I know that a lot of people feel supplements either don't work or aren't safe but beyond that, I want to know what supplements are the best and safest to use to get more muscle mass and less fat.\n\nI already take Creatine, Amino Acids, and Calcium Citrate. What else should I be taking to gain a ton of muscle mass without gaining fat?\n\nWhat supplements have worked for you and what haven't?\n\nWhat about testoterone boosters and other hormone stuff, does it work and is it safe?
206040
any type of pro hormones really mess u up in the long run, just take ur creatine ur protein, ur multivitamines, glutamine an flaxseed iols! and just pump iron like crazy! goodluck email me if anything
159984
Doesn't creatine naturally occur in our bodies when we eat lots of meat? I think that's correct, and if it is, then the FDA doesn't need to approve it and it obviously safe.\n\nDo a search for it... make sure.
470101
ok...\n1.. training when u young and your body still growing you will f up your body and stunt your growth...\n2. the only way to increase muscle mass is to eat protein... beans, fish, tofu etc etc...\n3 after training make sure u get some zinc in to repair the nerve endings\n4 get a proper training schedule to maximise your time in the gym\n5 eat 5 times a day to keep your matabolism up and going\n\nthat all i could think off!\n\nhave fun!
672521
there's a lotta info out there on www.bodybuilding.com if you wanna check it out. just go to the article listings, nutrition, and there's a whole section on post workout. i would give you what i do but it seems like there's so much conflicting and overlapping info out there that you have to go with what you think is correct and what works best for you. good luck.
230168
too much fat is never a good thing.  But the best way i beliee is to lower you total calorie intake and increase the bodies output with exercise.  Adding more protien or food with amino acids is good to get into shape also because it promotes muscle use and growth whie burning off fat quickly.  good luck getting into shape!
272372
It is probably the only supplement on the market that can actually help you increase your loads, power and size in a realtively short period of time.  \n\nPROS\n- Increases the availability of energy for first 6-10s of power related movements\n- It increases muscle strength and power\n- May improve some endurance and delay fatigue. \n- Forces water into your muscles (cell volumization), making muscles bigger and firmer. Do not confuse this with water retention that happens outside the muscle cells, making the muscles look smooth. \n- Gain weight quickly (if that is a desired goal) 4-8 pounds is common in the first three (mostly due to increase of body fluids in the muscles). \n- Gain muscle faster since your able to lift greater loads longer due to reduced fatigue and leverage.\n\nCONS\n- Weight, strength and power gain are quickly lost approx 2-3 weeks after termination of last cycle\n- There have been some outrageous claims of Creatine causing everything from high blood pressure to cancer, but these have never been proven. There are no scientifically proven side effects from moderate Creatine supplementation.\n\nhttp://preventdisease.com/news/articles/creatine_boosts_brain_power.shtml\nhttp://preventdisease.com/news/articles/creatine_and_teens.shtml\n.\n.
