I see that John takes a serious amount of supplements. I also know from all of the reading done here on this site and on the internet, that alot of the supplements out there are just not necessary. I am mainly concerned with fat loss right now. My diet consists of boneless chicken breast, vegetables, boiled eggs, and salads with a small amount of dressing. In other words, I am eating as cleanly as I think I can. I am working out enough with weights to build muscle. But I am wondering if there is anything that will help in the rebuilding of the broken down muscles after a workout. I already drink Nitrean as a protein boost. What else should I add ?

Well, they're supplements...so they're there to supplement your whole food intake and provide nutrients you may not be getting otherwise (or would like to get more of.)

Do you have a Protein/Fat/Carb breakdown or target per day that you're trying to reach? Are you having difficulty getting there by whole food alone?

Do you eat any fish or nuts?

Are you having issues with your workouts that have brought about this concern? (e.g. are you tired all the time, getting weaker from workout to workout, etc.)

Are you having any joint pain from your lifting or cardio work?

I wouldn't counsel taking supplements for the sake of taking supplements but if there's a specific issue you're having then folks here may be able to recommend some products.

If you want to help your muscles PWO...eat, drink water and rest.

I'm not anti-supplement, but you've stated that your most concerned with losing fat right now. There isn't any reason I can see for you to load up on supplements when clean food will work it's wonders for you as long as you're eating enough of the right things.

If you want to help your muscles PWO...eat, drink water and rest.

I'm not anti-supplement, but you've stated that your most concerned with losing fat right now. There isn't any reason I can see for you to load up on supplements when clean food will work it's wonders for you as long as you're eating enough of the right things.

I think Nitrean plus a carb source PWO is a good 'supplement'.

I also think a multivitamin is a good idea.

You should also supplement with fish oil pills (omega-3 DHA/EPA).

These are what I would say are fairly essential. You can try the other stuff once you have yourself and your diet figured out.

to anyone:
Which multivitamin and fish oil pills do you recommend?

If you are starting out, just a multi and fish oil is probably adequate.

Well, they're supplements...so they're there to supplement your whole food intake and provide nutrients you may not be getting otherwise (or would like to get more of.)

Do you have a Protein/Fat/Carb breakdown or target per day that you're trying to reach? Are you having difficulty getting there by whole food alone?

Do you eat any fish or nuts?

Are you having issues with your workouts that have brought about this concern? (e.g. are you tired all the time, getting weaker from workout to workout, etc.)

Are you having any joint pain from your lifting or cardio work?

I wouldn't counsel taking supplements for the sake of taking supplements but if there's a specific issue you're having then folks here may be able to recommend some products.
MY PROTEIN/FAT/CARB BREAKDOWN IS 50/20/20. I DON'T EAT ANY FISH. I DO EAT PEANUTS, BUT MAYBE ONLY 1 HANDFUL PER DAY. I AM DEFINITELY NOT TIRED. MY ENERGY LEVEL HAS BEEN RISING SINCE I STARTED 2 MONTHS AGO. AND NO I AM NOT HAVING ANY JOINT PAIN. I HAVE BEEN CHECKING OUT THE OMEGA 3-6-9 PILLS TO ADD SOME GOOD FAT TO MY DIET.

I think Nitrean plus a carb source PWO is a good 'supplement'.

I also think a multivitamin is a good idea.

You should also supplement with fish oil pills (omega-3 DHA/EPA).

These are what I would say are fairly essential. You can try the other stuff once you have yourself and your diet figured out.
I THINK I WILL TRY UDO'S OMEGA 3-6-9. AND THAT SHOULD ROUND THINGS OUT FOR ME

Yeah, the only real "essentials" are a good multivitamin (preferably food-based and with some independent lab-testing to pack up purity) and fish oil (I'd take at least 3g a day spread out).

In terms of Fish Oil caps, I personally recommend something that is "molecularly distilled" which ensures the maximum amount of toxins and heavy metals have been removed from it. It's also preferable to get something that is taken from cold water fish. Coastal fish are more likely to have higher levels of things like mercury. I personally use the Health From the Sun deep sea fish oil caps which you can get at most supplement stores or several places online. I order most of my supplements from Bulknutrition.com.

Those two and a good protein powder, such as Nitrean which you already use, is really all you "need." Anything else is just for optimization purposes. Are there other things that would help you? Sure, but nothing that would help to the dramatic degree that simply training hard, eating right, and getting enough sleep and water will.

The possible exception to that statement would be Branch Chain Amino Acids, commonly abbreviated as BCAA's. These are three of the Essential Amino Acids which are metabolized directly in skeletal muscle, and are quite awesome for aiding in recovering and helping to prevent muscle loss. They also help to kickstart protein synthesis (or more specifically, Leucine does), which means that they can also be useful for bulking. Many bodybuilders, such as our own Mastover, are very supportive of using BCAA's, especially while cutting.

