Best sports nutrition products according to redditors

Pasta and rice are so low in protein that it wouldn't even compare to these sources listed. Nope! I was wrong! Editing these in!


Pea protein is almost identical cost to whey.

Pea protein on Amazon is $20 for 2.2 lbs: https://www.amazon.com/BulkSupplements-Pea-Protein-Powder-Kilogram/dp/B00RPMMFWM/

Whey protein on Amazon is $24 for 2.2 lbs: https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ/


The Pea is a bit cheaper, but the whey has a bit more protein content (27g vs 24g per serving).

So I'd say they're nearly identical in price.

Pamela's pancake mix. Light fluffy pancakes every time. Also, redditors, don't give me crap about how easy it is to make pancake mix.

Raw Meal chocolate replacement meal. This is my breakfast everyday. I drink it with almond milk. Doesn't taste good with regular water. Whole Foods sells this for $50-60ish.

Tamanishiki Super Premium Short Grain Rice. Only applicable if you have a rice cooker. Best rice I've ever cooked. Maybe cheaper if you have an asian market near you. I do not, so I bought this. I bought this bag for $22 last time.

WHEY

I usually drink a whey shake before hitting the gym first thing in the morning. Takes 2 seconds, easier on the stomach then than lifting with a belly full of food, and whey gets absorbed fast so maybe that helps or something...plus es muy tasty. Plus it is cheap, I am pretty sure the price per gram of protein comes out to equal between Performance Whey and Gold Standard, but overall price per tub is a little less. Personally, I would rather go for taste above all else, and that's where this guy wins. Runner up is Dymatize Nutrition Elite Whey: Cinnamon Bun. Damn it is pretty good.

ON Performance Whey - Chocolate

• Taste is the best of any protein powder I have had. Makes going back to regular ON taste like chalk.
  
• Macros aren't the greatest (160 calories / 22g pro / 4g fat / 9g carbs per scoop) but not even caring because it is so good.
  
• Mixes great, and can mix it with like of water and it is still delicious. Never needs milk, just water (guessing the higher /carbfat content help).
  
  HEMP
  
  This is more for the fiber than anything else, but the extra protein is nice too. I dropped buying fiber 1 bars and putting psyllium husk in shakes and just go with this. Glorious, glorious poops.
  
  Nutiva Organic Hemp Protein Hi Fiber
  
  
• I really like the taste, but probably something you have to get into. Kinda earthy, goes really well with a little cocoa powder.
  
• Macros rule, lots of protein and fiber.
  
• Mixes not so good. Better keep a spoon handy to get the last bit out.
  
  EGG WHITES
  
  They are pasteurized, so you can consume them raw without getting sick and with all the protein being available. Can mix them with something else, or chug straight out of the carton.
  
  Carton of Liquid Egg Whites
  
  
• Tasteless, especially if mixed with something else. On its own, drink them cold, otherwise there is a slight egg taste.
  
• Macros are awesome. All protein.
  
• Mixes almost like it is water.
  
  Want some extra carbs, mix egg whites with frozen orange juice.
  
  My go to is 1 carton of egg whites (50g protein), 2 scoops of hemp protein (22g protein) tablespoon of coco powder, tablespoon of sweetner (I use truvia), tablespoon of PB2.
  
  Supplementing protein makes it much easier to hit my goals. I usually have 1 whey shake, and one eggwhite shake per day to put me over 100g. After that it is super easy to hit another 100g from food. I don't even have to log or count macros anymore, as long as I am focussed on making sure whatever I eat is high in protein, I am hitting my goal. While cutting, since my goal is to keep protein high with calories low, this makes life a lot easier.
  
  tl;dr: Protein is good. Using a few drinks a day makes hitting protein goals easier.

I use these. Cheap, and work as well as I want them to.

Key chain sized Liquid Chalk

I use this brand. Tastes pretty bad, but the fiber content rules.

Pillowy soft on the inside, delicious all the way through. Mmm....buns.....

Ninja edit: these are meant to be burger/sandwich buns, but if you want dinner rolls, feel free to cut them into 8 or 10 pieces instead. Also, if you prefer seeded buns, brush the tops with an egg wash right before baking and then sprinkle the seeds on top.

Ingredients:

14 g whey protein isolate (source)

57g carbalose (source) Also, this is the lowest carb version available. Do NOT use carbquick))

118g resistant wheat starch (source)

42g vital wheat gluten (source)

.5 tsp xanthan gum (source)

.75tsp salt

2 eggs, at room temperature

2 tbsp butter, cut into small pieces, at room temperature

3 tbsp sour cream, at room temperature

.5c warm water

.5 tsp syrup (corn syrup, maple syrup, or honey will do)

2tsp instant yeast

Note: if you are new to keto breads, a high carb syrup is used to feed the yeast. Don’t panic! It gets eaten by the yeast and turned into tasty yeast farts. None of it remains.

The method:

Mix together the dry ingredients in a bowl, except the yeast.

In the bowl of a stand mixer (or other bowl), combine the water, syrup, and yeast. Use the paddle attachment, but keep the dough hook around, you’ll need it later. Turn on the mixer for a few seconds to dissolve the syrup, but don’t worry if there’s clumps in the yeast. Add in the eggs and sour cream, and turn on the mixer again to combine. Don’t worry again about clumps of yeast, clumps gonna clump.

Sift the dry ingredients into the bowl, then turn on the mixer again, medium speed. After about a minute things should be coming together. At this point, start adding in the butter, a piece at a time, letting each piece get mostly incorporated before adding the next (10-30 seconds between each addition). This goes much quicker when the butter is soft, so it’s important to not skip that step.

Let the mixer run for about a minute after the last bit of buttery goodness, then scrape down the sides. Switch to the hook, and run the mixer for about 6 minutes. The dough should be soft and not particularly sticky (it may stick to your hands, but will come free with little effort). If it’s too sticky, try kneading it with the hook for a bit longer before you try adding more flour.

Once the kneading has been done, place the dough into an oiled bowl, turning it to coat, cover the bowl, and let it rise until it’s nearly double. It happens quickly – for me it’s usually about 20-30 minutes. Dump the dough out on a work surface and divide into 6 portions. Shape those portions into flattish balls, tucking and pinching the dough on the bottom if needed.

Place the dough balls on a baking sheet covered with a silicone mat or parchment, setting them about ½” apart. Let them rise again until nearly double, again about 20-ish minutes for me (YMMV). Meanwhile, preheat your oven to 375, and when they’re ready bake them for 20-25 minutes. Let them cool before cutting them open. Then do cut them open and stuff them with deliciousness!

Nutrition per bun: 212 cal/7.2g fat/14.5g protein/21.4g carbs/17.4g fiber/4g net carbs

The easiest way to go about this is getting salt tablets from Amazon or a nutrition store that are designed for endurance athletes. They taste like nothing, go down like a pill, and are designed specifically for fueling active people in the sun.


These are what I use for running and at Roo

I think it really depends on how long you've been working out. When I was new to working out I said to myself that I would never try creatine (I still don't know why but ignorant people always seem to think it's not "natural"). However, I did a lot of reading on it and figured I'd finally give it a try last March since I kind of hit a plateau.

I started taking 5g a day (forget the "loading phase" there are no studies that actually support it) and about a week in I went from benching 200lbs x 8 to 220 x 8. I had an increase of about 10% on pretty much all my lifts! I gained 6 pounds in the first 3 weeks. I was also eating about 3500kcal a day at the time so I don't know how much of that was the creatine.

Didn't have any negative side effects apart from having to take a piss about 5 times a day due to drinking 5l of water.

Should you choose to try it be sure to buy quality creatine. Read the reviews or better yet, buy "creapure" creatine. It's manufactured in Germany and therefore strictly regulated. Most other products are from Asia/ eastern Europe and can cause all kinds of nasty side effects. It's well worth paying an extra 20% just to be sure. Creatine is still the cheapest supplement you'll find!

EDIT: I use Optimum Nutrition Creatine which is made from Creapure. At 5g/day it costs me 5$/month. Generic cheap creatine might be a dollar cheaper a month but it's not worth the risk.

No link on these since I came up with them myself. I can probably make an album this weekend though if there is interest. I'll link the products I use below. As far as how I make them, I just use a blender. I put the liquids (milk and oil) in first, then the frozen berries followed by all the powders, and finally the spinach. I blend it until everything is homogeneous then I add in the oats and pulse a few times just to combine them without pulverizing them. This is not a smooth shake like you might get from a smoothy place. There are bits of of spinach (although quite tiny) and the seeds from the berries. The oats are mostly whole still. I prefer it like that and feel that it helps prevent any possible stomach issues since there is some whole food for your stomach to work on instead of pure liquid. You could always blend it longer to get a smoother texture, but it will start to warm up since there is no ice.

• Protien Powder (I get the vanilla)
  
  
• Spinach
  
  
• Frozen Berries
  
  
• Flax Seed Oil
  
  
• Super Greens phyto nutrient blend
  
  
• Oats
  
  
• 2% Milk
  
  I also add the following for my exercise supplements
  
  
• Creatine
  
  
• BCAA blend
  
  
• Arginine
  
  
  I will also sometimes put in a scoop of fiber if I think about it (I LOVE MYOFiber, but any fiber is good). You can also sub out peanut butter for the flax oil. It's still healthy fats, but you miss out on a lot of the benefits of high lignan flax, particularly the Omegas. You can also tailor it a bit to your needs. If you want a carb heavy version, swap the milk for OJ. Want less calories? Swap the milk for water and cut the oil in half. Prefer chocolate? Change the whey flavor and use a banana instead of the berries. etc. etc.

>Caffeine addictions when you don't work at a coffee shop can be expensive, and make you grumpy.

Take caffeine tablets. They are SO cheap relative to coffee, if all you want is caffeine.

https://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ?th=1

First result on google. I am guessing you can probably do even better if you want.

>I need a lot of caffeine to function as a college student and I'm not a fan of pre-workout since it makes me jittery...

How is the caffeine in coffee any different that what's in PWO...aside from the amount?

Plus those drinks are an easy $3-4 per can...for 20g protein and 210cals? I can make a shake for >$1 with double those numbers.

[Usually less than $.10 per] (http://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ/ref=pd_sim_121_5?ie=UTF8&dpID=41LcOhoUG3L&dpSrc=sims&preST=_AC_UL160_SR90%2C160_&refRID=17PA92K20FSQSF7GS2RS) ....split them in half if you need to.

Only prework out I need.

Recipe :

2 cups shredded mozzarella cheese

3/4 cup Isopure Zero Carb Whey Protein Isolate

2 Tbsp Flax/Chai Seed Ground Mix

A non-measured amount of (to taste) :

Chicken Bouillon, Garlic Powder, Onion Powder

Preheat oven to 325F

​

I melted the mozzarella in the microwave, mixed in all other ingredients with a spatula. I put 'dough' in-between 2 pieces of parchment paper (see, I learned my lesson from the pizza dough). I rolled it out as thin as I could with a wine bottle (because I could not find my rolling pin...... don't judge me). I cut dough into triangle shapes and placed cut outs on a parchment lined sheet tray. I put them in the oven for about 8-10 mins, turning half way.

I ended up making 2 batches. The first was too thick, and tasted very powdery for my liking.. so my mom took those. The thinner the better they are. I ate them with some guacamole from Whole Foods. They were pretty good, but I can't wait to find my rolling pin to try to get them a bit thinner.

With the ingredients I used, the only real carbs are from the mozzarella cheese.Everything else was <1 carb.

The recipe I was going off of is from Sugar Free Londoner (I changed the recipe to use the things I had in my kitchen rather than buying something new. We all know keto can be expensive at time.)

​

Edit : Words.

Edit 2 : This is the Protein Powder I used, and I purchased it through amazon.

This is the Fried Chicken Recipe I originally purchased it for.; I used it to make chicken cutlets for chicken parm, which was absolutely delicious and my non-keto SO did not know the difference.

Ok, this might be a lengthy response so I apologize! In the "before picture" I had done P90X all the way through about 2-3 times. I was getting tired of doing the same thing and wanted to know more about how lifting worked and how it could change my body. I joined a gym and started going every day and working on my own routines. I've bumped around a lot in terms of weekly splits, rep/set numbers, etc. What I usually do now is this:

Week 1: This week I focus on working up until failure. I usually do a warm up set (something I can do 10 reps pretty easily with), then do 3-4 more sets adding more and more weight with each set. I go until failure for every one, and on the last set (as soon as I fail) I drop back down to my warm-up weight and go until failure again. I do this with pretty much every exercise for this week. I do the muscle groups highlighted below for this week, so usually one major group a day.

Week 2: I usually like to do a 3-Day split, so Chest/Back, Legs/Abs, Shoulders/Arms. I'll do these two times a week, with one day being a designated "heavy day", where I work up to a one rep max, and one designated "light day", where I usually do more reps (usually 10, 15, 15, and 20 if I'm doing four sets of something). I like to do more compound movements on heavy days, and more isolation/body weight movements on light days.

Week 3: This week I divide up into a Heavy/Medium/Light split with 3 muscle groups a day. So Heavy Chest/Medium Shoulder/Light Tricep or Heavy Back/Medium Bicep/Light Legs. I then just switch up the order of these and do them 2 more times that week, so for example it would be Monday- Heavy Chest/Medium Shoulder/Light Tricep but then on Wednesday it would be Heavy Tricep/Medium Chest/Light Shoulder, and so on. Does that make sense? Sorry if that's tricky to understand! Usually for "medium" things I do 8-12 reps, and "light" I do 15-20 in this week.

Week 4: This week I usually just mess around with supersets and drop sets! Not much order going on here, haha.

These are some of the exercises I do for my muscle groups!

Monday (Chest/Calves): Incline Bench, Flat Bench Dumbbell Chest Press (superset with a Dumbbell Fly - loooong holds), Decline Cable Fly, Flat Cable Crossover, Incline Cable Fly, Hammer Strength Chest Press, Chest Dips. For calves, my favorite exercise is to take a step-up platform (I think that's what they're called) and put it at the Smith Machine. I put some weight on the bar and stand so my heels/feet are hanging slightly off the back of the platform and then I raise up. I also like to do calf raises on the leg press, and seated calf raises too!

Tuesday (Back/Abs): Deadlifts, Sumo Deadlifts, Hyperextensions, Bent Over Rows (both underhand and overhand grip) usually superset with a One-Arm Dumbbell Row, Hammer Strength Rows, Wide Pull-Ups (I used to climb a lot and these helped a ton), Close Grip Pull-Ups, Cable Rows, Lat Pulldowns (I do regular as well as reverse grip on these, I also sometimes like to take the handles vs the bar and pulldown as well!) I'll write my ab routine on Sunday (below).

Wednesday (Legs/Calves): Squats, Box Squats, Hack Squats (usually lighter weight but a huge hold at the bottom), Leg Extensions (superset with lying Leg Curls), Leg Press (I usually finish with this, I don't like it as much as squats), Walking Lunges (I grab a pair of dumbbells and go to town on the track, usually doing 100-150 lunges).

Thursday (Shoulders/Abs): Military Press, Arnold Press, Dumbbell Front Raises, Dumbbell Lateral Raises, Cable Upright Rows, Cable Lateral Raises, Shrugs, Bent Over Lateral Raises.

Friday (Arms/Calves): Barbell Curls, Preacher Curls, Cable Forearm Curls, Side Hammer Curls, 21's (curl from the bottom to halfway 7 times, from halfway to the top 7 times, then the full ROM 7 times), Negative Curls (if you have a partner, this is a great one that gives a delicious pump! Have them push down as you are bringing the weight back down, and fight their push), Incline Skull Crushers, Rope Tricep Extensions, Dumbbell Tricep Kickbacks, Seated Overhead Tricep Press, Dips.

Saturday (The Big Three): Why, Squat/Bench/Deadlift, of course! I usually work up to 1 rep max on these and pyramid back down.

Sunday (Cardio/Abs): I usually swim for a half hour or so. I do slight cardio every day, usually about 10 minutes. For abs I really like to do weighted things, and then once I can't do any more I drop the weight and start doing just bodyweight. For abs my favorite things are Hanging Leg Raises, Decline Sit-Ups, V-Crunches, Windshield Wipers, Cable Crunches, Kayak Twist (I think that's what it's called), Oblique V-Ups, Dumbbell Decline Twists.

As far as my diet goes, I haven't quite figured out how to tailor calories/macros to fit my body yet, but plan to do that soon. I eat pretty healthy but once or twice a week I like to eat Dominoes cheesy bread or pecan pie or something. I usually just try to get about 2800-3000 calories in, and get about 250 or so grams of protein. Then the rest of the day I fill the rest with carbs/fats. My day is usually set up like this:

Breakfast: 2 Eggs, 4 whites, 1/2 cup oats, blueberries.

Mid-Day Snack: Almonds (Salt and Vinegar are awesome), protein shake

Lunch: Tuna or ground turkey with broccoli or spinach

Mid-Afternoon Snack: Quest Bar, Cottage Cheese with grapes or something

Dinner: Chicken or tilapia with vegetables and quinoa/rice

All in all, it's usually pretty clean but I'm not a guy who will shove clean eating down your throat. I do it because I like buying things kind of basic, I've never really liked chips/poptarts/etc. and I've always eaten this way. Not saying this is the "right way to do things", if you know how to track macros right, you can eat what you want and get great results. Just wanted to throw that out there just in case people might bash me!

As far as supplements go, keep it simple. No, and I repeat NO supplement is going to be some "miracle pill". Trust me, last year I spent 200$ on a month supply of Shredz like a sucker. Stuff like that's not worth your money. Spend it on food. Anywho, I take 5g of creatine a day (check this out, its what I use) and a scoop of whey protein after my workout (I use Gold Standard if anyone's interested). I also drink green tea every morning and take psyllium husk powder (for fiber) every day.

Well, that's about it! Give yourselves time and keep going, push yourself every day, and never lose sight of your goals! :)

Salt concentration in sweat varies A TON from person to person. Some people have 300mg per liter of sweat while others have 3g/L. Average is around 1g/L. Not the most scientific but here you go. I personally know I am a very salty sweater and a early sign I need salt is my scalp starts to get kinda tingly/numb. You can try salt tabs to maintain your levels on endurance rides in the heat.

Very cool, thanks.

I've just switched from whey to pea, and am curious to see where it might end up on the chart.

24g of protein in a scoop of NowSports Pea Protein. A scoop or two a day with some PB thrown in to cut the foaminess and add flavor will help you hit your goal easily. It's also the cheapest protein powder I've ever seen. 2lb for $16, 7lb for $45. 120 calories, no saturated fats, and lots of iron. It doesn't taste good alone (unflavored, hence my PB suggestion), but it goes great in smoothies and shakes.

I have turned "bacon tho" carnist friends onto this based on the price alone.

Also, maybe think about replacing whatever vegan milk you might use with Silk Protein NutMilk. 10g of pea protein in an 8oz serving, with basically no fat.

Isopure unflavored



No flavor

2 years ago I was 185lbs at 6'7". I started to gain muscle by talking to multiple trainers at multiple gyms and types of training. It comes down to high weight, low reps. Check out 5x5 Stronglifts if you are somewhat of a beginner/novice. It has a great way to plow through plateaus and will make you work on full-body exercises. For tall guys like us, youtube was a huge help in form for stuff like squats and deadlifts. Back to the weight gain: https://www.amazon.com/Optimum-Nutrition-Serious-Protein-Chocolate/dp/B000GIPJ0M/ref=sr_1_6_s_it?s=hpc&ie=UTF8&qid=1493038492&sr=1-6&keywords=weight%2Bgainer&th=1 This stuff helps a bunch! Not sure how healthy yada yada yada..but it worked to get me to 235. Hope any of this helps.

If the powdered Vega didn't work for you, you may want to try their pre-mixed shake:

• Vega protein shakes
  
  This is a pretty decent lactose-free shake mix, if you want to blend your own;
  
  
• Nature's Plus Spiru-tein shake
  
  If you're looking for more of a meal-replacement shake, Super Body Fuel has a dairy-free keto version available. The plain flavor tastes like cardboard, but if you're going for a no-sweetener-added version, it's available in the drop-down menu:
  
  
• https://superbodyfuel.com/shop/keto-fuel-sample/
  
  There are plenty of non-dairy protein powders out there; I'd suggest reading through the reviews in the links below to see how the graininess of each one is. Here's a starter list to check out:
  
  
• Brown rice protein powder
  
• Hemp protein (non-THC)
  
• Peanut butter powder
  
• Pumpkin seed protein powder
  
• Soy protein powder
  
• Spirulina powder
  
• Sunflower seed protein powder
  
• Yellow pea protein powder
  
• Watermelon seed protein powder
  
• Whole oat powder
  
  If you want to get rid of lumps on the go, you need a motorized blender bottle. Basically a portable blender, but just for powders. They run about $40 on Amazon:
  
  
• https://www.amazon.com/PROMiXX-iX-R-Shaker-Bottle-Evolved/dp/B07HCM92SV
  
  It also depends on how you want to make it...if you want to mix it in a liquid like water or a milk alternative, then you'll be more sensitive to how grainy the product is. If you have a good plug-in blender, you can mix them up really well in that & store them in one of those double-walled, vacuum-insulated tumblers to stay cold. Or turn it into a shake, which will help hide the graininess, like with some frozen fruit or whatever. Or if you want to make protein-enhanced treats, check out Protein Pow:
  
  
• Pea protein recipes
  
• Hemp protein recipes
  
• Rice protein recipes
  
  Lots of options out there!

>The money is probably better spent on higher quality diet. You’ll build more actual muscle rather than just surrounding your tissue with water. $30/mo buys you steak instead of ground beef, and that’s about what you’d be spending on quality creatine.

What, no... just... what are you talking about?

First of all, creatine increases the volume of water INSIDE your muscle cells.

2nd of all here's 200 days worth of quality creatine for less than $20
https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE?th=1

this one actually but I'm sure any 100% whey protein isolate should work. I really, really like how fine this one is though. Same dry, fine texture as flour (and 0g carbs)

Basically, yeah! I started getting serious about carving out an hour at night to work out. At school, it’s easier because I lived right above the gym. And then, I had two servings of a mass gainer everyday in the morning and at night. There was just no way I was eating enough and I found it easier to just drink my meals.

OPTIMUM NUTRITION Serious Mass Weight Gainer Protein Powder, Chocolate, 12 Pound https://www.amazon.com/dp/B000GIPJ0M/ref=cm_sw_r_cp_api_i_vOzwDbGB5F7M9

Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, Keto Friendly, 600 grams (Packaging May Vary) https://www.amazon.com/dp/B002DYIZEO/ref=cm_sw_r_other_apa_i_d0xHDbSF8PHQN

i'll be impressed if it goes well under $2 a meal. but for now... I still don't see much value over something like this:

http://www.amazon.com/Garden-Life-Organic-Chocolate-2-7lbs/dp/B007S6Y6VS/ref=sr_1_1?ie=UTF8&qid=1421646917&sr=8-1&keywords=raw+meal&pebp=1421646922177&peasin=B007S6Y6VS

It's basically $3 per day, plus a glass of milk, and whatever cheap carb you want (like a potato or bread) to top up the calories to your daily needs.

Soylent needs to drop to less than $2 per meal just to compete with existing products on the market. It's not particularly amazing in any other way, just another nutrition shake with extra calories dumped in (in the form of maltodextrin, which is a health concern in and of itself...)

I love my EC stack. I buy OTC bronkaid and take 25mg with a 200mg caffeine pill. Quality of caffeine seems to vary, so I get this brand

The full stack is ECA, including asprin. I don't have any heart conditions or problems with my blood work, so I don't take the asprin. Some people take fish oil instead of asprin, but most fish oil capsules are sold rancid due to how the oil is processed and can actually be bad for you. Just the ephedrine and caffeine work well for me. Boyfriend takes them too and loves it. You can take the stack long term without negative side effects, too.

I ramped up the dose slowly, taking half a pill once per day in the mid morning when I usually started feeling snackish, slowly increasing the dose over a week. If you start at the full 25/200 dose, you might feel funny. I had some shortness of breath when I did, so I cut to half dose.

It's honestly been really great. When I take it, I intermittent fast or eat very lightly during the day with a larger dinner. It doesn't completely kill my appetite, but I appreciate it because I need to be able to listen to my body.

One thing I haven't quite figured out is whether I should be supplementing more potassium. Apparently ephedrine can deplete potassium, so I have lite salt (half sodium, half potassium) and eat avocado everyday.

I think the potassium issue is discussed with EC stacks because of the danger of taking ephedrine when you have a heart condition. Potassium levels are critical in the management of some heart conditions. I'm not sure if ephedrine specifically warrants potassium supplementation, or if it's the underlying heart condition. Would love to hear more about this from someone knowledgable

I have weight gain shake. One serving, is 1250 calories with skimmed milk, 50g of protein. Excellent for when you really can't eat but know you must.

I have (inadvertently) tried to live off this stuff and let me tell you, you still need solid, nutritious food. Even if a little.

This is great for the morning after when you've had 2 hours sleep and feel shit.

http://www.amazon.com/Optimum-Nutrition-Serious-Chocolate-Pound/dp/B000GIPJ0M

YOU GUYS ARE SPENDING TOO MUCH MONEY ON STUPID SHIT.

D. M. A. A. AND C. A. F. F. E. I. N. E.

IT'S ALL YOU NEED.

edit: http://www.amazon.com/CHEAPEST-Dimethylamylamine-Geranamine-MULTIPLE-QUANTITIES/dp/B00644A8XU/ref=sr_1_4?ie=UTF8&qid=1324958470&sr=8-4

http://www.amazon.com/Caffeine-Maximum-Potency-Tablets-tablets/dp/B0011865IQ/ref=sr_1_1?s=hpc&ie=UTF8&qid=1324958531&sr=1-1

for the fags that live in the Canada, UK, land down under, or Iran, you're on your own.

I actually failed three times before I got it down. Cutting out sugar and carbs was sooo hard because I am pakistani and all of our meals contain carbs. Also, I love love love chocolate. The first day the only carbs i ate were nuts....toward the end of the day, I felt so nauseous like I was going to pass out. I immediately went for a cookie and felt instantly better and at that point I knew my body tricked me lol. Then I tried again and failed again grabbing a cookie. The third time, I realized that the reason I felt so nauseous was because I wasn't getting enough electrolytes. So i ordered [Saltstick Caps] (https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0/ref=sr_1_1?ie=UTF8&qid=1497512701&sr=8-1&keywords=salt+sticks) and took them twice a day. I ate eggs cooked in beef bacon fat with veggies for breakfast. For lunch I had smoked salmon and for dinner I ate a hot dog wrapped in cheese. I basically ate whatever was in my fridge and wasn't carb heavy. I made myself "fat bombs" out of coconut oil and cocoa powder. I put the mixture in an icecube tray, put em in the fridge and ate one whenever I felt like I wanted something sugary. Bullet proof coffee was nice too for breakfast. I also drank a TON of water like 2-3 liters throughout the day. Eventually I found that breakfast made me so full and I had to actually force myself to eat my meals to maintain my calorie intake because I wasn't eating enough calories....(never thought that would happen ha). In one month, I lost 35 pounds. It's been a year now and I've lost a total of 50 pounds and my skin has never looked better. So anyhooo......if you're easing into it...you should have a meal plan set for the week so you don't find the need to grab anything sugary because you're too lazy too cook. It takes roughly three days for your body to get into ketosis so keto strips are helpful and saltsticks were a life saver. You don't have to keep buying them...eventually you'll start finding foods with the electrolytes you need and you'll begin to love salt water haha. Jk....you'll hate it but it's easier to get some electrolytes that way if your meals are not sodium heavy. Your pee will also start smelling different when you're in ketosis so you won't have to check your piss every time to see if you're in ketosis or not. Also, you'll find that there are so many delicious recipes out there so that made it much easier. There's only one food that I still miss and cannot find a equally delicious substitute for: mashed potatoes. I tried different mashed cauliflower recipes but its just not the same. One thing to note is that you can only have a certain amount of carbs a day before you get your body out of ketosis. Mine is 28g so sometimes I'll save my carbs for the end of the day so I can have a sandwich or even mashed potatoes if I feel like it. The cool thing is that you don't need to calorie count on this diet....only carb count. I calorie count only because I find myself not eating enough and I don't want to be toooooo skinny..never thought I'd ever be saying that either lol. One major Con for me is that I pee at least 10-15 times a day. It's very inconvenient and my bladder loves to drive me crazy when I am driving -_-

bulk supplements 90% whey

whey and nothing else

doesn't clump, tastes exactly like milk with water, goes really well with unsweetened almond milk

Instead of getting ripped off by paying $60 bucks for 20 servings of cricket protein, you could try pea protein or Orgain Organic Plant Based Protein Powder.

