if some journals are either promoting their own products or trying to discredit their oppositions products; I just do not know.

Thanks for any feedback,
Rick  Rick(Quote)

Apart of all of these great questions people having posting, which Im curious to see the answer of them, Im also curious on weight gainers. Which one is the best and which ones are just gimmicks. I’m struggling to gain even 1lbs and I eat everything I can find and do workout regularly. Thanks  Dereck(Quote)

Hey Lee Hayward my question is what is the protein supplement that you take to bulk up in muscle? I am an intermediate trainer that wants to be over 200lbs of muscle and I need a protein supplement to help increase my protein intake  (Quote)

just eat a bunch of lean meat ,chicken breast,fish egg whites etc. thats your best source.  JOHNNY B.(Quote)

My concern is taking anything that could be dangerous. I will use creatine when I start more regular workouts but right now, I simply want to fill in the gaps in my normal diet to keep me healthy, feeling well, and energized. So I use whey protien, a meal replacement shake (Isalean), a greens powder (Isagreens), and a Fish Oil/vit. D pill from Purtiy Products called OmegaBerry.

Once I increase my workout routine I’ll be more concerned about products to help me with quicker recovery.  Jeff(Quote)

If you are going to go into proteins you should probably mention something about protein quality. It’s not widely known that a lot of the cheaper proteins use a lot of “whey concentrate” which is much inferior to “whey isolate” which is more rapidly absorbed into your system. They will tout how there is 50+ grams when the quality is complete crap. That is something you should mention.  Michael R.(Quote)

what is your take on “intra” supplementation is it really needed, or pre-workout and post-workout the most important?  Erick(Quote)

One of my biggest concerns is joint care, as I am more interested in powerlifting and strongman than strictly body building. I have been under the impression that glucosamine and chondroitin are good in this area, but I have also heard about some disturbing side effects, like cataracts. Is there a safe supplement to help prolong connective tissue?  Glenn(Quote)

Hey Lee a few questions about supplements

Is there a basic regime of supplements that you personally recommend regardless of ones fitness goals ? What supplements would you stay away from because they are useless or maybe even dangerous ? Are you considering maybe starting your own line someday ?………..Thanks  MR I(Quote)

What are some of the natural replacements for protein and creatine ? What should be the time gap between the last meal and workouts and the meal after work outs?  Shafeeq(Quote)

What are the signs that your that body will show you, that you can look for when taking supplements, that what you are ingesting may be harming or helping you? Are there subtle and also right in your face signs that can be noticed? Do some supplements increase blood pressure, affect the heart negatively, cause circulatory problems, skin problems, eye problems, or other tissue or organ problems? If someone stops taking a supplement that helped them increase in muscle mass then what would some of the effects be in regards to the muscles (how they will truly function and whether or not that is good for the body), circulatory system and so on afterward? As a result of stopping (the taking of) some supplements result in permanent or near-permanent problems in regards to the thyroid, pancreas, brain, spine, nerves, nails, hair, and so forth? Have any studies been performed in regards to this?  Kim(Quote)

Lee, a study was published in June 2010. I’m sure you have heard of it, the study conducted on protein shakes. They took fifteen popular shakes and tested the contents. Nedless to say, my favorite protein shake contained lead, cadmium, arsenic, and mercury. I was bullish*t!!! My question is, where do you buy supplements that actually have been evaluated by the FDA? Otherwise you have no idea what your really taking or how safe any of it is. You can come back and say, “well the levels of that stuff found in this shakes was minimal.” but I take 3-4 shakes a day. You can’t tell me after 3 years it doesn’t have a negative/dangerous effect! Help! I need healthy supps!  Chuck manning(Quote)

hey Lee! thanks for all the information its really helpful. im just confused with creatine creapure. Whats the big point if it says creapure or not? ive bought bottles that say creapure and some that don’t, does it really matter if its creapure or not?  David(Quote)

Gd morning, Lee.

Am Nirmal, does whey protein help in fat loss and are there any side effects of having any protein powder?  Nirmal(Quote)

Lee, along with Chuck- I read the Consumer Reports article where they tested protein powders for the presence of heavy metals. In the absence of FDA regulation, some protein powders had unhealthy levels of the heavy metals. Consumers Reports only tested a few products, do you know what companies have safe products? Also, I hear that creatine products may also contain unhealthy levels of the heavy metals. What creatine products would you recommend?

On another note- how necessary is a post workout supplement? Right now I drink some barely diluted fruit juice or another quick digesting carb and a serving of whey protein. Is this enough?

Thanks  Kevin(Quote)

Hi Lee,

I have been in Bodybuilding from last 1 year and bieng a HUGE FAN of yours BODYBUILDING Blog,read all of your atricles and would appreciate if you could shed some light on Pre and Post exercise supplements like Carb Booster,Protien shakes,Creatine (Buffered) as i need to grow fast to follow right diet schedule.  vikas(Quote)

Is there any thing out there that can boost your testosterone levels and be healthy for a 50yr old.
Is there any thing that burns fat that dose not effect your heart.  david solomon(Quote)

Hi

Please cover
Basics supplements for all like protein, creatine etc. and
Advanced Users like BCAA, Glutamine, Beta Alanine etc.

I would also like to see information on basics as well as advanced combos.

For eg: Difference between whey isolates, concentrate, hydrolyzed etc. and use/opinion of each. Then for advanced users combos can be explained like Protein mixed with glucose during workout, or post workout creatine with BCAA etc.

Regards
Gaurav  Gaurav(Quote)

I’ve heard different things about when to take Creatine and/or protein shakes. Is it good to take them before or after a workout? Also, what are the best ways to gain weight without eating a lot (if any) meat?  Louis(Quote)

Is it effective to use, a weight reduction supplement and protein supplement simultaneously….

I am an intermediate trainee, kindly direct me with this…….  Reghu(Quote)

I would like you to talk about What supplements should be taken for A body builder who works out 5 days a week (a body part a day) and is trying to pack on more lean, sculpted, bigger muscle without putting on the fat.

