Should I buy plain omega-3 fish oils or should I consider the NOW Super Omega 3-6-9?

Edit :

I'm also having problems getting a solid 8 hours of sleep I constantly wake up at random hours around twice a night. Any tips?

Edit 2 : Do you have a compilation of all your links?

This post was edited by xXCrAzYsHoT on Jul 24 2014 07:06pm

Try NOW! Super Omega 3 (the 3-6-9 is only needed if you don't get enough total fats in your diet - the omega 3 is superior by itself)

Try taking a melatonin before bed if you are really having a hard time. Also avoid eating within 1-2 hours of going to bed, and keep your bedroom as cold as possible.


edit: I do not have a total compilation, but if you request some I can find them

This post was edited by SKCRaynor on Jul 25 2014 08:14am

How many super omega 3's should I take per day?

And I'll be starting a really labor intensive job on monday it's consistently raising 40 pound moulds and moving them etc. Any ways I can prepare supplementary wise//workout wise etc

I had a few questions about a keto diet, i'm only 180lbs/6'1" but probably over 15% bodyfat (slightly visible abs) i just wanted to cut down to ~9%bf and just slowbulk from there, kinda got too much fat from dirty bulking.

how long would a keto diet take to cut down to 9%? i have a very fast metabolism

how many grams of carbs per day during the week? (can i take maltrodextron post workout?)
how many grams of carbs while refeeding on the weekend?

what food that doesn't have carbs should be avoided on a keto diet?

i'm also lactose intolerant, but if i have small amounts of cheese i'm fine to go, and i have almond milk.

e/ also wtf do BCAAS do? i've got 3 huge tubs of them cuz my friend gets em free (works at a supplement store) people just keep telling me it's branched chain amino acids, essential aminos/building blocks of protein, none of which mean anything to me...

i take them during my workout in the morning (before i workout i usually don't eat/maybe have a banana)

This post was edited by turtol on Jul 25 2014 07:39pm

You should take 2 per meal, or a maximum of 10x per day. I personally would recommend 6 a day to start with.

Let your body be your guide with regard to work. If you are physically fatigued, increase sleep and calorie intake.

Hey there.

Given your stats, if done correctly, you can expect to be down to the 9% area within 2 months.

On keto, you want to have 20g or LESS of carbs per day, with virtually none of it from sugar. You want to make sure you have 20g of carbs or less, for 13 days straight when you begin. On the 14th day, you can begin to carb up for a 24 hour period in which you take in approximately 60% carbs, 20% protein and 20% fat. Then after the carb load, you will go back and do 7-10 full days of 20g of carbs or less, repeating the carb load on the 8th or 11th day, depending on how intense the exercise was during the week.

One of the key components is to make sure that you train as hard as possible the day after the carb refeed in order to start burning up the glycogen again. You will also need to make sure you are training at least 4-5 days a week while on keto to get consistent results.

As far as BCAA's go, these are absolutely essential during a cut. Take 2-3g pre workout, every 45 minutes during workout, and immediately after a workout to ensure your muscles are properly fed and to prevent any type of muscle wasting that comes from a cut.

Fasted morning cardio on keto is especially effective - just remember to take the BCAA's first.

Can i just do HIIT after my workout instead of normal cardio?

And what do u suggest for the 20g of carbs? Just dont eat carbs and if stuffhas tiny amounts thats all i ahouls be taking in?

E/ for bcaas i just have the powder is that just as effective?

This post was edited by turtol on Jul 25 2014 11:33pm

What would be a sufficient amount of calories for steady weight gain with maybe 3 gym sessions a week?

I'm of an ectomorphic build, 184cm tall and weigh 150lbs. I'd like to be ~160 by October with some more toning.

1. Yes you can

2. Carbs are contained in almost everything you eat. The 20g will come from the veggies and dairy you end up eating normally.

3. Powder is fine for BCAA! mix with water.

If you are an ectomorph, or generally a hardgainer, you will require at least 1,000 calories a day, above your BMR + exercise.

At your height and weight, you are around 2,000 BMR + extra 500 for being a hardgainer + another 700 per hour of exercise.

That means you need at least 3,200-3,500 cals per day, with at least 300g protein.