should i use supplements? and what kinds?

siillyliilyy

Hello!

I've recently been discharged from a 6 month eating disorder residential treatment! I went from 104lbs to 150lbs and I'm currently 5'11. I know that's a huge increase but that's my maintenance weight.

I'm starting back in the gym and instead of losing weight this time I want to gain muscle! And get toned I really want to stay committed to this plan and not fall back into my old habits.
I have access to a gym and I've just been follow a rountine my sister made for me but I know I should be taking supplements and eat a bit better!

If anyone could help me out that would be amazing!

Also how many days should I work out? How many days cardio?

Thanks

arditarose

The best thing you can do to gain muscle is be sure to be running a calorie surplus, hit your macros, and run a heavy lifting program with a progressive overload. Supplements aren't necessary.

You can start with a 3 day full body routine such as Strong Lifts 5x5, Starting Strength, Strong Curves. Moderate cardio.

usmcmp

Supplements are meant to be added if you fall short on something. If you get adequate protein and vitamins through food you don't need to add a supplement to gain muscle.

siillyliilyy

Thank you for your response!
I have troubles meeting my macros or 'calorie intake' as I have been suffering from my eating disorder. I know I need to eat a heck of a lot more that's why I kind of asked which supplements would be best? I've heard about taking amino acids which I have no idea how to?
When you say a 3 day full body routine, can you explain what that means?

Thanks!!

arditarose wrote: »

The best thing you can do to gain muscle is be sure to be running a calorie surplus, hit your macros, and run a heavy lifting program with a progressive overload. Supplements aren't necessary.

You can start with a 3 day full body routine such as Strong Lifts 5x5, Starting Strength, Strong Curves. Moderate cardio.

usmcmp

siillyliilyy wrote: »

Thank you for your response!
I have troubles meeting my macros or 'calorie intake' as I have been suffering from my eating disorder. I know I need to eat a heck of a lot more that's why I kind of asked which supplements would be best? I've heard about taking amino acids which I have no idea how to?
When you say a 3 day full body routine, can you explain what that means?

Thanks!!

arditarose wrote: »

The best thing you can do to gain muscle is be sure to be running a calorie surplus, hit your macros, and run a heavy lifting program with a progressive overload. Supplements aren't necessary.

You can start with a 3 day full body routine such as Strong Lifts 5x5, Starting Strength, Strong Curves. Moderate cardio.

Amino acids only make up for a low protein intake. With your history it's a really good idea to focus on getting that from whole foods and not supplements.

arditarose

siillyliilyy wrote: »

Thank you for your response!
I have troubles meeting my macros or 'calorie intake' as I have been suffering from my eating disorder. I know I need to eat a heck of a lot more that's why I kind of asked which supplements would be best? I've heard about taking amino acids which I have no idea how to?
When you say a 3 day full body routine, can you explain what that means?

Thanks!!

arditarose wrote: »

The best thing you can do to gain muscle is be sure to be running a calorie surplus, hit your macros, and run a heavy lifting program with a progressive overload. Supplements aren't necessary.

You can start with a 3 day full body routine such as Strong Lifts 5x5, Starting Strength, Strong Curves. Moderate cardio.

Full body routine--working the full body, rather than splitting upper/lower or chest, legs, back, etc.

Go to the Strong Lifts 5x5 website and you'll see what I mean.

lbaxandall

I take amino acids in the morning before I workout... I usually workout on an empty stomach, so it helps gives me a bit of energy, I just can't eat before I go to the gym. I also take fish oils, probiotics and garlic capsules, just for general health. I will use a protein powder if I'm rushed or can't eat a full meal after a big workout, but usually I just go home and have eggs and I'm good.

jgnatca

Your top three supplements will be protein, carbs, and fats. Get those covered first. I suggest you combine them in the most attractive ways you can think of. Eat a portion of carbs before your workout and perhaps a protein shake made with banana and milk afterwards.