They can be purchased fairly cheaply as a bulk powder (that tastes horrible and is not water soluble) from BulkNutrition.com. You can also get caps or flavored versions like Scivation's Xtend, but both those are considerably more expensive. If muscle loss or boosting recovery is a concern for you, I'd recommend trying some out and taking 5g when you wake up, 5g before and after you lift (many people take considerably more but this is a good starting point), and 5g before you go to sleep.

If you are starting out, just a multi and fish oil is probably adequate.
WHICH FISH OIL? ANY SUGGESTIONS?

Yeah, the only real "essentials" are a good multivitamin (preferably food-based and with some independent lab-testing to pack up purity) and fish oil (I'd take at least 3g a day spread out).

In terms of Fish Oil caps, I personally recommend something that is "molecularly distilled" which ensures the maximum amount of toxins and heavy metals have been removed from it. It's also preferable to get something that is taken from cold water fish. Coastal fish are more likely to have higher levels of things like mercury. I personally use the Health From the Sun deep sea fish oil caps which you can get at most supplement stores or several places online. I order most of my supplements from Bulknutrition.com.

Those two and a good protein powder, such as Nitrean which you already use, is really all you "need." Anything else is just for optimization purposes. Are there other things that would help you? Sure, but nothing that would help to the dramatic degree that simply training hard, eating right, and getting enough sleep and water will.

The possible exception to that statement would be Branch Chain Amino Acids, commonly abbreviated as BCAA's. These are three of the Essential Amino Acids which are metabolized directly in skeletal muscle, and are quite awesome for aiding in recovering and helping to prevent muscle loss. They also help to kickstart protein synthesis (or more specifically, Leucine does), which means that they can also be useful for bulking. Many bodybuilders, such as our own Mastover, are very supportive of using BCAA's, especially while cutting.

They can be purchased fairly cheaply as a bulk powder (that tastes horrible and is not water soluble) from BulkNutrition.com. You can also get caps or flavored versions like Scivation's Xtend, but both those are considerably more expensive. If muscle loss or boosting recovery is a concern for you, I'd recommend trying some out and taking 5g when you wake up, 5g before and after you lift (many people take considerably more but this is a good starting point), and 5g before you go to sleep.
THANKS. I AM CURRENTLY CUTTING AND THE MORE I READ THE MORE I LEARN HERE ON THIS SITE. I AM DEFINITELY WORRIED ABOUT MUSCLE LOSS. SO FAR NONE OF NUMBERS THAT I AM WORRIED ABOUT, LIKE MY ARMS AND LEGS, HAVE LOST ANY MASS. I WAS KIND OF HOPING OF ADDING SOME MUSCLE MASS TO MY ARMS AND CHEST, BUT I THINK THAT IS IMPOSSIBLE WHILE CUTTING THE FAT. ONCE I REACH AROUND 10% BF, I WILL TRY TO BULK JUST A LITTLE. NOT ANYTHING MAJOR. THANKS AGAIN FOR THE INFO

I WAS KIND OF HOPING OF ADDING SOME MUSCLE MASS TO MY ARMS AND CHEST, BUT I THINK THAT IS IMPOSSIBLE WHILE CUTTING THE FAT.

It's not impossible, quite the contrary: As long as you're resistance training, taking in a good amount of quality protein, and haven't cut your daily caloric intake too drastically you should add some lean mass while you cut or at least preserve what you've already got. You just won't add as much muscle as you would at a maintainence or higher caloric intake.

EFA's sound like they'd be a good addition to your diet in the form of fresh fish, fish oil caps, Udo's, or a combination of the three. Maybe have some walnuts on hand for the omega-3's to alternate with the peanuts.

Also, please take off the caps-lock button. Makes it hard to read your post. :tu:

It's not impossible, quite the contrary: As long as you're resistance training, taking in a good amount of quality protein, and haven't cut your daily caloric intake too drastically you should add some lean mass while you cut or at least preserve what you've already got. You just won't add as much muscle as you would at a maintainence or higher caloric intake.

EFA's sound like they'd be a good addition to your diet in the form of fresh fish, fish oil caps, Udo's, or a combination of the three. Maybe have some walnuts on hand for the omega-3's to alternate with the peanuts.

Also, please take off the caps-lock button. Makes it hard to read your post. :tu:
Sorry, I didn't even realize it was on. I am at around 2100 cal. Honestly though, at this point all I to do is get rid of this fat around my midsection. Everything else is showing great improvement. This fat around my waist is driving me crazy...Luckily it seems that I am not losing any muslcle as my measurements are staying the same in my arms and legs, while my midection continues to loose. Just not fast enough for me. Also, there actually may be a good bit of loose skin that just need to tighten up.

WHICH FISH OIL? ANY SUGGESTIONS?

I have 2 types- a generic Whole Foods 365 brand (cheaper, but distilled) and a more expensive one from Full Spectrum. I take around 10-14g/day spread out over the day.

WHICH FISH OIL? ANY SUGGESTIONS?

I take Biotest Flameout.

The only other supplements I would recommend would be:

fish oil
creatine (we have Creatine 500)
ETS (our product)
multi-vitamin (we have multi-plus)

Chris