181954
At fifteen years of age, creatin will not help you, and using ANY "steroids" is not smart as your body is still developing NATUARALLY. Using anything similar to a steroid can actually hinder the "natural growth" of your body...\n\nBut here's the info you were looking for:\n\nCreatine is a nitrogenous organic acid that naturally occurs in vertebrates and helps to supply energy to muscle cells.\n\nIt is public knowledge that meat (which has a lot of creatine) enhanced performance long before modern science discovered creatine. The big winner in the 480 B.C. Olympic Games said he ate nothing but meat for 10 months prior to the Games to get ready.\n\nIn 1832, the French scientist Michel Eugène Chevreul discovered a component of skeletal muscle that he later named creatine after the Greek word for flesh, Kreas.\n\nIn 1912, researchers found that ingesting creatine can dramatically boost the creatine content of the muscle. In the late 1920s, scientists found that the intramuscular stores of creatine can be increased by ingesting creatine in larger than normal amounts, discovered creatine phosphate, and determined that creatine is a key player in the metabolism of skeletal muscle.\n\nThe Russians and other Eastern Bloc countries may have used creatine as a sports supplement as far back as the 1970s, although this is a matter of debate.\n\nWhile creatine's influence on physical performance has been well documented since the early twentieth century, it only recently came into public view following the 1992 Olympics in Barcelona. An August 7, 1992 article in The Times reported that Linford Christie, the gold medal winner at 100 meters, had utilized creatine prior to the Olympics, and an article in Bodybuilding Monthly named Sally Gunnell, gold medalist in the 400-meter hurdles, as another creatine user. Several medal-winning British rowers also used creatine during their preparations for the Barcelona games.\n\nAt the time, low-potency creatine supplements were available in Britain, but creatine supplements designed for strength enhancement were not commercially available until 1993 when a company called EAS (Exercise, Atheletics, Strength) introduced the compound to the sports nutrition market under the name Phosphagen. In 1998, the launch of the first creatine-carbohydrate-alpha lipoic acid supplement, Cell-Tech, by another company called MuscleTech Research and Development, took place. Alpha lipoic acid enhances muscle phosphocreatine levels and total muscle creatine concentrations. This approach to creatine supplementation was validated in a study performed in 2003 by Burke et al., of the Department of Human Kinetics at St. Francis Xavier University. Another important event in creatine supplementation occurred in 2004 when the first creatine ethyl ester supplements were launched. To date, the most extensively researched brand-name creatine supplement is Cell-Tech, with three published studies on the actual product (Parise, G., et al. 2000,. Kalman, D., et al., and 2000 Tarnopolsky et al, 2001). Both Phosphagen and Cell-Tech still remain widely used by athletes around the world.\n\nCreatine Ethyl Ester (CEE) is becoming a widely used form of creatine, with many companies now carrying both creatine monohydrate-based supplements and Creatine Ethyl Ester supplements, or combinations of both. CEE is touted to have absorbtion rates tens of times higher than regular creatine monohydrate by several supplement companies. Creatine monohydrate ($400 million in annual sales in the United States alone) remains the most used form of creatine.\n\nSynthesis\nIn the human body creatine is synthesized mainly in the liver by the use of parts from three different amino acids - arginine, glycine, and methionine. 95% of it is later stored in the skeletal muscles, with the rest in the brain, heart, and testes.\n\nThe enzyme GATM (Guanidinoacetate N-methyltransferase, also known as L-arginine:glycine amidinotransferase (AGAT),
151232
Hey dude, i use creatine, and its fine. get them from GNC.\n\nYou should get the liquid one, because it doesnt have any side effects.
244865
Eating to Gain Mass\n \nThis is usually the forgotten element of most mass programs. Food. The truth is, no one will gain muscle without food. It seems so simple and basic, yet most don't get enough of it to build muscle.\n\nDieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off. Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely.\n\nThe majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle. \n\nHigh quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. You also must have protein at every meal. \n\nTo enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . I always eat six meals each day, evenly spaced out at three-hour intervals. My goal is to provide my body with constant nourishment throughout the day.\n\nYou don't have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. \n\nHigh Protein Foods\nWhey protein \nEggs \nEgg whites \nChicken breasts \nTurkey Breasts \nLean Beef \nFish (tuna, salmon) \nProtein bar \nSoy protein Isolate \n\nHigh Carbohydrate Food\nPotatoes (baked, fries, hash browns) \nSweet Potatoes, yams \nOatmeal, cream of wheat, cream of rice rice \nBeans \nAny green leafy vegetable \nBread \nPasta \nAll cereals (hot or cold)\n\nHealthy Fats \nOlive oil \nSunflower oil \nSafflower oil \nFlaxseed oil \nWalnuts \nAvocados \n\n \n\nSample Mass Diet \n\nIt provides 2,440 calories, 234g of protein, 182g of carbs and 81g of fat: \n\n8am -- Meal 1 \nMyoplex, 1 tsp flaxseed oil \n432 calories, 42g of protein, 25g of carbs, 14g of fat \n\n11pm -- Meal 2 \n4 Whole Eggs w/ 1 cup of hash browns \n440 calories, 28g of protein, 36g of carbs, 20g of fat\n\n2pm -- Meal 3 \n6 oz. chicken breast with 1/2 cup of rice \n319 calories, 50g of protein, 23g of carbs, 7g of fat\n\n5pm -- Meal 4 \n4 whole eggs in a flour tortilla w/salsa \n367 calories, 24g of protein, 17g of carbs, 20g of fat\n\n8pm -- Meal 5 \nMyoplex, 1tsp flaxseed oil \n432 calories, 42g of protein, 25g of carbs, 14g of fat \n\n\n8pm -- Meal 6 \n6 oz grilled tuna with large baked potato, 1 cup of veggies \n450 calories, 48g of protein, 56g of carbs, 6g of fat \n \n\n\nhttp://www.skinnyguy.net
198270
It depends on which supplements you're using to determine the side effects.  Generally, they're pretty safe to use, although the best way to get nutrition in terms of body building is to eat natural protein.  Just be careful to follow directions on the supplements and not overdose.  Also, if your muscles get to big for your bodyframe, you will risk injuring your tendons and ligaments since they also need to adapt to growing muscles.