That cricket stuff seems like a gimmick.

Get isopure protein powder. Protein with no added flavors or additives. Or not necessarily that exact product, but something similar that is an unflavored whey of some sort.

Then get a scoop of sugar-free PB2 powder, which has a monkfruit sweetener. Mix them together vigerously. Bam.

If you get unsweetened whey and sugar-free PB2, you can add your own stevia/monkfruit to taste if you want it to be sweeter.

That's really expensive. You can get the same for like 18 bucks on amazon

https://www.amazon.com/BulkSupplements-Micronized-Creatine-Monohydrate-Powder/dp/B00E9M4XEE

As is this product. You can find individual tubes at most running stores or even Target. Easy to stow/pack in your back/fanny pack:


Original Nuun Active: Hydrating Electrolyte Tablets, Citrus Berry Mix, Box of 4 Tubes https://www.amazon.com/dp/B001QW1L72/ref=cm_sw_r_cp_api_3.y9yb90HTNV4

http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1395778405&sr=8-1&keywords=ON+creatine

Get the 2000 grams. 400 servings

Optimum Nutrition Gold Standard. I've only tried Double Rich Chocolate and Chocolate Mint but they both taste great. I've been meaning to try Mocha Cappucino, however it's really expensive :(

Salt tabs are the better alternative. I cramped at every race until I started using them. My first race with them was the 2016 Killington Beast. One every hour & not one cramp for the almost 12 hours I was on that damn mountain.

Disclaimer: Your results may vary. Always test new things (gels, blocks, food, equipment) before using them in a race.

Chug?

That's kiddie shit. Where I come from we just eat caffeine pills.

Caffeine is a wonderful hunger suppressant that is readily available and quite cheap. Also has an added benefit of needing less sleep.

Dammit. My bad. I meant 2lbs. Here's the link anyway. https://www.amazon.com/gp/aw/d/B00E9M4XEE/ref=sxts2_a_it?ie=UTF8&qid=1474238836&sr=2

Creatine will effect women the same way it does men. It is one of the most researched supplements so you can show her research and let her know she already gets a natural source of creatine from meat.

Water retention is held in muscles and might make you weigh more but it's not going to make you "bloated" in the sense you get from like your period or eating a ton of salt.

I recommend pure creatine monohydrate for anyone interested in it. You can mix it in with any drink mix if you don't want to drink it straight because it has a slightly bitter taste and a weird texture. I like this brand because it's milled pretty fine, really cheap, and I can buy it in large quantities.

Make sure you get an even mix of legume-based and grain-based proteins in your diet because each lacks an amino acid that the other contains. Beyond that minor inconvenience, protein is protein and you should be fine. If you're looking for a powder that is vegan, not vegetarian, my personal favorite is Orgain.

In my opinion, in order of supplement importance - protein, fish oil, and creatine.

Amazon sells ON ...

http://www.amazon.co.uk/gp/product/B002DYIZH6/ref=oh_details_o03_s00_i01?ie=UTF8&psc=1

what I use

It's cheaper on Amazon!

BB.com charges $9 shipping. You can get free shipping on Amazon, making the total price cheaper! It's even better if you have Amazon Prime.

I say a samsung galaxy note the 10 inch or preferably for extra screen real estate 12 inch. Nice to have your book, internet tab for extra study material (or reddit), youtube and a some part to write on for notes. 4 apps simultaneously playing on the screen. PLUS unlimited browser opened! Its a must have. Changed my note taking and multitasking career. Also increased distractions but its a tool. ALSO get to kickstarter!

A notebook that is a white board https://www.kickstarter.com/projects/1470156778/wipebook-3

A phone powered breathalyzer for those fun nights https://www.kickstarter.com/projects/edgetechlabs/drinkmate-the-breathalyzer-that-fits-your-lifestyl

Turn your study table into a full blown white board! https://www.kickstarter.com/projects/1466102417/wrap-redefining-your-workspace

Other things I have for college life:
A credit card size phone charger that fits in your wallet. HANDY! http://www.amazon.com/gp/product/B00PMC8WRE/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1

TRUST ME you will count on your hands the times you made breakfast during school days in a semester. This meal replacement comes handy. When you have class at 8 and wont have break till lunch. You cant run on empty stomach. BUY THIS! http://www.amazon.com/gp/product/B000GIPJ0M/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1

Its also nice to have a plant to keep you responsible and relaxes you. After a long unproductive day watering it just relieves you seeing it grow makes you feel accomplished. Just the right push you needed to not go crazy during finals week. http://www.amazon.com/gp/product/B005L9YN6M/ref=oh_aui_detailpage_o05_s00?ie=UTF8&psc=1

WHY THIS PLANT? Cause its the best plant you can own! Its a plant that eats animals how metal is that! You thought gardening is for pussies!

Last but not the least
http://www.amazon.com/gp/product/B009PJV6KK/ref=oh_aui_detailpage_o06_s00?ie=UTF8&psc=1

CAUSE!

just skip the filler and go straight for caffeine pills, no teeth stains either

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/caffeinated-drinks/faq-20057965

Its not a net dehydrator when consumed in fluid, pills aren't providing any fluid.

​

https://www.amazon.com/dp/B0011865IQ?aaxitk=wwZvxo8ZdfuCbt4KvtDA1A&pd_rd_i=B0011865IQ&pf_rd_p=9420597b-7dad-4cbd-a28d-7d676ac67378&hsa_cr_id=5715315530001&sb-ci-n=asinImage&sb-ci-v=https%3A%2F%2Fimages-na.ssl-images-amazon.com%2Fimages%2FI%2F71zBwCRojWL.jpg&sb-ci-a=B0011865IQ&th=1

Caffeine pills I have used before, 75mg Calcium each

http://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ

I like the NOW Foods natural unflavored whey protein isolate.
Only 2 ingredients: whey isolate & soy lecithin.
No fillers or flavors.
25 grams of protein per 28-gram scoop.

It's rated well at LabDoor.com.

Amazon usually has it at a good price for a 5-pound jar.

Of course, being unflavored, it has a very bland taste - and that's fine with me because I add other stuff to my shakes before mixing/blending & drinking (like a banana, or some blueberries, maybe some cocoa powder, maybe some almond butter, etc.).

Avocado is a pretty neutral flavor, packs a good healthy fat and makes the texture awesome! They also freeze pretty well, if you want to buy in bulk, just chop, peel and store in freezer bags. Break a chunk off when you need it.

You could also try whey protein isolate, has virtually no flavor, gives the smoothie a bit of a frothy texture. If you add ice to the blender the texture becomes something like a Wendy's Frosty.
I recommend this for both value and quality.

https://www.amazon.com/BulkSupplements-Protein-Powder-Isolate-Kilogram/dp/B00E7IODXQ

This may be of interest to you.

Carbs. Creatine doesn't have carbs. In the ingredients list it says they added dextrose and malodextrin. Also sugar for flavor.

This would be an example of pure creatine:

https://www.amazon.com/dp/B00E9M4XEE/ref=sr_ph_1_s_it?ie=UTF8&qid=1497642722&sr=sr-1&keywords=creatine%2Bmonohydrate&th=1

Getting candy gummies is the biggest rip off in the world. All you need is creatine mono powder.

http://www.amazon.com/BulkSupplements-Micronized-Creatine-Monohydrate-Kilogram/dp/B00E9M4XEE

Thats relatively cheap. 1 Kilo for $19.00. Thats 200 days worth of creatine @ 5g per day.

Second this. Here is my favorite one, it’s vegan, dairy free, and gluten free!

https://www.amazon.com/dp/B00J074W7Q/ref=cm_sw_r_cp_api_i_7R6RCb3PA4QGA

Whey caused a lot of acne for me. I switched to a dairy-free, NOW Sports Pea Protein powder: https://www.amazon.com/dp/B00JL6ZKFE/ref=cm_sw_r_cp_apa_eykCzbCSNEEV9

Saw good results from this and it's really cheap. The only problem is that it tastes pretty bad. I got used to it and it doesn't bother me anymore but starting out it's like eating unflavored chalk. I think Vega One makes some better tasting dairy free powders, but be prepared to spend a little more.

Hope this helps!

There are alternatives to whey. Blend 50% NOW Sprouted Brown Rice Protein and 50% Pea Protein. No gas, no bloat, full amino acid profile, BCAAs, iron rich, and super cheap. Plus, it's a more eco-friendly source of protein than dairy. If you get the large tubs from Amazon, they'll last for months and come in at around 40 cents per scoop - much cheaper than almost anything you'll find at GNC. I will drink it as a shake, make oat bars with it, mix it into falafel mix, and blend it into hot cereals. Plenty of ways you can use it since it is very neutral in flavor. Muscle has just been packed on like madness in only 6 months of pairing this with a solid diet and structured routine.

Not OP, but I've always used the Isopure Zero Carb protein powders. They come in a lot of different flavors.

If you're trying to build some muscle, it definitely is important to get enough calories. So if you've calculated your goal intake at 1515/day and you want to add a swim, you should increase your intake to account for that.

As for learning the lifts, I'd start with very basic stuff like bench press, squat, deadlift, and maybe shoulder press. There should be loads of video tutorials on YouTube for this, but proper form is extremely important to minimize risk of injury so don't be too shy about asking someone to check your form in the gym. Most good lifters will be happy to help out with spotting and/or form-checking once in a while, just try not to ask the same guy for stuff all the time or it might get annoying. The biggest single piece of advice I can give to new lifters on form is this: If your muscles are sore the next day, you're probably doing it right. If your bones or joints are sore the next day, you're probably doing something wrong.

As for getting adequate protein as a vegan, that may be your biggest challenge. This stuff is awesome, this stuff isn't bad, and this is a good recipe for a high-protein seitan.

Good luck!

Saying you're a college student implies you're looking to save money? Any creatine monohydrate will do. I like to get Creapure. I use ON creatine, which is about the same price as the bulk options. You don't need BCAAs as long as you get enough protein.

Personally I don't really care for beta alanine. I do like citrulline malate, but it isn't necessary. You can buy caffeine pills for really cheap or drink a cup of coffee or something as a pre-workout.

Optimum Nutrition Creatine Monohydrate is a little under 16 US dollars for 120 servings on Amazon. It's not stupidly cheap but it's a reputable company and it's not expensive by any means.

You're really overpaying. Right now you're paying 20 dollars per pound for protein from GNC. ON Whey protein is $11.60 per pound of protein. You can also get 30% more creatine for the same price from Amazon. Their shipping is also very fast, and you can always just order around a week before your supply runs out and it will get there in time.

Thank you!!!

I started about 10 months ago and, admittedly, have been a bit more lax the last couple months.

Fasting: I'm a workaholic with a mentally demanding job. Usually, I do 20:4 because it means I can work 10ish hours straight and plow through everything I need to do in the day. If I do 16:8, it's a high protein snack midday (like greek yogurt or string cheese) and then a meal after work.

Diet: Normally, I eat about 1200-1400 calories per day. On average, 35% is protein, 32% carbs, and 33% fat. I try to keep carbs at about 100g/day and to make sure protein is higher. With the 20:4, it's often a struggle to get to 1200 because I'm eating one meal and then piecemealing the additional calories I need! When needed, I'll have a protein shake (I love Gold Standard Double Rich Chocolate) to boost my protein.

Exercise: As far as working out, I average 6 days a week, but half of those days it's walking (about 60-120 minutes). The other days I run or, if the weather is poor, hop on the elliptical. Sometimes I'll do both if I'm feeling particularly motivated! I aim for at least 7000 steps but always try for more.

Tools: I use a FitBit charge and MyFitnessPal to log my food. I really like how easy MFP is for food logging and it connects with the FitBit app so I'm not having to do stuff twice.


Hope that helps!!

I just buy salt sticks and drink them with water. they're super handy and much lighter to carry when backpacking or such :)

https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0

Bought this one because it was an $8 lightning deal on Amazon. So far so good. I plan on trying this and this eventually. I personally prefer a capsule supplement over an electrolyte gel, chew, or beverage. It's also possible to make your own electrolyte water (see: "Snake Juice").

If buying online Isopure is king.
https://www.amazon.com/Isopure-Protein-Friendly-Unflavored-Packaging/dp/B002TG3QPO

I get mine from a grocery store. Freshthyme and others keep it in the bulk bin section.

yeah, i did the raw til 4 thing for a while, it is a joke. it destroyed my teeth, i started feeling like shit about 6-8 months in, and i was constantly bloated and my digestion/pooping was fucked up. seriously, eat some oatmeal, beans and lentils and nuts, tons of greens, get some protein powder if you're worried about it, (i like this: http://www.amazon.com/Nutiva-Organic-Protein-16-Ounce-Container/dp/B001JU81ZG/ref=wl_mb_wl_huc_mrai_1_dp and this: http://www.amazon.com/Vega-Nutritional-Shake-French-Vanilla/dp/B00CQ7RLUW/ref=sr_1_2?s=grocery&ie=UTF8&qid=1418350158&sr=1-2&keywords=vega+one+vanilla) your body will thank you. if freelee's got you scared to consume a couple grams of fat or protein, that's just stupid, and dangerous. your body needs it to function. yeah, supposedly you can get all the protein & fat you need from fruit, but you obviously aren't. you don't have to eat nut butter and coconut oil all day, but for the love of your health, please eat some seeds or tofu or something.

I use this stuff called Nuun, it is an unsweetened tablet that dissolves in whatever you drop it in. Has all your needed "iums" (sodium, potassium, magnesium) to get you through the day if you're like me and don't eat a ton of salt and avocados. Amazon link

PM: drink a full bottle of water before laying down.

AM: two advil, then two bottles of water with [electrolyte tabs,] (http://www.amazon.com/Nuun-Active-Hydration-Electrolyte-Enhanced/dp/B001QW1L72) and scrambled eggs.

I really like Nuun, but it's a bit pricey.

This is another great electrolyte drink. I like the "citrus" flavor, it's grapefruity.

Let's start with the 3 beers x 150 cal each = 450 calories.

Then I'd consider dropping the chocolate, beef jerkey & candy (keep the granola) and consider trying these.

Instead of relying just on eating, you can also add these to your water bottles for rejuvenating powers.

Good luck, keep riding, and if you actually want to lose weight, it sounds like your diet is the place to start. Check out /r/fitness & /r/weightroom

$15 and it would last you a few months easily.

This: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1345579867&sr=8-1&keywords=creatine

Also: http://examine.com/supplements/Creatine/ (Thanks SilverHydra and Solox.)

A few key facts:
1.)Creatine has been proven to work. Source:http://www.nlm.nih.gov/medlineplus/druginfo/natural/873.html

2.) 5 Grams a day is usually advised on the SIDE of your creatine container. 5 Grams is around a teaspoon. Source:http://www.wolframalpha.com/input/?i=Mass+of+one+teaspoon+of+Creatine+monohydrate

3.) Cycling creatine is key. Source: http://www.bodybuilding.com/fun/phano85.htm

4.) Creatine is cheap. 14$ a serving. Source: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-600g/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1292895221&sr=8-1

A few comments on what ever people have posted. You should already be drinking a gallon of water a day. If you are don't worry about that. Creatine is usually grainy. It tastes like nothing. Throw it in a Protein shake. Do not expect to become god after taking it. Your mileage may vary. Penultimately, qho cares if you gain water weight? Odds are, you're not Arnold yet or anywhere close. Five extra pounds of water isn't going to break you. Finally, watch out for Grade A Bro science and stick to the good sources. Trust the NIH.

edit: minor spelling.

Those bastards! I was on the Amazon page looking at the price of $25.99 and wondering how much of a savings I was about to score, then they raised the price by $9 and give you an $8 "discount"???

Example: Here is the chocolate 2lb, still listed at $25.99
http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B002DYIZH6/ref=sr_1_4?s=hpc

This wiki/blog post is helpful but here is a past comment I made as an answer:

• 
  A fitness mat (thicker) is nice for the plyo day (easier on the knees) but you otherwise want a thinner mat (e.g., yoga mat).
  
• 
  Resistance bands or weights. I have bands and might break down and buy weights. It is just easier and more intuitive. They are fairly expensive though...
  
• 
  Pull-up bar. I think this bar works well and it's not too hard to put together. Bonus: bands.
  
• 
  Chair for certain exercises.
  
• 
  Yoga blocks. I have not used them and you can get away without them but I can see their use. They make stretches easier (or harder) and are demonstrated in p90x.
  
• 
  Protein shake and bars. I hear the p90x products are actually very good but they're definitely expensive. I opted for Optimum Nutrition Whey Powder with a cheap blender bottle and these bars after a little research on /r/fit and google.
  
• 
  Lots of water and even more motivation! It feels like such an accomplishment after each day though. Off to go do Plyo for week 3!
  
  Ninja Edit: Heart rate monitor and push up bars are two very optional but very useful items that I plan to invest in soon.

Follow the instructions on the tin, and don’t be a fucking boot and eat like shit all week thinking these will save you on hike day.

Also, if this is happening on the regular, check with your doctor about getting some tests done.

If you think being able to squat something heavy a few times translates whatsoever to hiking, I’d have you go take an anatomy and physiology class.

Don’t get me wrong, the squat and dead are core exercises for me in the off season, and definitely help strengthen your back and supporting ligaments and tendons, but they aren’t good metrics whatsoever to determine your ability to participate in an endurance/aerobic activity like hiking.

I’ve done a shot ton of grunting and now civilian hiking is my thing. Hit me up if you want workout suggestions or nutrition advice.

Isopure Whey Protein Isolate. Unflavored, unsweetened, no bullshit. I usually mix it in with other things like psyllium husk, cashew milk, PB2, etc. for flavor.

This is the only protein powder I've been able to find that doesn't make me sick.

I use Nature's Best Isopure Unflavored. It has no flavor at all, so I add vanilla extract or cocoa powder to mine. It is very plain, if that is what you are looking for.

Breakfast - typically I fast, which would simply include water/coffee/guayusa tea. If I'm hungry it's usually a scramble of 4 eggs, broccoli, spinach, tomatoes, mushrooms bacon and an avocado cooked in coconut oil and coffee with coconut oil.

Lunch - If I fasted I typically make the same omelette and add on a spinach salad and I'll usually scoop macadamia nuts out of almond butter. This is typically around 1 or two after a noon workout.

4pm snack - I'll have my 2nd avocado of the day blended in a smoothie with VegaOne and IsoPure. Sometimes I'll add chia seeds, spinach and light straw/blueberries.

6pm Dinner - Usually a mix of sauteed veggies, grass fed beef or salmon and a few eggs. Sometimes a chipotle salad.

I aim for 2,100 cals but typically account for 2,000 and assume that I missed 100 somewhere when tracking. I could transition to not tracking cals anymore but it's not really a hassle or stressful so I keep doing it. I supplement with 4k IU of Vitamin D3, Ultra-Mag Magnesium from Source Naturals, and Fish or Krill oil.

I assume you want it water soluble to drink it easily? This weight gainer has 50 grams of protein and 250 grams of carbs at 1250 calories. It has a much broader amount of nutrients with no added sugar. Like I said below though, the weight gainer should be on top of whole foods.

I bulked from 155-210 in 9 months and I was always full. Always. I ate a ridiculous amount of food. Eating enough to bulk is tough for some. I would put your numbers into the www.iifym.com calculator and go from there.


http://www.amazon.com/Optimum-Nutrition-Serious-Chocolate-Pound/dp/B000GIPJ0M/ref=sr_1_1?ie=UTF8&qid=1406564311&sr=8-1&keywords=optimum+nutrition+weight+gainer

Pack on lbs before the hike. This stuff will do it.

Hard gainer protein

On start 6ft 175 lbs 34yo M. Lost 19lbs total. Gained it right back afterwards. Thru hikers look emaciated, it's part of the gig.

Here ya go, bud. My condolences to your REM sleep.

• Caffeine pill
  
• Citrulline malate
  
• Beta alanine
  
• Creatine monohydrate
  
• Theanine if you want to "smooth out" the caffeine
  
• For flavoring, citric acid and stevia
  
• Choline bitartrate

Pointless waste of money.

Get some caffeine

Maybe some Ephedrine (I use Synephrine, ephedrine's little brother)

And for me personally I find I function better when I add in some L-tyrosine

Finally I like to add in some L-theanine which helps prevent any kind of jittery feeling.

I usually use:

• 100-200mg of Caffeine
  
• 100mg of Synephrine (Start lower at 25mg and work your way up to a dose that works for you).
  
• .5-1g of L-Tyrosine
  
• 100-200mg of L-Theanine
  
  Everything I use would cost you $40 and it will last quite a while.

I use this caffeine and this l-theanine. Couldn't say if they're the best on Amazon, but they work well for me and are well-priced.

I'm not a body builder, but I use hemp protein powder in my morning smoothies. I order it in large vacuum sealed bags off amazon for pretty cheap.

It's generally considered one of the healthiest, which is why I use it (after doing some shoddy google research on them). Its a complete protein. It's high in omega 3, and has ratio of Omega 6 to 3 of 3:1, which is quite good. A single serving is about 15g of protein, 90 calories, and has 40% daily iron / manganese, plus some zinc.

It has two potential downsides. First, it's not water soluble, which means when mixing it in smoothies and stuff, the graininess is often still noticeable. The other is that its one of the lowest calorie protein powders, which I've read isn't quite what one wants for body building.

Also, it has that seed taste to it, because well, that's what it is, smashed seeds.

I've used about 3 different brands now, there's no noticeable difference in quality or nutritional content, so going with what's cheapest seems fine. (granted all 3 brands were the cheapest at the time i found them)

Here's my most recent order since you asked specifically. I didn't really shop around.

http://www.amazon.com/Nutiva-Organic-Protein-Fiber-Pound/dp/B0012C2GFM/ref=sr_1_1?ie=UTF8&qid=1381340924&sr=8-1&keywords=hemp+protein

Here's an unflavored whey protein powder that I've used. link

I bought the 5 pound sucker. I enjoyed it! When I drink it with 8 ounces of nonfat milk, it tastes like milk. My boyfriend's taken it with just water and said it tasted like water. It's 25g protein for 110 calories. It's a pretty good payoff, imo.

You could also consider ON's natural line. It uses fructose instead of artificial sweetener.

I'm sure that any paleo "purist" would probably argue that protein should be sourced entirely from whole foods. However, for different reasons among different people, not everyone can do that. Hemp protein is quality but it's kind of high in omega 6 (inflammation) and a bit pricey. Your best bet is finding high quality whey protein ISOLATE and I will shamelessly plug NOW foods. Their protein is affordable, flavorless (no aspartame, sucralose, etc), and high quality. It's probably your best bet. Add some blended fruit or cocoa to get your own shakes.

Is whey isolate "paleo"? Probably not. However, I haven't noticed any problems with adding it back in to my diet.

There's Joylent for Europeans. There's a powder from a company called "Beyond Organic". Jevity is also out there.

Soylent is just marketing better than the rest, but it's made by a dude who is not a nutritionist or a businessman, and is making things up as he goes. Gotta give him credit for enthusiasm, but his logistics and production are not where they could be with his funding. And the actual nutrition profile is something that has been replicated elsewhere.


http://www.amazon.com/gp/product/B007S6Y6VS/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Liquid grip works for me.

http://www.amazon.com/Liquid-Grip-LG-LG15-LIQUID-1-5oz/dp/B009M3OEV2/ref=sr_1_1_a_it?ie=UTF8&qid=1457402056&sr=8-1&keywords=liquid+grip

https://www.amazon.com/gp/aw/d/B00E9M4XEE/ref=psdcmw_3773431_t2_B0057RKQ4Q

I'd suggest avoiding Whey all together, try a protein powder made from pea protein. I highly suggest this powder, both vanilla and chocolate are tasty and blend very well in smoothies and shakes. Best of all, it doesn't leave you bloated in the slightest. Orgain Organic Plant Based Protein Powder, Sweet Vanilla Bean, 2.03 Pound, 1 Count https://www.amazon.com/dp/B00J074W7Q/ref=cm_sw_r_cp_apip_yoPYtYaLQjZZ2

Isopure Zero Carb Protein Powder, 100% Whey Protein Isolate, Keto Friendly, Unflavored, 1 Pound (Packaging May Vary) https://www.amazon.com/dp/B00SCO8AA8/ref=cm_sw_r_cp_apa_qWIIAbMPHJ77S

I use this liquid chalk and it is a game changer. Trust me, you won't regret it, it makes a huge difference!

I got the tiny bottle that fits in the pen sleeve of my backpack, plus a larger bottle to keep at home and refill the smaller bottle from (this combo kit). It's suspended in an alcohol-based solution, so you wipe it across your hands, let it dry (takes ~30 seconds), then let 'er rip. It washes off easily with soap and water, and doesn't leave chalk everywhere.

If you are drinking it in water I would recomend this amazon.com/gp/product/B00E9M4XEE creatine.

Most creatine is somewhat gritty, this stuff is like powder.

Congrats!

Fellow vegan lifter here. It's really not as hard as people make it out to be. (I don't compete, for the record, I just train for my own fitness.)

Protein shakes are going to be your best friend for reaching a caloric surplus without an obnoxious amount of volume. My go-to was pea protein + frozen banana + peanut butter + soy milk + cocoa powder. Pea protein is known to taste like ass on its own, but it's actually the cheapest protein powder per gram of protein on the market, as far as I know -- even more than whey! It's a little low on L-methionine, but you get plenty of that from nuts / soy / beans, which you'll presumably be having plenty of anyway.

Go-to meals for me, in broad strokes, are usually a bunch of vegetables, beans, and tofu on top of rice. That basic food schema has nearly infinite variations, and covers a lot of different types of cuisines/flavor profiles (Mexican, Indian, Chinese, Thai, etc.), so it doesn't really get boring.

Unless you're buying imitations of non-vegan foods, veganism can actually be one of the most affordable ways to eat. The vegan meals that I make are almost always the cheapest. If you don't like beans, stir fry is pretty great. Here is a recipe for sesame stir fry that I made earlier this week. It was delicious, and you can substitute different veggies each time you make it to keep it from getting boring. PB&J is a cheap and easy vegan option. If you're worried about not getting enough proteing because you don't like beans or nuts, pea protein is actually cheaper than most other protein powders. The only downside is that it's a bit high in sodium. Here is the stuff I use. Good luck!

