Supplement suggestions ?

Discussion in 'Nutrition' started by Flyingpig, May 28, 2017.

  1. Flyingpig

    Flyingpig New Member

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    Hi all ,

    I am looking to cut my love handles and build some muscles at same time (atm i am pretty avg build but has a beer belly which does not seems to move), I will be starting some PWO soon , I take WPI after workouts usually. I was wondering what other supps as in vitamins etc shall I take - fish oil, probiotics etc ? Any recommendations.

    PS : I am in late 30s, and I weigh around 73KGs , 5.11" height. Thanks.
     
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  3. SighK

    SighK Administrator Staff Member

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    How's your overall diet looking mate?

    You'll find that a good diet and some cardio thrown in there will see those pesky love handles melting away.
     
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  4. Flyingpig

    Flyingpig New Member

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    Thanks SighK.

    Diet is OK, I mean I wont say I am following what to eat when and how much proportion etc but I do make an intentional effort to avoid sugary, fried and unhealthy stuff !

    I usually run 20 to 30 mins x 2 times a week atm for my cardio
     
  5. SighK

    SighK Administrator Staff Member

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    Okay sweet - love handles are a pain in the ass that's for sure. Highly recommend working out how many calories you need to be consuming daily to maintain you current weight.

    I am not say you need to count calories like crazy but the first thing you want to do is figure out if you're burning more calories than you consume per week.

    Speaking from personal experience once you have an idea how much you should be consuming to maintain it makes it easier to figure out whether or not you should bump up the cardio from 2 x a week to say, 3 or whether you need to drop one or two meals in a week.

    If you get this down pat you'll start losing a steady amount each week - but it won't be super fast. If you want fast weight loss you're going to have to work harder at it and be more strict. I personally prefer the former cos I can take it easy and still lose weight.

    In terms of supplements you can look into appetite suppressants to complement the diet.

    Good luck!
     
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  6. Flyingpig

    Flyingpig New Member

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    Thanks mate, appreciated your reply.
    Any suggestions for appetite suppressants ??

    Also methods u suggest to calculate intake and burned out calories ? Do I need to check my body fat % etc ??
     
  7. SighK

    SighK Administrator Staff Member

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    In terms of OTC Supplements to suppress appetite I'm probably not the best person to ask as I simply use Macro Fibre from Woolworths morning and evening and it does wonders for my appetite, BUT that's just me.

    I'm sure some others will chime in with recommendations otherwise just do a few searches on this forum for those keywords I'm sure it has come up before.


    There are heaps of calorie calculators here's one: https://www.freedieting.com/tools/calorie_calculator.htm

    Just punch in that information and you'll have a decent idea what you need to cut/add going forward.

    Measure body fat % if you like so you can track progress :) I use the iPhone Health app.
     
  8. Flyingpig

    Flyingpig New Member

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    Thanks, Would there be any impact on muscles of OTC Supplements ?
     
  9. SighK

    SighK Administrator Staff Member

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    OTC = Over the Counter

    Diet and weight training will impact your muscles the most mate.
     
  10. Flyingpig

    Flyingpig New Member

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    What the F, So I need to loose love handles but not current muscles what I have atm.
     
  11. SighK

    SighK Administrator Staff Member

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    Too easy mate all you need to do is continue weight lifting whilst making any diet and or adding cardio. I wouldn't be too concerned about losing muscle mass if you're going to tackle this love handle problem by adjusting your diet and upping the cardio a little with the aim of losing a steady amount each week.

    IF you started doing some radical diet/starving yourself and insane amounts of cardio you'd probably lose a lot of mass - but you're not right?
     
  12. scump

    scump Well-Known Member AGJ Supporter

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    on average when a healthy individual loses mass due to a caloric deficit the weight loss is 30% muscle 70% fat, this is the bodies safe percentage it uses for longevity.

    Certain things can alter this ratio though such as protein intake, resistance training and even HIIT has shown to have a dramatic impact.

    These combined can push the ratio close to 10%:90%. In early trained athletes fat loss can actually exceed 100% technically (body mass goes down, but lbm goes up, resulting in more fat loss than actual mass moved).

    If you have a beer gut that should definitely be your focus, this is visceral fat which is the shit that will kill you. Like sighK said, work out your calories goals and yes you will have to count calories... you will be that person looking at the back of each packet on the shops to see if you should buy it or not... but after doing this for a while you will actually learn to how properly provide adequate nutrition for your body and will be able to do it without even trying.
     
  13. Flyingpig

    Flyingpig New Member

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    Thanks all, much appreciated all this info & help. I am new to this forum but finding it very helpful .
    As of calorie intake is concerned based on link SighK gave me , I need to consume 2270 cal/day for maintenance, 1816 cal/day for fat loss and 1362/day for extreme fat loss.

    I think 1800 cal/day fit good for me.
    Any android app suggestions to take count of daily cal intake ?

    Also any cardio suggestions ??
     
  14. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    I use My Fitness Pal. I like the app as it has a large database so pretty much everything is covered. For example, my missus was in hospital in Mt Lawley WA the other day and I decided to get a chicken and salad sandwich from the deli in the hospital. I scanned the container and it was listed. I was pretty surprised. So MFP is my recommendation as it has a great database.

    Cardio? Whatever you enjoy I guess. What kind of cardio do you like doing? Cycling, running, walking, swimming etc?
     
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  15. Flyingpig

    Flyingpig New Member

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    I prefer running, interval based 1 min full on sprint followed by 1 min of normal run.
     
  16. Eidolon

    Eidolon Bit Fatty

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    Odd that you're not shredded then ;)
     
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  17. Flyingpig

    Flyingpig New Member

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    I do that around 2 times a week, may be I need to do it more often.
     
  18. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Your diet is the reason you're not shredded.

    btw interval training requires heart rate to slow, so sprint and then walk, not run.
     
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  19. Sjgymbeans

    Sjgymbeans New Member

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    For appetite suppressants I would try hydroxyelite from hi-tech pharmaceuticals. It helped me through my last cut, wasn't craving nearly as much as I would have.
     
  20. Diana

    Diana New Member

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