Supplement Suggestions

Hi Guys .
New to this here forum and am seeking some advice . I have been training for a good 4/5 years now and have resigned myself to the fact that I will never be a big boy with out help .
I am 1.9m tall and weigh about 90kg which makes me pretty lanky .Generally, I look decent and "in shape" .
I have been taking ON protein and Opti Men/AnimalPak blindly for years and the thing is after educating myself I am not convinced these products are worth the price I am paying .Not saying they not good but I am sure I can get much more for my money .
I was looking at the BasicSupplements website to get protein,glutamine and creatine .
I also recently bought the Dischem Gold Omega Oils pills and it has not killed me yet :laugh: .

Any suggestions on what Multi to take and also what else to add to my basic stack ?

Not really keen on adding any preworkouts/postworkouts etc etc . Post workout for me is a whey shake .

Oh yes , in the construction industry so diet is a not very good . Its the least I can do to not eat bloody pies and coke everyday .Its Oatso Easy in the morning , fruits at mid morning , roast chicken and veg or similar for lunch etc etc etc . I try to keep it clean and I know I dont eat enough but I really cant push down food .

Thanks in advance

Hey man

It seems like you answered your own question in your post. You are not eating enough. Look at the stickys set up in the dieting section there you will find a lot off info. Basically 6 meals a day, all six with protein, if you are not hitting that protein mark, you will not grow, multi vits does not make you grow.

It is like building a house, multi vit is maybe the skill of the builders, but protein is your bricks I would say.

Start breakfast of with a shake or eggs, like 6 to 9 and normal oats, not oatso easy alone. Further more you can do more shakes during the day if it is that difficult to eat correctly with your work. Shakes is not the best but in some cases it is the only solution. You can add biltong and nuts as well to eat on the go. Take your food with you, if there is a will there is a way. At the moment I am staying in a guest house and my diet is still not that bad.

Add glucose/dextrose to your post workout shake as well.

Read those stickies, knowledge is power. (or size hehe!)

Hey Molten i see lots of people add dextrose to their PWO shake and i was wondering whats the thinking there

there is many explanations and I guess DJ will give you the best version...

My version: Dextrose is optimal for an insulin spike, so you take it with your post workout, it increases your blood glucose rapidly, then your body secretes insulin to absorb this glucose, but the aminos from the whey gets absorbed with the glucose. (It is the same reasoning with delivery mechanisms for creatine as well, take cheap monohydrate with dextrose works very very well)

Also an insulin spike kicks you out of catabolism, therefore it is a good idea for morning after your night fast, and after a hard workout when the energy in you muscles are expended and catabolism starts.

Hope that helps