I would like to know exactly what to take, how much to take and when to take them  Alex(Quote)

Hey Lee, just wana ask if a stack containing Animalpak, ON 100% whey protein, Scivation Xtend, Ultimate Nutrition casein protein n creatine mohohydrate is enough? Are any of those obselete in my quest for mass-building? Also, which wud be good choices for a mass-gainer? I’m currently on Ultimate Nutrition’s Muscle Juice. Thanks!  Kim Seng(Quote)

Hey Lee, does Creatine actually play a role in increase of muscle size…And does taking supplements help in increasing size….Wat about overall strength…Also if supplements do actually help, why do people take steroids….  James(Quote)

Great read from great coach. Sure you intervened in time before i hit the supplement track with a bang. And surprisingly, my muscle response has been amazing without the hyped chemicals. Do they have hormonal side effects like in reproductive health?  Patrick(Quote)

Hey Lee,

It’s your follower for muscle building coach Jai here and i would like to know about if supplements are good i didn’t take any kind of supplements i m doing for last 1 year please cover all the aspects of supplements i.e what exactly the supplements do and what type of supplements are needed how much and when it is good to take ext. ext.
looking forward for your next publishing  Jai(Quote)

Yeah, but there are lots of people not confused about supplements. Im perfeclty not confused at all. Supplements make perfect sense, and some of the supplement companies really do have real universities where they make studies like muscletech labs. they wouldnt make that stuff up. COME ON PEOPLE!!!  (Quote)

haha dude those studies are pretty bogus to be honest, lol coming from a biology major that looks into scientific studies I can tell you they use these supps are tested on people who don’t workout, and as soon as the study starts they’ll begin to use a lifting program and supplement “x”. they record all these increases in testosterone and size etc. which would have happened naturally from beginning a workout and nutrition program for the first time. so lol and yea they don’t eplain the studies in depth so it is just like if they were lying. If these studies were done on bodybuilders it would be a diff story.  Murphy(Quote)

I want to know of heart healthy supplements???????????  Murphy(Quote)

Howsit — I agree 200% that there is lot of crap out there. Also keen on knowing your opinion on which supplements work best. I am in South Africa and I use USN product that seem to get the job done. The stuff like BSN EVOX are very expensive and I don`t if its work.

It will be graet to here your opinion

Regards Ts  Ts(Quote)

Hi Lee,

Been around for 18+ continuous trainingyears and at the age of 47 I am noticing that it gets harder and harder to pack on more mass and lose fat. I train 5 times a week, eat well and supplement with protein and WMS (Vitargo) during and post training. I’d like to have some answers to increase my natural testosterone levels. There are a lot of hyped supplements around there to increase these levels. Which of them work, which of them don’t. I understand that a combination of Zinc and Vitamine C also increases testosterone levels. What are your thoughts about GlycoCarn ?  Sjaak (Holland)(Quote)

Hey Lee. I have tried too order your Blast Your Biceps program, but I have problems because I do not have a creditcard. I also live in Norway, and that is another problem, as I usualley order stuff that I can pay when I get it at the post office. I don`t now if you can arrange for me to get it on the post, and that I pay you when it arrives. Ther is maybe another way to fix this problem, but I will have to find the englush word for it first and then I will mail you. Thank you for the best guiding on training I have ever had Lee. See ya.  Anders Franck-Nielsen(Quote)

My questions relate to creatine:
1. How often should someone take creatine and for how long; and is a loading phase required?
2.Is a standard no frills monohydrate creatine as good as anything on the market?
3.Should you drink a lot of water?  Peter(Quote)

Hi Lee,

I want to know that although supplements are required for proper diet but will they have any side effects in the process? Also can you pleae tell me which one of them are the best and also the proper dosage.  Soumik(Quote)

Hey Lee,

I’m 16 years old and have been lifting for about a year now. I’m just about to start my German Volume Training program and am confused about which supplements I should be having. I’m a lean guy (6″2, 166 lbs) with fairly good genetics, but I was just wondering whether I should go with a weight gainer or just a normal whey protein powder. Also, what’s the go with creatine?? Everyone talks about it like its some magical muscle building powder, but is it really as good as everyone says it is and what does it do exactly???

Cheers,
Anthony  Anthony(Quote)

Hello. I am curious on what multivitamin you take. There are so many out there along with very wide price ranges. What multi-vitamin(s) are decent quality for a good price?
Thanks,
perry  Perry Robey(Quote)

Are suplements nutrition fact is a fact?  Widi(Quote)

Hi Lee from Down under,
I take an N.O supp pre workout and a Creatine blend during my workout. After workout i take L-Glutamine and a WPI protein before bed i take WPI and Test Booster… Any comments on my stack would be welcome..
Cheers mate Rhyno  Rhyno(Quote)

Hi Lee,

Love all your training and information videos. Keep up your great work. Hope you get a chance to read this.

I would love to know more about Pro-hormones and testosterone boosters. There is a lot of information about pro-hormones/steriod clones and testosterone boosters. Do they really work? Are they dangerous and do you need to go on a PCT after taking them.

Would also like to know Lee if you have tried them, did you get any results from them? Would you recommend them?

Best regards,
Derrick (Ireland)  Derrick Mahon(Quote)

Hey all you guys.. I have a good question. Ive been takin all those supplements (perfect protein, Black powder, Red Back, Creatine, 100% Whey) for almost 2 years now ive been trying to get to the gym regularly & workin out at home aswell every chance i get, & yet i have only put on bout a cm on my arms nd thats it.. what on earth am i doing wrong? I follow all the stuff im told by lee nd what not from the Gym instructors nd yet still no results??  Cody(Quote)

Hello all there,

Nice time having a look at all of these comments in here, let me introduce first, I am a professional body builder trainer and have been training for like more than 7 years and have competed in more than 30 contests with award winnings. Let’s come to the topic now…

See, what your body needs to grow the muscles and lean muscles is protien, essential BCAA’s. For few reasons or so, people get worried about that should they consume only the protiens all the day, the answer is NO, becuase your body can only synthesize protiens to an extent, but for being a hardcore absorber, you need proper fats, carbohydrates, which act as body fuel for the conversion and processing of protiens into your muscles…
In case you take only protiens and no essential fats, carbohydrates, make sure that you won’t ever be able to a hardcore builder and that’s exactly what LEE teaches in some of his diet programs.

