>multiplies your gains
>without removing your natty card
Your excuses, /fit/?

>>76361732 (OP)
I juice

I take a multivitamin, I think that covers most bases.
What is it like working out on Cialis? Is it dangerous?

>>76361732 (OP)
You’re not natty if you use creatine. I would assume the same for cialis
I don’t make the rules

>>76361732 (OP)
Hmm..
I do drink iodine. Should get some boron. Creatine is good for performance but nothing long term...
Isn't that a dick pill?

>>76361732 (OP)
My excuse is that all these posts that shell supplements and claim that they multiply your gains or skyrocket your test or build your body in a shorter amount of time never actually post their bodies.

>>76361740
Yes.
>for women

>>76361746
>You’re not natty if you use creatine.
LOL,
LMAO EVEN

>>76361732 (OP)
>vitamin d
basically everyone needs it, but it shouldn't really impact gains
>vitamin k
>magnesium
most people don't need it
>selenium
just eat more fiber
>iodine
most salt has it, too much is toxic to thyroid
>zinc
>boron
big coom but only the boron might impact gains
>tadalafil
doesn't impact gains
>creatine
may impact gains, the only supplement on this list worth trying

>>76361746
You're brown lmao

>>76361921
>>selenium
>just eat more fiber
nani?????

>>76361904
>>76361930
roidtrannies

>>76361979
> t. Retard

>>76361732 (OP)
you forgot finasteride. Hair gains are the most important.

>>76362135
anon fin is a not natural tranny drug

>>76361732 (OP)
boron turned me into a giga chad btw. highly reccomend

>>76361732 (OP)
concerta or ritalin > all that crap

>>76361732 (OP)
these things will marginally increase gains from 0-5% depending on genetic response and lifestyle factors

>>76362399
>140bpm while resting between sets
>100bpm while sitting at home
>120bpm while walking
>Spontaneous chest pain
t. Adhd with 54mg Concerta prescription. I usually lift in the mornings about an hour before I take meds

Took magnesium for sleep for the first time last night and it didn't do shit

>>76362574
get on modafinil bro that sounds awful

*mogs everything posted*

>>76362399
>>76362574
>not taking vyvanse
ngmi

>>76361732 (OP)
I started going to the gym yesterday and ordered some tasters for protein powder so I don't end up with a month's worth of dogshit. Did you guys know that you're sort of limited in how much protein your body can absorb on a meal to meal basis? That being the case, the best option is to take a protein shake every 2 hours except when you're eating in order to waste as little of it as possible whilst maximising the muscle protein synthesis window of 48 hours post workout. You can also essentially do 1-2 sets close to failure in a low rep range per muscle group to get most of the stimulus for hypertrophy whilst minimising the fatigue, damage and soreness that comes with exercise?
You can essentially get roid level gains to the dismay of anyone in the earlier generations before the scientific literature cleared this up.

I just eat normal food

>>76362597
concerta is good for losing weight though, no hunger and a >120 bpm just from existing.

>>76362796

>>76361732 (OP)
Most of these things are not even needed for great gains. Cialis is good for blood flow though and does increase cardio performance as well as dick performance.
> If you don't eat much meat and whole grains then yes zinc and magnesium is needed.
> D3 is the most optimal use of your vitamin budget.
> Creatine yep it works.
> BCAA + Protein shakes for a post-workout shake with a meal is still the king for recovery.
> Blend in with some milk, frozen berries and you get a decent drink from that.
Literally I cut the bullshit from your shit.

looks expensive.

>>76361732 (OP)
I can just eat natural foods

>>76361746
>cialis
whats that for?

>>76363260
you can't eat enough protein.

>>76363263
Makes your old man dick feel like young man dick again and improves blood circulation. Doping really for erectile function.

