what supps to take for this diet and training?

[BJJ PitBull]

Hey guys can anyone comment on what supps to take for this type of training and diet and goals?

Basically my training is mostly body wieght stuff and conditioning excercises. Im not interested in gaining muscle but more concerned with conditioning and strengthening the muscle i already have, and so far the body wieght excercises are kicking my butt!

I will do lower body one day, then upper the next, and conditioning the next. And i do this for 6 days and then rest. On leg days i do a lot of body wieght squats, wall squats for time, lunges, one legged deads, and working up to one legged squats.

Upper body is lots of variations of push ups (dive bombers, clapping, etc) Dips, lots of variations of pull ups, and lots of different types of crunches, and the workout ends with a few sets of the wreslers bride for neck strength and conditioning.

Conditioning day is usually sprint training with some sort of calesthinics between, example, 100 meter sprint followed by 30 seconds of burpees or jumping jacks and then a 100 meter jog, and then it starts over with another 100 meter sprint, and so on and so on.....im working my up to sprinting 200meters and eventually 400 meters (1/4 mile).

On upper and lower body days most excercise sets are done till failure.

My diet is pretty simple.....i drink at least a gallon of water/day,

Meal One- i get up about 6:30 eat either a bowl of cereal or make myself some eggs (2-3 yoke and 4-6 whites) and a slice of whole wheat toast, and maybe an apple.

Meal Two- usually a half sandwich, whole wheat bread with turkey, cheese, mustard. A piece of fruit (banana, or apple).

Meal Three- the other half of the sandwich :)

Meal Four (pre workout)- Protien shake, and some trail mix.

Meal Five (post workout)- Glass of juice, chicken, or turkey and something green (spinich, green beans, mixed veges).

Meal Six- Protien shake before bed.

So there it is my training and diet.....my goals are to condition my muscles and lungs to be able to withstand extended periods of intense activity where explosiveness is key. I train Brazilian Jiu Jitsu and this type of training benefits what i want to accomplish which is to improve in the sport.

I am happy with how i look right now so changeing my physique is not a priority, my main priority is preformance in a sport that involves periods of intense explosive exertion followed by a periods of low exertion......its kinda a stop and go type competition where when the time is right you need to be able to explode with 100% full body strength and exertion, followed by anywhere from a few seconds or a full minute of stale mate in which time you contemplate your next move and prepare to explode again.....which is why sprint training works better then long distance jogging.

So basically all i take is a fish oil supp and a non ephedrine thermogenic, and protien powder.
I know i should be takeing a multi-vit/min but dont know which brand or label to trust.....im scared that the cheap ones will just be pissed out and not absorbed by my body so any suggestions?
What else would you guys reccomend for functional strength, endurance, and explosiveness???

[iridiumblue]

Everyone is different in what supps do for them but I can tell you what I take. I have hammered the books to see what you really need most for building and maintanence/support. Heres what I take so far:
Definitely a good protein powder(micro-filter whey protein isolate, to minimize bloating and pureness)
I take AST Multi Pro 32X HP vit/mineral. This has done well for me and is not real costly, under $20. There is a debate on whats better liquid vites or caps, some vites/minerals are in absorbed in small intestines some in stomach. You can read about this multi on bodybuilding.com, do search on AST Multi Pro.
If you want help in keeping lean then take DHEA and chromium picolanate. Important for metabolism of proteins and fats. Also key factor in Glucose Tolerance Factor...supporting your body's use of sugar.
Use a good vitamin C and calcium along with complex B. I use a fat soluble vit C because its better at lipid peroxidation than water soluble vit C(works better and more efficient at keeping fat from being stored). For calcium make sure it has at least a 60/40 blend with magnesium....needed to process and use calcium. Without it your pissing out the Calcium. B complex has folic acid,niacin,thiamin, pantothenic acid, and more. All needed in building and maint. of your figure.
I also use Amino Acid in liquid form. We all know how much we need aminos' for transport and processing of goodies to our muscles.
The last big must have is flax seed oil. It has Omega 3,6,9 fatty acids. All the good fat your body need to build on and process veggies (mainly leafly). Compare it to fish oil and see what you think.
All I can do is try to give you something to build on bro! If you go on Bodybuidling.com and look up all this stuff you can get a better idea of what it is good for in the body.
FYI if you can get ahold of Mick Harts Laymans Guide to Steriods, go to section #3 and read about all the supps. and you'll see why these and others should be taken off and on cycles!

[iridiumblue]

I meant to tell you to try to use a time release protein @ bedtime. It will provide controlled release (12hr for MHP Probolic) of protein overnite to prevent catabolic effects. This has been a huge gain in proteins and I hear a lot of people in gym talking about it. Using it now and seems to do its job. I think in my opinion it helps keep away hunger pangs @ night too. Good luck and let us know what you plan on trying.