247925
do not take any growth hormones they really mess u up!!!! the only thing u should be taking is whey protein, casein protein at night, multivitamine (animalpac), flaxseed oil, and creatine ( drink more water though, it dehydrates u)....all of these things cobined with a good ass heavy lifting weight program and ur 5 to 6 meals a day and u will build quality muscles that will last u forever!!!!email me i u need anything else!!!
502305
Actually, to build muscle mass, you really need more energy in the form of carbohydrates, preferrably complex carbohydrates.  When you stress the muscles, using energy, then new cells are built.  However, just adding protein does not build muscles.  \n\nSo, as a low consumer of meat, you will find plenty of protein in milk, cheese, egg, dried beans and peas (cooked), and nuts.  There is also protein in other vegetable foods like breads, pasta, other grains, and vegetables.  \n\nI would recommend that you enjoy eating and working out, but do not take extra protein pills.  Please do not become engrossed in excess exercise at your age.  You still have some growing to do, and you do not want to stunt any of your growth.  \n\nLenore Hodges, PhD, RD, LD\nRegistered, Licensed Dietitian
401891
If you aren't already, start weight training.  You should also supplement with protein, creatine, BCAAs, and L-glutamine. Eat plenty of complex carbs (veggies, oatmeal, whole-wheat). \n\nReduce your cardio if you're having trouble holding on to muscle mass.\n\nFeel free to contact me if you have more questions.
596968
To gain fat: Eat thousands of calories of junk food daily\n\nTo gain muscle: Make sure you get enough protein. A good target to shoot for is 1 gram per pound of lean body mass. Also, exercises of any type will help to stimulate certain muscles - causing them to grow. Also, it is important to be sure that you are hypercaloric to a degree. Your body must have a surplus of calories in order to ensure that there is enough left over to build muscle.
60448
Do not waste your money on Nitric Oxide as it will only give you a temporary pump during and after workouts. The only benefit from it would be improved vascularity. As for Creatine, get some. It in and of itself will not make you big however it will enhance your performance causing you to get stronger. You then use the extra strength to push more weight. More weight equals more size. I must say though that diet, rest and the proper training regiment are key.\n\nGood luck.
398900
Creatine is not dangerous, just use it in the doses recommended in the products that you're buying.  There are some potential side effects (diarrhea, dizziness, weight gain) but contrary to the hype, none of them are serious.\n\nI should also mention, however, that creatine, though safe, isn't really very effective at what it's marketed for.  It has been shown to increase muscle power for simple, intense activity, but for coordinated movements like running, swimming, etc, there is no data to indicate it helps at all.  An example of something it might help with is arm wrestling, or weight lifting.
213919
Theres some new protein on the market muscle milk by cytomax and max milk by eas. they both give like 600 calories plus creatine. Im not sure abuot taking creatine at that age but if yoiu can, do it. And EAT alot, but eat good foods, high in protien. I wwas there. Im like 160 now. But I was only 125 when I joined the marines. came out weighing 145. Just proves that food and exorcise will do it. You need to eat 3500 more calories than you burn to gain a pound.