>>76361746
>>76363263
cialis is just a vasodilator
makes for great pumps when lifting
but the actual gains from cialis are in cardio, not weightlifting

>>76361740
Multivitamins are awful, they have negligible amounts of the vitamins you want

>>76361732 (OP)
>>76361738
>>76361746
>>76361979
>ITT: basic shit even boomer pharmacies stock
I been juicing with elderberry juice and you can't find that in CVS, usually. Is that still natty?
>even after this? https://ergo-log.com/fructosyl-leucine-elderberries-testosterone.html

>>76363387
cialis is good for roon gains?

>>76361732 (OP)
If you eat a lot of meat and foods with lots of zinc already, then taking extra zinc without balancing it with copper can fuck you up and cause some premature greying (particularly in the beard area) among other issues.

>>76361803
Dis dude think he in chernobyl

>>76362135
And risk developing Post-Finasteride Syndrome? Are you insane?

Got this shit with the peptide GHK-Cu and Hyaluronic Acid. Prime day impulse buy. Seems pretty good but the problem of course with these snake oils is that we need 20 years to see which ones actually work

How much d3 do you actually need and what's the difference between magnesiums?

>>76361732 (OP)
>I'm totally natty, I just take a dozen supplements to cobble up a dietary intake that doesn't exist anywhere in nature
Kek. I mean it's 'better' then roids but honestly over time... You may want to just start pinning. It'll be cheaper, more effective, and so long as you do PCT, pretty much no ill effects.
>>76361746
Show me what comps those substances are banned from lol.

>>76363785
>Kek. I mean it's 'better' then roids but honestly over time... You may want to just start pinning. It'll be cheaper, more effective, and so long as you do PCT, pretty much no ill effects.
I mean if you're on like one dozen supplements sure, like five or six dozen LOL not so much. You can do some pretty serious "metabolic remodling" if you target a whole fuck-ton of pathways at once.

>t. on almost as many as Dave Pascoe but swoler

>>76361732 (OP)
>red meat to absorb nutrients, chicken and etc to fill out macros
>carb timing and regulation, high insulin is anabolic over protein if you get even 50-80g protein a day
>all kinds of fat(and cholesterol and salt+vitamins)regulate hormones
>different color vegetables indicate different vitamins usually besides certain ones so vary it


Is the best diet plan im on but meal timing is huge, also stock for collagen is huge(not muscle building protein) it keeps tendons rebuilding and bunds to nutrients or something idk shits nice for recovery.

>>76362777
Literally nothing you've just said is true.

>>76363260
Not a single thing you've ever eaten in your entire life is "natural"

>>76363755
depends on what you're using the magnesium for.

>>76363932
primarily to help get to sleep because i'm on graveyard shift

>>76363951
I would recommend Magnesium-Bizglycinate. I take the same form for relaxation.

I dont understand people using anything besides protein, creatine makes u bald, other shit prob makes u bald too

I use virtually every supplement that says it helps with sleep and they are literally all fucking bullshit except for melatonin. The only reliable way for me to actually get good sleep is to kick my fucking ass with 2x per day cardio plus lifiting. That will make me so tired that I sleep. Also having good sleep hygeine. I don't get into my bed until its sleeping time and limit coffee intake.

>not a single mention of omega 3 fish oil

Never gonna make it. You can buy flaxseed ‘milk’ and consume it with your oatmeal or granola cereal instead but I take a fat omega 3 pill every day for insane benefits

>>76365805
cheap oils are rancing/low quality
high quality oils are prohibitively expensive

>>76365805
i don't like fish why would i want their oils

Bump

>>76361746
You will die from anal bleeding after being gangraped by horses on live national news.
I don't make the rules

>being so new you go for the "creatine is steroids" bait

>>76361746
>there are retards who actually fall for this
grim

>>76363521
How so? Gonna need some on proofs

>>76363538
>new snake oil just dropped

>>76363538
>>76369118
kek

>>76361746
brown hands wrote this

>>76361732 (OP)
I just take creatine, zinc and multivitamins

>>76370144
Same

>>76363755
10.000IU a day is the sweetspot
Don't listen to filthy j*ws telling you it is a fatal overdose, you've been lied to about Vitamin D for your entire life
>https://pmc.ncbi.nlm.nih.gov/articles/PMC5541280/

>>76361740
Not really. Maybe if you're 70 and severely atherosclerotic.