Let’s cover the whole diet plan for a day from a bird’s eye view.
You get up in the morning, now this is the time where your muscles really need something to have on as they have recovered from night ” the longest period of starvation for body “, so you’ve got to take a proper protien drink alongwith some of the carbohydrates. Now it doesn’t mean that you try to take up tons of carbohydrates in the morning, everything in certain amount is good and adequate… In the end I will let you know about the per gram per pound weight of body requirement of carbohydrates and protiens essentially.

Goto office/work/or whatever you do, be sure to take proper meals all the day long, as the question is of not making your body starving in any case, as when the body doesn’t get anything to eat after every 4-5 hours, it goes into STARVATION MODE and then it starts accumulating your muscles rather precious muscles and starts storing the fat as it’s reserviour for fuel in emergency use. So now the question is what should we eat.

Mostly recommended, in the noon time, you must take a light lunch, may be few snacks or a sandwitch or something light like that and most of all you should do is try to have a protien shake during or after lunch.

USE AS MUCH OF WATER AS YOU CAN TO STAY HYDRATED, AS THIS HAS BEEN PROOVEN AS A BEST FORMULA TO BURN FAT AND HAVE A GLOWING SKIN AND ALSO REDUCE CHANCES OF KIDNEY ISSUES.

Whenever you train, be sure that you don’t eat anything within 3 hours atleast before excercise, try to have a preworkout drink and then goto excercise and according to your need and training program, proceed in the gym.
After your training, it’s the timeframe where you should consume some protiens accordingly for your depleted muscles to recover and make this idea in your mind, that if you take like more than required protiens after workout, it will simple waste.
be sure that you use post workout drink including certain amount of protiens and carbohydrates and other essential acids for body to recover.
Try to have a meal after like 2.5 to 3 hours of excercise, it will further make reserves for your body for whole night and when you go to sleep try to have a slow digesting protien shake, which will allow your body to consume it for whole night and stay working and burning fat.

Normal Builder:
1 gm of protien per pound of body weight devided in atleast 4 meals a day.
1.5 gm of carbohydrates per pound of body weight devided in atleast 4 meals.

e.g.
you’re 150 lbs then
35 gm of protien 50 gm of carbohydrates during/after breakfast
35 gm of protien 50 gm of carbohydrates during/after lunch
35 gm of protien 50 gm of carbohydrates after workout
35 gm of protien 50 gm of carbohydrates before sleep

Hardcore Builder:
1.5 gm of protien per pound of body weight devided in atleast 4 meals a day.
2 gm of carbohydrates per pound of body weight devided in atleast 4 meals.

e.g.
you’re 150 lbs then
50 gm of protien 70 gm of carbohydrates during/after breakfast
50 gm of protien 70 gm of carbohydrates during/after lunch
50 gm of protien 70 gm of carbohydrates after workout
50 gm of protien 70 gm of carbohydrates before sleep

Please make sure that these diet schedules are based on approximate practices and can vary to little extents.

Protiens/Carbohydrates Source used by me:
Morning: 100% Gold Standard Whey Protien by ON
Lunch: 100% Gold Standard Whey Protien by ON
Preworkout: Creatine MonoHydrate (Any company as they use same monohydrate formulae) [Nitric Oxide Explode by BSN before excercise as I have to excercise very hard]
Postworkout: 100% Gold Standard Whey Protien by ON
Before Sleep: Casein Protien by ON

Note:
100% Gold Standard Whey Protien by ON is a fast release/digestible protien formula worldly recognized and our body needs fast absorbable formula during the day devided in time frames
Casein Protien by ON is a slow release/digestible protien formula where your muscles can’t be fed for more than 7 hours.

Whey Protien Disgestion Period: 3 to 3.5 hrs
Casien Protien Digestion Time: 6.5 to 7 hrs

—————————————————————————————

Hope my post helps the deserving…

Stay happy and cheers…  Waqas(Quote)

I don’t really use supplements, i prefer to keep natural and drink water. But i was told that the supplements may have some sort of drug in them to increase muscle mass. This is why i don’t have them.  jake(Quote)

Hi,

My questions are:

1. Whether Kre-Alkalyn actually does work?
2. Is taking a high GI carb with whey isolate first thing in the morning following by a low GI and solid protein 30min later a good idea?

Thanks a lot.  Bruce(Quote)

my question is when is the best time to take creatine? Is it before or after a workout. The creatine i take is Green MAGnitude by controlled labs.  Liam(Quote)

Hey Lee. I used to get sucked in by all the ads like ‘Cybergenics’ etc and wondered what use, if any, these stacks really are? Should I really just find a decent protein supplement (and if so, what should I be looking for in the formula – amino acid balance etc, whey or other) and a good creatine? I’d like to create my own stack and find advice on good nutritional diet – especially the best time to take everything. I also use fish oil, multi vit and add spirulina to my shakes… Thanks, Jonathan  Jonathan(Quote)

aha i thought supplements were steroids, but seems not, still they sounded like bullshit as soon as i even heard the word “supplement”  Panda(Quote)

Hello Lee, my experiance with supplements is that aslong as you take a good protein, amino acid and a multi vitimin/mineral along with your normal food, that is all what is needed. Ive tried all the fancy stuff but found it did not work. I think good protein shakes (eggs & whey)are a must if you want to put weight/muscle and you need that extra meal unless you are lucky enough that you can eat 8 good balanced meals in your day, where then you wont need them. I think the fancy stuff is all physilogical, you read what it does which is their selling point and you think you are going to get bigger/leaner because you are taking something what they says works.
Hope my comment helps in some way and thanks for all your training tips well appreciated.  mark(Quote)

