Posted 24 August 2012 - 03:23 PM
low-carber
Eating low carb will kill the efficiency of your muscle gains (good for cutting). That is, you will end up having to eat a lot more. While meeting your caloric requirements, you should be getting at least 40% of those calories from carbs. Pick whatever carbs you'd like, but you need to be at 40%. The popular ratios I see that seem to work are 40% carbs, 30% protein, 30% fat or 40% carbs, 40% protein, and 20% fat.
Vit. D-3
Vitamin D-3 should be taken with vitamin K2 (MK-7, maybe MK-4 as well) to ensure that it doesn't result in calcium being deposited in the arteries or soft tissue. This is especially the case if you begin supplementing calcium.
Vit. C (Should I even get this? some say 3g-6g daily is great for dieuretic, laxative and general health from not getting sick).
From the studies I've read, only about 200mg is needed in addition to the RDA to get the positive effects (that is, there is no difference in effect between 200mg of Vitamin C and, say, 1000mg). But more importantly, if you supplement with more than 1-2g for a long period of time, then your body will become accustomed to the dosage, and if you were to reduce your intake, then it is very likely that you will get scurvy. Given that, it doesn't seem worth it to take too much. All this goes out the window if you become particularly ill, or otherwise need a short term spike in intake. I've also read that many forms of vitamin C supplements are garbage, and can be rough on the digestive system, and so it is recommended that most of your vitamin C intake come from real food. I take 500mg of PureWay-C as it seems to be absorbed better, and I'm looking into liposomal vitamin C, but I'm not sure if it's necessary to go to such an extreme.
CoQ-10 (Ubiq.)
If you are over 30, then you may get some benefit from this.
ZMA
Zinc, Magnesium
These two are the same, and as has been said before you would need to ensure you are getting enough calcium to balance the intake of magnesium. Magnesium is often a recommended supplement because most don't get enough from their daily diet. If you are already getting enough of this from food, then you don't really have to worry. I supplement 2g of Magnesium L-Threonate anyway.
Glycine (Post-workout 10g?)
Lysine (Post-workout 10g?)
BCAAs pre-workout (rather than whey protein, and hopefully before you eat, or after having not eating for a few hours) along with your pre-workout supplements, then fast carbs (juiced vegetables may work here) and food along with your post-workout supplements after. Propionyl L-Carnitine (pre-) or L-Carnitine L-Tartrate (post-) are good supplements to help with energy and recovery, respectively.
Cissus
I've heard this being great for those with joint pain/problems.
Should I bother with?:
Vit. A?
Vit. B's? (B6 p-5-p specifically)
Vit. E?
Calcium (D-Gluc) Joints?
Manganese?
Just ensure that you are getting your RDAs, and you'll be fine.
Glucosamine,Msm, Chondroitin (Studies have turned me off unfortunately plus take forever to work)
Hydrolized Collagen I, III and/or II
Injuv. Hylauranic Acid (usually comes with Glucosamine prop blend joint products)
I-3-C (Or just consume lots of spinach, leafy greens, lettuce)
I've heard about these being used to help get more youthful skin, but I suppose some say that it helps with their joint tissue/cartilage. I was looking into these as well (for skin care mainly, but the joint thing doesn't hurt), but I was turned off for some reason. Maybe it's because I have amalgam fillings and MSM causes the flooding of mercury into the bloodstream which could later end up anywhere (even in the brain). Some say R-ALA has this same mercury chelating effect, and it's not good if you still have the amalgam fillings in, as they can just leech mercury from the fillings, and that mercury could easily end up in your brain (very hard to get rid of).
NAC
Some don't bother with this as it supposedly destroys mucus membranes (in your nose?).
well-blended anti-oxidant supplement (LEF),
This would be great. Maybe you can also look into liposomal glutathione.
well-blended multi-vitamin (Ortho-Core or LEF Multi-Extensions)
Absolutely, and you can use CRON-o-meter to ensure that you don't take more than you need.
Krill Oil
I use this rather that fish oil. I'm not sure if this is true, but the claim is that taking 1g of Neptune Krill Oil is equivalent to 5g of regular fish oil without the higher risk of mercury toxicity and rancidity.
Astanxanthin
This is highly recommended (4mg might do it, 8mg otherwise) for its ability to increase endurance, and for its skin protecting effects.
I would also recommend Milk Thistle, and at least 1 gallon of water everyday to help protect your liver. Piracetam is great pre-workout, as it potentiates almost everything, helps with your breathing and use of oxygen, and helps to keep you clear and focused.
I think the best things you can do to help your gains are to lift heavy and to failure (preferrably after 3-5 reps, but others say 8-12), avoid catabolic cardio, get enough calories in the right ratio, and, if you can, then follow the 16/8 intermittent fasting protocol (get in all your calories/vitamins/minerals within the same 8 hour window everyday). I'm assuming you already know about the minimum 1g protein per pound of lean body mass, etc.
You can also do a panel after you lift for a while to see if you are running low or are deficient in anything (if you can easily afford it).
