should i use supplements? and what kinds?

siillyliilyy
siillyliilyy Posts: 23 Member
edited November 2024 in Fitness and Exercise
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 :)

Replies

  • arditarose
    arditarose Posts: 15,573 Member
    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
    usmcmp Posts: 21,219 Member
    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
    siillyliilyy Posts: 23 Member
    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
    usmcmp Posts: 21,219 Member
    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
    arditarose Posts: 15,573 Member
    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
    lbaxandall Posts: 62 Member
    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
    jgnatca Posts: 14,464 Member
    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.
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