I have a two part question. First, I have tried creatine mono with little improvement. I have read about Kre-Alkalyn and was wondering if that would be a better choice because of the pH and it’s solubility. Second, what would be a good post workout supplement?  Tony(Quote)

I want to really thank you for for liht you’ve thrown into the ue of suppleents, years ago I was ino the use of some but realised i was no ood because Ifelt no change. Now my questions are :
1. Does supplements wors at all ?
2. Doesn’t it have after effects ?
Please Coach I wait annciously for answers  Aknyemi Sunday(Quote)

Hi Lee. I used to get sucked in by the ads for ‘Cybergenics’ etc and think that was the only way forward. My question is, rather than spending so much money on the ‘fancy’ stacks, can I create my own with a more reasonably-priced protein – and if so, should it be a certain amino balance and should it be whey or ‘other’? Can I use a creatine alongside and how and when should I be using proteins and creatine in my daily intake? Nutrition advice – on foods and measures – wouldn’t go a miss either. I supplement with fish oil and mult vit, as well as mic spirulina with my protein when I can too… Thanks, Jonathan  Jonathan(Quote)

I want to really thanks you for light you’ve thrown into the use of supplements, years ago I was into the use of some but realised it was no good because I felt no change. Now my questions are :
1. Does supplements wors at all ?
2. Doesn’t it have after effects ?
Please Coach I wait annciously for answers  Aknyemi Sunday(Quote)

I don’t think this will be answered by Lee himself, as it doesn’t seem to be too popular on this board, but if anyone else knows and has time, I hope they can give an honest answer.

I’ve heard several times that supplementing with fish oil capsules as well as a basic multivitamin like Mark said, can help give you a small boost in your muscle building. Is this fact, or fiction?

-R  Randolph(Quote)

Hey Lee,
I am 17 years old and I have been weightlifting pretty consistently since I was 14. I have always taken whey protein powder and glutamin occasionally. I have always been interested in creatine as well because a lot of fitness experts recommend it (as long as you drink tons of water), but I asked the people at GNC and they said that it wasn’t good for me. So I am not really sure what to believe. Can i take creatine? or does it have too many chemical properties that make it unhealthy for teens? Thanks Lee  grant(Quote)

Hey man ! i just want to say thank you for your help on giving us important information and great muscle building videos about many exercise we can achieve in order to loss weight … i have a question ,, Is it good to run a lot everyday ? am talking about 7-9 miles per day …  joel(Quote)

Hey there Lee, should be a great post. I would like to see your take on supplement cycling, timing, doseages and any layoffs that you would deem effective. Personally I take spirilina, maca, wheat grass and barley grass for multi-vitamin/mineral support. As for as an edge in performance I use kre-alkalyn, tribulus and l-glutamine. I take all these supplements both pre and post workout. Glucosamine HCL and flaxseed oil for joint support. Whey concentrate during the day and casien at night. ZMA with another dose of glutamine before bed. I currently cycle my rep patterns ie. Week 1: 12,10,8 (x 6). Week 2: 12,10,8,6 (x 6). Week 3: 12,10,8,6,12 (x 6). Week 4: 6,5,4 (x 6). Week 5: 6,5,4,3 (x 6). Week 6: 6,5,4,3,6 (x 6). Repeat. Take 1 week off from all training and supplementation. (Break every 12 weeks.) Each set taken to failure with a 5 day split. Mon: Delts & Traps. Tues: Bis & Tris. Wed: Legs. Thurs: Back. Fri:Chest. Abs are trained Tues & Fri with same rep patterns but total sets performed are halved. Sat: Cardio. Sun: Well deserved rest! Keep up the grest work champ!  Shaun(Quote)

Interesting comments.

When I first started going to the gym, age 51, I was trying the N.O’s, etc. I just found they made me moody, while potential some gains, as I found out, the body gets used to these things and eventually ineffective.

My other BIG concern was with protein powders. The BIG thing I have with most things is SODIUM. WHY must there be so much?? I ended up cutting out that out.

The only 2 things I take are l’arginine and Tribulus. L’arginine just does wonders ALL ’round.

If I were you, Lee, I’d try to concentrate on doing things ‘all natural’

In a just over a year and a half my body fat has plunged, but weight consistant at 145lbs at 5′ 7″ at age 52.

The one thing I note about supplements and I chuckle with this are the perported gains they promise. Based on my experience, everyone reacts differently. So don’t promise the moon!!!  Philip Elliott(Quote)

ALright Lee I really want to know how i can be sure if the protein powder i’m consuming is really safe… there may be minute traces of heavy metals present which may not show any symptoms now but could accumulate over the years and form toxins… HELP!!!!!!!! Is there an alternative to protein powder?  Foreman(Quote)

hey lee, i was hoping you could name off a bunch of supplements that really WORK! is creatine safe to use if used under the instructions they are given with? what are fatburner supplements that work really well? any coverage you give on any of these topics will be greatly appreciated, i look forward to hearing your next video.  cole(Quote)

Simple question – with the myriad of supplements that are out there, I’ve only seen any real results from creatine monohydrate & protein powder… does anything else actually work, or is it all hype. I’ve tried ZMA & HMB w/no appreciable effect. Any advice is much appreciated.  Keith Laramee(Quote)

Lee, I would like to know which supplements you recommend. eg. protein, creatine, etc… and what you feel are the top brands out there. thanks  Marc(Quote)

Hey Lee, i am using MAXS muscle growth GTE at the moment, and i usually have 1 shake per day. i was wondering is it worth taking MAXS Nitetime aswell? Or should i just stick to one? And also how many grams of protein do i need a day? And finally, what different proteins are there, do they all do the same thing?  Mark(Quote)

Lee,

Firstly thank you for all your advice. For me it’s a more fundamental question. How do I maximise the number of good/great days of health in my life time.

