supplements

Hi,

I am an experienced lifter, but coming back into training after 7 months absence due to injury.

I plan to slowly ease in and build up for 4 weeks, then go heavy and hard to gain mass.

I have tried creatine and mass gain before, but didnt get much out of them, maybe becuase I wasnt using them correctly.

My question is, what combination of supplements would you recommend taking to gain mass and strength and when should I take them?

I should also note that my budget isnt very big coz money is a problem, and I used to get very energy depleted when working out before, I think due to not having enough calories and protein (I am vegetarian and dont eat meat).

Thanks for your help

Alex
 
what kind of injury did you have? for 7 months, must have been pretty bad.

how were you taking the creatine? thats what i was gonna recommend.
 
I had a severe lower back injury - torn ligament, twisted pelvis, trapped nerve, caused by doing deadlifts with too much weight , too fast, and with a rounded back.

I have tried quite a lot of supplements like creatine, and also one product I cant remember the name of, which had creatine plus other stuff as well.

To the best of my memory i took it according to the instructions on the packet which was one serving per day in water, but this was some time ago and I cant quite remember.

Looking back, I was quite bad nutritionally, i.e. nowhere near enough protein or calories so i was always tired and never stood a chance of building real mass, though i did get very toned at one point.

Maybe combining creatine with other supplements, a better diet, and taking it more often or at specific times of day (before or afteer workout?) would help?

thanks.
 
damn, thats sounds horrible. but congradulations, you made it back. do you realize how many ppl would have given up on lifting? you're in the very, very small minority that didnt give up. you should be extremely proud of yourself. :)

the nutrition has to be in order because no supp will work if its not. get the basics in order: calories, protein, carbs, fats, vitamins, minerals, water and fiber. are you eating or drinking something postworkout?

if you want to give creatine another shot, my opinion is just to pick up a container of the plain powder. take 5 grams each day and drink alot of water, somewhere around a gallon a day. then give it time to notice something.

if you dont, then try one with added dextrose or just mix the plain creatine with some gatorade or powerade.
 
thanks for the encouragement!

It was a horribel experience, but nothing could deter me from my passion for martia arts and weightlifting!

I havent actully started in the gym again yet, but I am asking these questions in preparatiuon, so i can build the perfect workout!

I drink 3 litres of water a day - is that about 1 gallon? I plan to eat soemthing with carbs about 2 hours before workout i.e. baked potato, and protein about 1/2 hour after workout i.e. can of tuna, does this sound good?

Also, does it matter when the creatine is taken, i.e. pre or post workout, morning or evening etc?

thanks
 
take the creatine pwo on lifting days and with a meal on non lifting days.

i believe 3 litres is a gallon. not 100% sure

try and make both your pre and post workout meals with carbs and protein.

your passion is going to take you far!!!
 
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