What do you supplement with?

Whey, multi-vitamin, vit D, fish oil. Nothing too exciting.

jiggyj9 wrote: »

Does everyone else take their whey everyday, even on off days?

Rose18l wrote: »

Whey, animal pak and pre workout. Don't take pre workout and whey everyday. Depends on my energy level and protein intake.

I typically take it at least once a day, unless I happen to eat a lot of protein that day

I do whey almost every day. I usually make a shake and throw my creatine in there.

jiggyj9 wrote: »

What are everyone’s protein intake goals per day?

I’m struggling to figure out exactly how much protein I should be intaking (been lifting for years but just started MFP/tracking my calories and nutrients). I’m 130 pounds and trying to gain more lean muscle, and my goal right now is set to around 130 grams per day.

My goal is set to 136g and my current weight happens to be 136. I tend to meet my protein before anything else because I love me some meat LOL

jiggyj9 wrote: »

livingleanlivingclean wrote: »

jiggyj9 wrote: »

What are everyone’s protein intake goals per day?

I’m struggling to figure out exactly how much protein I should be intaking (been lifting for years but just started MFP/tracking my calories and nutrients). I’m 130 pounds and trying to gain more lean muscle, and my goal right now is set to around 130 grams per day.

If you're trying to grow, are you in a calorie surplus?

I have 130g at the moment too... About 140lbs, in a deficit to lose weight.

Please pardon my ignorance, but is a surplus or deficit counting the calories you are burning? Because I’m currently not calculating the calories I burn at all and am trying to eat around the same amount of calories everyday.

To be honest, I have a hard enough time eating 2,500 or so calories a day, which is approximately where I’m at to gain.

Surplus is over your maintenance. If you are not gaining weight over time, then you are not in a surplus of calories. Tracking can help especially if you are having trouble hitting your goals, it gives you an idea of how much you are eating and how much more you need. Calorie dense food will be your best friend.. peanut butter, nuts, seeds, avocado, oils, full fat dairy, bread, bagels, pasta, high fat meats and fish, cookies, cake, pizza, juice, smoothies etc

jiggyj9 wrote: »

Makes sense! So I would say I am eating at a surplus, but it hasn’t been very consistent, up until I started using this app which has really been a game changer for me (the missing piece if you will).

Over the two weeks so far of tracking my intake, my issue though is that I get full usually before my goal. So I’m resorting to protein shakes and scoops of peanut butter at night.

The other thing is, when you are eating in a surplus, how do you manage the extra fat/bloatedness that seems to get stored around the tummy? I’ve been considering adding a day at the gym that is strictly cardio or HIIT.

Don't do that if you are having issues gaining and can't keep up with you intake as is, you are only going to add to your calorie intake to gain. It's going to be like treading water, you are going to get nowhere if your goal is to gain.

You could lower your fibre, eat more calorie dense food which doesn't take up a lot of space. In the end when you bulk it is hard to avoid the bloat. If you are actually gaining fat in the waist, and you know too high a surplus isn't an issue as you indicated, make sure you are following a training program with progressive overload. Poor training/inadequate muscle stimuli can lead to excess fat gain.

http://community.myfitnesspal.com/en/discussion/10637410/beneficial-supplements-which-ones-are-right-for-you#latest

1. Protein
3. Beta-Alanine
4. Creatine

These are the main supplements that I take nearly every day. I should have caffeine as I do use it most days but I don't always take a stimmed pre-workout. I worry about too much caffeine and building a tolerance. So I only use it about half the time I lift. Beta-alanine and creatine I don't have loading phase I just take 3.5-5g daily (normally on the lower side). Warning Beta-alanine does give a "pins and needles" feeling on face and hands. If you don't like that feeling avoid it.

Don't buy the expensive Beta-alanine or creatine. It doesn't work any better than the My Protein or Bulk Supplements brands that are a fraction of the cost.

Creatine, whey isolate, bcaa (eaa's would be better) vitamins d3, k2, c, b12, multivitamin, some others but too tired to look up the names lol

Multi vit. And fish oil daily. Whey almost daily to depending on my protein intake. Glutamine after workouts it a whey shake. And pre workout some times before workouts

I’ll put some glutamine in my whey protein...and I take D3 and a multi-vitamin.

My PWO stack is Creatine, Beta-Alanine, Citrulline Malate with Caffeine pill (or I simply drink coffee). I also take multivitamins (small dose when bulking, the full dose when I am cutting), Vitamin D3, Fish Oil, Magnesium (I've been sleeping much better since taking them, placebo effect??? Who cares, it solved that issue big time), Calcium

Pea protein isolate, BCAA's, Vitamin B Complex, Vitamin D 5,000iu, 3 months on/3 months off Echinacea, Psyllium husk and Slippery Elm.