1. In terms of supplements what has a positive effect, in what circumstances and quantity.

2. What are any side effects and what are the detrimental extremes.

I can see you are in great shape and what I consider in the extreme spectrum. From your research do you anticipate any negative consequences in your later years. Or do you consider everything you are doing now to have a net positive effect your entire life. The obvious one is joints are there supplements to protect ware and mobility. As with all these types of issues we are all individuals with the definition of a good day subjective, but hopefully you get the idea.

Thanks Alan  Alan(Quote)

Hi Lee

I am 19 years of age and I was on holiday 6 months ago and came back overweight since then I have lost 30lbs and am feeling good. I done so by playing sport roughly 4 times a week and going to the gym 4 times a week. I have them whole conflicting issues of loosing the weight but wanting to put on the muscle ino my muscle’s are denser now compared to the start and im noticably stronger.

I am going out to purchase a tub of ON gold standard whey protein and my question is during a cutting phase will taking this whey supplement help me keep the same muscle mass or maybe even put on a few lb’s or lean muscle aswell as loosing weight? (note I will probabaly will only be consuming 1-2 scoops post workout and none in the morning to keep calories down) and will any other supplements be required I regularly drink green tea and take a multi vitamin? I am not relying on the protein however I know good nutrition is key as is a good workout plan. Ive got about 3 months till summer here in australia and wanna loose about 15lb’s more. But I dont wanna look like a twig on the beach any suggestions in regards to supplement use?

Thanks
Lee  Lee(Quote)

Hey lee,

got questions regarding creatine and fish oil. I heard something about creatinine which is the waste substance that creatine turns into when it’s not absorb and can be toxic to kidneys any truth to that. Also fish oil I heard anything over 4 grams a day can thin the blood and cause blood clots so I usually take 3 grams a day and I eat fish like 3 times a week could you clear that up for me as well since you said you take two with every meal  Jordan(Quote)

Just want to thank you for your coaching and encouragement. I am 67 and have resolved not to be in the condition of a lot of men after retirement who let themselves go and become completely unfit. I have exercised fro years. I lift weights (up to 400 lbs) for 4 hours 3x/week/ride a stationary bike 23 miles 2x/week do 100 push ups 4days/week except on Thursdays when I do 225, do 500 of various crunches 6 days /week. Based on your advice I have recently started on protein shakes,greens and creatine (all approved also by my M.D.). I have taken multi-vitamins ,fish oil and glutamine for years. I have had one hip replaced but I am not letting that stop me ;just taking some precautions.  Tim(Quote)

Hello Lee. You asked for my opinion so here it is. We all want to size, Thats the reason for weight training. But the down side of size is the additional weight that comes with it. This weight comes from a variety of things from additional carbs in a meal to supplements like creatine and weight gainer protien. I like most people have a hard time controling the amount of meals I eat simply because I have a full time job that really hinders my ability to eat every 2 or 3 hours. What I would like to see from sites like yours is what supplements I can take between meals to keep my body burning fat and not attacking muscle mass. Thanks again for taking the time to read my comments. I enjoy your site and look forward to seeing what you have to say about my question. Thanks again Gary  Gary(Quote)

Lee,

Thanks for ALL of your great advice. I have come to rely on your frank, honest input.

I use creatine 189 (5g in 2 pills), a multivitamin pack, super cissus for joints, and take a GNC product called Igniter 4x prior to working out, and AMP60 protein after. Having said that, how could anyone possibly take all of the supplements shoved in our faces? I’d be popping pills all day!

I do know this; Part of taking supplements depends on your objectives. If you’re skinny and are trying to pack on muscle & weight, you’d be taking one course of action. If you’re looking to lose weight and make small gains of muscle you’d take another. Age also plays a huge role in what plan you take. Everyone is different and every objective is different.

i’m looking for guidance on any supplement plan that would allow me to minimize aches and pains in joints, make some gains in mass, AND minimize fat. Obviously I need help.

Thanks again for all of your help.  Richard(Quote)

I see that a contributor above, over 60, claims that protien, creatine, etc. are not helpful to men who engage in resistance training. Is this true?  Richard Probert(Quote)

Hi Lee,

Question: Are there real differences between the different brands of whey protein (i.e. what makes one brand “better” and why)?

Thanks for the opportunity to have questions answered, and also for all of the great advice you provide!  Jay(Quote)

Hi Lee,

I’d also like to know whether Kre-Alkalyn should be cycled – I’d understood that as well as no loading continuous use was the best … but is it?

Secondly, weight training 3 times a week and HIIT cardio twice or three times separately, I’ve been taking a protein drink post-exercise on weights days but the waist-line remains 2 inches more than it should be, upper and lower body have remained reasonably well-defined. Should I cut out the drinks? The diet otherwise is quite good.

All the best,
John  John(Quote)

what i really would like to find out is how many times a day do i take these supplements ie.protein.Because i see these guys in my gym that are all muscle on their chest ans bis and their stomachs are just a big blob of fat…when i say it to the gym instuctors they either say its from lack of cardio or they consume too much protein shakes a day…so i would really love to find out how often i should take these a day??  elliot(Quote)

Hi,

When your in a bulk up phase, does mass gainers worth it ? Or, just using regular protein powder and adding ourselves carbs and good fat is a better way to go ?

Thanks

Joël.  Joël(Quote)

Hi Lee,
I do have a question that I would really appreciate if you answer it. When it comes to Protein powder (let’s say whey protein), does quality matters and if yes how so? When I buy protein powder I just look at the amount of grams of protein per serving in the package and multiply it by the number of servings to find the total number of grams in the package, then I compare brands to see which has the cheapest grams of protein per dollar ratio. I know some claim that they have extra nutrients that one may want to have, but I like to think that I take care of those things with my own nutrition program (regular foods), so when I buy protein all I care about is the amount that I’ll receive for my buck. Do I need to consider other things, and if so which ones?! Thanks man!!  Ray Navarrete(Quote)

hi Lee,

My question should be this: Are supplements really needed in body building process? formuscles to grow? to get huge? I`ve read a lot of muscle magz
and all i saw was all about supplements. the`yre all the same. These come to my mind that, if they`re saying the truth, why bust my ass to the gym while i
can get ripped and huge by just taking those. You Lee, are you taking any supplements before you`ve got your ideal physique? Tell me, I`m only a beginner.

