Hello

What kind of supplements do you suggest taking?

Like vitamins and minerals..

1. Multivitamin (NOW! Adam or CL Orange Triad)
2. EFA's (NOW! Super Omega 3 take 2-3 with every food meal, not shakes)
3. GAT Jet Fuel (take 3x on empty stomach first thing in the moring before morning cardio or just normally...wait 30 mins before eating) - Only use this during cardio or as pre-workout energy supplement if needed.
4. Vitamin C (NOW! C-1000) - take 4g per day (1x capsule every 3-4 hours)
5. Vitamin D (NOW! D 5000 iu) - take one 5,000mg capsule per day with breakfast
6. Creatine (Optimum Nutrition Micronized Creatine Monohydrate)
7. Arginine + Ornithine (NOW! Arginine + Ornithine) - take 4 capsules pre-workout, post-workout, and pre-bedtime
8. BCAA (Optimum Nutrition BCAA caps) - take 4 capsules pre-workout, 2 during workout, 4 post-workout, and 2 pre-bedtime
9. R+ALA (must be R+!!) (Take this 1x capsule 3 times a day w/ meals)
10. Acetyl L-Carnitine (take 2-3x per day on empty stomach if cutting)
11. ZMA (NOW! ZMA) (3x before bed)
12. Dopa Mucuna (NOW! Dopa Mucuna)(2x before bed)
13. GABA (NOW! GABA)(1x before bed)
14. Melatonin (1x before bed if you have trouble sleeping)
15. Glutamine (5g before bed and/or post workout)
16. Chromium Piccolinate (take 1x per day in the morning)

There are more, but that should get you started.

hey raynor, looking to run smolov jr for bench. http://www.seriouspowerlifting.com/2362/articles/smolov-jr

tell me if this looks good

Monday- 6x6m, , pullups, light arms and rear delts
tues- reg squat routine
Wednesday- 7x5 ,db rows
Friday 8x4, , pullups,
Saturday- 10x3, abs and go home

also , how long of a rest period should i take between sets for these

This post was edited by Noun on May 17 2014 02:41pm

Should I take Creatine while I'm cutting?

Dropping from 207 to 170 and aiming for 1.5 to 2 pounds a week. Currently doing the 6 week Candito program, and may just keep cycling that with my caloric deficit.

Supplement wise I only use:

Ripped Vitapak
C4 Preworkout (occasionally)
ON Whey (2-3 scoops workout days)

And if I should take Creatine while cutting, just add it to my pwo shake? Or do half before and half after my workout?

Thanks man!:D

Thanks homie, I'll surely let you know on my progress... probably by the end of summer. I've already lost ~40 pounds after listening to some of your stuff, and I plan to keep it up.

I'm sure you do this and love it, so you must love to see progress.

I spent 18 years destroying my body, I refuse to let another year happen.

It's very unusual. I have thin hair around the mid scalp region (between the crown and temples) which, from what I understand, doesn't look like the early effects of male pattern baldness.

When I shower I'll lose very little hair. I can run my hand through my hair and most of the time nothing will come out. Is it possible for your hair to simply thin out and kind of just stay like that?

My stylist recommended Nioxin but I'm not even sure if I'm going bald. What do you think?

This post was edited by dgkblack on May 17 2014 07:58pm

Assuming your pure goal is to improve bench? It looks fine. Smolov works well for that purpose.

As far as rest between sets, I would let your body be the judge of that. usually 1-2 minutes between sets should suffice, although as you fatigue more time may be required.

It's not necessary, although it can help maintain some muscle on a deficit. 5g per day is satisfactory in a shake.

Try my hair-loss guide, and also use the volumizing shampoo I linked you to. If that doesn't work, we'll see what else might be going on.

You can't miss doing both...especially as a preventative measure.