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Supplements aid fat burn, muscle build?

maxheller Posts: 4 Joined: 2006/07/02	2006/07/20, 03:02 PM Hey guys, I'm 5'8" 150 almost 16 yrs old and about a 10 to 13 percent body fat. My bench is around 180 for 10 reps. I want to get up to about 160 in the next couple of months before I start up hockey again. I lift 3-5 times a week and do cardio 3 times a week. I am considering using supplements to add lean muscle, as i want my bodyfat percent to go down as i gain weight, so i get more cut and can move around more easily and with more agility ( a hockey thing, don't worry about it). I am considering using creatine, a weight gainer, and i already take whey. I dont think products like hydroxycut would work as theyd cause weight loss. How do I achieve my goals? Supplements? More/less cardio? More protein? And one last question, is creatine fairly safe and effective? -------------- -max
	2006/07/20, 11:46 PM u dont need creatine...u dont need anything except lifting weights, eating, and sleeping...and doing all those well... list your whole lifting program...for better help.....also bench press is about as relevant as how far you can spit your chewing gum...do u do deadlifts? squats? these are the things that will transform your performance... If u need cardio for cardio fitness for hockey, i suggest sprint work or HIIT...each helps build power as well as carries over into endurance and helps burn fat more effectively than other forms... Check out other threads in nutrition on proper eating...1g per lb protein, 2g per lb of complex carbs 0.5g per lb of healthy fats....and 15-16 calories per lb ....are general guidelines...
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/07/20, 11:59 PM Got to hand it to the supplement companies....they have done a wonderful job of making folks think they can't do without them. When in fact, it is essentially quite the opposite. Spend tons of money on them, see what you get. A lighter wallet, and a bad attitude. -------------- Maximus from Gladiator....Strength and Honor!
maxheller Posts: 4 Joined: 2006/07/02	2006/07/21, 12:20 AM I squat occaisionally, but its hard to find a spotter all the time, and without that, my performance goes down by 25% at least. I generally work on: Hockey 2-3 times a week (amazing cardio workout, toughest sport out there) Lifting: Tri-Push and other tricep workouts Dips Bench Flys Shoulder Press Shrugs Bicep Curls Seated Row Lower Back raises Lower Body: Leg Curl Leg Press Leg ext. Calf Raises Squat Cleans (1-2 times week) I generally separate into muscle groups, doint 3-4 per day, these are just the general lifts that i do, i may have forgotten one or 2. As far as supplements go, i know that theyre not magic in a bottle. I have been told by many people, though, that they can help alot. To burn fat, I know that cardio is the most important, but if i want to gain weight to 160 of lean muscle... 10 more lbs of it, will that come with time?
	2006/07/21, 01:14 AM Since you're not a bodybuilder you should narrow down that list...curls, leg extensions, etc are a waste of time for athletic performance and actually increase risk of injury as is the possibility with leg extensions I would focus on the following: Variations of Olympic Movements(snatch, cleans, etc) on week you're not deadlifting......I would list deadlift as just about #1 exercise for athletic performance...You need to do them at least every 2 weeks at fairly low reps/high intensity....squats you can do in a power rack with safety pins....if you dont have that...then just lower the intensity a bit...leave a rep or two in the tank...or try to use volume approach of doing more sets and lower intensity like 8 sets of 3......chin ups/pull ups, bent over rows, dips, military presses, bench presses..... In other words focus on BIG exercises...forget all that crap like curls...your biggest gains will come from big exercise as you lift progressively heavier.. You can try variation like Week1: Day1 Deadlifts Chin Ups Dips Day2 Military Presses Pull Ups Bench Presses Week2 Squats Chin Ups Dips Day2 Power Cleans Military Presses Bench Presses so that you can go fairly heavy yet have plenty of time for recovery and have time for other things like hockey drills/practices, or other cardio conditioning ... I would lift in the 5 rep range...