Now Foods Whey Isolate

100 calories and 25g protein isolate in 25g serving size? Can't beat it.

Now Foods makes a pea protein my boyfriend used to use when he was vegan. Now Foods Pea Protein

If he is a vegan, it isn't whey based. You can easily get pea protein powder on Amazon at a similar price level.

Nutiva Organic, Cold-Processed Hemp Protein from non-GMO, Sustainably Farmed Canadian Hempseed, (50% Protein), 16-ounce https://www.amazon.com/dp/B001JU81ZG/ref=cm_sw_r_cp_api_i_rc7wCbCXVG5K8

Identical nutrition profile for US. I’ve used this for years and love it. Also Canadian hemp seed 🤗

So your issue here is that you aren't getting enough protein with the foods you've chosen? Is there any reason you cant eat a food with low environmental impact that isn't lentils in order to get more protein. Like a hemp based protein powder, tofu, seitan, tempeh, quinoa, chickpeas, pumpkin seeds, etc... Sorry I'm kind of conflating low environmental impact foods with vegan here, but I think that's what you were looking at through most of this post. There's lots of stuff out there that isn't lentils and has low environmental impact. Not to mention a diet of lentils and rice is really dull.

>In the documentary, they advocate for 2 g protein/day. Good, that's about what we're using here as well.

200 g?

A few notable foods from that list I made that are more protein dense than Lentils if you're worried about it. I did some quick and dirty estimation to get these per 100 calories so they might be a little off +/- 1 g protein per 100 calories.

Seitan: 20 g protein per 100 Calories

Tofu: 11 g protein per 100 Calories

Protein Powder: https://www.amazon.com/Nutiva-Cold-Processed-Sustainably-Canadian-Hempseed/dp/B001JU81ZG About 16 g protein per 100 Calories

Lentils: Only about 8 g protein per 100 Calories

Then moving on to some non environmentally friendly foods that are traditionally known for having high protein content.

Beef: from what I'm seeing about 8-19 g protein per 100 Calories depending on what part of the cow it comes from

Chicken Breast: 31 g protein per 100 Calories, oh if you want lots of protein chicken breast is the answer

Whey Protein Powder: https://www.amazon.com/Pure-Protein-Powder-Replacement-Vanilla/dp/B00T4D0CQQ 16 g protein per 100 Calories

The main issue I'm seeing here is that you want to eat lots of lentils and have a high protein intake. Sure it's hard to match the protein content of chicken with environmentally friendly alternatives, but there are vegan/ environmentally friendly foods that provide more protein density than lentils and rice.

Lots of different sources: hemp protein (http://www.amazon.com/Nutiva-Organic-Hemp-Protein-16-Ounce/dp/B001JU81ZG), nuts, beans, many vegetables have protein in them, quinoa (packed with protein) and other grains, tempeh, soy, seitan (tempeh soy and seitan can be cooked as fake meats although i personally don't eat much soy if i can avoid it).

Not only are they good sources of protein but they don't come with the downsides like heart disease and other issues that you get from a diet really heavy in animal proteins.

To be fair, it's very difficult to look like this dude when you are on a vegan diet without intense calorie heavy foods like whey http://a0.img.mobypicture.com/08b0ee8a29a9dbc46590802cc2b40aa3_view.jpg but for 99.9% of people who are training and working out there is more than enough brotein in what i've mentioned

I purchase nuun electrolyte tablets on Amazon and they do the trick also!

https://www.amazon.com/Nuun-Formula-Electrolyte-Enhanced-Citrus/dp/B001QW1L72

> I plan to do my own research on this. But I'm assuming these supplements were manufactured/synthesized ethically?

Well, they are usually vegan. The top taurine and creatine supplements on amazon are vegan.

> This is controversial. Some sources say the iron found in plants is inferior to heme iron.

It's absorbed differently. All you need is enough iron at the end of the day, and plants provide plenty as long as you eat a well balanced diet.

I would not use a protein powder with creatine in it. Depending on how much protein I get in a day from normal food, I'll adjust how much whey powder I'm taking in (to meet my ~1g/lb body weight/day level). If creatine is mixed in the protein, that means my creatine dose would differ between days. This may be bad because 1) I may not get the 5g dose that is suggested or 2) I may get more than suggested and I'll piss it out which is a waste.

I use this whey: http://www.amazon.com/Optimum-Nutrition-Standard-Vanilla-Cream/dp/B000GISU1M/ref=sr_1_5?ie=UTF8&qid=1377492870&sr=8-5&keywords=on+protein+vanilla+ice+cream

I use this creatine: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO

As a note, PWO are generally really expensive for what you get. You can generally get the raw ingredients for much cheaper, tailor it to your preferred proportions, and throw it into your protein shake or make your own PWO without getting as many random add-on ingredients that don't really do much that PWO love to throw in.

The main ingredients, caffeine, beta-alanine and creatine are dirt cheap and you can mix them to your own proportions. E.g. C4 $35 for 60 servings comes out to ~$0.58/serving for 1.5g beta-alanine, 135mg caffeine, and 1g creatine.

Doing it yourself with 1.5g beta-alanine =~$0.08, 200mg caffeine =~$0.08, and 5g creatine =~$0.13 or $0.29/serving to get more caffeine and the recommended amount of creatine. You can get it even cheaper ordering in bulk powders.

You'll probably also want to get a cheap food scale ~$10 to get the correct amounts since scoop measurements can be unreliable. Definitely get a scale if you mess with powdered caffeine.

edit: mathed wrong on cost/serving of C4

Protein powder is normally low in calories and won't "bulk" you up. It is however delicious and very filling. Most people around here (including me) recommend Optimum Nutrition as it mixes well and has very few additives.

I really like saltstick electrolyte pills

my favorite protein powder: https://www.amazon.com/Isopure-Protein-Friendly-Unflavored-Packaging/dp/B002TG3QPO?th=1

no artificial flavoring, its whey isolate, no carbs, and not too expensive. Checked all my boxes with this powder and doesn't really taste like anything at all if you're worried it will taste bad.

Super simple, although you do need an ice cream maker.

DO NOT OVERBLEND THIS OR IT WILL SEPARATE INTO BUTTER!! Blend it on the lowest setting your blender has.

Into a blender put the following:

3 scoops of zero carb isopure (this is where much of your flavor and nutrition come from, any flavor works)

2 pints of heavy cream

1 pint of Kalifa Farms 0 Carb unsweetened almond milk

2 teaspoons of Liquid Splenda You can also use liquid stevia or another liquid 0 carb sweetener.

2 TBSP Food Grade Glycerine

1 teaspoon of vanilla extract if you are using vanilla, chocolate, cookies and cream, toasted coconut, or any of other cream flavors. For fruit flavors like Alpine Punch exclude this.


Run this all through your ice cream maker, put it into the freezer overnight, and you're good to go.

Isopure is 0 carb.

http://www.amazon.com/gp/product/B000E95HP0?keywords=isopure&qid=1448493500&ref_=sr_1_1&s=hpc&sr=1-1

While you want to bulk up on calories, you need to make sure the foods you are eating are also not empty calories. While I don't know the prices over there, top of mind, here are some traditionally cheap sources of calories:

• Peanut butter sandwiches is higher in calories while still being nutrient rich
  
• Dark meat chicken (legs and thighs). These you could get fairly cheap, but may take a little longer to cook than 30 minutes. Very well worth it though.
  
• Adding brown or white rice or noodles to every dish.
  
• Eggs are full of protein, fairly cheap if you shop around, and are 70-80 calories per and easy to cook
  
• Oats are fairly cheap and you can get a lot of calories from it. Add PB or maple syrup to add flavor and calories
  
• Bananas are typically cheap and 100 calories per. Add them to oats, sandwiches, or just to have as a snack.
  
• Cheeses typically are calorie rich and have good protein content and plenty of vitamins and minerals.
  
• Protein powders/gainers may seem expensive at first, but knowing you could get 1200-1600 calories from one serving is great, especially with all of the nutrients you get. Example of a good option.
  
  Hope this helps!
  

You will probably get dietary fatigue sooner or later. Biggest Con off the top of my head. Happens to POWs and prisoners fed the same thing over and over. Eventually you just stop eating. Although there's a girl in the UK whose lived on nothing but Ramen for like 10 years so I guess it's possible to avoid dietary fatigue. There are other people who live on Soylent meal replacements too for months at a time so it's possible.

Why not order a meal plan like Nutrisystem or Medifast? $300 a month which will come out cheaper than living on bars. No cooking required. Grab a box, rip it open and eat it.

You could also use mass gainers as meal replacements. Would be cheaper than living on energy bars. Energy bars aren't very calorie dense. You'd have to eat like 6 or 10 a day or more. Most are at least $1.50 each so that's $10 a day minimum. Probably double or triple that. Mass gainer would be $5 a day. Or do half bars and half mass gainers.

https://www.amazon.com/OPTIMUM-NUTRITION-Serious-Protein-Chocolate/dp/B000GIPJ0M

It would be much much cheaper to just make your own bars though. Super easy. Just mix all the crap together in a giant bowl and form into bars. You could make enough for a month at a time, or more. Fill up your fridge and freezer with them :D Some don't even require cooking and they last at least 6months, years if frozen.

https://greatist.com/eat/diy-energy-protein-bar-recipes

Supplements and a bunch of pills is not necessary. I read this guy's book and he pretty much lays it out for ya. He recommends only Gainers and Protein Shakes. Pills and such are just a way to empty your wallet fast!

A lot of people on this sub really like this Gainer and this "Gold Standard Whey" ... Fish Oil is a De-inflamatory and helps to reduce muscle soreness. Those are the three I use.

Search this subreddit if in doubt, and do some research. Unfortunately a lot of the crap online is catered toward helping fat people loose weight. Find communities (like this one) and get advice straight from the skinny guys who have gotten bigger.

And if you're diet doesn't include every vitamin, start taking multi vitamins. You must be healthy, not just mad. Initially since you weigh 100Lbs you may want to do the Seefood diet: You see food, you eat food.

DO NOT GIVE UP! I let work get me down last year (working 150+hours a week) and stopped lifting. All I had time for was running. I finally got back into lifting this month. I could be pretty set right now if I kept at it.

Adding some additional items to help out:

Shopping Cart 1
Shopping Cart 2

You will be overspending tremendously on pills. Just buy 00 size gelatin caps and fill in with the amount of caffeine you want. The caffeine pills cost $350 for the same amount compared to a $35 1000g bag.

I guess they still add some laxatives to the food? Try supplementing some of this stuff: https://www.amazon.com/Nutiva-Organic-Protein-Hi-Fiber-Pound/dp/B0012C2GFM

> Buy your protein at Vitamin Shoppe. They have an incentive program that earns me enough in-store spending dollars to get me a couple of free tubs of protein each year

Subscribe & Save through Amazon will save you 20% on each tub. This ends up costing $52 for good quality isolate.

https://www.amazon.com/Isopure-Protein-Powder-Isolate-Flavor/dp/B000E95HP0

Vanilla flavor, 210 calories, 0g net carbs, .5g of fat, 50g protein. Tastes damn good too.

Yes, you can! I recommend Isopure.

https://www.amazon.com/Isopure-Protein-Powder-Isolate-Flavor/dp/B000E95HP0

Zero carb, 25g of protein per scoop, plus a bunch of electrolytes. I have a mix I drink every day with my lunch. 3 scoops + 5 tbps of HWC + coffee. I do IF 16/8 so I drink that along with my first meal of the day.

The zero carb creamy vanilla has no carbs and 25g protein per serving. I've been thinking about getting a protein supplement anyway, this might be a great idea.

I use Ispoure Zero Carb Vanilla. One serving is two scoops, 50 grams of protein, and 240 calories. Better yet, I can get it in two days on Amazon Prime.

In a pinch when I'm really low on both calories and protein, a couple scoops with some hwc and a TBSP of peanut butter in the blender with a couple ice cubes is money! Trust me on this.

https://www.amazon.com/Isopure-Protein-Powder-Isolate-Flavor/dp/B000E95HP0/ref=sr_1_2_s_it?s=hpc&ie=UTF8&qid=1496373311&sr=1-2&keywords=isopure&th=1

(hope the link works)

Nature's Best Isopure Zero Carb Creamy Vanilla is a staple in my diet. 50g protein per 2 scoops and 0 carbs. I add 1-2 tbsp of peanut butter for an extra fat boost and blend it with some water and some crushed ice which gives it a nice smoothie texture. Tastes great and fits my macros nicely. If you're not down for Vanilla flavor, the dutch chocolate is pretty good and only 1 net carb per 2 scoops.

Do you mean Isopure Zero Carb Protein Powder?

I use that too - it's great stuff. They have a bunch of flavors, the chocolate and strawberries and cream are my favs. Combine it with some heavy whipping cream, ice, and a sugar substitute in a blender you get a pretty good smoothie going on.

Here's some of the stuff I get/got from Amazon since starting Keto back in Sept of 13.

Almond Flour(5LB) I buy this every couple months - http://smile.amazon.com/dp/B0055IRNAC

Quest Bars - http://smile.amazon.com/dp/B00DLDH1N2

Silicone Molds - http://smile.amazon.com/dp/B001T4URXG ; http://smile.amazon.com/dp/B00D6V59Y2

Swerve(Conf sugar) - http://smile.amazon.com/dp/B004X73DAU

Zero Carb Protein Powder - http://smile.amazon.com/dp/B000E95HP0

Psyllium Husk - http://smile.amazon.com/dp/B002RWUNYM

Silicone Mats - http://smile.amazon.com/dp/B00629K4YK

optimum nutrition's serious mass helped me out a lot. you can get the 12 pound pack for only 40 bucks using the subscribe and save option which u can cancel at anytime. each scoop has over 600 calories with around 125 grams of carbs. i honestly couldn't find a source of calories and carbs that cheap with the amount you get.

Joylent's second ingredient is Maltodextrin (as part of the "Joylent Vitamix").

To be clear, I'm not looking for something which has zero maltodextrin, but it's commonly one of the first set of ingredients (in the examples so far, in the top three) and is essentially sugar, although it doesn't need to be categorized as such on the nutrition facts. This concerns me from a dietary perspective (for instance, risk of diabetes) and also makes me question the company's ethics.

For example, ON Serious Mass has 56g of sugar in a ~1250 kcal serving, whereas ON Pro Gainer drops this to just 12g in a ~1300 kcal serving (2 scoops). How do they accomplish this feat? They increase the amount of fat (from 4.5g to 16g) and up the amount of maltodextrin - a sugar that doesn't have to be listed as a sugar in the nutrition facts. (Incidentally, both these weight gainers have maltodextrin as their first ingredient.) In their defense, post-workout is just about the only time you'd really benefit from a big kick of glucose, as your muscles are starting to repair themselves.

https://www.amazon.com/OPTIMUM-NUTRITION-Serious-Protein-Chocolate/dp/B000GIPJ0M

http://diy.soylent.com/recipes/quidnycs-cheaperfood

Is the one I did. When I bought all my ingredients, Choline Bitartrate wasn't on the list.

Even included is vitamins to take to supplement what you will not be getting.

Price can vary, I went ahead and bought a large quantity to force myself to stick to it (50 lb bag of masa). Price is cheaper the more bulk you get. The flaxseeds to my knowledge are just there for fiber, and they have a weird texture, so feel free to cut them if you don't like it (fiber is good though, and filling).

I actually suggest flavored protein powder, as it can get bland. Or you can do as other people do, and add different near 0 calorie flavors to it, including cinnamon, cocoa powder, or vanilla.

I personally use Protein Powder for protein powder instead. Good macro nutrient profile, and a ton of flavors to choose from. My favorites are Cake Batter, Banana Cream, and Rocky Road.

You will have hunger cravings for 2 weeks if you only use this as food. They WILL go away if you can be diligent for 2 weeks though. This is the same with any diet if you have tried though.

I started only drinking soylent for awhile, but decided for social reasons I would not kill myself over eating real food.

I did exactly what you want to do the first time, got 5 pounds Whey Gold from Optimum Nutrition and Universal Creatine, and yes, i did do the loading phase for a week, then i reduced the intake to 5g a day, it does work, you have a lot of energy and feel like you can weightlift more.

My advice is, skip the creatine powder, and wait till you run out of protein, then get protein powders like MuscleTech NitroTech Whey Protein Powder, as it already has creatine in it, remember that creatine is not water soluble, so when you take creatine, you have to add water, stir it, drink, then stir it again, and drink until you are done, having in it in a protein shake solves that problem.

Creatine is not a miracle supplement, so i don't see why would someone spend $20, maybe $30 on creatine, when you can get in included in your protein shake.

Costco Canada appears to only have vanilla

Your best bet will be Amazon at CDN$79.94 for 2.27kg. And they have nearly every flavor variety.

To confirm, is it this one?

If so, that's a total of 3g net carbs per serving for the powder alone. If you add it to anything other than water you'll need to factor in the possible carbs from that as well.

The sugars listed under the "Total Carbohydrates" are already included. When we talk about net grams of carbs, we talk about subtracting any fiber. For sugar alcohols, it's a bit more complicated.

Chicken breast or turkey breast as a staple for one of your meals will help a lot. Chicken breast has approximately 25g protein per 4oz serving at only around 120 calories. Typically I eat double that for dinner every (or almost every) night. I also eat cottage cheese, jerky, lunch meat, string cheese, greek yogurt (Yoplait has 100 calorie greek yogurt with 14g of protein per serving). I also drink milk with dinner and that provides a little protein as well. Protein shakes can also add some substantial protein in your diet as well, such as this one (24g protein for 120 cal) or this one (30g protein/140 cal).

I wouldn't say it'll make you fat, but consuming too much just isn't healthy.

As for a shake or smoothie that tastes great with low calories I'd recommend making a shake consisting of:

• protein powder
  
• PB2 Peanut butter
  
• Spinach (sounds weird, but it doesn't really have a taste)
  
• Ice
  
• Almond milk
  
  This is usually my go-to for something that tastes good, and is filling also.

Here, enjoy these wallet gains.

Big optimum nutrition sale: on amazon.co.uk over 50% off

Depends, do you think 1$ per serving is worth the extra stimulants? 8 cents per serving seems a lot more reasonable for just caffeine pills

Happy cake day to youuuuuuu!
CAFFEINE
You already mentioned my favorite dessert CHEESECAKE!

cheesecake all day everyday

here is a link for amazon, http://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ/ref=sr_1_1?s=hpc&ie=UTF8&qid=1404311093&sr=1-1&keywords=cafeen+pills

I don't go home for a pre-workout either. I just dump a scoop of whey, 2 scoops of PWO, and some Lo-Salt in a shaker bottle and head off to work, and fill it with water from the cooler at the end of the day.

Even easier, just get some caffeine pills. Much cheaper.

I get my caffeine from here: http://www.amazon.com/Caffeine-Maximum-Potency-Tablets-tablets/dp/B0011865IQ/ref=sr_1_1?ie=UTF8&qid=1367808838&sr=8-1&keywords=caffeine

And I got my l-thianine from my local organic market, but you can get that from amazon too.

http://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ/ref=sr_1_1?ie=UTF8&qid=1426007100&sr=8-1&keywords=caffeine

They probably steered you away from it because of the price.

Good old fashioned Caffeine tablets are cheap as hell and help me focus pretty well.

Mocha

Caffeine

Since you're avoiding soy, I would stay clear of adding any Whey protein. A lot of them contain soy in their powders. I've been using hemp protein (this stuff) in my smoothies to boost the protein and fiber in mine. It's a bit gritty sometimes, but doesn't really change the taste at all. No soy, or sweeteners to it.

If you add extra fiber to shakes then it shouldn't be a problem. There are hemp protein shakes that very high in fiber.
http://www.amazon.com/Nutiva-Organic-Protein-Fiber-Powder/dp/B0012C2GFM

https://www.amazon.com/Nutiva-Organic-Protein-Hi-Fiber-Pound/dp/B0012C2GFM?th=1

Not terribly expensive either - [Amazon.com Hemp Protein] (http://www.amazon.com/Nutiva-Organic-Protein-Fiber-Pound/dp/B0012C2GFM/ref=sr_1_1?ie=UTF8&qid=1367762818&sr=8-1&keywords=hemp+protein)

EDIT: Typo

$70/5 lbs is on the expensive side. Whey protein is whey protein. If you want something that's all protein, just get whey isolate.

Whey Isolate

Furthermore, apple flavor? Wtf? Seriously just get whey isolate. You are overpaying.

NOW foods unflavored whey protein isolate. Found here

Check out Garden of Life Meal Replacement - Organic Raw Plant Based Protein Powder, Chocolate, Vegan, Gluten-Free, 35.9oz (2lb 4oz/1,017g) Powder https://www.amazon.com/dp/B007S6Y6VS/ref=cm_sw_r_cp_apa_5ceWzb9MWAZVN

I've only used Liquid Grip but I like it. The small bottle lasted me a long time and now I have the bigger refill which, looking at my old Amazon orders, I've had for over a year and I think it's still only 1/2 gone.

If you wash your hands it comes right off so sometimes I have to put more on if I am doing 2 lifts where I need it, like Bench -> bathroom break -> OHP

Buy bulk supplements 90% whey unflavored. Mixes perfectly in water and doesn't have a taste really. I like it because I can save my calories for delicious food instead of less shitty tasting whey.
https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ

Creatine: Don't buy into any bullshit here. Whatever a supplement company is adding to their creatine probably isn't doing anything for you. If you want creatine, just get a huge stock of plain creatine monohydrate. This is personally what I take.

Protein: It's harder to make a decision here because just about every company is hawking some form of whey. Like others have said, some companies have been known to lie about their protein amounts. I would recommend just sticking to a trusted brand like Optimum Nutrition until you've had some time to look at reviews of some other brands you may have seen. Plus ON has the glutamine and BCAAs thrown into their blend, so why not. My only other recommendation would be not to buy into the "hydro-whey" hype. Unless you really have the extra money to throw around, it's probably not going to be worth it in any capacity.

Creatine Monohydrate Powder Micronized by BulkSupplements (1 kilogram) | 99.99% Pure High Performance Formula | Pre/Post Workout Bodybuilding/Crossfit Supplement https://www.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_cp_apa_Zae0AbHZWJY8C

I bought this brand. It's like 2 cents a gram when you buy a kilo of it, so honestly cheap enough and definitely safe to take for more than 3 months.

Just in case you want to avoid GNC in the future

https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE/ref=sr_1_3_a_it?ie=UTF8&qid=1519832445&sr=8-3&keywords=bulksupplements%2Bcreatine&dpID=41DXUThA78L&preST=_SX300_QL70_&dpSrc=srch&th=1

I have yet to find anything cheaper.

It's definitely optional but if you have the rest of your diet and training dialed in then it could be useful to add to your routine. As u/JrDot13 said, 5 grams is a good daily dose. It's probably best to put it in your pre-workout meal/shake/drink, but overall that's not a huge deal. For the best value, I would go with something like Bulk Supplements on Amazon.

I'm using BulkSupplements stuff (micronized creatine monohydrate):

http://www.amazon.com/BulkSupplements-Micronized-Creatine-Monohydrate-Kilogram/dp/B00E9M4XEE/ref=sr_1_1?ie=UTF8&qid=1414678212&sr=8-1&keywords=BulkSupplements+Creatine

I like it because it doesn't have a ton of stuff in it I don't want. Can't comment on the taste as I throw it in my morning drink with 2 other supplements and enough cristal lite grape flavoring to mask the flavor of camel dung.

Get something like this. $20 for a shit ton of creatine monohydrate that will last you over a year if you're taking 5g/day. Buying premixed stuff or even pills is a massive waste of money for little to no additional benefit.

Your creatine is absurdly expensive. I use this creatine which is $19 for a kilo (200 servings, 9.5 cents / serving) and it's great.

Creatine is crazy cheap compared to ~every other supplement out there, I can't believe you managed to spend so much on yours!

one of the cheapest

• Multivitamin - Micronutrients (Vitamin D (1000-5000 iu daily, Magnesium 200-500 mg daily, etc)
  
• Fish Oil: 250-500mg combined EPA/DHA (skip you eat fish 2-3 times a week)
  
• Creatine : 3-5 grams per day
  
• Whey Protein: As needed to hit your protein goal
  
• Caffeine: 4-6mg/kg (optional, skip if you’re a coffee drinker)

I do protein and 5 grams of creatine daily. I think it has made a considerable difference in my energy level and I feel more active throughout the entire duration.

Orgain is my fave protein powder. Blend with 1 cup frozen blueberries and 2 cups of 30 calorie almond milk you're at 295 calories per smoothie.

https://www.amazon.com/Orgain-Organic-Protein-Vanilla-Packaging/dp/B00J074W7Q

You want cheap? Here ya go:

https://smile.amazon.com/NOW-Protein-Natural-Unflavored-7-Pound/dp/B00JL6ZKFE/ref=sr_1_2_a_it?ie=UTF8&qid=1496772036&sr=8-2&keywords=now+pea+protein

I mix in cocoa powder, peanut butter powder, stevia, and bananas along with some supplemental creatine and beta-alanine in almond milk and coffee. I love it, have it every single day and have yet to tire of it.

https://www.amazon.com/dp/B00JL6ZKFE/ref=cm_sw_r_sms_apa_i_EmlMDbMY5JCM8

This one is really good. And it's a really good price too, this jug is huge

Now Sports Pea Protein... get the unflavored version (no sweeteners) and if you can't stand the taste mix it with some peanut butter powder (like PB2) or cocoa... about 30g of protein.

https://www.amazon.com/NOW-Protein-Natural-Unflavored-7-Pound/dp/B00JL6ZKFE/
https://www.amazon.com/Plantation-PB2-Powdered-Peanut-Butter/dp/B00H8YGKTQ/

If she's doing keto, try using a zero-carb unflavored protein powder mixed with some finely crushed pork rinds or some grated parmesan cheese. Nothing will be quite the same as the original cornstarch, but this will get you close.

Not really; they all seem to soak it up. Coconut flour really does.

I will tell you what makes a delicious breading. Unflavored whey protein, like this stuff: https://smile.amazon.com/Isopure-Protein-Friendly-Unflavored-Packaging/dp/B00SCO8AA8

I've used it to make chicken tenders, mozzarella sticks, and fried jalapenos and pickles. All delicious. Just do the egg dip first and use it like you would flour.

You're awesome!! Thank you!!

edit: For anyone else who's into natural protein, here's Dymatize Elite All Natural @ $47.99 from CutorBulk.com vs. NOW Foods All Natural from Amazon @ $59.99

• Vitamin D.
  
• Magnesium.
  
• Fish Oil (the same lemon stuff everyone likes).
  
• Protein Powder, I like to use this stuff as it isn't all jacked with casein and artificial sweeteners and things that make it taste better than it should. You definitely can't fluff with it or do anything crazy, but it blends well with vegetables to make soup, or cements up with some salad dressing to supplement a bowl of greens. I've gotten kinda used to it.

I like this unflavored pea protein, which sounds like it would work with your dietary needs.

Pros:

• 24g of protein per scoop.
  
• 35% iron, 1g of carbs with 0g sugar, 2g fat (not sure what you need for your other macros, but for me this is a great profile)
  
• Cost is low at $8.18/lb. Compare that to ON whey at $11.60/lb.
  