Your average skinnyfat 30 year old these days does a tonne of coke and booze then pops a viagra and fucks without dying.

>>76372532
weird how the jew does not want you to have vitamin D in your system

>broooo remember in the 90s when people would just RAW DOG an entire glass of milk?!? LMAO thats INSANE
>There is NO SAFE amount of sunlight to your skin. You MUST slather yourself in sun screen chemicals or better yet just stay inside at all times. No you didn't evolve to be in sunlight. No you cant gradually tan and no it will never be safe
>supplementing too much vitamin D will kill you goy! Don't do it!

Its almost like vitamin d deficiency is a very important part of their plans. Like they especially want to move brownoids into white countries and since their skin is less efficient at manufacturing vitamin D they can have a SUPER vitamin D depleted population. Which will not have the energy for violence.

>>76373337
You realize that the vitamin D that's in milk is synthetic D that has been added to the milk, right? Milk doesn't actually have vitamin D in it.

>>76361921
>vitamin d
Loteraly inhibits myostatin and impacts fat burning lipids. You are a retard
>Vitamin k2
>Magnesium
Modern food is deprived of those two due to modern farmin methods. Most are deficient. Youbare retarded
>selenium
It's an element. Not all food has it. Youvare retarded
>iodine
Harmless if you aren't deficient in selenium and don't take retarded doses. You are retarded
>zinc
>boron
Zinc is needed for test production. You are retarded.
>tadalafic
Nitric oxide directly impacts vo and blood supply to the muscles. You are retarded.
Can you explain us where did you get all those bs takes? You are wrong on in some specific area. But in absolutely every point you have maid. How someone so dumb can be so confident to spit out absolute bs?

>>76362589
It shouldn't since this elements accumulates in body. You still didin't fill a tank and are extremely deficient in it.

>>76372532
>10.000IU a day is the sweetspot
Is there anything else might need to take? Like a b-vitamin to prevent muscle twitches and shit?

>>76364886
Hey bro I was in the same camp as you. Look into what the pharma industry is doing for insomnia. The popular emerging target is orexin receptor blockers. If you look into studies for natural receptor blocker of orexin you will find Lotus Leaf aka He Ye aka Nelumbo Nucifera. Nuciferine from Lotus Leaf is the most potent plant molecule known to block Orexin receptors. It is sid effect free.

>>76372532
>>76373561
don't forget to take vitamin k2
it's a must alongside d3 to avoid calcification and make sure your body properly absorbs all that d3

>>76361732 (OP)
I don't want to get too big.

>>76369113
Just look at the dosing on a multivitamin compared to stand alone vitamins. For example in a multivitamin you will get like 50mg of vitamin c while an actual vitamin c supplement has 1000mg. Everything is pitifully underdosed

>>76375553
I mean, this is generally true if you buy low-quality supplements of any kind. But, for example, I buy a high-quality multivitamin and it has much higher doses, So it's not an absolute truth.

>>76361732 (OP)
You don't need any of these aside of creatine if your diet is properly balanced.

>>76375565
A tiny dose of d3 for the einter. Not needed for the summer.
Calcium... even grannies already know that taking calcium in the form of supplements will destroy your healfh.
We already know that taking vitamin e is dumb.
Your multi is garbage.
Absurd ratio of zinc to copper
No boron

>>76361746
Then who does make the rules? What is the official legal definition of natty?

>>76375604
Where do you get your magnesium and boron from, Thanos? How much does it cost?

>>76376058
Fish, nuts, avocado, raisins, spinach, buckwheat groans, dark bread etc. Just include fish in your diet and eat shitton of green vegetables and you're pretty much covered on all fronts

i hear apple cidar vinegar helps with fat loss, any truth to that shit?

