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Supplements per bodyweight
Jordan,
Thanks for all the info and knowledge that you pass on here. I have been following your advice re: supplements, and have begun to use BCAAs, beta alanine, l-carnitine, and ZMA.
My question is are your recommended amounts geared toward a specific weight class? I weigh in at 272, at 6'2", 36 y.o. It seems that your recommendations are pretty much the same across the board, but I want to ensure that I am getting a maximum benefit from the supplements I take. I am following your guidelines as set forth in the sticky.
Thanks, Joe
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It's not so much that it varies by weight class per se, but more about overall goals when it comes to certain supplements.
I like creatine for everyone, protein if you need it help you reach your macro goals, and vitamin D/fish oil/betaine HCl for "health"
For fat loss/management, I really like Yohimbine HCl, Sesamin, and r-Alpha Lipoic Acid.
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Sorry, I should have said I just started taking BCAAs, beta-alanine, l-carnitine, and ZMA. I have been using 5g creatine p/day since I began SS, along with about three 40g protein shakes for overall protein intake of 250-280g per day.
I was doing a whole foods high protein no starches kind of diet, and went from 305 down to 238 over nine months. At that point I started SS, and have been eating geared towards increasing my strength. I have incorporated starches back into my diet, mostly rice, potatoes, and sweeet potatoes on WO days, pre and post WO. On nonWO days I am pretty much following my previous eating pattern, except I have increased my daily intake of calories by a factor of two ie double servings of everything. My squat has gone from 85x5x3 to 280x5x5.
I want to keep up the strength gains, and I wanted to make sure that the recommended doses for BCAAs etc were sufficient for someone my size.
Re: fat loss, I know how to do it, and I will do it eventually, but right now I want to get stronger than fuck.
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I like that last goal and congrats. I generally recommend 3-5g of BCAA between meals and 10-15 PWO. Anything more than that is overkill for 99% of people.
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