  Cons:
  
  
• Bit of an earthy scent to it. Not a big deal for me because I bake or cook it into things like protein bars, brownies, pizza dough, etc. But if you only want to make shakes, that would be a problem.

Currently using this stuff mostly cause it was cheap on Amazon and had prime (students get prime free, it's awesome). I use pea/hemp mostly because of the estrogen concerns about Soy.. I don't fully buy into them but I figure better safe than boobed.

I use all three of the ones I mentioned. The hemp is a complete protein and has fiber. It's gross unless you have about 2 cups of water, and even then, I usually mix a little rice protein powder (you can get plain, vanilla or chocolate) with it. The rice protein tastes relatively good, The pea is sorta bleh but it's definitely not as bad as plain hemp. If I recall, they're all around the same price per gram of protein.
http://www.amazon.com/Now-Foods-Pea-Protein-Pound/dp/B001DB4MFO/ref=sr_1_1?ie=UTF8&qid=1427033949&sr=8-1&keywords=pea+protein

http://www.amazon.com/Nutribiotic-Organic-Protein-Vanilla-Pound/dp/B0033T8GR4/ref=pd_rhf_dp_s_cp_8_ENRY?ie=UTF8&refRID=1A7DT2YRP2BPGTBG1GPR

I'm having trouble finding the Nutiva hemp 3lb bag of 50% protein on Amazon, but if you can't find it there, it can be found elsewhere.

In addition to what you get from Truenutrition, I also pick up Now Sports Pea Protein and MLO Brown Rice Protein (sweeter than a lot of powders, thus more carbs than the pea) so I can better mix and match my carbs/protein/sodium to whatever else I'm eating. If you use Amazon Prime, the Now Pea Protein is generally just under ~10#, and they usually offer you a credit for videos or Prime Pantry if you take slower shipping.

If you are worried you are not getting enough protein you could supplement with hemp. Hemp seeds are also high in minerals such as magnesium, iron, and zinc. Plus it has fiber. The one I linked only has 1 ingredient too (hemp seeds). I actually started taking it before I went vegan because I wanted to get away from all the chemicals that were in whey. When I went vegan I stopped caring about protein but I kept put hemp seeds in my smoothies for the minerals and fiber. Ohh hemp is also a source of omega 3 fats.

BTW, just found this link which is slightly cheaper, and ships for free if you have Prime.

I never liked G2 or Powerade Zero. Always thought they had that weird diet aftertaste. I use Nuun tablets in water to replenish electrolytes. Only 1g carbs for these: https://www.amazon.com/Original-Nuun-Active-Hydrating-Electrolyte/dp/B001QW1L72?th=1. I found out about them when I was looking for a low-carb alternative to Gatorade to replace electrolytes and saw that a lot of cyclists swear by it (I'm not a cyclist but I do dehydrate easily).

Not sure why no one has mentioned electrolyte intake. That's the ticket. Drink a cup of broth or two (way more tasty then adding salt to your water) when you feel a headache coming on.

You will eventually get tired of this though. You can go with gatorade G2 or I really like this stuff:

http://www.amazon.com/Hydration--Electrolyte-Enhanced-Original-Tri-berry/dp/B001QW1L72/ref=sr_1_1?ie=UTF8&qid=1368192241&sr=8-1&keywords=nuun

An easy way to remedy this is to purchase electrolyte tablets to put in your camelbak/water bottle to keep your system in balance. Just ordered this online and plan on using it in the festival when I'm rolling.

https://www.amazon.com/dp/B001QW1L72/ref=cm_sw_r_awd_15Cfvb06G0P0J

You can ask your doc to measure your heart rate and blood pressure while sitting then while standing. If there's a big swing between the two, s/he may diagnose your POTS by that (or do a holter) and let you skip the tilt table since that can be too intense for some. I drink Nuun as my doc recommended to help keep my salt levels high (two tablets per day). https://www.amazon.com/Nuun-Formula-Electrolyte-Enhanced-Citrus/dp/B001QW1L72

I use Nuun tablets.

https://www.amazon.com/gp/product/B001QW1L72/ref=oh_aui_detailpage_o03_s00?ie=UTF8&th=1

Yeah, ya done goofed.

Just get some of this. At 5g/day, that jug will last about four months.

Creatine Monohydrate is pretty ubiquitous, I would make sure of a couple things:

• Unsweetened (Creatine is flavorless normally anyway)
  
• Powdered, not capsules
  
• Monohydrate
  
  
  Other than that just avoid any gimmicky products, here's a good one for instance:
  
  http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?s=hpc&ie=UTF8&qid=1370555029&sr=1-1&keywords=creatine

It's fine to just stick to creatine monohydrate; it's cheap and readily available anywhere. Brand is irrelevant, although I personally get mine from Optimum Nutrition (600g for $20 on Amazon, which is about 4 month's worth). There are other forms of creatine, but they haven't been shown to be as reliable or effective for everyone, last time that I checked.

If you feel like throwing money away, it's fine.

That's 54cents a dose or ~$16.25/mo with the sale price.

https://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO is 12cents a dose or ~$3.80/mo

I bought this and just take a small spooful in the morning with water. It should be a 2 or 3 year supply. You can get it either flavored or unflavored.

I am about 6 weeks into BJJ after 7 years of wrestling. I have also done a bit of Muay Thai, but don't have the energy/time to do both right now, since I ride my bike to work and am training for a half marathon.

At 6'2 145, you aren't, and likely have never, been eating enough. Download MyFitnessPal, and track your calories. Don't estimate stuff, put it in a measuring cup or on a food scale. If I were you I would aim for 3000 calories a day to get started at least. It'll probably be tough for you to get there. If you're not gaining weight over the next couple weeks doing that every day, you're counting the calories wrong (fast and slow metabolisms are a lie).

A lot of people are saying there's no need for protein or creatine when you're just starting lifting. The first and most important thing is to eat more. If you don't eat more you won't get bigger. Once you start eating enough though, I would add protein and creatine on top of that. When you couple them with the newbie gains, in my experience, it's pretty noticeable.

You didn't mention lifting in your post, but my response is assuming that you are going to lift. If you don't, you'll only gain fat. Pick a good routine from the r/Fitness wiki, I really enjoy the PPL on there.

To sum things up:

1. most importantly, eat way more every day and lift consistently.
   
2. once #1 is happening, start taking one scoop of whey protein after workouts, and one teaspoon of micronized creatine monohydrate once a day every day (even on days you aren't working out)
   
   The protein I use is MyProtein Impact whey
   https://m.us.myprotein.com/sports-nutrition/impact-whey-protein/10852500.html?_ga=2.11746045.855534342.1496496945-717054701.1457580580
   
   The creatine i use:
   Optimum Nutrition Creatine Powder, Unflavored, 600g https://www.amazon.com/dp/B002DYIZEO/ref=cm_sw_r_cp_api_pURmzbBXDWFRS
   
   Feel free to ask if you have any questions

> BCAA

Creatine yes, BCAAs are really only valuable if you're taking them immediately before a workout after fasting for a significant length of time (great for IF dieters).

Amazon. Get Creatine Monohydrate. I buy this.

5g/daily; timing is irrelevant. a cheap, reliable brand tends to be ON. here is their product. any brand that sells 100% creatine monohydrate is fine, really.

Optimum Nutrition Creatine Monohydrate. Extremely cheap and reputiable. Here is a link.

O.o OK first off, I thought I was thin when I was younger. Freshman Year of High-School I was 5'3-4, weighing in at 90 lbs appx. 4 years later and I am 5'11, weighing in at 165 (also due to the help eating properly/pushing myself during workouts/bodybuilding.

Unfortunately if you want to put on some bulk, you will need to eat more now then ever. And if you think you are eating enough at this moment, you are wrong.

Food that you will need to incorporate are:

• Chicken, Pork, Beef, Turkey
  
• Eggs/Egg Whites
  
• Steel Cut Oats (Not Oatmeal as that has no nutritional value in it)
  
• Veggies...
  
• Some fruits, not all since most contain a decent amount of sugar, but with your frame/weight I doubt a little bit of sugar would hurt
  
• If you can afford it, protein shakes (Optimal is ON or Cytosport 100% Whey Protein Powder at Costco if nearby)
  
• Creatine Monohydrate
  
• Pre-workout (Not neccesary but can be provided useful)
  
  Edit:
  
  
• Recommended Creatine: Optimum Nutrition Micronized Creatine Powder (2000g) from Amazon.
  
  
• Recommended Pre-Workout: C4 60 Serving of Pineapple and Pink Lemonade (My favorite flavors) from Amazon.
  
  
  You will need a routine, but you should workout Mon-Fri. My order starting from Mon is Back, then Chest, Legs, Bi/Tris and end with shoulders/traps. Starting Monday and cycling on and off, you should do Abs, Calves, Abs, Calves, Abs. Weekends are rest days.
  
  Repeat
  
  Last and just as important, proper sleep. I do not know if you are a early bird or a night owl, but if you are a night owl, BOOM, stop what you are doing and start going to bed early. If you don't rest at a proper time, and for a proper amount, it will severely restrict any kinda of Gains you get in the gym, as known hopefully by most, you don't gain muscle in the gym, you gain muscle when you rest.
  
  Hope this helps.
  
  Unfortunately, this is going to cost a decent amount of money/and/or communication with your parents about purchasing said meals and having a gym membership, as I doubt you have anyone nearby that has an at home gym like I do. It's not uber common.
  
  Always remember, Gains are consistent of Rest, Food, and Working Out. If one is out of balance, it screws with the entire order of how quickly you make progress in the gym.
  

Mono powder has the most research backing it's effectiveness--not to mention it's super cheap and tasteless.

This is what I've been taking:
http://www.amazon.com/gp/product/B002DYIZEO/ref=pd_lpo_k2_dp_sr_1?pf_rd_p=1278548962&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B000M4CFT8&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=01RS5S8PHMSKX23N314H

Its probably a safe bet to buy something more well tested like ON Gold Standard.

http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B002DYIZH6

> 1. My first concern is the reps. I found myself not able to do as many reps as the trainer wrote on my plan (For example, i had to do 4x15 reps of chest exercises-i pushed 15kg weights with handles away from my ches). I could only do the first 15 but then it gradually got harder and i could do 8 or at most 10. I'm worried i'm not going to make any progress if i don't stick to the plan. What do you guys recommend ?

That's...likely pretty good. You don't gain muscle by doing 15 reps of the same weight all the time. You gain muscle by trying to do 4x15. You can't do all of them. Stop when your form starts getting bad. Next time try again. You'll probably be able to do 1-2 more reps the next time.

When you can successfully do all the reps, then it's time to increase the weight a little bit. With more weight you won't be able to do all the reps right away. You do as many as you can. The next time you do the same thing. Again when you can do all the reps, then you increase the weight...

People working out doing 4x15 reps spend very little time actually doing every one of the 4x15 reps, because when they can do it they increase the weight a little and with more weight, next time they can't do them all again. That's how you gain muscle.

> 3. The 3rd thing is food. My father is a vegetarian so we don't eat meat at home.

You don't necessarily need meat, most people go with it because it's the easiest.
You need protein.
You can find protein in eggs, protein in milk, etc.
You can also buy protein powder:
http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B002DYIZH6/ref=zg_bs_6973717011_4

Gold standard whey is a good protein and it's quite low on sugar, only 2.3g per serving. https://www.amazon.co.uk/Optimum-Nutrition-Standard-Chocolate-Protein/dp/B002DYIZH6/ref=sr_1_4_s_it?s=drugstore&ie=UTF8&qid=1467894113&sr=1-4&keywords=whey+protein

Nah stay away from that ! I have never heard of the brand in so many years...

UN, ON and Arnold are the go to ... Muscletech and Cellucor are pretty solid too !

Stay the fuck away from generics. You could fuck up your liver bigtime...


Yeah man ! PM me anytime... I aint a pro like Suhas but I am more than qualified to help out. Also do check out r/fitness and subscribe to a couple of no bullshit youtube fitness videos for form checks ... buffdudes is an awesome channel that would help you !

NINJA EDIT : since i got so any many pings regarding subscription ... Refer the above comment for it ! Also here is what i am subscribed to.. http://www.amazon.in/Optimum-Nutrition-100%25-Whey-Standard/dp/B002DYIZH6/ref=sr_1_2?m=A14UQ4H17XUX90&s=specialty-aps&ie=UTF8&qid=1474277121&sr=1-2
It is unavailable as of now! But you can try for other brands here http://www.amazon.in/ref_dynamicbrowse4x1/b/ref=s9_acss_bw_ln_x_3_1?_encoding=UTF8&ie=UTF8&node=1374491031&pf_rd_m=A1VBAL9TL5WCBF&pf_rd_s=merchandised-search-leftnav&pf_rd_r=0NDDVDS8N1KDJA3MSC81&pf_rd_t=101&pf_rd_p=990675327&pf_rd_i=1374489031

No side effects, just use it as it is intended. Definitely noticed benefits, but I also avoid junk/fried food and colas and try my best to eat healthy stuff.

I use it with one spoon of creatine, one big spoon of peanut butter and a banana sometimes. You need to drink lots of water if you're consuming creatine. Yeah, I have noticed some improvements, my shirts are getting tighter from forearms and I can't fold my arms in front of my chest without tearing my shirts.

I use ON whey protein, it's considered to be the best one out there in terms of mixability, results and everything else.

One 30 grams scoops has like 24G protein and everything else is negligible. Calories is around 120, so if you can easily get a low calories high protein diet with one scoop or more. When you are lifting heavy weights, your muscles will break, to repair and build new muscles protein is necessary. Since whey protein is almost 90 percent protein that is in liquid form, it gets easily absorbed helping in muscle growth.

You can buy high quality whey protein powder (like ON 100% Whey) in a 908g container for 32 euros, in 2.3kg container for 56 euros or 4.5kg bag for 100 euros. You can also probably find cheaper brands and better deals, but I only looked here and here.

This may seem very expensive at first glance, but you get 30 scoops (30g) out of the 908g container, 75 from the 2.3kg container and 150 from the 4.5kg bag. At two scoops a day (48g of protein in 60g of powder), the small container would last you two weeks. The total cost would be under 2.30 euros/day. 1.33 euros a day with the big bag.

Assuming you're still eating whatever your parents are cooking on top of that, ask for more chicken, red meat, eggs, peanut butter and milk/other dairy products with the groceries so that you can get even more protein in your diet.

Edited to fix incorrect calculation.

I use a product called Salt Stick.

https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0

Did a quick comparison to the product you posted, and Salt Stick is slightly cheaper while offering more per serving of each of the same ingredients (except magnesium) that your product has plus some additional ones your product doesn't have.

SaltStick is a great product... I even use it before my workouts when I'm not fasting.

I take these:
SaltStick Caps, Electrolyte Replacement Capsules, 100 count bottle https://www.amazon.com/dp/B002IY96B0/ref=cm_sw_r_cp_api_O7RozbHFKKPFS

They have everything I need. I take 5 right when I wake up with plenty of water, and continue to take as needed.

These. All. Damn. Day.

Put them in a steel, waterproof pill holder (which are also cheap). The holders I have will hold 14 tablets per tube. These kept cramping away even during the ultra beast today after it started to get hot during the second lap.

Take one two nights before. The the morning before. One the night before and any you need during the race. Scale up as needed based on length.

SaltStick Caps, Electrolyte Pills for Hydration, Supplements for Exercise Recovery, Youth & Adult Athletes, Hiking, Camping, Hangovers, & Sports Recovery, Gluten Free, Non-GMO, Bottle of 100 https://www.amazon.com/dp/B002IY96B0/ref=cm_sw_r_cp_apa_i_qipTDbWWQ389J

https://www.amazon.com/dp/B002TG3QPO/ref=emc_b_5_mob_t

Basically using a zerocarb protein powder instead of flour

I buy this protein powder from Amazon

It's plain, but it isn't expensive and you can mix in your own tasty things. Personally I eat one scoop stirred in with 1 cup of Oikos plain greek yogurt (0% fat). If you choose to do that, let it sit for ~1min after stirring otherwise it will be clumpy.

If your protein is flavored/vanilla, you can't do this, but if it's totally unflavored, you can mix in a V-8 or soup, and it just makes it creamier.

NOW Unflavored Whey Isolate is good stuff as far as protein powders go. No artificial flavors or sweeteners to worry about. Throw that into a blender with a handful of berries, some ice, whatever and you are good to go. http://amzn.com/B0015AQL1Q

I get my protein off of amazon:
http://www.amazon.com/Now-Foods-2135-Pea-Protein/dp/B001DB4MFO/ref=sr_1_1?ie=UTF8&qid=1324314570&sr=8-1

I try to avoid sucralose as I've had similar issues... I've not had any issues with stevia which I find in muscle milk naturals.

I've skipped bananas at times. I use chaboni greek yogurt and standard flavored yogurt to give my shakes some bulk.

You can supplement with something like pea protein. Mmmm, harness the power of the pea for sick gainz.


http://www.amazon.com/Now-Foods-Pea-Protein-Pound/dp/B001DB4MFO/ref=sr_1_1?ie=UTF8&qid=1408586930&sr=8-1&keywords=pea+protein

These are the three I use. Mixed with some almond milk, the shakes will add a couple hundred calories to each meal, plus 20-30 grams of protein. Soylent is another good option for a quick on-the-go meal. There have been a few days where I went out, and just brought a bottle with me to drink. I left my trays in, and swished really well with water afterwards. I definitely don't do that often, but it works in a pinch!

https://www.amazon.com/Naturade-VeganSmart-Plant-Based-Nutritional/dp/B00CWLA57S/ref=sr_1_10_a_it?ie=UTF8&qid=1520989546&sr=8-10&keywords=vegan%2Bprotein%2Bpowder&th=1

https://www.amazon.com/Performance-Plant-Based-Soy-Free-Vegetarian-Chocolate/dp/B00FD2WKQM/ref=sr_1_17_a_it?ie=UTF8&qid=1520989546&sr=8-17&keywords=vegan%2Bprotein%2Bpowder&th=1

https://www.amazon.com/NOW-Sports-Protein-Powder-2-Pound/dp/B001DB4MFO/ref=sr_1_3_a_it?ie=UTF8&qid=1520989675&sr=8-3&keywords=pea+protein

Pea protein has 120 cal | 2g fat | 1 g carbs | 24g protein per scoop.

I use this and this mixed together. They aren't soy, but are non-gmo and really cheap for 2 pounds of a non-whey based powder.

Tastes terrible though, but I got used to it. It helps to have a good shaker like a blender ball to get it mixed thoroughly.

As for using protein powder in baking, here's a livestrong article about it. Personally, I don't like to risk denaturing, so I have a few no-bake brownie recipes that I use instead.

Isopure makes powders too (albeit still fairly expensive). Optimum Nutrition makes a Whey Protein Isolate called Hydro-Whey, these are supposed to be fine with lactose intolerance.

That being said protein powder is way overrated, as are high-protein intake (> .8 gram of protein per lb. of body weight) diets. Unless you're a huge body builder and have been lifting for multiple years you'd probably benefit more from sticking to natural sources of protein. Most of the mis-information around the importance of high protein diets are peddled from industry funded studies.

I used to eat like that too, 200g+ protein every single day with multiple shakes. Then I became enlightened, probably hover closer to 100g per day and have seen no drop in gains. The only powder I ever use now is an Organic Hemp Protein that helps me get my protein over the threshold (I only need the additional 15g) plus packs a ton of micronutrients including 8g of super important fiber.

My recommendation: https://smile.amazon.com/Nutiva-Hemp-Protein-Powder-Organic/dp/B001JU81ZG

I honestly don't mind it for the most part. It's versatile enough I can put a reasonable amount of it into pretty much any kind of food. It does have a noticeable effect on the food's taste if I put in a full 3TBSP, but I usually only do like 1.5TBSP (and just add it to two different foods instead of all at once) and it doesn't really mess with the taste too much. It does make things a little grainy though if you use the full 3TBSP and don't have enough (more?) of everything else to balance it out. I found it really works best in fruit smoothies, since everything is blended so much that it's not as "offensive" in its texture, and its flavor is a bit more muted since it's being smothered by fruit, haha. I found the same sort of thing if I cooked it with oatmeal, some flavoring (for me I use chai powder), and milk (nondairy for me), though to a slightly lesser extent.
Plus, it has is it has a crapton of iron in it. For someone that's iron deficient, it's really beneficial to have that since I can't stand iron pills, which is why I picked it originally over other kinds. Though I can definitely see why the taste would be a turn off.

This is the kind I use currently.

I used to work at a natural/organic grocery store so I've tried a ton of different ones. They all taste pretty disgusting imo and you're not getting much protein for the money but if the ingredients are most important to you then maybe look into these ones:

Nutivia hemp

Warrior food

Garden of Life

Sounds like a potential allergy. Try a different type of protein. There are options like egg, vegan, goat milk, etc to experiment with until you pinpoint your problem.

You may need more electrolytes. You're probably sweating a lot and plain water sometimes needs a boost!

Pick up some electrolyte packets. I like ElectoMix by EmergenC. I keep a couple in my purse and my yoga bag. All you need is a cup or bottle of water to mix the powder in and you're ready to go!

Nuun makes electrolyte tablets. They reforms latex their product a year or two ago and it tastes pretty good. Same with the ElectoMix, just mix it with water and you're set.

ElectoMix

https://www.amazon.com/EMERGEN-C-ELECTRO-MIX-Lemon-Lime-4-2/dp/B002HWRY5S

Nuun

https://www.amazon.com/Original-Nuun-Active-Hydrating-Electrolyte/dp/B001QW1L72/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1468125794&sr=1-1&keywords=nuun

The most effective way would be to simply stop having children. Barring that, we would have to cut consumption greatly.

It's definitely possible to minimize energy and resource consumption through arcologies (live/shop where you work), permaculture or aquaponics (no runoff, 90% water saved vs soil farming), recycling or reusable materials (permanent plastic cup vs styrofoam), low hanging fruit (stop drinking bottled water, shipping it when you already have clean piped water - stop shipping soda, just ship a tablet that dissolves, etc...)

There's a lot of shit we can do but like you said, people don't give a shit. Personally I'm not going to have children because I just don't think they'll want to live in the world we're making for them.

I've had the exact same thing happen to me before. In fact, I had a panic attack after taking just 100mg magnesium glycinate--along with heart palpitations, just like you described.

I wonder if it might have something to do with electrolytes (of which magnesium is one)? I've recently started taking this product and feeling more energetic as a result. But my incident with mag glycinate was a long time ago, so I don't know if there's a direct connection.

Non-caloric powerade. Seriously. All the electrolytes without the crap. Also there's a product called Nuun that I use. You dissolve it into your water bottle and it acts just like Gatorade.

https://www.amazon.com/Original-Nuun-Active-Hydrating-Electrolyte/dp/B001QW1L72

How did you feel after? Was it clearly a joint or muscle group getting tired and overused? Or did you overall feel just worn out?

There are really three things to do:

• General conditioning. Sounds like you mostly have that covered from your commute. If you had a random muscle/joint aches/pains I'd say ride more in general.
  
  
• Interval training. Your commute is pretty flat. You should try more hills. You'll survive without this but this is really how you get strong and fast. It will build muscles (lactate threshold?) and build cardiovascular strength.
  
  
• Nutrition. I think people might overlook this the most. Generally when you train for more than 1-2 hours at high intensity you need to replenish calories and salts. Especially salts. Put salt tabs (ie electrolytes) in all your water and make sure to eat snacks (bars, etc) while you ride. It differs for everyone a little. I like at least 16oz and a bar an hour or so. When you don't do this people usually feel really tired and just hit a wall after a while. I notice salt tabs make the biggest difference. They keep me coherent.

Buying a pre-mixed electrolyte supplement has helped me get the right salts in the right amounts... Two I have used:

http://www.amazon.com/Nuun-Active-Hydration-Electrolyte-Enhanced/dp/B001QW1L72

http://www.amazon.com/Vega-Sport-Electrolyte-Hydrator-Lemon/dp/B005QDXR2E

These are kind of pricey, but I loooooove nuun tablets. They taste nice, they're not too sweet, and they're a little fizzy :)

2 strips bacon every other day & egg daily (fried in bacon or coconut oil) for breakfast. If it's not a bacon day the coffee also gets the bullet treatment.

Lunch is 1oz of cheese, 1 oz summer sausage, and 10-15 almonds.

The simplicity of the morning routine (make egg, cut cheese and meat for lunch, coffee in mug) is easy for me to do whether I have to work at 8am or 4pm, and fills me up surprisingly well-- I almost never get hungry before 6pm.

Bonus, the mostly/high fat intake early in the day sets me up for a pretty flexible feeling dinner. I try to put everything in MFP before I cook it though, just to check. Last night was cauliflower rice and spinach, with blue cheese sprinkled on top, and some leftover flank steak. It was really good.

Also if you're feeling off, look at your electrolytes (I love these: https://www.amazon.com/Original-Nuun-Active-Hydrating-Electrolyte/dp/B001QW1L72?th=1)

AND remember keto flu is real. It took me appx three weeks to get "over" it. You can do it!

Do you get flavored creatine or something?

https://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1484265712&sr=1-4&keywords=creatine

This is the stuff I use and its flavorless, and can be mixed with anything without noticing any difference except for maybe the graininess of the creatine in the water or w/e.

There's no need to cut dose, it will just take that much longer for you body to get the proper results from creatine supplementation. If the taste really bothers you, how about getting your 5g dose and putting in a shot glass with water, and shooting it back like youre taking a shot of tequila or something? Lol

Likely the result of a rounded vs leveled scoop. A serving of the one you bought is 2.5g, a serving of Optimum Nutrition creatine is 5g. See how many scoops it actually takes to make 5g and use that.

a) smarties!!!! we both have them on our lists!!!

now that im looking we have a lot in common on our lists same protein powder, sour patch kids. creatine. and now im going to add the bumper dumper


b) since we have a lot of the same items, im gonna try to pull things off my wishlist that you might like:

You seem to do a lot of outdoors type stuff, how about a waterproof iphone case. a recovery strap incase you ever get suck or need to pull someone out.

You must workout since you have protein powder and the like: i hear this is a great workout book.

and last but not least, a camping cot

Optimum Creatine on Amazon

Caffeine pills - $8 for a bunch.

Arginine or Agmatine - Dirt cheap.

Creatine (if you want) - Also dirt cheap.

I use this, it's Creapure; http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1409322193&sr=8-1&keywords=creatine

My gains prior to my recent surgery were pretty incredible. God damned surgery threw a 6 week wrench into that. I get to work out again next week but I've probably lost 3 months worth of work. Extra awful considering I do martial arts, my technique is probably awful now.

Edit: Actually now I'm hearing that it may or may not be Creapure. My tub no longer says Creapure on it, and according to a brand rep here that could mean a number of things; http://forum.bodybuilding.com/showthread.php?t=146457603

I still had great results, though.

Just buy plain, micro-ionized, creatine monohydrate. It's pretty cheap and it's flavorless. Link

Edit: link

I bought a different type of Creatine on Amazon. Mostly because it was cheap but I liked the packaging to boot.

Optimum Nutrition Creatine Powder, Unflavored, 600g, 114 Servings https://www.amazon.com/dp/B002DYIZEO/ref=cm_sw_r_awd_CYkCub1DYYPHF

Who actually buys the $100 tubs at GNC anyway?