>>76376043
Way to miss the point.

>>76361732 (OP)
>considering creatine bc lifting 5 years and all my weights have been stalled since last fall
>have nice long hair and don't want to bald
what do

>>76376058
magnesium- bananas(also includes potassium), dark chocolate(also includes copper)

>>76376141
>>76376347
you aren't getting a considerable amount of vitamins and minerals unless you are eating like a pig
raw supplements lets you have a decent diet and still be able to get a large dosage of important vitamins and minerals
>b-but muh RDA
bullshit in most cases

>>76376859
Nigga I just said eat fish and green veggies. You're eating veggies already, presumably, so just add fish to your diet and you're done. Don't need to waste money on meme supps.

>>76375553
>For example in a multivitamin you will get like 50mg of vitamin c while an actual vitamin c supplement has 1000mg. Everything is pitifully underdosed
If you do a deep dive on Vitamin C, you'll find the RDA is indeed non-optimal, but 1,000mg is too much and decreases athletic performance; 250-500mg is usually optimal.

bump

>>76361740
If you consider having raging boners dangerous, then yes

>>76361746
>n’t make the rules
look at this pajeet

>>76361732 (OP)
>Selenium
Useless, that's an anti-oxidant, mate, it does nothing for your gains.
>Iodine
It's impossible to have a deficiency of iodine, considering it's included in salt.
>Zinc + copper
Could be decent if you don't eat enough beef, but meh
>Magnesium glycinate
Most people are deficient in Mg, but still meh
>Tadafil
Dogshit, did nothing but give me headaches and a stuffy nose, didn't even feel a sexual difference, and most anons keep saying that it "boosts vascularity like you have a 24/7 pump", ridiculous
>Boron
Haven't read about it yet

>>76361746
>I don't make the rules
You just did, dumbass

>>76362777
>Waste as little as possible
Only thing you wasted here was your trips. Your body can absorb 30g of protein per hour, which doesn't mean that if you eat 60g, 30g get absorbed and 30g get wasted, it means that you will absorb 60g in two hours.
>1-2sets close to failure in a low rep range
>Per muscle group
Mate, you gotta read more and learn more, you're just getting started, you'll accumulate knowledge with time
>Protein tasters
Good idea, I keep falling for Vanilla different brands and they end up tasting like dishwater.

>>76372532
>Fatal overdose
I don't even need to click it to know you're linking "the Big vitamin D mistake", but you're half right. Most of the recent literature says that up to 10,000 IU is fine, one study found a negative effect relating to Radial bone density, but that's about jt. But 5K or 10K is fine. I use 5K myself.

>>76376270
What's your family history? Creatine doesn't cause hair loss, however it does accelerate it.
>Example, if you were to bald at 28, Creatine might(Not guaranteed) cause you to lose your hair at 26 instead
>>76376859
Only mineral that is difficult to acquire on a cut is Potassium, maybe magnesium too, but the rest are easy.

>>76379129
>considering it's included in salt.
only regular table salt, if you're seasoning your food you're probably using a salt that doesn't have added iodine

>>76361732 (OP)
Now that is what I called
Based
Redpilled
Keyed
Stacked

i put collagen powder in my coffee. thats it

>>76362399
>>76362603
am i the only person on the planet who doesnt get their appetite suppressed by this stuff. what the fuck

>>76376058
raisins and nuts are gonna be your top sources of boron and magnesium

Thoughts on pic rel?