We will live stronger,
Frankie boy  frankie(Quote)

Hie Lee,
Yuve done the unbeliveable, afta all that carnage and havoc these bbuilding magzines had falsely associated , yve cleared the truth and paved a sucessful path of hardcore b.building. thanks bro n God Bless yealll .
Zaman al sharieffy
State of kuwait
Wrestling federation.  zam(Quote)

Dear Lee:Regarding supplements and vitamins my biggest concern is the limited offer available here in Mexico. How I wish that PROGRADE which is the one I have read about most would be available here. I currently use GNC vitamins and supplements (CQ10, Arginine, Omega 3) but for instance there is no protein dink available without aspartame or similar sweeteners. Thank you and congratulations for all your great materials. Sincerely

Rene Fernandez  Rene Fernandez(Quote)

what is an ideal pre and post workout supplement intake? What should i be taking before and after my workouts?  Earl(Quote)

Hey Lee what do you think about suplementing with zinc or ZMA and also do you think stacking these with a tribulus product would be good for maximising your gains. Cheers Dan  DANIEL(Quote)

hi lee. first of all that dvd i ordered extreme fat loss just arrived and im on that same diet that your doing but with less food of course. i dont have that muscle mass like you do.

i would like to ask you.which is the best time to take creatine ,im using krea alkalyn at the moment and how much dosage should i take? and is there any supplement instead of eggs for breakfast? the thing is im not a fan of eggs and every morning i realy dont feel like eating eggs and i feel like throwing up.

thanks ryan from malta…  ryan naudi(Quote)

Lee–didn’t take the time to read through all of the previous posts, so if this is a repeat, I apologize. I’d like for you to address the differences in supplementation for the older lifter (60s and up), middle-aged lifter (40s and 50s), and younger lifters (say mid to late 20s and 30s). I’m of the opinion that teens and those in their early 20′s don’t need supplementation with few exceptions.

Thanks  Jack(Quote)

Lee,
A lot information out there about supplements, etc but I notice a lot of it is biased the company’s own marketing. If you had to narrow a list down to the top five essential supplements…What would they be and why? Thanks Lee!  Matt(Quote)

its great big Lee, thanks for your kindest support. i need to know about fat burners supplements, i used before all kind of fatburners such as LIpo 6 black, CLA, but i didnt find result to get 6 packs, even my nutrition is very good,i eat 6 meals per day ( each meal 200g weight) including 1 meal that contain carbs before workout, i need something that hits the abs.thanks in advance.  tony the priest(Quote)

Ok Lee…here is a question I have for you…Let’s say that someone wants to maintain the muscle that they have and stay at their current weight…How much protein would that person need to maintain what they have (in grams)? Would a protein supplement still be necessary? Thanks!  Tony(Quote)

Well Lee, I guess I would like to have a better understanding of which supplements work and which ones don’t. And if you have a supplement regiment or nutrition plan that would be ideal for building muscle.

Thanks man  Adam Sutton(Quote)

hey lee best video ever…….i have a question about creatine and protein shake, should you drink both of these when you are not working out because i workout 5 times a week, monay-friday, and i dont know if i should also drink it in the weekends when i ont work out. and another quick question whats better muscle milk or protein shake? THANKS MAN.  jose martinez(Quote)

Great info on the hype surrounding supplements. I was diagnosed with Low-t (it happens as you approach the golden age of 50) and was advised to start using Andro-Gel…which was not cost prohibitive. I went instead with Gaspari’s Novedex XT. The results are in the bloodwork…T levels went from low 100′s (Lee…Lee….snap out of it…I’m doing better) to a respectable 586. I have energy for my workouts, and then some. With that being said, my question lies in 3 areas…PROTEIN – FAT BURNERS – RECOVERY…thanks for all you do!!  Randy(Quote)

Hy lee i don`t use any supplement but i think its good for bodybuilder.  irfan(Quote)

I am 66yrs. young and I simply just want to lose some weight (198lbs now and would like to get down to 183lbs) and somebody fat. I realize that at my age it is very difficult to to, but I would like to give it a try. My question or comment is: Since there are so many types of supps. out there, which ones actually do work? I currently take protein, and glutamine, plus my regular vitamins and minerals. Does glutamine actually do much for you? Creatine I have taken in the past and it did nothing for me except put on weight, which I don’t want to do. Also is there an actual drink that one can take that will give you energy and make you feel a little stronger for your workouts?

Thanks,

Don  Don(Quote)

i tried using NITROTECH HARDCORE whey protein before and nothing happened even after following the suggested serving amount. i also tried using Weider’s creatine supplements but i didn’t felt any change at all. so what i did was to just stick to a high protein diet composing of egg whites up to 6-7 pcs a day, chicken breast,any lean meat etc,but the only problem with it is that my body gains muscles way too slow.i guess i just have to select a brand of supplements that can be trusted and proven effective by anyone who have tried it so as to boost or speed up my body’s development…:i don’t want to end up killing myself with steroids =(  ken(Quote)

what’s the most effective pre-work out supplement that will help me lift heavier weights?they say creatine and/or nitric oxide does it.is it true? i also like to know how to make use of amino acids and what brand of whey protein you can suggest
and i like to know what is the best amount of serving.  ken(Quote)

should creatine be cycled?  hogan tyler(Quote)

how do you feel about test boosters do you think they are worth it and witch one is the best to use.
thanks Alan  Alan(Quote)

I wondered if you had any comments on the new research that is pointing to
high concentrations of toxic heavy metals in protein mixes. There seems to be little information from the manufacturers on this subject. I even emailed a few of them, and got no reply . Now, I’ m wondering, what is in the protein shake I’ m consuming every day ?
Please see the ABC story in this link
http://abclocal.go.com/wpvi/story?section=news/health&id=7473904  steve(Quote)

Dear Lee,

I’m new to body building but not new to working out. I have been an martial artest for 35 years and now I want to work on body building. I would like to get as much nutrition from my food, so I would like to know what would help with that.Thank you
Daniel  Daniel Gomez(Quote)

hey i did watch the video but my questions vary…

1. if i start taking a fat burner should i take it near the end of my cutting cycle since i should be able to drop fat relatively easily at the start?