• OPTIMUM NUTRITION Gold Standard Double Rich Chocolate
  
  
• Flat shoes for lifts. If you have the money you can do something like adidas powerlift 2.0 shoes for 90 dollars or so and use them for squats and such. Grab some barefoot shoes or just deadlift barfoot.
  
  
• Grip chalk. You likely won't need it now but getting a brick
  
  
• calipers. You don't really need this unless you just want to track it and to ensure not gaining too much fat.
  
  
• Maybe some vitamins
  
  
• Creatine
  
  
• blender bottles. Grab a couple.
  
  
• Gym bag, lock
  
  
• Small tanktops to show off the gains

Considering all creatine is synthetic, nope.

Amazons first result, 600g/15$

At 5g/day, it's 12.5cts/day. What does your meat cost ? Because 5g of creatine requires you to eat 2.5lbs of beef. Can you buy 2.5lbs of meat for 12.5cts from your butcher ?

I'm taking these three supplements and nothing more. They are listed is order of (in my opinion) importance.

100% Whey Gold Standard

Optimum Nutrition Creatine Powder

C4 Extreme Pre-Workout

No problem, I also take the following creatine. 114 servings for $15. Not a bad deal at all if you're interested in taking creatine:

http://www.amazon.com/Optimum-Nutrition-Creatine-Unflavored-Servings/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1419805133&sr=8-1&keywords=on+creatine

>all I want is a little boost on my gains

Sadly there is no supplement for this, unless you count protein powder...

Honestly all you need is some plain creatine monohydrate, and solid whey protein.

If you are under 40 you don't need a pre-workout, you should have natural energy and you can just eat a piece of fruit before hitting the gym, all you are paying for in most supplements is caffeine. Granted I would say caffeine is a welcomed boost after a low sleep night.

In summary

• Protein Powder
  
  
• Creatine
  
  
• Caffeine (If you need a boost once in a while)

>so I just went with the cheapest

Looks like you went with a relatively small container. Make sure you're getting a good price per gram. It's often significantly cheaper to take a bigger chunk of change up front and just spend it on a big tub. I use this one in a larger size, if it helps.

amazon has inexpensive unflavored creatine from ON.

Creatine isn't expensive. I got a 1200g container of Optimum Nutrition for $30, which will last for 240 days, or ~8 months. Given all the positive effects and 0 negative effects, it is absurd not to use creatine.

Amazon is a great source for well-priced supps.

Optimum Creatine

https://www.amazon.co.uk/gp/product/B002DYIZEO/ref=oh_aui_detailpage_o09_s00?ie=UTF8&psc=1
It's this stuff. There is no water in the container, I did open it when I first got it but it's been shut ever since

https://www.amazon.com/gp/aw/d/B002DYIZEO?psc=1&ref=ppx_pop_mob_b_pd_title
Buy this one

I will definitely look for that. Have you ever heard of cq10? Is it okay to take on keto? It's just antioxidants.

cq10:

Doctor's Best High Absorption Coq10 (100 mg), Softgel Capsules, 30-Count
http://amzn.com/B0007RDQJS

Also I found the creatine on Amazon for a decent price:

Optimum Nutrition Creatine Powder, Unflavored, 600g
http://amzn.com/B002DYIZEO

If you're absolutely set on getting ON Amazon is a little cheaper - £47.50 for 2.2kg.

Otherwise go for one of the other suggested powders and spend the savings on cottage cheese :)

Sorry I don't know the brand scene for whey in india. However, this brand is found everywhere:

https://www.amazon.in/Optimum-Nutrition-Standard-Protein-Powder/dp/B002DYIZH6/ref=sr_1_7?keywords=whey&qid=1565769733&s=gateway&sr=8-7

Whey is a standard by product of dairy process of making curd/yoghurt. It's not some special product. You can try out different brands and check reviews as well. Don't be afraid to try out Indian brands as well. But I'm not giving you Indian brands because I haven't used them personally.

http://www.amazon.com/BlenderBottle-Classic-Shaker-Bottle-Clear/dp/B00MVMCUK8

http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B002DYIZH6

https://www.amazon.com/dp/B002DYIZH6/ref=cm_sw_r_cp_api_i_aWc2DbHWT58S3

I use the double rich chocolate flavor. Others have sucralose which can disagree w stomachs. Based on this recipe you may find it a touch chalky but I’m sure adding a nut butter would probably hide it entirely. I omit for calories. It’s definitely the least chalky one I’ve tried (Vega and Pure Protein).

Depends on your convenience needs. If you have time to cook up 3-4 eggs in the am (6g protein per egg), throw on on some salsa or hot sauce you can be done in less than 10 minutes. If that doesnt work, and I honestly can only manage this a few days a week, then I use and highly recommend this protein.

Decent place to start:

protein

Bottle

http://www.amazon.com/gp/product/B002DYIZH6 this protein shake tastes like milk shake. I just add luke warm water and its good to go. The flavor i got is extreme milk chocolate.

Big ups ninjastar09. I made this last night, but didn't include the hemp powder. I also added about 15 drops of liquid Stevia. It was...how can I say this in a clean way. Orgasmic?

Without the hemp powder:
1 serving was 299 calories, 30g fat, 4.8g carbs, and 6.5 protein. I used [Optimum Nutrition 100% Whey Gold Standard] (http://www.amazon.com/gp/product/B002DYIZH6/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1)

Did it for you: link to amazon

salt. salt salt salt. salt salt.

take these, I became camp god when I busted these out: https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-Supplement/dp/B002IY96B0

hell, they make a great gift!

backstory: two years ago, I was having trouble staying away from the portos. I was drinking an appropriate amount of water for my weight/body composition in the conditions, and when I tried to cut back on water a little, i started getting dehydrated (slightly), but I was pissing every 15-20. Turns out I wasn't eating much of anything salty.

pop one of those little buggers 3 or so times a day, and you'll be good.

Indeed, that as well, although I've seen with just water it's not nearly as bad as no water at all.

I prefer SaltStick capsules, full spectrum with all the trace bits without all the crappy sugars that most electrolyte additives use https://www.amazon.com/dp/B002IY96B0

I recommend Salt Stick for your side effects

Absolutely! My favorite way to carry them is in an M&M's cylinder with the pop-top. SaltStick also makes a twist-release tube that is made for mounting on aerobars because they're so popular with Ironman triathletes.

https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0/

Not to sure how to do this but here goes:

Salt Sticks

And

Mag Phos No.8

http://www.dysautonomiainternational.org/page.php?ID=44

Increase Fluid and Salt Intake

"It is often recommended to increase both fluid and salt intake in order to increase blood volume, which is typically low in POTS patients. This has proven to be particularly helpful in patients with blood pooling, hypovolemia, or hypotension.2 Except for the hyperadrenergic subtype of POTS, a fluid intake of approximately two liters and an intake of three to five grams of salt is typically recommended per day.3 Note that salt includes sodium and chloride. One gram of table salt contains approximately .393 grams (393 milligrams) of sodium. That means that five grams of salt contains approximately 1.965 grams (1965 milligrams) of sodium. This number can be useful when tracking salt in food with nutrition labels, which often list sodium content."

5 grams of salt sounds like so much. I think it probably varies for each individual. I'm seeing a specialist soon and definitely going to ask about the salt because I don't want to be taking too much.

Edit: I take salt pills and you're right that sprinkling a little salt on your food is not enough. Forgot how much salt is in each off the top of my head.

2nd edit: https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0/ref=sr_1_3?ie=UTF8&qid=1496179412&sr=8-3&keywords=salt+pills These are the ones I take, they have 215 mg in each pill and I take a minimum of 3 a day.

I tend to make my own. You can buy empty capsules and then just fill it to what you estimate you need sodium wise.

Looking online, they have this deal called a "SaltStick" which sounds awesome! I might have to pick me up some of these instead of making my own. Especially as it has more than just "salt" in them!

http://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-Supplement/dp/B002IY96B0

I have not tried these personally but its gotten good reviews: https://www.amazon.com/gp/product/B002IY96B0/ref=ox_sc_sfl_title_18?ie=UTF8&psc=1&smid=ATVPDKIKX0DER

I live at sea level so didn't have the chance to train in high elevation. Luckily I do have some mountains nearby that are about 2000-3000ft and I love to run. I would run those mountains over and over. I also ran a lot of stadiums and would walk the stadiums with my pack on. I also ran 12-13mi for fun and cycled 20+mi.

Surprisingly walking/running the stadiums helped. A lot of the JMT is literally stairs going up a mountain. The combination of running and endurance training helped me prepare mentally and physically for the elevation and distance you are going to have to travel per day on the JMT. I did not have a problem acclimating.

Also these salt pills seemed to help, although it may have been a placebo effect:
https://amzn.com/B002IY96B0

Hiking poles are a must. You don't need anything fancy, just make sure you have some. I had some cheap $30 poles, couldn't have done the JMT without them.

Be prepared to be hungry all the time. Unless you resupply every 2-3 days, I just don't see how you can pack enough food.

Make sure your pack supports heavier loads as well. I didn't know this was a thing until after the JMT. I used the Osprey Atmos 65. Anything above 45lb, it felt super mushy and unsupportive.

Be prepared to be in shock for a week or so when you come back to the "real world." For me everything was crowded, loud, and bright.

Not a dumb question. Yes, there are. They're usually called "unflavored" like this protein isolate.

They also sell an unflavoured Isopure powder, though I've never tried it myself.

IsoPure Protein powder (unflavored)
https://www.amazon.com/Isopure-Protein-Powder-Isolate-Flavor/dp/B002TG3QPO/ref=sr_1_1_sspa?s=hpc&ie=UTF8&qid=1524206138&sr=1-1-spons&keywords=isopure%2Bzero%2Bcarb&th=1

I use this unflavored protein powder - dissolves well, no grit, no odd flavor. The flavored versions are apparently pretty gross, if you read the reviews, but who the heck wants 'cookies and cream' for breakfast anyway? The Vitamin Shoppe and GNC carry this. https://www.amazon.com/Isopure-Protein-Friendly-Unflavored-Packaging/dp/B002TG3QPO?th=1

This is the kind I hear the best things about: Isopure

Did you know Amazon will donate a portion of every purchase if you shop by going to smile.amazon.com instead? Over $50,000,000 has been raised for charity - all you need to do is change the URL!

Here are your smile-ified links:

https://smile.amazon.com/Isopure-Protein-Isolate-Unflavored-Packaging/dp/B002TG3QPO

---

^^i'm ^^a ^^friendly bot

Rice protein will not help with insulin resistance. What will help is daily exercise, weight loss and eating less carbs. I know it sounds like the same old same old doctors teach, but that's pretty much it(easier said then done). As for a quality protein powder, I prefer Isopure Whey powder. Pricey but worth it.

Isopure Zero Carb Protein Powder - expensive up front but the price per gram of protein is cheap in the long run.

Look for bogo deals on cheddar cheese at the food store, Cabot is yummy.

Celery, radishes, red cabbage, and broccoli are healthy food staples.

Protein powder is great for this. I use the Isopure Low or Zero Carb on workout days and I've found it helps a lot.

I asked as I do DIY keto soylent. My current recipe results in 15 net carbs. I was investigating if the cost differenceof swapping out to something like Isopure zero carb to bring that down to zero net carb would provide noticable value to justify.

I did lurk at zerocarb, but they seem focused on animal only consumption from what I can tell, to the extent of excluding fiber, etc. Not sure that's for me.

Nature's Best Perfect Zero Carb Isopure, Creamy Vanilla, 3 Lb Bottle https://www.amazon.com/dp/B000E95HP0/ref=cm_sw_r_awd_.ugdub15FRAKZ

I use Isopure Whey Isolate. It contains 0 carbs which makes it a lot easier to fit to your macros since carbs are not hard to come by and can be harder to cut down on to fit.

I would recommend the following options:

1. Protein Shake. I would recommend these two brands:
   a) https://www.amazon.com/dp/B002DYIZHQ/?coliid=I5K1KBOUPKC7M&colid=3VDWVN9SQY0FM&ref_=lv_ov_lig_dp_it&th=1
   
   b) https://www.amazon.com/dp/B000E95HP0/?coliid=I3UHSGPJANI5NB&colid=3VDWVN9SQY0FM&ref_=lv_ov_lig_dp_it&th=1
   
   I prefer the first brand (but it has higher carb count), but will use the second if my carb count is higher than normal for the day.
   
   
2. Chicken Bone Broth (10g protein in 1 cup). Just drink it.
   
   
3. Egg Whites. Either eat or I will mix into protein shake (obvious risk in doing this)

I drink Isopure Zero Carb protein shakes. It’s working for me.

www.amazon.com/dp/B000E95HP0/ref=cm_sw_r_cp_tai_dovzCbN6MM5RD

Ok, I've only tried two brands and I like both of them.

Isopure is highly recommended and costs 79c/oz (at this size)

Pure Protein is what I've bought more of, as it's only 64c/oz (at this size)

I've been doing IF 16:8 or 20:4 for the past few weeks, and it's easy because of my work schedule.

• Breakfast (7am - 10am): Coffee with one tablespoon of HWC.
  
• Lunch (1pm): 2 eggs with bacon or sausage. Sometimes I add a carb balance mission tortilla to make a burrito.
  
• Dinner: A protein shake depending on macros. This is the powder I use.
  
  Most times I don't get too hungry throughout the day, so the protein shake has been a life saver for me to meet my protein goal. If I get a sweet craving I have dark chocolate chips or sometimes salami & cheese.
  
  I stop eating by 9pm or 10pm depending on if I have class that day.
  

I recommend the Isopure brand of protein powder because it has zero carbs. https://www.amazon.com/Isopure-Protein-Powder-Vanilla-Packaging/dp/B000E95HP0/ref=sr_1_1_a_it?ie=UTF8&qid=1481608389&sr=8-1&keywords=isopure+zero+carb+protein

I also like that its not very thick, you can get 50g of protein from ~1.5 cups of water and its very thin and I've enjoyed most of the flavors I've tried.

Almonds, pecans, quest bars, meat & cheese deli tray, Costco Kirkland brand protein bars

These cheese crisp cracker-thingys
https://www.amazon.com/gp/aw/d/B0738RBZ8K

Lily's Chocolates are okay occasionally
https://www.amazon.com/dp/B01DWRX52W

Using Isopure Protein and some ice & unsweetened almond milk to make a keto milkshake
https://www.amazon.com/Isopure-Protein-Powder-Isolate-Flavor/dp/B000E95HP0

http://www.amazon.com/Natures-Best-Perfect-Isopure-Vanilla/dp/B000E95HP0

Many people recommend the Isopure "zero carb" variety. It is available in many flavors. Some rave about the dutch chocolate.

http://www.amazon.com/Natures-Best-Perfect-Isopure-Vanilla/dp/B000E95HP0

Search this forum for protein powder to see more recommendations.

Isopure. No carbs. 100 cal. 25g protein. It's been on sale on amazon for $40 for 3lbs

Today for the first time I added a touch of mio to it, holy shit it was actually pretty good.

​

Edit - Amazon link

​

https://www.amazon.com/gp/product/B000E95HP0/ref=oh_aui_detailpage_o00_s00?ie=UTF8&th=1

Serious Mass is a great meal replacement shake. Their scoops are humongous. You can add any amount you'd like between the full serving size and you will still probably feel full. Here's the nutritional facts, the scoop size, and where you can buy it from on amzn. It's really cheap for how much you get too and that's why it is so great.

Skinny guy here. I drink one of these every night. Helped me put on 20lbs in six months

http://www.amazon.com/Optimum-Nutrition-Serious-Chocolate-Pound/dp/B000GIPJ0M/ref=sr_1_1?s=hpc&ie=UTF8&qid=1321812759&sr=1-1

I use ON Serious Mass (chocolate)... 1 heaped scoop with 500ml whole milk.

edit: if you're thinking of doing the same I'd recommend using a blender because it doesn't all fit in a typical shaker thing.

Serious Mass. I get the 12 pound bag and that lasts like 2-3 months. It works well when you add things to your shake like peanut butter, bananas, whole milk, and Ice cream. A couple of months ago I was actually trying to eat a lot and gain wait, and I managed to get from 140 to 150 in a month or so, then I stopped because it was getting expensive, but it was totally working. If I kept it up I'd probably be around 160ish by now, but I'm gonna be trying again soon.

If you're someone like me, just design yourself a meal plan and stick to it everyday of the week. I don't mind eating the same thing everyday so it wasn't so bad for me. Myfitnesspal is a good app to use as well as the website http://www.eatthismuch.com/. If you have to, even schedule your meals, like be sure to wake up at 10:00 and eat breakfast at 10:30. At 11:15 eat a small snack, at 12:30 eat your big lunch, at 1:15 have another snack, etc... It really helps build a routine and it'll be easy from there on out. Treat it like a job with deadlines and such.

There's nothing magical about GOMAD, it's just high calorie high protein, and for most is can be an easy way to get those numbers up because its liquid. I love whole milk, but drinking a gallon makes me unhappy and I get "chalk throat" for the lack of a better term. Anyways, there are some great alternatives in liquid mass gainers like ON Serious Mass, but they are slightly more costly than milk. Taking one of those everyday will keep your numbers up though.

Other than that, just lift heavy shit, then lift more heavy shit. After that eat dead animals, then eat more dead animals. Or eggs. And eat eat eat. If you get nauseous take ginseng root before eating, it supposedly helps. Or smoke weed. But eat eat eat.

There are tons of things you could do differently, but why don't you start off with something easy...

1. Get one of these: http://www.amazon.com/Optimum-Nutrition-Serious-Chocolate-Pound/dp/B000GIPJ0M/ref=sr_1_1?ie=UTF8&qid=1416182654&sr=8-1&keywords=serious+mass+12+lb
   
   
2. Get a gallon of 2% milk.
   
   
3. Get some frozen berries.
   
   
4. Use a blender to mix two cups of milk with one scoop of the mass and a handful of berries. Drink it.
   
   
5. Do this once in the morning and once in the evening, on top of eating everything you'd normally eat.
   
   
6. Wait 3 weeks. You'll see a difference.
   
   Then read the FAQ.

https://www.amazon.com/OPTIMUM-NUTRITION-Serious-Protein-Chocolate/dp/B000GIPJ0M

Drink one of these after every meal, and eat at least 3 meals per day.

My friend was like you, 6’3 137 pounds and he’s now 180 and very very happy.

http://www.amazon.com/Optimum-Nutrition-Serious-Chocolate-Pound/dp/B000GIPJ0M/ref=sr_1_1?ie=UTF8&qid=1374035182&sr=8-1&keywords=serious+mass

For the next month, eat anything and everything you see. Seriously. Definitely start with your protein shakes now, and even consider a weight gainer to help out a bit. Serious Mass really pushed me along in that first month.

Also, an absolute must-do: take a picture now. I forgot to take my before picture when I started lifting, and I regret it everyday. Take one now and post it on your fridge door, put one in your gym shoes, make it the background to your phone. Do anything to remind yourself of what you used to be -- and how you can be better.

I broke my jaw 2 months ago and was wired for 6 weeks. I was able to maintain my weight by drinking Optimum Nutrition Mass Gain, blended with peanut butter for extra calories (about 1400 calories a shake) http://www.amazon.com/Optimum-Nutrition-Serious-Chocolate-Pound/dp/B000GIPJ0M/ref=sr_1_1?ie=UTF8&qid=1343851655&sr=8-1&keywords=mass+gain I also drank plenty of soups (Campbell's Chunky has some good varieties- just put them in a blender for a while).

http://www.amazon.com/Optimum-Nutrition-Serious-Chocolate-Pound/dp/B000GIPJ0M/

is pretty good. Weight gainer supplements are usually just protein with a bunch of carbohydrates(sugar) added in, so you may be able to save some money buying something like this and adding it to your current protein shake

Here is the nutritional info
http://www.amazon.com/Optimum-Nutrition-Serious-Chocolate-Pound/dp/B000GIPJ0M/ref=sr_1_fkmr0_1?ie=UTF8&qid=1348784465&sr=8-1-fkmr0&keywords=opium+serious+mass

A serving (2 scoops) has 25g of sugars, and 50g of protein. It is mostly carbs, but sugars make up less than 10% of it.

A $45 bag has 20k calories, or 450 calories per dollar in easy to consume powder form. Not bad. Its as cheap as rice, dollar per calorie.

Breakfast: Oats, Egg Whites, Mass gainer, Kashi Go Lean cereal, Water
Lunch: Chicken Breast/Tuna/Salmon/Trout, mixed vegetables, Mass gainer, Juice
Dinner: Tuna/Salmon/Trout/Chicken Breast, more vegetables, Mass gainer*, Juice

Now my diet was and is very repetitive and boring, and to be honest I was limited to a budget so I couldn't go harder on my diet but above is a basic version of it.

My portions are decently sized and it took my sometimes more than an hour to eat all of this when I was starting out, I had little appetite and would get full easy so I just sat down at the table and focused on finishing everything, I tried to make sure I was full at all times except before the gym.

I only listed 3 meals here but those were the big 3, I would eat in between as well.

My mass gainer was: Optimum Nutrition Serious Mass + whole milk + 2-3 Bananas + 1 tbsp Honey

The mass gainer had the most fat/carbs but it really helped put on size fast, and i'm well aware I had an excess of protein, drinking a good amount of water was also key.

Hope that helps.

This one, right: https://www.amazon.ca/OPTIMUM-NUTRITION-Standard-Extreme-Chocolate/dp/B000QSTBNS

Now I just need to find a much smaller size to try it lol

Not OP but I've tried a random variety of protein powders, and Optimum Nutrition is far and away the best. It comes in a ton of flavors and the couple I've tried (Extreme Milk Chocolate and Double Rich Chocolate) aren't too sweet, like some protein powders can be. But the best part it that it completely dissolves so it doesn't make your smoothies gritty. I also just drink it straight mixed in water a lot, because I'm lazy haha. Optimum Nutrition is recommended a lot all over this sub and r/fitness, and for good reason!

Optimum Nutrition 100% Whey Gold Standard, Extreme Milk Chocolate, 5 Pound https://www.amazon.com/dp/B000QSTBNS/ref=cm_sw_r_cp_api_oaLNxb0J9J0MR

Nobody has suggested protein shakes yet. They provide a lot of protein (~24g/serving) for relatively cheap.

https://www.amazon.com/dp/B000QSTBNS

I'm planning on stocking up on protein powder again, but what I usually get (ON Whey Protein) jumped in price a bit, and a different protein (MET-Rx Whey Protein) is about $20 cheaper. Is there any reason I shouldn't get the MET-Rx over the ON?

ON

MET-Rx

1. Ditch the cup, just wear compression shorts.
   
   
2. Eat more protein, sleep more, foam roll. Make sure you give your body enough time to recover between training sessions. You'll be able to train more frequently as your body acclimates to grappling.

Agreed. I buy it on Amazon. Extreme Milk Chocolate is my favorite flavor.

> don't know exactly what a whey protein supplement is

Protein powder, like the protein shakes you drink after a workout, etc. E.g. this stuff.

> or how much people took to get results

Study says they took 2 28g servings (so two scoops; presumably mixed in water) a day for 8 weeks.

I generally stick to Optimum Nutrition 100% Whey Gold Standard, and I get it from Amazon. I find it mixes easier than other protein powders, and I like the carb to protein ratio.

Link

How much protein are you getting a day now? You might be fine at your current levels. But if you want to add protein without adding more carbs and fat, you could use a whey isolate protein powder for protein shakes. They're pretty much all protein.

Something like this. One serving is 24g protein, 1.5g fat, 3g carbs.


Also, nonfat, plain Greek yogurt has fairly high protein, no fat, and low carbs. 1 cup of Chobani nonfat plain is 22g protein, 0g fat, 6g carbs

I have been using Soylent to try and actual eat more calories/protein so I started mixing in 2 scoops of protein powder per pouch ( https://www.amazon.com/gp/product/B000QSTBNS/ref=oh_aui_detailpage_o05_s00?ie=UTF8&th=1 ) so far I've tried cake batter and extreme milk chocolate. The chocolate is much better but its nice to have an easy way to switch up the flavor. One major downside is that it gets a bit more grainy so I have to let it sit for at least 8 hours or else its a bad texture, could probably fix that by mixing in more water too.

https://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ/ref=sr_1_1_a_it?ie=UTF8&qid=1484936487&sr=8-1&keywords=prolab&th=1

I was wrong there's 100 haha, just linking so you know what I bought, they definitely work.

Prolabs Caffeine pills (https://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ) I would do two a day until you control the caffeine addiction. Half a tablet every two hours starting whenever you normally have your first Coke Zero (or one full 3-4 hours apart). I used to drink Rockstar Ice Zeros and Coke Zero like water and switched to caffeine pills instead. Night and day change. I used to get grogy and headaches and didn't realize the drinks were causing them. If you're still craving the fizz, try switching to club soda. It also helps get some sodium in you. Best of luck.


Edit: if you're looking to cut body fat you may also want to consider doing an ECA stack. Google it.

Gracias, consideraré las Zaat, sólo me pregunto por qué hay cajas de 100 pastillas a 8 dolares en Amazon, pero no encuentro nada similar a ese precio por aquí.

This shit will mess you up bro

https://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ/ref=sr_1_1_fa_it?ie=UTF8&qid=1469057340&sr=8-1&keywords=caffeine+powder

Instant coffee, while normally shit, works reasonably well in a situation like this. It's almost certainly preferable to drinking grounds.

Or you can just take a caffeine pill. Cheaper/easier yet. One like this is ballpark equivalent to a coffee.

I have switched to pills

https://www.amazon.com/dp/B0011865IQ?ref=yo_pop_ma_swf

I have SSN Urban Fuel Caffeine Tablets

https://www.amazon.co.uk/Urban-Fuel-Caffeine-Tablets-Energy/dp/B00NA0K2ZA

and i use MyProtein Creatine Monohydrate:

https://www.amazon.co.uk/Myprotein-MYP23-MyProtein-Creatine-Monohydrate/dp/B00CHJ3DW4/ref=sr_1_3?s=drugstore&ie=UTF8&qid=1464882301&sr=1-3&keywords=creatine


But you can get stuff from other manufacturers for pretty much the same price:

http://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ/ref=sr_1_1_a_it?s=photo&ie=UTF8&qid=1464882342&sr=8-1&keywords=caffeine+tablets

http://www.amazon.com/MET-Rx-Creatine-Powder-400-gram/dp/B005JMTAXC/ref=sr_1_10_s_it?s=hpc&ie=UTF8&qid=1464882419&sr=1-10&keywords=creatine&refinements=p_36%3A1253518011%2Cp_85%3A2470955011


If you buy creatine in bulk, it is much cheaper. 500g will last you 100 days (more than 3 months).

Pills are great and cheap as hell. 200mg a pop - will be good for a few hours after you take one. Then you dont have to measure it.. which I think is a pain myself.

https://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1473394647&sr=1-4&keywords=caffeine+pills

ProLab Caffeine Maximum Potency 200mg Tablets, 100-Count https://www.amazon.com/dp/B0011865IQ/ref=cm_sw_r_cp_api_jsU2xbTSR2TYH

I don't think most people on this subreddit would advise energy drinks. http://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ/ref=sr_1_1?ie=UTF8&qid=1406814251&sr=8-1&keywords=caffeine+pills&dpPl=1

http://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ

You're overthinking this. Caffeine is as generic as it gets, the main ingredient in every singe PWO. Go to amazon and pick one.