>>76379145
>Your body can absorb 30g of protein per hour, which doesn't mean that if you eat 60g, 30g get absorbed and 30g get wasted, it means that you will absorb 60g in two hours.
The scientific literature isn't absolutely certain of it yet but they're converging on 0.4g of protein per kg of bodyweight per serving of fast acting protein as the optimal protein intake. Anything beyond that leads to a lot of amino acid oxidation. This isn't really the case for actual meals for reasons like digestion taking way longer.
So since I plan on maintaining my bodyweight but getting as much protein as possible with an optimal daily protein intake of 2.2g per kg at 80kg, I need 176g. I'm eating two peanut butter sandwiches for breakfast and I can eat one or two chicken wraps a day. That's maybe 80g of protein. I need another 100g so 5 protein shakes spread out throughout the day is ideal. I get my protein goals whilst being in a slight deficit if I include some mild aerobic exercise like playing basketball every few days or going on walks.
>Mate, you gotta read more and learn more, you're just getting started, you'll accumulate knowledge with time
I have. I'm well aware that you can stimulate more muscle protein synthesis with more sets but you also accumulate more damage. With a low number of sets per muscle group I'm able to reap most of the benefits per training session but train 3-4 times a week with no pain when I wake up, DOMS, or discomfort during the rest of my day.
>Good idea, I keep falling for Vanilla different brands and they end up tasting like dishwater.
Yep so far my best flavour has been strawberry and cream, I'll buy some more tasters along with a kilo of that for now. I'm surprisingly disappointed in how disgusting other strawberry flavours are.

Anyone here been on trt for multiple years? What are the health benefits? How much lean muscle have you put on?

>>76379302
Not even remotely true

>>76379838
Wow I just looked it up, everything is dosed really well. Looks like a good supplement

>>76362574
Lmao I take like 70mg in a day IR and I have 42bpm RHR today, often dropping below 50 even at work. Walking tops out at 100 or so. Also I am able to drool like a mofo somehow. It's like I have adapted to most physical side effects, yet the pills still work mostly.

>>76362603
I haven't ever tried that shit but dex gave me bone pain somehow. Also felt very forced. Definitely good shit but felt like more abuse risk and just didnt feel healthy.

>>76379302
>>76380023
if anything table salt is making it so your iodine does not go critically low
but you aren't getting any benefits from the amount you get from salt
1 drop of 5% lugol a day won't kill you

>>76380913
>

Magnesium Glycinate now makes it impossible for me to sleep. 1-2 hours after i take it and go to bed i feel more awake than when i normally wake up. Weird since i've been taking it on/off for 2-3 years with no issues

>>76381874
what makes you think its the magnesium?

>>76381882
I did a bit of research and apparently there is a small % of people for who Glycine may cause excitement/alertness. I will need to experiment more with timings etc but yesterday was the first time in my life i had a second sleepless night in a row and i had just taken a double dose thinking it would help me relax more.
I will switch to another mag type like taurinate for the moment.

>>76362598
>BLACKED coffee
Why are am*ricans like this

>>76381874
>>76381903
weird considering glycinate is the best one FOR relaxation/sleep

>>76381904
imagine not drinking goat'd beverage cause of a mental illness

>>76382083
nta but black coffee is for edgy kids trying to pretend they're tough
mix some milk in that coffee so you get both caffeine and dairy gains

You don't need any of that synthetic garbage as long as you eat your natural diet of meat, fish, eggs, dairy and fruit.

>>76381916
>>76381903
Have you tried theanine? I got it a month ago but still haven’t tried it. When should I take it?

>>76362598
I have hypertension and am sensitive to caffeine unfortunately.

>>76382128
You forgot something, bro. Don't forget to include a big helping of
>pussy
in your diet. Fantastic macros.

>>76382106
no

>>76382106
How about you drop a shot of espresso in a glass of milk to maximize those macros? And you could heat that milk up to make it digest better - but you don't want to scald the protein on the stove or in the microwave, so maybe check out using a steam wand to bring it up to temp. As long as you're there, you should probably oxygenate some of the milk to make the casein more bioavailable - you can use the same steam wand to froth the top layer of the milk. And then, you know, if this going to be your pre-workout, maybe add some quick carbs to it - you can use a variety of different flavored syrups for this so the flavor doesn't get stale on you, too.