Creatine.

[Muffinmix]

I take a tonne of supplements and they definitely do help (except creatine, my stomach always rejects it for some reason), but I also eat at least 30% above maintenance spread out over 5-6 meals on workout days, just to give you an idea. I always try to get 8-9 hours of sleep every day otherwise my performance in lifting goes to stuff for the next day. When I go to the gym I know exactly what lifts I'll be doing, how much weight and reps on warmups/work sets I'll be doing, everything right down to which rack and bar I need to use to get the right grip. And on off days, my cardio consists of 50 burpees and 100 squats in under 6 minutes, and I always get above 50 pull-ups and 50 chin-ups (each) total every day. Supplements are basically just that, supplements, especially compared to all the work you have to do to get any gains over months and eventually years of time.

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[Böltster]

I take a tonne of supplements and they definitely do help (except creatine, my stomach always rejects it for some reason), but I also eat at least 30% above maintenance spread out over 5-6 meals on workout days, just to give you an idea. And I always try to get 8-9 hours of sleep every day otherwise my performance in lifting goes to stuff for the next day. And when I go to the gym I know exactly what lifts I'll be doing, how much weight and reps on warmups/work sets I'll be doing, everything right down to which rack and bar I need to use to get the right grip. And on off days, my cardio consists of 50 burpees and 100 squats in under 6 minutes, and I always get above 50 pull-ups and 50 chin-ups (each) total every day. Supplements are basically just that, supplements, especially compared to all the work you have to do to get any gains over months and eventually years of time.

totally agree with everything you said, just on the creatine bit, did you ever try micronized creatine as opposed to just monohydrate? non micronized can cause stomach bloating/unease and micronized (apparently) stops that

[Muffinmix]

totally agree with everything you said, just on the creatine bit, did you ever try micronized creatine as opposed to just monohydrate? non micronized can cause stomach bloating/unease and micronized (apparently) stops that

I don't remember what I tried but it's worth further experimenting with. I might give micronized creatine a try, thanks

[SlayerZ99]

I probably will buy some for the summer because I'll be doing a lot of weight training, running, and wrestling over the summer.

[Otis Da HousKat]

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Man what is your maintenance point? I have trouble making sure I eat at mine let alone that much above it.

[Muffinmix]

Man what is your maintenance point? I have trouble making sure I eat at mine let alone that much above it.

It was around 2800 last year. You just need to find calorie-dense foods that you can down in addition to regular meals if you feel it isn't enough. Stuff needs to be as high in protein as possible, with either carbs or fats as a bonus. I've found skim milk and low fat cottage cheese to be great as protein/carb supplements for workout days, while stuff like regular cheese, bacon, almonds, and other protein/fat sources are good for in-between days. It really depends on what you're aiming for in your diet.

[Otis Da HousKat]

Yaya I know what types of things to eat, it's just the volume I have to eat without any of it being trash is a bit much for me sometimes. I eat about 4000 calories of stuff daily just to maintain.

[Böltster]

yeah it's the volume that gets me too, i've always made my own weight gainers to try and make up for it but stuffs tough

[SlayerZ99]

Some kid at school says creatine is nice when you take it a lot but once you stop you feel aweful