Prolab Caffeine Tablets, 100-Count https://www.amazon.com/dp/B0011865IQ?ref=yo_pop_ma_swf

Always with food, never extra doses. And of course check with your doctor if you’re instructed to limit caffeine intake

https://www.amazon.com/ProLab-Caffeine-Maximum-Potency-100-Count/dp/B0011865IQ#

There you go, just saved you 45 bucks.

It seems artificial sweeteners effect every person a little differently. Your best bet is to monitor your progress and see how the Rockstars effect you.

Personally, I have no problems with artificial sweeteners and enjoy Diet Soda and Rockstar Sugar Free/Monster Absolute Zero in pretty abundant quantities.

If you really need a boost but are worried about sweeteners, look at caffeine tabs like these. I take one each morning before my workout.

Real cheap too!

Honestly, taking [these] ( http://www.amazon.com/Caffeine-Maximum-Potency-Tablets-tablets/dp/B0011865IQ/ref=sr_1_1?ie=UTF8&qid=1377227031&sr=8-1&keywords=caffeine+pills ) has made my day so much more bearable.

As a CE major with an internship these two things are good friends

http://www.amazon.com/gp/product/B0011865IQ/ref=rcxsubs_mys2_product_title

http://www.amazon.com/Camelbak-Better-0-5L-Bottle-Purple/dp/B0019DA7FA/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1346430068&sr=1-1&keywords=camelbak

Caffeine pills will save you. I don't know if you're into it, but they help me a ton when I need to get up and get my ass moving. You won't have to buy a $4 coffee every time you need energy. They're incredibly cheap for what they do. It's much better to be taking something like caffeine, rather than Adderall like many college students. I use this brand.

http://www.amazon.com/Caffeine-Maximum-Potency-Tablets-tablets/dp/B0011865IQ/ref=sr_1_1?ie=UTF8&qid=1369175700&sr=8-1&keywords=caffeine+pills

They're at pretty much every drugstore I've looked for them at. But I usually just wind up getting these from Amazon. (Amazon search: caffeine pills.)

If you want 100mg instead of 200, just use a pill cutter, these break pretty cleanly.

is it? 8 bucks for equivalent of 200 cups of coffee in pills is not exactly pricey, requires less work, and can be consumed with water instead of additives to help the taste.

Here's the one I got from Amazon. Very cheap 100 for 3.85 plus shipping. I mean it's caffeine so it works well hahah

http://www.amazon.com/gp/aw/d/B0011865IQ/ref=mp_s_a_1_1?qid=1412020351&sr=8-1&pi=SY200_QL40

https://www.amazon.com/gp/product/B01D1YQBOK/

https://www.amazon.com/gp/product/B0011865IQ/

That's the last stuff I bought, works great for me

I take half of one of these in lieu of coffee for the most part. I find it gives me a much steadier, longer lasting caffeine high than coffee and my god is it cheaper. My friends give me grief for it but these things have basically gotten me through college.

first, the lack of Berardi on r/fitness is disturbing, so big ups.

also, the gemma (pea) from trueprotein is some of the best veggie powder i've had. i never take it alone in a shaker though, its always in a supershake situation. you need to buy a custom blend >10lbs before the shipping starts becoming reasonable, unfortunately.

another good veggie protein i like is Nutiva Hemp Protein 50% Organic

http://www.amazon.com/Nutiva-Organic-Protein-Fiber-Pound/dp/B0012C2GFM/ref=sr_1_1?ie=UTF8&qid=1404621444&sr=8-1&keywords=bulk+hemp+protein

http://www.amazon.com/Nutiva-Organic-Protein-Fiber-Pound/dp/B0012C2GFM/ref=sr_1_1?ie=UTF8&qid=1375919762&sr=8-1&keywords=hemp+protein+powder

I use this to make protein bars, they have seeds, nuts, dried fruit, and agave syrup, I could post the recipe if you're interested. They're delicious, have about half the protein of a mainstream gainz bar, and are totally vegan.

This is the one I use, seems to work pretty well


Nutiva Organic, Cold-Processed Hemp Seed Protein from non-GMO, Sustainably Farmed Canadian Hempseed, Hi-Fiber, 3-pound https://www.amazon.com/dp/B0012C2GFM/ref=cm_sw_r_cp_tai_1UQUCbYJC21KE

The banana does two things: really compliments the flavor, and thickens up the shake so the ground seeds don't sink to the bottom. I'm using this hemp protein, and the mixing instructions it came with was 8oz milk, 1 banana, 3tbsp hemp.

Which is something I see in your shake, you use ~40% more milk, but only about ~20% of the hemp protein. Mine is literally more than 6x more hemp protein per liquid. And that's fine and all, just the difference of our recipes.

We used to use these for one-week batches at Custom Body Fuel. They're great.

I buy these

https://www.amazon.com/Grass-Fed-Micellar-Casein-Flavored/dp/B002PYLOX6

https://www.amazon.com/Sports-Nutrition-Protein-Isolate-Unflavored/dp/B0015AQL1Q/ref=sr_1_4?keywords=now+whey&qid=1566872118&s=hpc&sr=1-4

​

I go harcore non flavored. Im used to it.

If anything,you can add stevia and cocoa powder. BUt IMO thats yucky.

Anyone have luck with NOW?

I dont think the consistency would be great. I cook with it, and it expands and gets like bread in water.

TVP-
$4.12 per 10 oz bag
132 grams of protein per bag
283.495 total grams per bag
3.1 cents per gram of protein

Whey Isolate-
$64.99 per 5 lbs
2025 grams of protein
2267.96 total grams in tub
3.2 cents per gram of protein

Whey Isolate

Disclaimer: I am at work so my math could suck. The amount of protein and cost per item is correct.

Maybe if she saw something that wasn't dressed up like some radioactive steroid sludge. I use this brand of whey protein isolate and chase it with some chocolate soy milk after I work out. There's no weird ingredients in this.

I like Unflavored NOW Foods Whey Protein Isolate (Amazon). It blends easily with different kinds of food and doesn't add that weird sweet flavor of regular protein powder.

It has 4g of carbs per serving. For me that's way too high. I just use whey protein isolate to spike protein without the carb in my system. See here

Sure that's possible. If you had a full on whey allergy greek yogurt would be some of the worst dairy you could possible eat - it's been strained to get most of the non-protein stuff out. Bad news for people who can't consume it.

If you can eat greek yogurt, but can't stomach other dairy, then you probably are just lactose intolerant. Greek yogurt has very little lactose in it (compared to other diary foods), and the protein content is extremely high. I'm essentially in the same boat: I can handle greek yogurt, but most other dairy foods will leave me gassy and constipated for a few days after eating them.

If you want to try it, you could buy some whey isolate protein powder - just make sure that it's isolate, and not some sort of bullshit blend. You could try small amounts initially just to see if it bothers you, and if it does then move on from there.

The real answer here is that you should see a professional who deals with food allergies and intolerances - at best I can give you some rough answers based on personal experience and what knowledge I have of the matter. A doctor or nutritionist would be a lot more useful.

You can drink them, it's just food. Have one a day, preferably after working out. I am assuming that it would have about 25-30g of protein in it.

I bought this:
http://www.amazon.com/Foods-Whey-Protein-Isolate-100%25/dp/B0015AQL1Q/ref=sr_1_1?ie=UTF8&qid=1333735372&sr=8-1

Unflavored, no extra vitamins or gimmicks.

get this bad boy

Does anybody have a suggestion for a whey protein that is: 1. unflavored 2. low cholesterol 3. has a good ratio of AA's

I'm worried about all the heart problems that body builders are having, and I wonder if the cholesterol in high protein diets contributes to it

edit: The best thing I've been able to find is http://www.amazon.com/gp/product/B0015AQL1Q/ref=ox_sc_act_title_2?ie=UTF8&m=A3C0J8P73PANDM

Most cost efficient way is the powder.

I'm almost 1 month into Soylent. I've gone 100% (with a few "cheats" here and there). 48 year old male, 5'9", looking to drop some weight by eating better.

My "recipe" is I do 3 Soylent meals a day (so 1500 kcal). I blend with unsweetened almond milk, and 1 scoop of NOW Foods Whey Protein Isolate (per serving), giving me roughly 2000kcal/day.

So, powder is more cost-efficient than bottles. There are no other items that you'd need to obtain, other than whatever you want to mix it with (in my case, the almond milk and protein powder).

> http://www.amazon.com/Garden-Life-Organic-Chocolate-2-7lbs/dp/B007S6Y6VS/ref=sr_1_1?ie=UTF8&qid=1421646917&sr=8-1&keywords=raw+meal&pebp=1421646922177&peasin=B007S6Y6VS

The Nutritional facts on that are kind of bonkers for a meal replacement if you're going to be replacing every meal with it.

I drink this for a meal replacement on a pretty basis. It has a great macro breakdown and is pretty filling. They have a vanilla chai flavor which is the best tasting in my opinion, but the chocolate isn't bad either. I'd avoid the regular vanilla and I haven't tried unflavored, but I don't imagine it being pleasant. Oh, and it all tastes better if mixed with almond milk or another flavored drink.

I tried HempForce, but liked Garden Life, Chocolate much better. I add Hemp, Cocao, and Maca for extra protein, flavor, and energy boost.

Try Garden of Life Raw Meal. Only thing it's low on is fat. I just mix in some milk or coconut milk and it's pretty much a completely balanced meal.

I've bounced around between vegan and vegetarian for the last few years (cheese was always my binge / trigger food since I was a kid, and my medical diet has whey at the moment), and I spent a couple years dieting while vegan. Since it sounds like you're just transitioning towards more of the whole foods thing recently, plus my bland medical diet is making me reminisce about all the great foods I haven't had in way too long, so I'll write this out more exhaustively. A lot of it might be stuff you already know.

I found a shake mix that is great, by Garden of Life. It's basically just dehydrated, powdered sprouts with a touch of cocoa powder on it. You definitely need to like your veggies to enjoy it, as the flavor of the sprouts bleeds through a little, but hey, that was always a plus to me. Great protein, no real junky ingredients, no added sugar, lots of protein, and a good amount of fiber. Drinking a shaker of that and you feel like you had a salad. I always keep a tub of that around the house. I often don't feel like eating breakfast, so I'd have a shake. If MFP said I wasn't meeting my macro goals, I'd have a shake. Only warning is that the texture is a little thicker than most, because it's got a lot of insoluble plant fiber.

For protein, I'm a huge fan of lentils (a legume). Look up daal recipes (Indian food) for a healthy, high-protein meal. Whenever you'd have a grain like rice, quinoa makes a great substitute. It's still carb-y, but it's twice the protein of any rice, and has a good amino acid profile. Also, don't underestimate the sheer amount of green veggies you can get in a day. I often would use a full bag of spinach in a soup or cooked down for one meal, and that's about 10g of protein in about 80 calories. Also, tofu and tempeh all the things. Just such a versatile food. You can add tofu to a shake to make it rich and creamy, you can make it into dessert, you can marinate it, pan cook it, grill it, throw it in soups (miso), etc. It'll taste like anything you do to it. General tso's tofu was a great from-scratch meal to make. Beans are pretty great too. Beans on toast is a very normal British breakfast.

If you're looking for good fats, avocados, nuts, seeds, etc. are great. Avocadoes are great on just about everything. I love throwing sesame seeds in to stir fry meals. Chia seeds are a wonderful addition. 1 oz is 5g protein, 9g good fats, and 12 g carb, but 10 of those are fiber grams. They work great in smoothies to make them really filling. If you've never had chia seeds before, they gel up in water. Cashews or peanuts are used in a number of great Thai recipes. Honestly, just some random nuts or seeds (pumpkin seeds are awesome) work great for this.

So some of these might seem like more calorie heavy foods than you want. That's why the shake is such a nice go-to when you need to fix a day that doesn't have much room left. It's pretty easy to fall into carb traps, so it's nice to get a goal protein in each meal.

My gym doesn't allow chalk. I use liquid grip, it works really well

My gym doesn't allow chalk but I have been using this gel called Liquid Grip that I found on Amazon. It's basically a chalky alcohol-based lotion that really helps keep my hands dry during workouts. Over the past two months I went from deadlifting ~380 with straps to hitting my PR of 425 without straps!

The previous videos posted about shifting your grip to your fingers are also incredibly helpful.

Here's a link if you're interested:
LIQUID GRIP 1.5oz by Liquid Grip http://www.amazon.com/dp/B009M3OEV2/ref=cm_sw_r_udp_awd_Tzyvtb1N3WH8A

Yeah, I use the small keychain bottle as well (although every gym I've been to has allowed it).

>>it's intimidating to the majority in the gym but using wraps apparently isn't

Sickening logic on his part. Moving hundreds of pounds in weight is okay as long as you don't use chalk!

I don't use chalk and I also use mixed grip. I am sure chalk would help but just have never brought any. They do have Liquid Grip, which I have used and it helps a bit. May be worth checking out...

But, the first rep is usually fine for me. If I am going for sets of five, the last couple are brutal.

I use this chalk. It works great. It has a fragrance though which might bother some people.

https://www.amazon.com/gp/aw/d/B009M3OEV2/ref=mp_s_a_1_3_a_it?qid=1465544234&sr=8-3&keywords=liquid+chalk&pi=SY200_QL40
I don't necessarily recommend this specific one, it's just the first one I found on amazon.
Liquid chalk is a very recommended alternative to chalk, it has the same effect on your hands just without the powdery mess.

Casein and whey

This is what I get:

http://smile.amazon.com/BulkSupplements-Protein-Powder-Isolate-Kilogram/dp/B00E7IODXQ?ie=UTF8&psc=1&redirect=true&ref_=oh_aui_detailpage_o04_s00

I have used some of their other products, but BulkSupplements seems to be pretty good. BulkSupplements Whey Protein Isolate.

I use Bulk Supplements Flavorless whey protein.

I drink ketochow for many of my meals, I mix a scoop of this in all my shakes and doesn't hurt the flavor any. https://www.amazon.com/gp/aw/d/B00E7IODXQ/ref=sxts1_a_it?ie=UTF8&qid=1474640850&sr=1

This is fine. It literally tastes like nothing.

Weird, I've been using this, and it's definitely bitter to me.

So I had a chance to look at Re-Power, and it has a similar amino acid profile to beef. All the extracts are pretty much garbage:

Chemical | Weight | %DV
---|---|---
Chicory Root (as Cichorium intybus Extract) & Rocket Plant (as Eruca sativa Extract) Blend| 500.00 mg|
Chinese Skullcap Root Extract (Scutellaria baicalensis) Catch Tree Bark Extract (Acacia catechu)| 62.50 mg|
Olive Leaf Extract (Olea europaea L.)(as Maslinic Acid)| 200.00 mg|
Olive Fruit Extract (Olea europaea L.)(as Hydroxytyrosol)| 50.00 mg|

Some do have studies done them but most results are nothing more than unremarkable in terms of use for fitness. Chicory root is a coffee substitute good for removing internal parasites. Rocket Plant is just arugula, so you might as well just eat it. Didn't see much studies on the benefits. Chinese skull cap seems to be a traditional Chinese remedy for various ailments with some conclusive evidence for efficacy but mostly it is a nootropic (smart drug). Cool but wholly unnecessary for this application. You'd be better off with Creatine as it is both a nootropic AND performance enhancer. Also, really cheap. I cannot find any info on even what a "Catch Tree" is so no conclusive data for what the extract might do. Olive Leaf/Fruit Extract seem to be super expensive antioxidants with anti-HIV properties. If you don't have HIV just drink Black coffee or tea or eat olives.

So, the good stuff in here seems to be Beta Alanine an Betaine, but Beta Alanine is cheap and Betaine is in beets (super cheap) or is made in your body from Choline (from eggs).

If you have any more questions please let me know. If you can't return these things then I guess just take them until they are gone, but definitely don't buy them again.

BulkSupplements Creatine Monohydrate 1kg - $0.09 per 5g serving

BulkSupplements Beta Alanine 500g - $0.15 per 4g serving

BulkSupplements Citrulline Malate 1kg - $0.27 per 8g serving.

Total in bulk - $0.51 per serving
Total with pre-made - $0.83 per serving

I'd say overall it's not bad, but it'll certainly be cheaper per serving to buy in bulk. And while it's refreshing to see more supplement companies not using proprietary blends and using effective doses I find it odd they decided to include creatine and beta alanine in a product marketed as a pre-workout, given these supplements are not timing dependent.

Also, unless you're doing a large volume of high rep work (15+ rep sets) you might not be getting much benefit from beta-alanine.

Creatine is, not all products that contain creatine are though. While it 'can be derived' from meat, it never is simply because it's far cheaper to synthesize it.

I use, http://www.amazon.com/BulkSupplements-Micronized-Creatine-Monohydrate-Kilogram/dp/B00E9M4XEE which (despite the weirdly worded description) is vegan.

Matters where you are based ? I just use Amazon https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE?th=1

One Kilo which would last you a long time.

does this come with a scoop? I've been buying bulk supplements creatine and there's no scoop and carrying a teaspon with me is annoying.

http://www.bulksupplements.com
That company, but I generally just buy through their Amazon page as I have prime and get free shipping. 19$ for a kilo of creatine (on their Amazon page: https://www.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_cp_apa_NM57ybC3W811G ) is hard to beat, and it's ultra fine, I barely even notice it mixed with water. Of the multiple brands of creatine I have tried, this is my favorite (and cheapest). As well, they will give you few samples for repeat purchases, I got 20 servings of 2:1 BCAAs (but you can choose from all like 200 of their items) for free after purchasing 3 kilos of creatine.

This might get buried, but i learned from reddit you can buy powdered caffeine very cheaply. Here is a highly reviewed 5 star product. Its $60 however for that you get the caffeine equiv of about 10,000 cups of coffee. (coffee has 95 mg of caffeine, round to 100mg, 1 kg = 1mil mg, so 10,000) so 5/10ths of a penny for the caffeine equiv of a cup of coffee in the long run. HOWEVER this looks great and cheap and you can add it to any drink/shake mixture in the world, but it can KILL you. Wiki has it as less than a tablespoon is lethal. Some calculators have it as 60tbs per kg so that means this product can kill people for the cost of a dollar. Holy shit thats cheap.

Bulk Supplements is less than 10 cents per 5g serving of pure creatine. That is more than 6 months worth for under twenty bucks. Mix it with whatever you want or just take it straight.

That X3 stuff is a 35 cents per 33g scoop serving with only 8g of creatine in it. You're paying a lot for a scoop of sugar with some creatine in it..

Amazon, over the years my boyfriend and I have just gone to bulk micronized creatine. Careful if you like caffeine because it is easy to OD on micronized caffeine. My boyfriend used to be a fan of Jack'd, but since that got stripped of ingredients neither one of us partake in amino acids.

I am also going to be trying out VitaCost for my next shipment of protein.

All the basics that help people stay regular. Eat a salad for lunch, the insoluble fiber will help with your constipation and as a benefit will keep your blood sugar stable and reduce your cravings for snacks in the afternoon.

You can try taking a probiotic, this is the one I'm using.

But you know what has seemed to really help eliminate my constipation problem, I mean totally eliminate it? Magnesium.

Not only are my poops no longer hard but they are many times actually soft. I recently decided I didn't like the direction my health was headed, got my blood work done and found I was pre-diabetic and had slight anemia. So I started hitting the gym nearly every day, eating way better, and supplementing. I did some research for supplements backed by science. The list I came up with was this:

Creatine Monohydrate

Magnesium (L-Threonate is supposedly better able to cross the blood-brain barrier)

Vitamin D3

Turmeric

Fish Oil

I've been taking all of this stuff for about two months now and between that, the better diet, and working out my energy levels are much higher, my strength is already improving a lot, and my poops are not hard anymore.

Right now I'm on a low dose of Suboxone, 2mg/day, so I'm sure that helps. After being on this drug for 11 years I'm a big believer in being on the lowest dose you can be comfortable on.

I don't want to get too off topic but this channel has been so helpful to me for to start improving my health that I'm going to link to the supplements video in case anyone else here finds it useful:

https://youtu.be/1U5W1pQjqmA

Good luck with your poop!

This is the one I get. https://www.amazon.com/gp/product/B00E9M4XEE/

You'll feel like fucking Scarface when you open the bag. Looks like a kilo of cocaine. Mix a rounded teaspoon a day into your protein, or a glass of water. Make sure you hydrate throughout the day.

I used to buy that one, but then I switched to this one from BulkSupplements. Way cheaper on Amazon and it's nowhere near as gritty as the ON stuff.

https://www.amazon.com/Orgain-Organic-Protein-Powder-Vanilla/dp/B00J074W7Q/ref=sr_1_1_a_it?ie=UTF8&qid=1483584281&sr=8-1&keywords=vegan%2Bprotein&th=1

You might like this option better just based off ingredients

I've been using this plant protein blend lately

Orgain Organic Plant Based Protein Powder, Sweet Vanilla Bean, 2.03 Pound, Packaging May Vary https://www.amazon.com/dp/B00J074W7Q?ref=yo_pop_ma_swf

http://www.amazon.com/Orgain-Organic-Protein-Plant-Based-Vanilla/dp/B00J074W7Q

Costco has the chocolate version of this for under $30. I love it.

For protein shakes I really like Orgain blended with a banana and some frozen strawberries and maybe some spinach. If you're looking to up your nutrient intake for your pregnancy you could get Vega instead but it's pricier. I also recommend a brown rice or quinoa bowl with peas, edamame, hummus, tofu, whatever tickles your fancy. Seitan has a weird texture, it's better when it's a side mixed with veggies or rice.

Do you have any dietary restrictions or a fixed budget for protein powder? I am mildly lactose intolerant, so I use a plant-based protein powder that doesn't contain any milk products. Orgain has served me quite well. It's made from pea protein (as opposed to the more popular whey) and both their chocolate and vanilla flavors are the tastiest protein powders I've ever had. They don't add any sugar and instead chose to sweeten with monk fruit sweetener. They aren't the cheapest brand out there, however they're not exorbitant

https://www.amazon.com/Orgain-Organic-Protein-Powder-Vanilla/dp/B00J074W7Q

I usually stick to a simple recipe: 2 scoops of protein powder (as directed), 1 to 2 cups of unsweetened almond milk (I use this as opposed to to yogurt. With the protein powder I think adding yogurt is kind of overkill), 1/2 cup of frozen pineapple, 1/2 frozen cherries (or any other fruit of your choice).

This keeps me full for hours (I drink it as a meal replacement for dinner, after workouts), but can be high in the calories with all the fruit. If you just stick to the powder and almond milk, it would make a good, filling, relatively low calorie breakfast.

I also work out, and over on r/fitness you'll find a ton of vegetarian lifters. They have some good info for vegetarians and vegans in their sidebar/wiki. If you don't find what you're looking for there, make a post and I guarantee someone will be able to answer you. There are plenty of vegetarians who lift.

Creatine is made by your body but also comes from meat. There's some evidence that not getting enough creatine can impair cognitive function, and vegetarians tend to have less creatine than our carnivorous brethren. That doesn't mean that we're all a bunch of dummies, but it might not hurt to take a creatine supplement, especially if you're lifting. Personally I do take creatine. As for protein, remember that your body can only process so much protein at one time, and once you go above that the returns diminish quickly. So eating more protein does not directly correlate to building more muscle. The actual amounts that you can process at once are not completely agreed upon, but I've read a few of the studies and it seems like anything above 20 grams in a single sitting is a waste. You can easily get that in a vegan protein powder. I love the brand I use:

https://www.amazon.com/gp/aw/d/B00J074W7Q/ref=mp_s_a_1_2_a_it?ie=UTF8&qid=1484769696&sr=8-2&keywords=protein%2Bpowder&th=1&psc=1

It's got a nice wheaty-vanilla flavor, and it's also very high in fiber. That second point is more important than it might sound. You don't know what it's like to have great poops until you've been getting the right amount of fiber. That Western diet I talked about earlier also tends to be fiber deficient because humans are supposed to be eating more plants than we do these days. This causes all sorts of gastrointestinal issues. Tell that to the next carnivore who gives you shit about "but humans are meant to eat meat! It's only natural!"

Edit: pun definitely intended.

Is this Protein powder decent for the price or is there a different one i should get?

Also, should i buy some fish oil?

this one is the one I use because it's pretty affordable.

I am lactose intolerant. This is the protein I am currently using

https://www.amazon.com/NOW-Protein-Natural-Unflavored-7-Pound/dp/B00JL6ZKFE

Why is your protein goal 85g/day? Protein intake should be calculated using lean body massage not total body weight. I use pea protein powder. It is very affordable and it's taste is pretty easy to disguise. You can get it in bulk on Amazon for $0.45 a serving: https://www.amazon.com/dp/B00JL6ZKFE/ref=cm_sw_r_cp_apa_88OCzbC5FXGJH

If you want a protein powder Now Pea Protein is cheap. $48 for seven pounds (96 servings) each serving is 24g of protein.

There ya go! Same exact one I buy. I'll caution though, it tastes kinda bad. However, if you mix a teaspoon of cinnamon (not cinnamon sugar) in with each scoop it tastes pretty good. I'll even use it to make pudding.

A scoop of this, two cups of defrosted berries, 1.5-2teaspoon of cinnamon, and 12 dates chopped up. Generous scoop of coco powder. Mix in just enough water to make it like a pudding. Boom.

https://www.amazon.com/NOW-Protein-Natural-Unflavored-7-Pound/dp/B00JL6ZKFE/ref=sr_1_5_s_it?s=hpc&ie=UTF8&qid=1526012451&sr=1-5&keywords=now+pea+protein+powder

This is what I use.

https://www.amazon.com/Isopure-Protein-Friendly-Unflavored-Packaging/dp/B00SCO8AA8

If you want to cut all the crap out, you're looking for an isolate powder. This won't be flavored nor will it be something you want to ingest on its own in any way. Add it to smoothies or drinks. Someone I know adds it to his morning coffee. The upside is the macros on it are excellent compared to flavored powders and if your body doesn't do well with sugar free options, this is the way to go.

Sorry for the crappy pic but I wasn't planning on posting this or taking a picture but they were so good I decided to share. The nug on the left is the protein isolate, the one on the right was just plain coconut flour since I was experimenting.

Ingredients:

• Chicken Tenders
  
• Unflavored Whey Protein Isolate I used this one
  
• 1 Egg
  
• 1tbs Heavy Cream
  
• Salt & Pepper
  
• Oil for frying
  
  Instructions:
  
  
  Cut up chicken tenders into 3 "nugget size" pieces.
  
  Beat the egg with a tablespoon of heavy cream.
  
  Mix the whey protein with the salt and pepper (add additional spices if you'd like, I also threw in a little garlic and onion powder but didn't measure)
  
  Dip the nugs in the egg, then in the protein, then into the oil. Cook until one side is brown then flip them. After the second side browns and the internal temp reaches 165F (might flip a few times to keep them from browning too much on one side) remove from the oil and place on a cooling rack.

I use Isopure Zero Carb. I've also seen people recommend Hoosier Hill Farm, but I haven't personally tried it. I think it's often cheaper, but it doesn't look like that's the case right now. I would order the Isopure again.

