Best food supplements?

[5v3d3b0]

I've been going to the gym now for some time but want to get serious for the next couple of months until summer. Last summer I did well and got up to 73kg body weight at 176cm tall, which is by far the heaviest I've ever been (always been a small guy). I was almost benching my weight and was generally looking pretty good for my liking. Then in September I started uni again and moved into a house off campus. I spent too much money at the start so couldn't afford gym for the first term. On top of that I went out a LOT, not only drinking but doing mdma a few times as well. The result: I went down to just over 63kg in less than 3 months.
Since then I've gotten back to almost the same strength, but I'm still only 66kg...
My biggest problem is food. I'm generally pretty lazy, and I absolutely HATE cooking, so I rarely get more food in me than I need to maintain my current metabolism, and probably not enough to grow at an optimum rate.
There is a big drum and bass event this Sunday that I've been looking forward to for weeks now, but today I decided to sack it.
The ticket for the event: £30
Travel: ~£15
Half a g of the good stuff: £20
Drinks: ~5 (water)
Weed for comedown: £10
Weed to get through Monday: £10

That's 90 quid for one night. 90 quid that I don't really have to just waste.

Instead I'm thinking spend 50-60 quid on supplements that will aid me in the gym for the next 8 weeks before I get off for summer.

So what's my best bet here? From bulkpowders.co.uk I've looked at:
2.5kg 82% whey protein concentrate: £28.99
1kg creatine monohydrate: £10.99
2.5kg ultra fine scottish oats: £5.49

Is there anything else I could get that would really be a good supplement either to build muscle, or general health? I'm thinking of maybe getting a good full spectrum multivitamin too as I'm quite prone to colds etc, so my immune system can't be all that great

I'm pretty motivated at the moment because I can tell I have less fat on me than half a year ago, yet I've almost got all my strength back, so if I gain the right kind of weight I should look a lot better at 73kg once I get there than I did last time

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TLDR: Used to be bigger than I am, lost a lot of weight due to partying and lack of food. Have between 50-90 quid to spend. What supplements are the best combination for muscle growth?

I can currently bench 65kg, and I weigh about the same with what I can only assume to be quite low body fat %.
My goal: By June 24th (when my gym membership expires) I want to weigh a lean 70kg at least, and bench at least 70kg, but preferably 75kg.
Note: My legs are VERY skinny compared to the rest of me because I used to neglect them. I think if I start working my legs hard I could potentially put on a lot of weight there?

Ghost Rider might know a thing or two?

Thanks in advance

EDIT: I know supplements are not a replacement for real good food, but I think they could help me out

[Speedy3]

Work legs and back, as two major muscle groups in body so will aid with testosterone production and muscle growth

dont neglect cardio

lift heavy, fewer reps, more sets (ie 5reps, 5 sets)

do 5 exercises for each group ie chest (Decline, flat, incline, dumbell fly, cable fly)

30mins of high intensity cardio (ie cross trainer, intervals, level 8-10)

eat right, cut shit out of your diet

brown rice, brocolli, chicken, salmon, sweet potato

cook the above in different ways

protein works well, i've bought some from eBay - £36 for a months supply, and has 1000 calories per shake and 50-60g of protein, take 2 a day + normal eating and you will see weight gain and fat loss
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[nop]

The best 'supplement' is a nutrient packed diet. Start muching those 'super foods' bro.

1. Liver (and lots of it) - cheap, loaded protein and your RDA of just about everything.
2. Eggs - The master food, has everything to kick start a chinken's life.
3. Spinach - Top notch source of iron and shit.
4. Cod liver oil - Tastes like crap however it is just about the most potent 'supplement' you can get.
5. Milk - You don't need to GOMAD but milk will keep you loaded with easily useable proteins. (drink full fat, organic).

IMO anything that is marketed as 'bromax progain' or just 'supplements' is BS. You want protein? Get it from the most usable source possible whey, eggs and milk.

Job done.
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[GhostRider]

[5v3d3b0]

By benching 65 I mean for 5 or 6 reps. Yesterday I was doing dumbbell presses with 30kg and got 5 reps on 3 sets.
In terms of routine I haven't been very organised, so I can't say which day for which muscle.
Chest:
Bench press 4 sets
Incline dumbbell press 3 sets
Flies 3 sets
(sometimes I switch between db and barbell press to make it a bit more interesting and hit it "from another angle")

Back:
Bent over rows
Lat pulldowns (110kg, my strongest exercise)
Deadlifts (80kg at the moment)
Seated rows
Shrugs (90-100kg)

For arms I do the usual crap, curls, pressdowns etc.
Shoulders are a pain in the ass cause my left one is bad so it hurts unless I'm very careful in my movements, which is also why I prefer to incline db press rather than barbell press because I can work around the angle that hurts.