2. Does animal stak testosterone booster work? i want to know because if you find a whole pack for 15 dollars of what regularly costs 45 i am wondering if it helps. and a gerneral percentage of how much it helps.. im 20 years old so i know my body has plenty of testosterone but at a third of a price of a very established brand im thinking its worth it

3. since it is smart to take a week off from working out at times is it a good idea to take supplements right as you start after the 1 week break? or do you ease into it? i always lift heavy and do a 5×5 but should i jump in hard and take help like creatine or go a week or 2 without it?  Joseph(Quote)

I came into a small amount of money a few years ago and experimented with quite a few supplements and pro hormones. I still use the ones that I feel help me and have disconitnued the ones that seem inert or unneccesary for me. Out of all these items I tried, between 25 and 50…there are only 4 or 5 that I use now. The prohormones seemed to help me push through barriers but require strict monitoring of BP and dosages and anti-estrogen accompaniment. That means a BP cuff that you use regularly and occasional blood work to monitor your liver enzymes. The danger of using stronger steroidal compounds is hard for young men to resist but you should study carefully what you may be gambling away in exchange for some image of yourself you have in your head. Hard work, intelligent planning and perhaps paying for mentoring by Lee will get you there cheaper, faster and safely.  Carlos(Quote)

just eat a bunch of lean meat ,chicken breast,fish egg whites etc. thats your best source.  (Quote)

2001 february I was training in the New Style Gym in Fuengirola, Malaga Province in Spain. I asked a Finnish older bodybuilder, who got silver medal at Senior World Competition 2000, if he used a lot of fruits to boost his training. I then thought, that fruits are doing good for a bodubuilder´s strength level. He said, that he is reducing his weight (fat) and suggested me going to the local Mercadona and buy 1 kilogram chicken breast daily for reducing weight. I saw him again in the next summer on a street, and he really was in prime condition! He was HUGE, and people turned around to look at him. What will we learn about this? Decide yourselves, sons! I am 73 now and I still go to the Mercadona here in Torrevieja, Alicante province to buy either chicken or turkey breast for my main food. For a change, I eat a lot of tuna, but very little dark rice and potatoes. Instead Smoothies and germs daily.

My strength levels are growing better from week to week, month to month! which has made me a believer of strength training to keep me young and get better from year to year.

I am going to publish my before and after photos in the next autumn, if I am going to be satisfied with my new development…

Best Regards to you all, especially to you newcomers. Keep asking and studying old as well as new methods.

Aimo  Aimo(Quote)

Hi Lee,
I am 18 years old . My only need of supplements to maximum pump.
I have seen some bodybuilder videos .It is amazing that how they pumped in their workouts , veins out and every muscle looks very tight.
I have read about nitro supplements to give maximum pump.
Are these really work?
If yes which one we should choose?
Can i get pumped like professional bodybuilders.  Lovely(Quote)

at 44 should I be taking creatine if my main objective is to keep, or gain more muscle but also lose body fat. I cant seem to drop the body fat and did I mention I hate cardio. I have been trying con-cret creatine instead of monohydrate because of the horrible gas it gives me. What is your opinion on this kind of creatine.  Ed(Quote)

I was wondering if it is beneficial at all to take creatine and a product like noxplode or horsepower at the same time? Creatine each day and the other product before workout.  Nick(Quote)

what’s the effect of protein powder to lean muscle? the truth behind protein powder is it true that it contains a lot of sugar?and traces of lead too?  rudy sebasdtian(Quote)

Three questions Lee

Does price of supplement equate its nutritional quality (i.e. would a more expensive supplement such as Force Factor be better than anything from GNC?)?

Do I have to intake casein protein in addition to whey to develop my body fully?

Is there a generic amount of creatine to be taken for working out? Better Time Period?  kARI Jackson(Quote)

I’m not a bodybuilder, but I’m interested in being as fit as possible in terms of speed, strength, stamina and flexibility. With regards to supplements, my questions are which ones to take and avoid? I’m sure each supplement is designed for a specific purpose or perhaps more than one purpose? Another question should any combination of supplements taken be avoided, in terms of nasty side effects or any other reasons? My sports are mostly aerobic activities like tennis and running, but I also use strength exercises, because I believe strength exercises like using weights will help build or maintain muscle mass, & help with overall fitness and health. I believe in a mix of aerobic and anaerobic exercise for balanced fitness.  Paul(Quote)

the most working supplements for strength and muscular definition is myotest of sun creatine in fact myotest is really working i have been taking it for a week and noticed a small increase in bench press actually i usually do 6 reps with 150kg or 337,5lbs for 4 sets and now i can easily do 10 reps with the same weight and same sets by the end of the treatment i assume that i can press 210kgs for one rep notice that the product is not steroid supplement it can increase your testosterone levels without putting extra testosterone in your body it is a totally vegetable  chrysovalantis(Quote)