I should really work in more cheese especially as snacks. Thanks! I have no idea what protein powders are better than others. I've heard of that optimum gold standard stuff though. We use this Isopure one:
https://www.amazon.com/dp/B00SCO8AA8/ref=cm_sw_em_r_mt_dp_U_DpJwCbZM8WJTK

I still am not clear on the fat content of greek yogurt. I've been trying to find the ones with the least amount of sugar though. I don't mind a yogurt that isn't too sweet. I've gotten this "triple zero" one by dannon.

The only thing I can see that does not seem right is your breakfast.
You want to get 30g of protein in within 30 mins of waking up if possible.
3 eggs are ~18g.
I cannot do this using just food so I use a carb and sugar-free protein mixed with water.
http://www.amazon.com/Isopure-Protein-Isolate-Unflavored-Pound/dp/B00SCO8AA8/

I also had cellulite ALL. OVER. my upper thighs and bum, and it took about 3-4 months of lifting (4 leg/booty days per week) before my cellulite became no longer visible. You got this!

​

Also might I recommend this protein powder? It legit has 0 taste so I add it to anything, including spaghetti, soups, macaroni & cheese, oatmeal, etc. basically anything with a little liquid can be mixed with it without it tasting bad lol. Got tired of the flavored stuff because what you can add it to was so limited (basically all smoothies).

Isopure Whey Protein Isolate, Unflavored, 1 Pound (Packaging May Vary) https://www.amazon.com/dp/B00SCO8AA8/ref=cm_sw_r_cp_apa_J0fNzbF8MZMN0

This is what I ordered. Got the 1 pound to try it. I know people say it is flavorless but I completely disagree. It tastes like peroxide to me. I definitely have to mix it with other stuff. :)

That's a problem. Thank you for bringing this to my attention. I ended up getting this powder https://www.amazon.com/gp/aw/d/B00SCO8AA8/ and a $5 blender bottle. Hope this one is ok.

Forget protein only stuff. You need a full meal because that has vitamins, minerals, fiber, and all the protein you need. I drink this with fat free milk and a banana mixed in a blender. http://www.amazon.com/Garden-Life-Organic-Meal-Chocolate/dp/B007S6Y6VS/ref=sr_1_1?s=hpc&ie=UTF8&qid=1413684235&sr=1-1&keywords=meal+replacement Best meal there is cause its organic, no fillers and other crap. Cheaper on Amazon trust me. iHerb or Amazon for best deal.

I've been using this protein for years, it was way better 3 years ago before the company got bought by Nestle and the formula changed but it's still solid IMO

​

I use about 1tbsp Chia Seeds and 5g creatine (I just use a scoop that gives me about 5g, not worth the time to measure exactly)

​

If you sweat a lot and are prone to cramps / headaches from losing too many minerals, zinc and magnesium are good to supplement

​

I am not a qualified health professional though - this is just what works for me based on my own 5+ years of research & direct experience. Take it how you will

Raw Meal

I've been buying this stuff for almost a couple of years. http://www.amazon.com/Garden-Life-Organic-Chocolate-2-7lbs/dp/B007S6Y6VS I use a magic bullet in the morning to make a smoothie with 1scoop, almond milk, a banana, and some frozen berries. For lunch, I bring two scoops in a snack sized baggie, with the baggie right into a blender bottle. The perfect amount of water is the. 5 liter that you can buy by the case. I do this the five days a week I work, and eat normal meals for all the other ones. I save a ton of money vs eating out. I am hungry when I get home, but the nutrition is so complete that I usually don't have weird cravings. I work ten hour days. You could probably get through the other 4 hours with some cheap, sensible snacks.

This has been in my wish list for a while, haven't gotten brave enough to try it though.

I was where you're at and what I found helped A LOT was getting liquid chalk, something like this: https://www.amazon.ca/Liquidgrip-1-5oz-portions-1-5-ounce/dp/B009M3OEV2/ref=sr_1_1?s=hpc&ie=UTF8&qid=1509992383&sr=1-1&keywords=liquid+chalk

what I started doing was using double over-hand grip for all my warm up sets and then putting a little liquid chalk on my hands and using a mixed grip for my actual heavy sets. suddenly I could focus on form and lifting the weight instead of just trying to keep the bar from slipping out of my hands. my gym doesn't let you bring in chalk as far as I know so the liquid chalk is a less messy alternative. I didn't get the exact stuff in the link I put there but anything like that should be fine. plus, it's cheaper than straps and all that. hope this helps!

well that one includes a big refill bottle that will last you a long time.

you can start with this: http://www.amazon.com/Liquid-Grip-LG-LG15-LIQUID-1-5oz/dp/B009M3OEV2/ref=sr_1_3?s=hpc&ie=UTF8&qid=1412089718&sr=1-3&keywords=liquid+grip

Incredibly well. You rub it on like lotion or soap and the liquid evaporates leaving behind just the chalk on your hands. I use it every deadlift day, the tiny bottle lasted me about a month and a half.

Liquid chalk brah. http://www.amazon.com/Liquid-Grip-LG-LG15-LIQUID-1-5oz/dp/B009M3OEV2

I'm a little late but as a trainer AND a bartender this is one of the few times my experiences can help!

Where are you doing the KB swings? CrossFit, martial arts, gym?

I ask because I'm curious to know if you just started KB swings (and how you're being taught). They really shouldn't be tearing up your hands like that, but if you just started doing that then there is going to be a "break in" period where your hands are just going to "toughen up," literally.

Make sure you're not gripping the bell super tight, that will really destroy your hands. It should "float" lightly in your hands and the momentum will keep it from flying off. Remember kettlebell swings are a lower body and core workout. Your hands and arms are just ropes attaching it to your body and thus shouldn't be flexed or tense.

You can also experiment with your grip on the bell. It's uncommon but I've seen folks use a hook grip on kettlebells. If you're also doing Oly lifts you might as well practice this anyways.

If it's the kettlebell itself that's too rough you can use regular old athletic tape on the handle and remove it when you're done.

Depending on where you're at chalk will help out tremendously. As someone mentioned you can also use liquid chalk (if you don't make it I've used this before for deadlifts)

Make sure you keep your hands nice and moisturized after your workouts. It'll help the callouses heal and prevent future blisters.

Make sure you also show off your gains when you serve otherwise you might as well just quit. Like everything.

I use https://www.amazon.com/Liquid-Grip-LG-LG15-LIQUID-1-5oz/dp/B009M3OEV2/ref=sr_1_3_a_it?ie=UTF8&qid=1497293275&sr=8-3&keywords=liquid+chalk

only on DL's and only when above 315lbs. So far so good.

I have Liquid Grip and the stuff is awesome. Get the smallest thing you can because it will last you forever.

http://www.amazon.com/Liquid-Grip-LG-LG15-LIQUID-1-5oz/dp/B009M3OEV2

I think you forgot to link it but this is what I bought:

link


If you try it and like it, you can even make your own for a lot cheaper: Tutorial here

http://www.amazon.com/Liquid-Grip-LG-LG15-LIQUID-1-5oz/dp/B009M3OEV2/ref=cm_cr_pr_product_top

Depends on what she does - but if she lifts:

Liquid Grip

Squat Shoes

Microplates

Creatine - Incredibly cheap

Practical Programming - If she likes to read and if she wants to become more sophisticated with training programming

Foam rollers, water bottles, gym shorts\pants, etc. can be good too!

I've never tried it, but people in your situation swear by Liquid Grip.

As for when your calluses get big and scaly, I use one of those pedicure cheese-grater-looking things to smooth them out so they don't rip off during a workout.

Yes, but for Canada!

https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ/ref=sr_1_1_a_it?ie=UTF8&qid=1485387196&sr=8-1&keywords=bulk%2Bsupplements%2Bprotein&th=1

I just ordered the stuff last night so I can't speak from experience about it. Looks like it got good reviews from people though. There are some other brands that have a similar thing for unflavored ones.

https://www.amazon.com/Unflavored-Undenatured-California-Preservative-Instantly/dp/B00GXLFUUA/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1485387428&sr=1-3&keywords=promix%2Bprotein&th=1

I actually use bulk supplements protein. There's no flavor and nothing but whey in it. Here's the link

BulkSupplements CLEAN Whey Protein Powder Isolate 90% (1 Kilogram) https://www.amazon.com/dp/B00E7IODXQ/ref=cm_sw_r_cp_apa_Vu4GxbGJKY4RT

Anyone have any info on this?

BulkSupplements CLEAN Whey Protein Powder Isolate 90% http://www.amazon.com/dp/B00E7IODXQ/ref=cm_sw_r_an_am_at_ws_us?ie=UTF8

Edit: seems like its only 33 servings.... Not that good of a deal I guess

Not to shill, but I bought this a couple of weeks ago, and I've been pretty happy with it.

I've never bought an unflavored protein isolate before. No discernible flavor by itself, I've been mixing with milk to make a 'super milk' when I use it.

That's a rip off... Just buy bulk supplements 90% Whey isolate and add vanilla extract or cocoa.... https://www.amazon.com/BulkSupplements-Protein-Powder-Isolate-Kilogram/dp/B00E7IODXQ

I usually go with this

http://www.amazon.com/gp/product/B00E7IODXQ/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1
In fact I have to buy more anyway. I usually also get the creatine, and glutamine, but not sure what you need. Hope it helps

Also Bulk Supplements is 120 cal for 27g Protein at 25 to 30 buks per kilo.... very pure stuff... sniff sniff... trust meh
https://www.amazon.com/gp/product/B00E7IODXQ/ref=oh_aui_detailpage_o06_s00?ie=UTF8&psc=1

I live in the middle of nowhere and order Bulk Supplements Unflavored from Amazon.

FIFY: https://www.amazon.com/BulkSupplements-Micronized-Creatine-Monohydrate-Powder/dp/B00E9M4XEE/ref=sr_1_1_a_it?ie=UTF8&qid=1469128854&sr=8-1&keywords=bulk+creatine

Creatine Monohydrate Powder Micronized by BulkSupplements (1 kilogram) | 99.99% Pure High Performance Formula | Pre/Post Workout Bodybuilding/Crossfit Supplement https://www.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_cp_api_4bI.zbVARZ3BT

I get straight soy protein from Winco. It has a very mild flavor that I like, and can be bought for $5.5-$6.5 / lb. Note that your caloric intake is a bigger factor than your protein intake. Since you're really skinny, you'll have to eat significantly more than you're used to in order to gain muscle.

I'd also recommend creatine, which is a pretty standard supplement. It's around $20 for 200 servings

You should definitely take creatine. The best and cheapest you can get is from BulkSuppliments, you can get it on Amazon.

https://www.amazon.com/dp/B00E9M4XEE

In regards to casein, whey, etc. you only need them to fill in the holes in your protein macro. If you're already getting enough protein from food, then you don't need them at all.

With the exception of creatine, no, supplements don't make a significant difference. Whey/casein is not considered by many to be a supplement, but a food source.

I buy this: http://www.amazon.com/BulkSupplements-Micronized-Creatine-Monohydrate-Kilogram/dp/B00E9M4XEE/ref=sr_1_2?ie=UTF8&qid=1409336000&sr=8-2&keywords=creatine%
400 servings per 2.5 grams. I take 5 grams every day, this will last me over half a year for less than $20. Pretty good deal.

https://www.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_cp_apa_1tI2xbD7BD9EP bulk supplements creatine is pretty and cheap. Easy mixes in water

I got this from Amazon. 1KG for $18. Works fine for me, or roll with ON like everyone else is saying.

I don't know anything about that brand of creatine. I can tell you that the kind I am using mixes completely and does not have leave any byproduct or silt on the bottom of my shaker. I use at least 12oz of water to mix my stack.

http://www.amazon.com/BulkSupplements-Micronized-Creatine-Monohydrate-Kilogram/dp/B00E9M4XEE/

...you know, you can just buy a kilo of caffeine on Amazon for $19? It's on Prime, too...

Yea, it's much cheaper if you buy it in big quantities. This is the caffeine I get, and this is the creatine I get. You can get them in varying sizes, and the bigger quantity you buy, the cheaper it gets. But regardless of the quantity, it's massively cheaper than pre-packaged pre-workouts, and if you mix it with a powder that has a good amount of simple carbs (Gatorade, Lemonade, Tang, etc) you get a good performance boost from the added glycogen in your system during a workout, which is something that seems to have been lost somewhere along the line with pre-workouts (probably for companies to have a bigger profit margin=/)

Where are you? EU? US? ...?
I have good experience with whey unflavored from Jarrow whey and Creatine from BulkSupplements which I think should be the cheapest available creatine
Both are available on amazon.com

Cheap, well reviewed. Mixes really nice.

http://www.amazon.com/BulkSupplements-Micronized-Creatine-Monohydrate-Kilogram/dp/B00E9M4XEE/ref=sr_1_2?ie=UTF8&qid=1410396068&sr=8-2&keywords=creatine

Woah! 300 gram of creatine for $16? That's a ripoff.

Here's 1 kg for $19: http://www.amazon.com/BulkSupplements-Micronized-Creatine-Monohydrate-Kilogram/dp/B00E9M4XEE/ref=sr_1_2?s=hpc&ie=UTF8&qid=1419532553&sr=1-2&keywords=creatine

Don't buy the pills, buy in bulk by the kilogram. The stuff is tasteless and dissolves easily.

I get this: https://www.amazon.com/dp/B00E9M4XEE

Try Bulksupplements on amazon, they have pretty cheap Creatine.

18 Bucks for A Kilo

> creatine but have no idea which type.

Creatine monohydrate. Personally, I use this.

You really don't need other supplements but some sort of protein powder can make it easier to hit one's macros.

There's no reason to cycle or load creatine. Just take 5g of creatine monohydrate every day. Here's an example. Cheap, 200 servings. http://www.amazon.com/BulkSupplements-Micronized-Creatine-Monohydrate-Kilogram/dp/B00E9M4XEE/ref=sr_1_2?ie=UTF8&qid=1454104299&sr=8-2&keywords=allmax+creatine

Creatine is recommended for everyone: Creatine Monohydrate, 5 grams a day, every day. No loading phase (if you don't know what that is just ignore). Here is an example. It does not matter what time in the day you take it.

Like he said, Preworkout is just caffeine with a few other things thrown in. Coffee will likely be fine. I'd stick to coffee or caffeine tabs as a newb, but if you really want some go for it.

No, I usually buy my creatine through Smart Powders or on Amazon from Bulk Supplements. Plain old creatine monohydrate is going to be the same from any brand, so I go with what gives me the best deal. I currently am working my way through this right here. It is $20 for 2.2lbs of it, as opposed to $15 for ON's 1.3lbs of it. Just remember whatever brand you get, look for micronized!

Edit: Micronized creatine monohydrate has the consistency of powdered sugar, which is why it dissolves way better than the normal granules it usually comes in.

I use https://www.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_awd_Rt3-ub1WGW7BR and it works great for me

If it must be on Amazon, here you go.

That one will work. What you're lookin at is a micronized monohydrate creatine which from what I understand is just a finer powder so it is more soluble. It's supposed to be better for your intestinal tract.

Here's the one I bought which is similar to that ON one:

http://www.amazon.com/gp/aw/d/B00E9M4XEE/ref=mp_s_a_1_4?qid=1394668346&sr=8-4&pi=AC_SX110_SY165_QL70

http://www.amazon.com/gp/product/B00E9M4XEE?psc=1&redirect=true&ref_=oh_aui_detailpage_o09_s00

$18.50 with free shipping

Pea protein is getting popular as a substitute when you have a lot of restrictions in your diet. The first one is the most popular in vanilla but they do sell unflavored.

Been having this every morning for the last two weeks. It's pretty good...

Orgain Organic Protein Plant-Based Powder, Vanilla Bean

https://www.amazon.com/dp/B00J074W7Q

Is a plant-based protein powder such as Orgain as effective as using a whey-based powder like Optimum Nutrition? Any thoughts?

Could always try selling her on the "organic" stuff.

I like [Orgain] (https://www.amazon.com/dp/B00J074W7Q)

I honestly hated the Vega brand, I prefer orgain organics much more

https://www.amazon.com/Orgain-Organic-Protein-Plant-Based-Vanilla/dp/B00J074W7Q/ref=cm_cr_pr_sims_t?th=1&psc=1

https://www.amazon.com/Orgain-Organic-Protein-Powder-Vanilla/dp/B00J074W7Q/ref=sr_1_3_a_it?ie=UTF8&qid=1496261128&sr=8-3&keywords=orgain&th=1

Here you can get it for 12.56 a pound if you buy the 2 pound jar.

Edit: plus the fudge kind is cheaper and still tastes good imo.

I'm combined both this post and reply into next months order: Orgain Organic Protein Plant-Based Powder, Vanilla Bean, 2.03 Pound; I've only seen chocolate at Costco and leading up to big runs, I stop all caffeine intake, including chocolate (this way I can take caffeine just before/during the run).

Thanks op & Jackoco1!

I'm GF and have bad reactions to pure whey, so this is what I use post lifting and in smoothies in the morning. Orgain Organic Protein Plant-Based Powder, Vanilla Bean, 2.03 Pound https://www.amazon.com/dp/B00J074W7Q/ref=cm_sw_r_other_awd_H4-EwbF1STEY3

Like this one?

If yes, the follow up question is what flavor do you like?

I use a vegetable protein (Orgain) because it's lactose free... maybe try that instead?

You can certainly use protein powder, even if you're not a body builder, but they are pretty calorie dense so you'll want to be careful you're going over. One serving of just the powder has 150 calories and my strawberry banana shakes are about 600 calories.

This is the one I use.

/r/xxfitness is a good resource for general fitness related advice.

Orgain Organic protein plant based powder, sweet vanilla bean.

What is your protein goal (g/day)? And do you have any dietary restrictions (other than the nut thing)? I've finely worked up to 100 g/day with at least half of that coming from vegetarian sources. As for protein powder, I use a mixture of 2 scoops Orgain Vanilla and 2 TBS [chocolate peanut butter powder] (http://www.amazon.com/gp/product/B00JWVSS2A?psc=1&redirect=true&ref_=oh_aui_detailpage_o01_s00) mixed with 1 1/2 cups water. The taste and texture are fantastic.

https://www.amazon.com/gp/aw/d/B00J074W7Q/ref=ya_aw_od_pi?ie=UTF8&psc=1. this is the best, the taste is totally fine when mixed in with a shake. i just throw in frozen fruit, pineapple juice, coconut water, and the protein powder

Used to use ON, kept getting sick. Found a awesome plant based protein that mixes with a fork(always had to use a blender for whey proteins), feel 1000% better compared to ON..who knows why. https://www.amazon.com/gp/product/B00J074W7Q/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

Ones that I've found that have decent reviews and good "cost per pound":

• https://www.amazon.com/dp/B01HOPJAAE/ ($9.19/lb)
  
  
• https://www.amazon.com/dp/B00JL6ZKFE/ (If I wanted to go Pea Protein, $6.38/lb)
  
  
• https://www.amazon.com/dp/B00KCL1222/ (Less than a gram of carb, $11.38/lb)
  
  I just noticed that first two have numbers based on a 33g scoop instead of a 25g scoop of the last.
  
  I'm not opposed to Pea Protein if it mixes well, tastes decent and provides me enough actual protein. The price is certainly nice, $0.46 per shake for 96 shakes.

This is the one that I️ just recently bought. Works great with vanilla almond milk and is such a good deal



NOW Sports Pea Protein Natural Unflavored Powder,7-Pound https://www.amazon.com/dp/B00JL6ZKFE?ref=yo_pop_ma_swf

NOW Sports Pea Protein Natural Unflavored Powder,7-Pound https://www.amazon.com/dp/B00JL6ZKFE/ref=cm_sw_r_cp_apa_VtE-zbCBGT9QD

This is the cheapest per pound you'll find. Also, you probably don't need a protein powder. Fill in your diet with legumes and broccoli and you'll see on cronometer that you're definitely not lacking in protein. Eating high in protein right after a workout will be most efficient. Protein powder might help in some way maybe? I think that it's bioavailability goes up when you consume it like this, but I wouldn't consider it necessary.

beast burgers and pea protein.

• https://www.amazon.com/Beyond-Meat-Beast-Burger-Frozen/dp/B00TFXEUXG/ref=sr_1_1_a_f_it?ie=UTF8&qid=1517907590&sr=8-1&ppw=fresh&keywords=beast+burgers
  
• https://www.amazon.com/NOW-Protein-Natural-Unflavored-7-Pound/dp/B00JL6ZKFE/ref=sr_1_4_a_it?ie=UTF8&qid=1517907635&sr=8-4&keywords=pea%2Bprotein&th=1

I've used this brand before:

https://www.amazon.com/NOW-Protein-Natural-Unflavored-7-Pound/dp/B00JL6ZKFE/ref=sr_1_3_a_it?ie=UTF8&qid=1540404405&sr=8-3&keywords=pea%2Bprotein&th=1

24g protein, 1g carb, 120 calories.

A lot of people use protein shakes. Not just body builders.

Have you looked into pea protein? I switch between it and whey. It's cheaper than whey, is a complete protein, and has good BCAA numbers (not quite as good as whey, but it's up there.) There's been some recent research suggesting it's nearly as good as whey for protein synth., and in one study, there was an unexpected result that the pea protein population did slightly better (probably sample size in my estimation...). Anyway, on price alone, 3.175 kg for $43, and a 120kcal serving has 96kcal of protein. From my reckoning only milk protein isolate (meh on BCAA due to high casein content) and whey isolate (not concentrate) give more protein /kcal. I find it hard to believe that soy would be cheaper per gram of protein. I use NOW Pea Protein, but there are others. https://www.amazon.com/NOW-Protein-Natural-Unflavored-7-Pound/dp/B00JL6ZKFE/ref=sr_1_1_a_it?ie=UTF8&qid=1500553927&sr=8-1&keywords=now+pea+protein+7+lbs I'm not sure how that works out in Sweden price wise, but this product always works out cheaper than any other protein source I can find...eggs, milk, chicken, especially when you consider how much fat and/or carbs those other sources (soy too) deliver along with the protein. For what it's worth, whey in bulk is pretty cheap too. 2KG for roughly the same price as the pea protein in 3+kg.

This is what I buy. I don't go through enough to justify buying a 20kg bag.

Amazon

https://www.amazon.com/NOW-Protein-Natural-Unflavored-7-Pound/dp/B00JL6ZKFE/ref=sr_1_7_a_it?ie=UTF8&qid=1527104515&sr=8-7&keywords=pea+protein

I found this tub and it looks like a great deal. https://www.amazon.com/gp/aw/d/B00JL6ZKFE/ref=ox_sc_act_image_1?smid=A1O9I0PFIHK5TL&psc=1

But is there something you mean about an incomplete amino acid profile? I'd hate to buy 7 lbs of pea protein and find out it was missing something.

I have used this one:

https://www.amazon.com/gp/product/B00JL6ZKFE/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

but I switched back to Whey recently.

This recipe at https://www.certainlyketo.com/keto-pumpkin-swiss-roll/

Cake Ingredients

• ½ cup powdered erythritol We use this
  
• 2 Tbsp. unsalted butter softened
  
• ½ cup pumpkin puree
  
• 3 eggs
  
• 2 tsp. pumpkin pie spice
  
• 1 cup almond flour We use this
  
• 2 Tbsp. unflavored protein powder We use this
  
• 1 tsp. baking powder We use this
  
• 1 tsp. vanilla
  
• Filling Ingredients
  
• 1 ½ cups heavy cream
  
• 2 oz. cream cheese (softened)
  
• 2 Tbsp. unsalted butter (softened)
  
• 3 Tbsp. powdered erythritol We use this
  
  Instructions
  
  

1. Preheat oven to 350°F.
   
2. In a medium bowl, mix together softened butter and powdered erythritol until well blended and smooth.
   
3. Add pumpkin puree, eggs, and vanilla to butter mixture and blend well.
   
4. In a separate bowl, add almond flour, protein powder, and baking powder. Mix together with a fork to blend.
   
5. Add dry ingredients to wet ingredients and mix until well incorporated.
   
6. Line a cookie sheet with parchment paper and spray parchment paper with cooking spray.
   
7. Spread the cake batter across the entire cookie sheet evenly.
   
8. Tap the cookie sheet on the counter a couple times to get out any bubbles and to even the batter out. Put it on the middle rack of the oven.
   
9. Bake for 10-15 minutes. It will spring back a bit when touched and a toothpick comes out clean when inserted into the center of the cake.
   
10. When cake is done, let cool for 5 – 10 minutes. After it has cooled for a few minutes, roll the cake with the parchment paper, starting from the short end. Try to make sure that the roll is tight as you roll.
    
11. Leave on the counter to cool completely, at least 1 hour. Make the filling as the cake cools.
    
12. Filling Directions
    
13. Place softened butter and cream cheese in a medium bowl.
    
14. Beat butter and cream cheese together until smooth.
    
15. In another bowl, add heavy cream and beat until whipped cream.
    
16. Add the whipped cream to the butter and cream cheese mixture.
    
17. Add powdered erythritol and beat all together until smooth.
    
18. To Assemble
    
19. After the cake has cooled and the filling is made, unroll the cake gently so that it does not crack.
    
20. When completely unrolled, spread the filling over the whole cake, leaving a bit of space at the end without filling.
    
21. Roll the cake back up without the parchment paper. Make sure you keep it tight, but not too tight because the filling will spill out.
    
22. Wrap it in plastic wrap.
    
23. Place in the refrigerator for a couple hours to overnight to set.
    
24. Garnish with a dusting of powdered erythritol (optional).

Amazon has it, as well.

Isopure Zero Carb Unflavored Whey Isolate

I use Isopure Unflavored Whey in my oatmeal; when I'm soaking it overnight and then heating it up in the morning, I just add it to the rest of the dry ingredients (~1/2 scoop with 1/3c. oats plus other nuts/seeds and 2/3c. almond milk). When I'm making hot oatmeal, I mix it with a little almond milk then stir it in at the end.

For shakes, I drink EAS Chocolate Whey, which I think is super good! I've also had lots of terrible protein shake experiences and for whatever reason I really like this one. I'll usually do a scoop in 8oz. almond milk; my husband likes using dairy milk, which is also good.

Isopure Zero Carb, Keto Friendly Protein Powder, 100% Whey Protein Isolate, Unflavored, 1 Pound https://www.amazon.com/dp/B00SCO8AA8/ref=cm_sw_r_cp_apa_i_9SiZDbF0Y77H7

I just ordered this. It looks like they also have flavors that are limited to 5 ingredients. Sweeteners are monk fruit and stevia.

Isopure Zero Carb, Keto Friendly Protein Powder, 100% Whey Protein Isolate, Unflavored, 1 Pound https://www.amazon.com/dp/B00SCO8AA8/ref=cm_sw_r_fm_apa_i_LkhUDbNEWMAMV

Hey, I just wanted to comment with internet hugs and say I know what you're going through. I lost 10 lbs last year from "stress-starving" as I called it. Still working on getting it back.

I know it's hard to motivate yourself to do anything, but walking helps me. Just throw on sweats and go walk somewhere. Nowhere. Whatever. You'll work up an appetite pretty quickly.

Everyone else said protein shakes. They're the only reason I ever get a breakfast in me so I wholeheartedly agree. Your grocery store probably has pre-made shakes, but honestly homemade is so much better.

My go to recipe is: unsweetened almond milk, spinach (can't taste it), almond butter, frozen banana, a small handful of dark chocolate chips, and unflavored protein powder (I get this stuff). It looks disgusting but it's really easy on the tummy. It's only about 400 calories so it's not a meal replacement entirely, but it's a very good start, and it tastes like a banana split.