Legs I have yet to start properly, and if I did a full leg sesh I probably wouldn't be able to walk properly for a week... I'm about to go do a back workout, and I might do 3 or 4 sets of squats at the end to start prepping my legs for some carnage over the next few weeks.


PS. WHAT IS cod liver oil? I always hear a lot about it, but I don't really know what it's good for In fact I've already got some from ALDI, each cap containing:

100% RDA Vitamin A
100% RDA Vitamin D
Cod liver oil and fish body oil 550mg, of which EPA/DHA = 115mg

Meaning??

[GhostRider]

[Deckx]

Fcuk it...go raving you have the rest of your life to go to the gym whereas gurning off your face on E's in your mid/late 30's can be viewed as odd ??

[5v3d3b0]

The thing about this one particular rave is that it will set me back so far economically that I won't be able to eat enough to put on muscle for the rest of May. The difference by June could potentially be huge if I spend the money on food rather than that one night, and my parents have recently moved to Mauritius where I have no friends as of yet. I would like to go there looking and feeling the best I can, cause I'm gonna have a lot of socializing to do. (call it vain but fuck it)
Besides, I go to raves every other month, there will be others...

Ghost Rider: Thanks for all the info. I'm still trying to figure out a split that works for me. I can do 4 times a week, 5 if you think it would make a big difference.

How about:

Monday Legs
Tuesday Chest
Wednesday Back
Thursday Shoulders + Abs
Friday Biceps + Triceps

Should give my biceps and triceps enough time to recover from doing back and chest, and my shoulders should be recovered by the time I do chest. I used to do biceps on back day, and triceps on chest day, but I find after a really hard chest/back workout I'm too tired to do a good arm workout. That is the only reason I'm considering 5 days instead of 4.

Also I've been logging the weights I've done in an excel spreadsheet, but because I haven't been pushing it 100% yet it still needs a bit of improving, like how many reps I did and how many I need to do next week etc.

Did a few sets of squats today to start prepping my legs, 50kg was comfortable but I know I'll still be sore tomorrow. Next week I can probably go to 60, then 70 the week after, but knowing myself I can NOT use full power before I've built up for at least 2 prior sessions. Last time I did a proper leg workout I needed assistance on to a plane by elevator, because I couldn't walk up the stairs

Note: I've got a good spotter. He used to be huge, then he started smoking weed and lost pretty much all of it cause he couldn't be bothered any more. He's back on it now though and we live together so makes it easier to motivate each other

[Derivative]

[GhostRider]

At a rave no one looks odd as no one gives a shit about how old you are, just that you are having a good time And anyway, one nights raving will fuck up a weeks worth of training I guarantee it, my strength always always suffered throughout the week after a session on the chez.

Anyways, 5 sessions a week? Depends how committed you are, if you think you can sustain it then go for it, I kept up 6 days a week for a good 2-3 months but wouldn't do it these days as I wouldn't be bothered.

Personally I get away with a 3 day week consisting of:

Monday - Legs and Shoulders
Weds - Chest and Tri's
Thurs - Back and Bi's

The thing is you don't NEED to work your bi's and tri's too much after doing chest/back because they will have used them as secondary helper muscles anyway so they are partly fatigued, this means you can blast through 3 different excercises and be done with it, I'm in and out within 1hr 20 tops, and it'd be shorter if I didn't have to wait for equipment.

Just get your form right on squats as whilst you might get away with it at lower weights when you start piling on the plates you'll bloody know about it. You'll hurt for days off a good leg session, for the first week or two anyway, then you'll have adapted and you should be able to push yourself without fear of not walking properly for days after.

GhostRider
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I have all the characteristics of a human being: blood, flesh, skin, hair; but not a single, clear, identifiable emotion, except for greed and disgust. Something horrible is happening inside of me and I don't know why. My nightly bloodlust has overflown into my days. I feel lethal, on the verge of frenzy. I think my mask of sanity is about to slip.

[yambabe]

[5v3d3b0]

[Red Devil]

https://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

It works just don't go too heavy too soon or you won't be able to stick to it.

Edit: And use the food advice above at the same time!
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[Irezumi aka Reuben]

[5v3d3b0]

^^ Fair...

[Deckx]

I shared an office with a guy who was into the weights and used to take creatine....his farts were not funny.....like he shat a dead person

[GhostRider]

Sound about right.

