So this is my deal, maybe you guys can help a newbie. I am 5'10 and 178lbs, about 22 percent body fat. I'm trying to get to 190 and be somewhere around 10 percent body fat... I just started trying to gain muscle. So I’m lifting 4 days a week heavy. My diet is already pretty high in protein, but is all over the board on everything else.
I take 1-2 protein shakes (nitro-tech w/45 grams of protein each) on the days I work out, and I take 0-1 of them on the days I don't.
I just bought BCAA's (Apex "Max Recovery" formula) The bottle says to take one pill for every 30 pounds of muscle.
Basically I just want to know if these are good supplements, and how and when should I take them. And if I should take anything else.
I'm a beginner with the gym and a super duper beginner with supplements.
filling out your profile will help everyone on giving you advice.
First off, nitro-tech is pretty expensive, so if you want to save money, but keep the quality of the product, then i suggest switching to......
:: optimum nutritions 100% whey ::.
As far as dosage amount, take enough to match your current weight...178pounds = 170grams of protein daily..Take the shakes in between meals so that you have six meals in total.