Actully my biggest questions have already been answered. I worked out for about three years straight and used alot of supplements that maybe i shouldn’t have until now because i think i am around that 95% range NOW where improvements are getting hard. But the 3 year rule and understanding that supplments aren’t necessary but can help those certain few, helps me understand alot about supplements. alot of people probably wonder about supplements due to the Pre-work out catergory, It’s a HOT SPOT right now and no one knows which brand to choose from that will give them the best results. I personally took NO-Explode, Super Pump 250, Jacked, Black Powder, Bull Nox, White Flood. I use them just to test them out and you know, they didn’t turn out all that bad. But what i noticed was that they made me THINK that i needed them to start a work out. Without it then i really didn’t think i can handle the weights. I stopped taking them now and realized i still get some of the same effects without taking them. i think when people ask you about supplements now its due to which brand of Pre-Work out supplements you can recommend them because you already told everyone everything there is to know about supplements. Just in my opinon, you made several videos describing supplements that should have answered all the hype about supplements already.  James(Quote)

Hi Lee… Can you pls speicify perfect meal plan for a beginer.  Raj(Quote)

Hey Lee, your opinion on pro-hormone type supplements eg. testosterone boosting products would be pretty useful, I’ve seen all your stuff and I don’t think you’ve covered it. Thanks.  Ben(Quote)

Can you advise me on taking Glutamine, when, how much etc, and also what are your views on L-carnitine?  Des Duignan(Quote)

great video, first thing I do when I buy a muscle mag is flip through and cut out all the advertisements and throw them out which saves a lot of page flipping when reading and sometimes cuts the size of a magazine in half!

My biggest supplement question is about multi vitamins. You need proper nutrition in order for your body to properly absorb and use protein and obviously diet is the most important, but if your diet doesnt provide everything you need which MV are the best to fill the gaps when it comes to muscle building? Which nutrients should you look for in them that are most important?

Some directions tell you to take like 8 pills a day, which seems crazy to me to pop that many pills every day. Are these actually more effective than a one or two a day brand, is it really necessary to take that many for full effectiveness? and which company of MV is the most widely used and respected by pro builders?  Dave(Quote)

Hey Lee, I love the information do not stop. If I only take creatine (taking it for 2months then cycle off) and protein alone and continue to workout daily, while, taking my vitamines of course. Do you think that is enough to get great results?  Stefan(Quote)

I couldn’t stop laughing at the pic of the obese kid holding a Cell-Tech jug. That product is the most unhealthy junk you can possibly consume. It’s like drinking 10 tablespoons of white sugar with a sprinkle of added creatine! LOL  Zim(Quote)

This is really good stuff Lee.

Its important that people know that supplements alone are not the determining factor in building muscle or losing fat.

Great post man!  Joey Vaillancourt(Quote)

The only supplements i take are protein powder as well as going through a cycle of creatine powder (1 month on, 1 month off). I am naturally lean and therefore don’t have to worry much about my diet, i just eat lots of food (not fast food though). Realistically is there anything more i should be doing to increase muscle mass??  Timbo(Quote)

Hi, Mr Lee. My main question is what type of supplement that I should take? I want build muscles and the same I need to loss some fat. And I want to ask about the glutamine.  Mohd. Al Hatta(Quote)

My question, is creatine hard on the kidneys?  Brian(Quote)

Dearest coach,to start with,i do not subscribe to the idea of using suppliments.Anyways,how much food protein and starch should i consume for effective muscle growth?  Tito-Erobu(Quote)

Any take on nitrous oxide as a pre workout ingredient; the role of the variety of vitamins and minerals in gaining muscle mass and strength; and the question I can’t seem to get an answer to: is fat essential in the digestion of protein? This man says so… http://www.criticalbench.com/VinceGironda.htm  Justin(Quote)

i do not beleive on supplement.i have more than forty years in bodybuilding,and i have never taken any supplement.diet is more important.  salmi(Quote)

I have a tip for choosing protein powder. Choose a brand that does not use artifical flavours. Choose one that uses only natural flavouring, like styvia. Cut out that aspartame, sucralose, and all the other CRAP they throw in there. That shit is not good for your body or your brain.  Byrd(Quote)

i believe in supplements because i’ve actually used some and seen good results (joe weider’s creatine) i dont even know if they still make those. the only thing is that there are tons of supplements in the market now and its all about who has the best marketing strategy. i’ve used some of the most hyped supplements and seen no results.  joel(Quote)

Lee, you always have such good straight to the point information. I was wondering what your opinion is on the most effective form of creatine and how and when it should be taken.

Thanks  Mike(Quote)

Dear coach i must say u ‘re the best.Sincerly i don’t use suppliments neither do i subcribe to idea.Two quetions,do i get the largest amount of carbs from yams? Secondly,how does physical training,weight lifting etc affect our libido?  Tito-Erobu(Quote)

hi lee… after reading the comments i really appreciate you…Lee can you please tell me which supplement is best for good shape and loss of weight… I used to do body building like about 12 years back. now i am overweight. Mostly i know the tips doing exercise… i am 31 yrs.. i cannot do exercise like before… is that anyway i can get supplement so that i can get some strength.. i do exercise like about 2 and half hours a day.  shyam(Quote)

very informative indeed..thanks for this great article on supplement guide..i do exercise daily also drink protein shakes…i am 23 years old trying to gain more muscle mass.  john biller(Quote)

Lee,
As a former trainer, I am asked alot about what is legal and what is not. Many young athlets ask and want to know in the example (Balco scare with Barry Bonds) what they can or cannot take to get into the PRO’s, baseball, football or the Olympics.That in itself is enough for a book, think about it.
FATBUNNERS do they work? What is in them?
Great show on nutrition. Keep up the great work.We all appreciate it.  Sloopy(Quote)

Hey coach thanks for the opportunity,
Now the question i have, is regarding the undevelopment of muscles of some people though being a hard trainer and dietary supplement user.Many of the gym er have been unsatisfied and they have a great question on it.I have heard that the reason behind it is their metabolism character.But i am still confused about it.So please clear it out and also what sorts of supplements and exercise should be used by them,including the people who does not workout for both male and female.
Lastly, i appreciate your struggle for the bodybuilding world and hope you will get sucess on your try coach.So Best Of Luck.  ashish(Quote)