GhostRider
____________________
I have all the characteristics of a human being: blood, flesh, skin, hair; but not a single, clear, identifiable emotion, except for greed and disgust. Something horrible is happening inside of me and I don't know why. My nightly bloodlust has overflown into my days. I feel lethal, on the verge of frenzy. I think my mask of sanity is about to slip.

[5v3d3b0]

I know that to be true from last time I used creatine... Hopefully worth it though, we'll see in a few weeks.
Just got back from a shoulder sesh. Managed to do pretty well without hurting my left shoulder because I focused on strict form and made sure not to let my guard down.
I did: 2 light sets of 10 reps on the shoulder press machine
3 sets of db press, 18kg for 8 reps
3 sets of front raises, 6kg 8 reps
3 sets of back raises? When you're bent over sitting down and pull your straight arms up like you're trying to fly 6kg 8 reps
2 sets of upright rows, 35kg 6 reps
3 sets of barbell shrugs, 95kg 6 reps

Then I did a bit of ab work after that.

Shoulders are definitely my weak spot along with my legs, more so even because I'm scared of hurting my left shoulder, but after today it feels fine, so if I keep going with good form and increase the weights slowly maybe it will get better all together once the muscles get stronger

[johnsmith222]

[el_oso]

i think you should hit the big three hard. deadlifts, bench press, squats.
personally i hate doing squats so i go for leg press instead.

like most people have mentioned get your diet sorted. cut out the refined sugar. if you hate cooking, cook for a few days for the week and get some clippy containers and store it in the fridge/freezer. if you don't plan on sorting out your diet then when you come off the creatine/supplements you're just going to drop the muscle mass again. all that work for nothing
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[drzsta]

Food supplements??

Fuckin hell has the world gone GAY?!?


Seems every man and his dog is downing protein this and phosphate that... What happened to just MTFU and get on with it. Everybody nowadays expects some miracle solution to problems, even trivial shit like this.

:|
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[5v3d3b0]

It's not a miracle solution, just an easy way to get another 40-50 grams of protein in a day without having to eat reckless amounts of meat (not a big eater naturally).
My stuff was supposed to come today at 3pm. I got home from the gym at 2:30, only to find an attempted delivery note signed at 2:27
Have to wait til Tuesday now..

[G]

I've never really 'got' people's objections to protein powder.

If I can do something that makes your last hour and a half of hard work that bit more useful, why would you not?

It's like being offered a bonus at work and saying "well, no, I'll just carry on with my normal wage, ta"!

I do like eating decent amounts of meat; but even then protein powder has been designed to be digested easily and is more 'acceptable' and easier to gulp down in the changing room than a steak-dinner!

[Dilyan]

My targets set for mid-August are a tat different; but the essentials are pretty much the same.
On a workout day:

Breakfast:
2 spoons of this:
https://www.ebay.co.uk/itm/BSN-NO-Xplode-1025g-25-Extra-No-explode-Sample-/270899547806?pt=UK_Health_Beauty_Vitamins_Supplements&var=&hash=item84b9f9f5df#ht_6246wt_1139
2xGlutamine, 4xL-carnitine (have to loose body fat) and 1 multivitamin

After the workout (a.k.a Lunch) - Protein shake + 2xGLutamine

About 16:30 - Steaks/Chops/Chicken breasts with salad


Completely cut out carbs like potatoes, cakes (everything sweet really), bread, and most importantly - (as from 4 days) - ALCOHOL (maybe the odd beer, but no wine or spirits). Lots of water - that just becomes a second nature.



On a non-workout day - cereal/musli/oats (whatever I have) for breakfast, a piece of meat for lunch (normally leftover grilled chops, chicken breasts, or just a tin of tuna in brine), and same but with salad for tea.
For 6 weeks I have had nothing to eat after 5 pm. So difficult to do, it's unreal. But the results are evident - lost 25 pounds of fat so far (probably more actually as muscle has definitely been built for this period).




In your case pal I'd eat as much meat as I can. But not burgers, doner meat or similar. Bulking up comes with protein AND REBUILDING the muscle (look up glutamine).
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[5v3d3b0]

Got all the stuff yesterday and I'm very pleased. First I tried the whey protein (banana flavour) with water, which was ok but really not that great taste wise compared to more expensive brands. I've made a nice little recipe for a pre workout shake though:
50g ultra fine oats
30g whey (about 25g pure protein)
5g creatine
300ml whole milk

Comes out as quite a thick shake, and it actually tastes very good!
A combination of slow carbs and fibre from the oats, fast protein from the whey, slow casein (or am I wrong?) from the milk, and creatine seems like a good idea 45 min before a workout.
Then I have a proper meal for lunch when I get back from the gym, and another shake between dinner and bedtime, which is 5 meals a day including breakfast.