[iridiumblue]

How long U been taking JIU JITSU? I train in Moi Taiji(Tai Chi) and Shaolin Kempo (3 years/1 year). Going for contest or self discipline and awareness practice and control? Just curious. (bow to you!)

[BJJ PitBull]

Originally posted by iridiumblue
Everyone is different in what supps do for them but I can tell you what I take. I have hammered the books to see what you really need most for building and maintanence/support. Heres what I take so far:
Definitely a good protein powder(micro-filter whey protein isolate, to minimize bloating and pureness)
I take AST Multi Pro 32X HP vit/mineral. This has done well for me and is not real costly, under $20. There is a debate on whats better liquid vites or caps, some vites/minerals are in absorbed in small intestines some in stomach. You can read about this multi on bodybuilding.com, do search on AST Multi Pro.
If you want help in keeping lean then take DHEA and chromium picolanate. Important for metabolism of proteins and fats. Also key factor in Glucose Tolerance Factor...supporting your body's use of sugar.
Use a good vitamin C and calcium along with complex B. I use a fat soluble vit C because its better at lipid peroxidation than water soluble vit C(works better and more efficient at keeping fat from being stored). For calcium make sure it has at least a 60/40 blend with magnesium....needed to process and use calcium. Without it your pissing out the Calcium. B complex has folic acid,niacin,thiamin, pantothenic acid, and more. All needed in building and maint. of your figure.
I also use Amino Acid in liquid form. We all know how much we need aminos' for transport and processing of goodies to our muscles.
The last big must have is flax seed oil. It has Omega 3,6,9 fatty acids. All the good fat your body need to build on and process veggies (mainly leafly). Compare it to fish oil and see what you think.
All I can do is try to give you something to build on bro! If you go on Bodybuidling.com and look up all this stuff you can get a better idea of what it is good for in the body.
FYI if you can get ahold of Mick Harts Laymans Guide to Steriods, go to section #3 and read about all the supps. and you'll see why these and others should be taken off and on cycles!

sweet bro thanks!!! so let me make sure i got this straight.....


so AST multi pro 32x is a good multi vit/min for you?

DHEA/Chromium Picolanate for metabolism, a fat soluble vit C......how do you know if its fat or water soluble? Does it say on the bottle?

Calcium w/ a 60/40 calcium to magnesium.

B complex, aminos, and you say flax is better then fish oil?

This is perfect info bro thanks! I was looking for some basic supps like this to fill the gaps of my diet. Was hopeing i wouldnt get replies telling me to take creatine, and test boosters etc. b/c like i said im not looking to build on more muscle just trying to strengthen and condition the muscle i already have and i want to achieve that part with my training.

[iridiumblue]

AST is what I currently use, have used Labrada Liquid Kwik Vites and other tablet form. The AST multi is made for athletes and active people and seem to work better to me.

THe Vit C will say on bottle I use brand KAIZEN Ascorbyl Palmitate Vit C.

For Calcium I use 1000mg Calcium/400mg Magnesium caps

I haven't really studied Fish Oil too much, I do know the purity of Flax seed oil in liquid form is more pure and potent than Fish Oil. Each serving ( 1 Tablespoon) has 7,700mg of Alpha-Linolenic Acid (Omega-3), 2,170mg Linolenic acid (omega-6), and 2,240mg Oleic Acid(omega-9). Also 130 cals per serv, 1g (5%) sat fat, traces of vit. E and ascorbyl pamitate (vit C). I use brand Health From the Sun Liquid Gold Flax Oil.

You may want to seriously look at Zinc too, Here's the brand I use and what it says about zinc use in your body: Brand NOW ZINC PICOLANATE:
Zinc is as essential mineral that plays an important role in many enzymatic functions.* Found primarily in the kidney, liver, pancreas, and brain, Zinc also helps support healthy immune system functions and is an important component of bodily antioxidant systems. It is also essential to cell division, growth, and repair. Zinc plays an important role in the detoxification of alcohol in the liver, aides in digestion, and increases the production of protein. Second, it is involved in over 200 enzymatic reactions, and aides the body in the actions of several hormones, such as growth hormone, testosterone, insulin, and estrogen. It also maintains normal blood cholesterol levels in the body.

Let me know if you need any more info or if I can help out in any way bro!

[BJJ PitBull]

Good info thanks.....i been training BJJ for about 1.5 years now off and on. Mainly got into it for cardio workout and because it would be funner for cardio then running at the track. But now im starting to put a higher priority on BJJ then the gym.......i used to train BJJ to supplement my muscle building desires and keep the body fat down but now im working out to supplement my BJJ training!!! Funny how things change! Im also trying to find more time for muay thai also.

[BJJ PitBull]

ok so what if the multi im takeing already has calcium/magnesium at the proper ratios and the B complex compounds? Do i still need the additional calcium/magnesium, b-complex?