Hey guys, I'm new here and had a few questions. I posted some basic personal info here: http://forums.johnstonefitness.com/showthread.php?p=189240#post189240

First question: Which supplements should I take? And when should I take them? Currently I have:

ProComplex Protein - 55g/two scoops I drink that usually once a day before workouts? I usually drink it afterwards

Glucosamine sulfate - in tablet form. I took one today, not sure when to take them/how many to take. The tablets are 1000 mg.

Omega-3 Complex - some good fats in capsule form, sposed to take 3/day with meals...seems straightforward enough.

GNC Glutamine powder - this is the 5g glutamine powder similar to that which John takes ( i think ) when should I take this, and how much?

Second question: I started logging my meals today and it seems that I'm actually getting much less fat than I should be, and a bit less carbs as well. Am I eating too much protein? I'm vegetarian, so most of my protein comes from the supplement powder, Boca/Morning star stuff, egg beaters, and dairy.

I've had 3 meals today and so far the breakdown is:

935 calories, 7g fat, 79.5g carbs, 127.5g protein

According to my BMR calculations I should be eating in a day:

2398 calories, 53g fat, 312g carbs, 170g protein

Granted I've been eating very healthfully today as it is my first day of the plan, but currently I'm not very close to my planned intake for the day -- is eating too little fat a problem? Ideas?

Thanks,
Ender85

Hey guys, I'm new here and had a few questions. I posted some basic personal info here: http://forums.johnstonefitness.com/showthread.php?p=189240#post189240

First question: Which supplements should I take? And when should I take them? Currently I have:

ProComplex Protein - 55g/two scoops I drink that usually once a day before workouts? I usually drink it afterwards

Glucosamine sulfate - in tablet form. I took one today, not sure when to take them/how many to take. The tablets are 1000 mg.

Omega-3 Complex - some good fats in capsule form, sposed to take 3/day with meals...seems straightforward enough.

GNC Glutamine powder - this is the 5g glutamine powder similar to that which John takes ( i think ) when should I take this, and how much?

Second question: I started logging my meals today and it seems that I'm actually getting much less fat than I should be, and a bit less carbs as well. Am I eating too much protein? I'm vegetarian, so most of my protein comes from the supplement powder, Boca/Morning star stuff, egg beaters, and dairy.

I've had 3 meals today and so far the breakdown is:

935 calories, 7g fat, 79.5g carbs, 127.5g protein

According to my BMR calculations I should be eating in a day:

2398 calories, 53g fat, 312g carbs, 170g protein

Granted I've been eating very healthfully today as it is my first day of the plan, but currently I'm not very close to my planned intake for the day -- is eating too little fat a problem? Ideas?

Thanks,
Ender85

Yes, when I began logging I discovered my normal diet ahd only about 12% fat on average. I now eat flax oil and almonds most days to bring that up to at least 20%. Right now I am actually trying to eat as much s 30% fat, as long as it comes from those sources (also some olive oil and cashews).

Is it necessary to eat that much? Won't that be counterproductive if I'm trying to cut fat? Also, what is a good time in the day to eat the fat? Early morning/before workout or later? I'm guessing late at night is a bad time, yeah? \


Thanks again,
Ender85

Also: any info on when I should take the supplements listed would be great. Also, do you all recommend MSM and Chondroitin or not really?

Thanks,
Ender85

Also: any info on when I should take the supplements listed would be great. Also, do you all recommend MSM and Chondroitin or not really?

Thanks,
Ender85

Apparently the body will hang on to fat if you eat too little dietary fat. But the fats you eat should be from the sources above, i.e. "healthy" fats. Not sure about supplements. I did notice an improvement in avility to shed fat when I ate more almonds and starting taking flax oil. As long as you limit the total fat intake to 25%-30% and the rest of your diet is productive you should be fine.

Ok sounds good. I picked up some almonds and natural peanut butter.
I hope it'll help. I certainly don't mind eating those :) but I'd hate to think I was sabotaging my own healthplan.

Anyone got some info on those supplements listed? When I should take them/etc.

Thanks :tu:

Is it necessary to eat that much? Won't that be counterproductive if I'm trying to cut fat? Also, what is a good time in the day to eat the fat? Early morning/before workout or later? I'm guessing late at night is a bad time, yeah? \


Thanks again,
Ender85

Your guess is wrong. Most people here include fat in their last meal before bed along with some protein. I also include fat in my breakfast and once during the day.

Your guess is wrong. Most people here include fat in their last meal before bed along with some protein. I also include fat in my breakfast and once during the day.


I stand corrected. What about other supplements? Anyone?

ProComplex Protein - 55g/two scoops I drink that usually once a day before workouts? I usually drink it afterwards

Have one scoop with water AFTER your workout. You can include sugar like dextrose or gatorade, or if you're just starting out, milk, juice, or fruit would be fine.


Glucosamine sulfate - in tablet form. I took one today, not sure when to take them/how many to take. The tablets are 1000 mg.

Read the recomended daily dosages. I would take it spaced evenly throughout the day. Recent research has shown that Glucosamine has a lot of promise in the short term.

Omega-3 Complex - some good fats in capsule form, sposed to take 3/day with meals...seems straightforward enough.

Read the label.

GNC Glutamine powder - this is the 5g glutamine powder similar to that which John takes ( i think ) when should I take this, and how much?

If you already own it, do what it says. However, glutamine is one of those supplements that doesn't have much science backing up its efficacy taken in vivo (orally) for fitness purposes. If you haven't bought it, save your money.

Thanks tennisball. How about other supplements mentioned on the site? I'm particularly interested in MSM and Chondroitin.

Thanks for all the great info everyone,
Ender85

I stand corrected. What about other supplements? Anyone?


Unfortunately I can't help you with supplements. I can however tell you what I take.
1) Whey protein
2)Casein Protein
3)Multi-vitamin
4)creatine monohydrate

Note: I'll be switching my 2 proteins to 1 blend (Nitrean)

Also - I supplement my diet with flaxseed oil if nessessary.

Have one scoop with water AFTER your workout. You can include sugar like dextrose or gatorade, or if you're just starting out, milk, juice, or fruit would be fine.


I forgot to ask - why one scoop? Is two too much?