Also, this is gonna sound really stupid, but don't try to diet or anything at first. I had to learn that the hard way...

Good luck, friend!

I sub part of the almond flour with Oat fiber (not oat flour) and/or isopure powder https://www.amazon.com/gp/product/B00SCO8AA8/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1. The oat fiber and isopure have a fluffier consistancy. BUT, oat fiber dilutes flavor in my opinion.

Well, we make ours ourselves, it's not the premade ones. Most protein powders are full of crap/sugars/etc so we only use the plain unflavored unsweetened whey, which is actually quite hard to find in stores (we buy it online)

This is the one we use:
www.amazon.com/gp/product/B0015AQL1Q/

If you want just straight up pure whey I'd go with: http://amzn.com/B0015AQL1Q

Its not as tasty as other things, but that's because it has no additives. Ends up tasting kind of like dehydrated milk. I get it on Subscribe & Save and its even cheaper.

I suspect you may not be eating enough or replenishing electrolytes, but here's a basic run down of what I eat throughout the week. High carb, plant based diet.

Short Run Day (Less than 10 miles):

• Breakfast - 30g Wheat Square Cereal, 30g of Uncle Sams Bran Cereal, 14g Walnuts, 13g Milled Flax, Banana, 20g Golden Raisins, 6oz Almond Milk
  
• Lunch - 300g Brown Rice, Mixed Frozen Veggies
  
• Dinner - Whole Wheat Spaghetti with No Sodium Added Diced Tomatoes and Garlic, Spinach or Kale Salad with Avocado and Nutritional Yeast
  
  Mid Run Day (10-18 miles):
  
  
• Same as above, but I'll add in a snack of fruit or a Clif bar. Skratch or Gatorade if needed.
  
  Long Run Day (18+ miles):
  
  
• Two days out from a long run and up until the night before, I eat similar foods, but up the portion sizes.
  
• The day before I'll cut back on leafy greens, fat and protein. Basically, anything that might make me feel bloated.
  
• I do my long runs in the morning, so I like to get up 3 hours prior to the run and get some food in and give it some time to digest. Usually a whole wheat bagel with peanut butter and banana. I'll also drink an 8oz glass of Green Machine and another 8-12oz of water.
  
• During the run, I'll consume a handful of gels and some water.
  
• Post run, I try to get 15-20g of protein in within the first 20-30 minutes. Pea Protein and Brown Rice Protein are good vegan friendly alternatives to the whey based products. If I'm feeling lazy, I'll mix it in with some Green Machine, otherwise, I'll grab some Kale, Frozen Pineapple, Spirulina and Water and blend it all together.
  
• If you're feeling a little crummy afterwards try drinking a little bit of Coke. It's not exactly a health food, but it's got carbs, sugar and calories.
  

Vega is fucking expensive and is just a glorified mix of pea, rice, and hemp proteins. I buy pea (now $17.92) and rice (now $28.95) protein separately and mix them in my shakes. I don't bother with hemp because I get enough omega-3's elsewhere and since I'm on a cut right now it's not as calorie-effective as the other two.

Total cost for 5 lbs total = $46.87. I use 63 g/day, so it works out to last 36 days. That being said, I usually run out of the pea first (smaller container and I do a 33:30 pea:rice mix) so I am often cycling with them. If you can no longer get it at a special price for $25, this alternative is way cheaper than Vega retail and basically the same shit. Neither of these taste particularly good (Vega doesn't taste any better) so that's not really a huge issue. If you can, go for it, it's fine.

EDIT: I should mention that 63 g of powder = 52 g of protein the way I've mixed them (33:30 pea:rice). If you use less than that daily, the cost per day obviously decreases.

http://www.amazon.com/NOW-Foods-Pea-Protein-Powder/dp/B001DB4MFO/
http://www.amazon.com/NUTRIBIOTIC-VEGAN-RICE-PROTEIN-Vanilla/dp/B00014DLC4/

I buy NOW unflavored. Keep in mind that it is not a complete protein though so you don't want to use it as your primary protein source.

Here is a link for pea protein on Amazon. It isn't too expensive.
http://www.amazon.com/Now-Foods-Pea-Protein-Pound/dp/B001DB4MFO/ref=sr_1_1?ie=UTF8&qid=1419016901&sr=8-1&keywords=pea+protein

As mkenwort said, gelatin is easy to find, typically in the baking aisle or near the Jello, I'm guessing.

Heavy whipping cream is by the milk and doesn't cost too much. Cream cheese would probably work great and make a thicker consistency.

Pea protein! It's awesome!

http://www.amazon.com/Now-Foods-Pea-Protein-Pound/dp/B001DB4MFO/ref=sr_1_1?ie=UTF8&qid=1382633421&sr=8-1&keywords=pea+protein

Pea Protein is awesome!

There are other kinds of protein you can use that isn't mixed with chocolate, and soy in a protein powder shouldn't be a problem for acne. I used pea protein when I was trying to gain weight since the typical whey proteins made me break out, and I had great results. However, there is also rice protein and hemp protein I know of off the top of my head. this is what I used

You can get Rice or Pea protein, for ~$15 per 2 lbs. It is hard to find any protein cheaper than that unless you go Whey. As for proper food at least here in Sweden minced meat or frozen chicken is the cheapest choices I've found and then add rice or potatoes and some veg.

I use the Life Basic's Greens protein powder made of pea, rice, and hemp. If it's a bit too pricey, Now Food's Pea Protein is a pretty popular choice at half the price. As a personal suggestion, if you're going to add fruits, try granny smith apples. They have a lower sugar content than a lot of apples, so you don't over do sugars in your drink.

My best advice is to get "pure" protein powder - not the ones with all that added sugar, etc (check the ingredients). I'm vegetarian and am trying minimize dairy intake, so lately I've been using soy and pea. Personally I would not suggest rice protein, it had an awful grainy texture and made me gaseous (gross!)

Turkey (seasoned with whatever you like), throw some chicken in the slow cooker, top with salsa (or maybe not, cause onions, but maybe top with lemons/limes), let it cook,tupp it up, meals for days, scrambled eggs (no added liquids), old-fashioned oats (+ cinnamon (or cocoa powder), sweetener, flax seed), deli turkey sammiches (tomato, mustard, meat, and bread), steak +veggies ...

and what about Pea Protein Powder?
http://www.amazon.com/Now-Foods-Pea-Protein-Pound/dp/B001DB4MFO/ref=sr_1_2?s=hpc&ie=UTF8&qid=1426770604&sr=1-2&keywords=organic+pea+protein+powder

I wanted to get some feedback on this nutrition shake I came up with. I've been drinking it almost on a daily basis for about a year now. I usually have it for breakfast or after I workout. My goal was to make a high calorie, high protein meal that was low in sugar. Let me know what you think.


Summary:

Pea Protein: 1 scoop, 120 cal, 2g fat, 24g protein

Hemp Protein: 2tbsp, 70cal, 2.25g fat, 10g protein

MCT oil: 1.5Tbsp, 189cal, 21g fat

Peanut Butter: 3Tbsp, 270cal, 24g fat, 12g protein, 7.5g carbs

Whole Milk: 1.5cups, 154.5cal, 3.6g fat, 12g protein, 18g carbs

Rolled oats(uncooked): 1.5cup, 150cal, 23g carbs, 5g protein, 3g fat,

1Tbsp coco powder and 3 squirts of stevia for taste

Macros:

Protein: 63g

Fat: 34.9g

Carbs: 48.5g

Calories: 953.4



Pea Protein:

https://www.amazon.com/gp/product/B001DB4MFO/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Hemp Protein:

https://www.amazon.com/Manitoba-Harvest-Protein-protein-Serving/dp/B002CPVTH4/ref=pd_nav_hcs_rp_t_1?_encoding=UTF8&psc=1&refRID=6M2HFKEY9EWJB2C9EM9C

MCT oil:

https://www.amazon.com/gp/product/B00QL083S4/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1

Peanut Butter:

https://www.laurascudderspeanutbutter.com/product/natural-peanut-butter/smooth

You've got a few options: soy, rice, hemp, and pea.

I've found pea protein to be absolutely disgusting to the point of being intolerable, no matter what I tried to hide it with.

I used to use soy protein but after much research learned unfermented soy is not good for you, so I stopped that.

I love hemp and rice protein and Garden of Life RAW Meal. Check them out here:

• Garden of Life RAW Chocolate
  
• Nutribiotic Chocolate Brown Rice Protein
  
• Nutiva Hemp Protein
  
  I use a combination of all 3 of these with almond milk post-workout.

They're still a little hard to find, depending on where in the world you are, but hemp products are great. Hemp seeds seem expensive, but they have 10 grams of protein per 30 grams / about 3 tablespoons, so you only have to buy a pack every few weeks. They also make hemp milk and ice cream, though they're a little tougher to find, and hemp protein powder though it has almost the same protein as hulled hemp seeds, but has the weird powder texture.

These days, I get most of my protein from hemp, oats (steel cut), and cheese (parmesan has 11g/oz! ), mixed into everything I eat - sandwiches, pasta dishes, salads all get hemp and cheese - the oats are a bit of a nuisance cause you have to cook em, but they can go into most things too if you pre-cook or meal prep. Also try lentils if you're sick of beans (I've never really had a taste for beans, so I feel ya). Wholefoods and other earthy crunchy stores have lentil based pasta which sneaks extra protein into your carbs. Add some tomato sauce with hemp seeds and parmesan cheese, and you've got an easy 35-40g protein meal, with no beans. Don't forget nuts and other seeds and butters which can really pack a punch too - I've been on antibiotics lately, so my breakfast has been yogurt with dried fruit, hemp seeds, chocolate covered raisins, and nutty granola, starting the day with about 25-30g of protein.

Also, that nutrition data site has been GREAT for meeting my macros. I was copper and AC&E deficient when I first gave up meat, got really depressed, then found this site and have been able to figure out what I'm missing, and why I crave the weirdest shit. I'm not trying to build, and I'm a generally light eater (3 meals a day is TOUGH for me), but it doesn't take much effort to get >50g/protein in a day, now that I've been checking up on the content of what I eat, and shopping wisely. It would probably take a bit more effort, or maybe do the 5 smaller meals a day thing, to reach 85 but I'm sure you can do it.

Also, don't be so quick to knock foods you think have low protein - look them up. I've been pleasantly surprised to find higher than expected protein content in foods I would never have thought to have protein, like sun dried tomatoes. Don't think about getting all your protein in one place - it's easier for your intestines to aborb a higher percentage of the protein consumed from numerous sources, than trying to get it all from one meat source - apparently (according to my athletic trainer friends), only a relatively small portion of the intestines is even capable of absorbing protein from meat, while far more is able to absorb protein from plant and other sources, so you'll absorb a higher percentage of what you eat, eating plant based proteins than meat based. The figure I seem to recall is only about 30% of meat protein is absorbed, so... you can eat that 85 g of meat protein, but you're only gonna get 29g... But I'm no expert.

You can use a Keto friendly protein powder: https://www.amazon.com/Nutiva-Hemp-Protein-Powder-Organic/dp/B001JU81ZG/ref=sr_1_3_a_it?ie=UTF8&qid=1493426194&sr=8-3&keywords=hemp%2Bprotein%2Bpowder&th=1

If you make your own shakes from powder:

• pea: 15g protein per 19g serving
  
• hemp: 15g protein per 30g serving

Hemp protein, Brewer's Yeast, spirulina, beans, and nuts will be your new best friends.

I use Nutiva Hemp Protein powder in my smoothies. I like it because it doesn't have a super strong flavor, though you wouldn't know it from the smell of it lol. I usually throw in a couple of frozen bananas for texture, and then any combination of the following: flax meal, ground oats, peanut butter (I've found it's worth it to buy the natural, no-sugar-added kind), chia seeds, cocoa powder, almond, cashew, or soy milk, strawberries, spinach, blueberries, cranberries, etc.

The nice thing about smoothies is you can hide those greens in there and never be the wiser. Throw in a handful of spinach with your fruits and grains, and you can't even tell it's there!

EDIT because you want links: This is the protein powder I use, this is the flax meal I like (if you have Prime it's a PrimePantry option here), and this is my favorite brand of peanut butter - it's a lot cheaper at my local grocery, though.

Great giveaway! First of all, congratulations on choosing to get healthier! I'm sure you can't wait to be a slimmer you :D I'm also on a weightloss journey, so I'd love to share some tips that have been helping me along the way.

1. Do you like to cook? It can be really fun, rewarding, and cheaper than eating out! You really don't have to go crazy, either, but its all about knowing what goes exactly into your food! This obviously helps with MFP, too. Try doing things like replacing white sugar with a low calorie sweetener or natural sugar like agave or honey or coconut sugar. Also, instead of frying, try baking your foods! You'll be shocked by how many calories you save when you remove all the oil that frying requires. And if anyone tries to tell you that your dredged foods won't come out crispy, fie on them!! try breading with flour, then an egg mixture, and then into panko breadcrumbs. They're so crispy, and the flour and egg will keep them from coming off your food.
   
   
2. Exercise (duh). Everyone always does cardio when they try to lose weight, which is great and can burn a lot of calories, but you should also consider lifting weights. Okay, I know what you might be thinking, you don't want to bulk up. I PROMISE, you will not get bulky if you lift weights!! As a woman, it is almost impossible to get bulky and manly. What it does do, however, is build and tone your muscles. That way, when you lose the weight, you'll be nice and toned. A lot of people expect to lose weight and have this tight, toned body sitting underneath, but it doesn't work like that. Also, building muscle will increase your body's natural caloric burn at rest! Cool! Also, consider doing fun out-of-the-norm workouts every once in a while. Do some yoga. Sign up for kick boxing. Change it up a little every once in a while to keep it fresh and challenging.
   
   
3. Macros. Okay, some people track their macros, and they are SUPER intense about it, and that can be scary. You don't have to live like that. You don't have to obsess. However, MFP does have a nutrition bar that adds up all of the macros and vitamins and stuff you ate throughout the day, not just calories. Your goals are adjustable, and there are tons of different ratios that you could go for to help with your weight loss. I'm currently on a high protein kick, and I'm trying to cut down on carbs (my weakness!) but there are lots of ways to go about this. On that note,
   
   
4. Consider a protein powder! Most people try to cut fats or carbs out of their diet to lose weight, which means MORE PROTEINS! WOO!! Obviously you could eat things like beans and meat and nuts and soy, but protein powders are a great source too! If I may, I would recommend a plant-based protein powder (I currently use hemp protein because its natural and high in fiber, too). Animal based proteins such as whey and casein can give some people stomach problems like gas and bloating, and not everyone can eat soy proteins for health reasons. Hemp is a good plant-based to go for, but there is also rice, pea, and other blends.
   
   
5. To stay motivated, maybe make a point system. Example: for every week that you go without eating a bad-for-you or fattening food, you get a point. For each point, you can trade it in for a cheat food at the end of the month, or however long you saved up. I like to rank mine by the damage: a cookie costs 1 point, a slice of cake costs 3, and a fast food meal costs 8.
   
   
6. Remember to check yourself out! Soon you'll start to see the progress in your body, and that's the best motivation there is!
   
   You're awesome and you can TOTALLY do this. I hope some of these tips were helpful. Sorry the post was so long!
   
   Also, if you pick me, I really have my eye on that San Francisco set. Thanks for hosting!!

I've had my eye on some of the hemp powder on amazon for the past week or so. I think I'll head to Whole Foods this week and see if I can get a smaller pack to try it out before committing to a pound of it.

I've had a hell of a time trying to get enough protein. I feel like I can only do it if I eat nuts and seeds all day and it's really annoying.

Have you looked into eating for your blood type? Dairy, Coconut and cinnamon are no-nos for blood type O. I think and feel better when I follow the blood type guidelines.

I use flour alternates like ground almond or flaxseed or hi protein hemp powder. It is green and tastes like sunflower seeds. I get it from amazon - but beware when ordering, there is also hi fiber hemp powder too.

Caution with ground flax - it can be extremely constipating! Drink lots of water.

Hi pro hemp powder-

https://www.amazon.com/gp/aw/d/B001JU81ZG?psc=1&ref=yo_pop_mb_yo_pop_mb_pd_t2

When I have really felt the keto flu, I have taken Nuun electrolyte tablets which work well for me. I take the original ones which are <1g carbs per tablet (the newer ones are 4 g carbs per tablet and use Stevia instead of artificial sweeteners, and are certfied vegan). I don't take these everyday, only when I fail to consume enough electrolytes in my diet and start to really feel the effects.

When you start getting the killer CRAMPS on your feet or calf muscle - you need to start doing electrolytes. Sodium, potassium, magnesium.

I make homemade gatorade with regular salt + NOSALT (potassium chloride) mixed 50/50.Pick up a Calcium + Magnesium supplement and MOAR Potassium tabs.

Recipe:

Sugarfree drank mix. Anything from Rasberry tea to the ENERGY types with vitamins and stuff.

About 1/2 a teaspoon TOTAL of reg salt + NOSALT mixed. Balance the salty with the drank mix.

Take 1 Calcium tab + 2 Mags and 2-3 potassium with breakfast.

PROTIP; When you feel that nasty cramp in your calf, RAISE YOUR TOES UP . Stops it cold. Then drank some salt , mebbe some broth, whatever.

EASY WAY (but pricey for what it is): NUNN or similar brand Hydration tabs. Just plop one in your water bottle and go.

Nuun is another option.

Powerade Zero is almost no potassium or sodium. I've never had an issue with magnesium personally.

You can also mix your own rehydration mix, though I can't remember the proportions of salt to sodium citrate and potassium. I'd say it is somewhere around 3:3:1 salt/sodium citrate/potassium. You can use sodium bicarbonate instead of citrate, but I don't like the taste.

Here's a few brands:

https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-Supplement/dp/B005I6DA5S/

https://www.amazon.com/Original-Nuun-Active-Hydrating-Electrolyte/dp/B001QW1L72

https://www.amazon.com/LyteShow-Electrolyte-Concentrate-Rehydration-Magnesium/dp/B00EISFBYA

With the Gatorade, get the sugar free kind. The sugar in regular Gatorade can make the symptoms worse. Or better yet get some hydration tablets with no sugar (and no fake sugar). I used nuun tablets after retrieval:
http://www.amazon.com/Original-Nuun-Active-Hydrating-Electrolyte/dp/B001QW1L72

Congrats on the positive! I agree with the others - call the RE.

Awesome! Glad you're feeling better!

I ordered some Nuun tablets. I've heard they're incredibly helpful with salt/electrolyte deficits. They should arrive later today. Can't wait!

https://www.amazon.com/Original-Nuun-Active-Hydrating-Electrolyte/dp/B001QW1L72/ref=sr_1_1_a_it?ie=UTF8&qid=1465884284&sr=8-1&keywords=electrolyte+tablets

Thank you so much for the recommendation! This thing never came up when I was searching amazon for "sports drink mix." This looks like something I can really try out.

Do you usually get this one or is there a better priced one?

http://www.amazon.com/Nuun-Active-Hydration-Electrolyte-Enhanced/dp/B001QW1L72/ref=lh_ni_t?ie=UTF8&psc=1&smid=ATVPDKIKX0DER

48 tabs for 17 dollars seem very competitive price though IDK how much a tab makes.

November 15 and female

I was having a lot of trouble getting my electrolytes in, so I caved and bought Nuun electrolyte tablets. I frickin' love them -- they're delicious, 1g carbs & 8 kcal apiece, and have fixed the fatigue, muscle pains, depression, and headaches I was getting after my first week of keto this go-around.

Thanks! I already have a couple boxes of sugar-free Nuun so it would be easy for me to pop a couple of those on fasting days.

My Dr. told me that without having kidney disease or some similar issue that it's not even possible to develop hyperkalemia from food. Your kidneys will take care of excess potassium. With Spironolactone, the main thing to worry about is dehydration. Make sure to drink plenty of water but not too much water as that can lower your sodium. Keep something like nunn electrolyte tablets on hand for that. Also, pickles are awesome.

Mesh jacket, avoid black. I wore a Joe Rocket Phoenix in grey last summer, never got much above 43-ish, but 85-95% humidity is common here, I'd much rather have a few degrees hotter if it were dry. Sucks when you're stopped, sucks when you're going a bit less. White and/or silver would have been better than grey and black, but that's not exactly rocket surgery to figure out.

You're going to be pouring sweat, so hydration is a must. CamelBak it up, and get some electrolyte tabs to help keep your salt levels up. I like those because they're reasonably lightly flavored, and low on calories. I find em more refreshing than something like Gatorade.

• Mesh
  
• Light Colours
  
• CamelBak

I'm looking into going on a ~800mi tour at the end of August and I was just wondering how you performance was? Did you take and electrolyte supplements or eat on the saddle?

I was thinking of just taking jerky and almonds on the road with me for the times in between towns. I also worry about electrolytes cause I enjoy not dying (I found these which seem promising).

Any information would be wonderful, this is the post I have been waiting for, thanks! =D

[Nuun] (http://www.amazon.com/Nuun-Active-Hydration-Electrolyte-Enhanced/dp/B001QW1L72/ref=sr_1_1?s=hpc&ie=UTF8&qid=1426032291&sr=1-1&keywords=nuun) tablets. I mix them with [Mio] (http://www.amazon.com/Mio-Water-Enhancement-Liquid-Tangerine/dp/B00DRKMKM6/ref=sr_1_2?s=grocery&ie=UTF8&qid=1426032390&sr=1-2&keywords=Mio) for better flavor.

I started taking one of these before bed and right after waking up for the past 2 weeks and I believe I no longer feel thirsty like I did?

http://www.amazon.com/gp/product/B001QW1L72

Creatine is available (and usually way cheaper!) as a flavorless powder that dissolves into a glass of water, protein shake, or any other drink.

You can get fish oil in liquid form instead of capsules/chewables if that's easier.

Multivitamins are not even helpful for most people. Unless you're vegan, you almost certainly get plenty of glutamine from your diet and gain no benefit from supplementing. You should reexamine why you are taking these at all.

Take a look at this one from Amazon -

Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, 600g https://www.amazon.com/dp/B002DYIZEO/ref=cm_sw_r_cp_apa_1X7GAbV4CHWAC

Just get creatine monohydrate, any brand.

ON makes the top seller

creatine on amazon

if your worried about the price its $15 and will last you 4 months

Creatine + puberty is a pretty powerful combination, I remember friends in high school who started it and would gain like 20# over a summer. Not sure how much of that could be attributed to the creatine instead of the puberty, but the stuff seemed to work like magic for 15 & 16-year old meatheads.

Personally, I don't notice any effect from the stuff. No noticeable change in performance, bodyweight, or recovery, and zero side effects either (gas, bloating, diarrhea, etc). About the only thing it does to me is make thirstier in the morning.

Honestly, creatine is so cheap per serving that there's no reason not to experiment with it. Don't spring for anything fancy, get something like this and see where it takes you after 2 weeks. If you like it, keep taking it, if you don't, stop.

I feel like this is my 2nd time asking this but people keep telling me on different approaches about when and how much creatine to take.

My stats M/20/5'2" and 132 lbs

I'm just bought some a few Optimum Nutrition's creatine and they've yet to arrive. I'm currently planning on loading at 15g every other day half before and half after my workout for the first week. After the first week, I will be taking 5g again split before and after my workout.

My questions are:

1. Is the amount that I am planning on taking correct?
   
   
2. Does it really make a difference if I take half before/after workout? Or would it be the same if I just took it all at once? If it's the same, should I take it before or after working out?
   
   
3. I drink whey protein after every workout and from what I've read, creatine doesn't mix well with protein shakes. If I mixed it in with my shake, will it affect how much of the creatine I absorb?
   
   Thanks for reading. Please feel free to give additional suggestions :)

Optimum Nutrition is cheaper if you buy the 2kg container, and the plastic container is easier to deal with imo.

Found another brand (ON, the ones that make the Gold Standard whey which I've used and liked) http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1394662658&sr=8-1&keywords=creatine+monohydrate

Thoughts? Or if you know a better place to get it for cheap?

Also if you are trying to bulk do yourself a favor and pick up some of this http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1397192395&sr=8-1&keywords=creatine

I generally buy optimum nutrition, mainly because they sell it in bulk, and it mixes rather well with whatever protein powder I'm using at the time.

This is what I use, but mainly because you get a discount when you purchase ON Whey with it. http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1371760821&sr=8-1&keywords=on+creatine

Anything labeled as Creatine Monohydrate. Check the ingredients to make sure they aren't adding any other bullshit

I recommend getting a pull up bar (it's great for pull-ups, chin ups, push ups) and doing 3 sets of this workout, with pull ups added in. Starting out, you won't be able to do all the reps recommended, but just find what your limit is and do that. As you get stronger then you can increase. This regimen got me into pretty good shape before I recently started going to a gym and doing Wendler 5/3/1. And as /u/requires_distraction said, read up on /r/bodyweightfitness.

Edit: Also, diet is just as important as exercise. Make sure you're getting about 1g of protein for each pound of body mass, and you can calculate your approximate caloric needs here. I don't know how much detail you want to go into in tracking your diet, but using myfitnesspal to track macronutrients and calories has done wonders for me. Lastly, consider supplementing with creatine. It's a very cheap supplement (4 month supply for $16 on amazon), and has been proven to provide more energy during workouts (resulting in more productive workouts) with practically no side effects, other than the need for increased water consumption during the first week of loading.

Agree with the creatine powder suggestion, I've been using the powder ,with a cycling period, and its lasted me the whole program (on week 12 now). Here is a link:

http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1318595627&sr=8-1

http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&m=AN50ICBWVNTYF&s=generic&qid=1312434600&sr=1-1

creatine 2000g is also pretty low!

Thank you for your responses, I appreciate your continued explanation.

I've endured a long and difficult relationship with psychoactives. I first took DXM 7 years ago, and I have since run the gamut. Drug combinations, dosing methods, kitchen extractions, you name it-- I've done it. In other words, learned the hard way. I think this may be why I have such reverence for your approach. I am humbled by your thoughtfulness.

Note: this post is very, very long.

My method:

Preparation begins several days in advance. Like you, I have obligations that necessitate some schedule-shuffling. In many ways, this makes the experience feel more like a vacation; it's a special occasion, so I treat it like a holiday.

I abstain from alcohol and other drugs for at least 72 hours before the trip. As you mention, hydration is key to basic health, and this is a component of the days leading up to the trip. If I haven't been hydrating well, this is my chance to catch up.

I clean my environment fully. I dust, vacuum, mop, and sanitize my bedroom. I clear rubbish and generally tidy any areas I might enter around the time of the trip, such as the bathroom, kitchen, and living room.

I make sure to eat plenty of fiber, protein, and nutrient-rich foods like nuts, leafy green vegetables, and fish. If I can't get fish, I make sure I take a good amount of high quality fish or cod liver oil. I practice a high-fat, adequate-protein diet; basically, it's a modified ketonic diet. I usually take in 1-2 tbsp of cold-pressed extra virgin coconut oil once or twice a day both for its health benefits and for increased absorption of other chemicals. However, I skip this on DXM day, which I'll explain later. I have a wide range of supplements I take as well. These include micronized creatine, HMB, a multivitamin, and a number of nootropics. My nootropic stack varies depending on whether I have to work or not, but usually includes piracetam, aniracetam, ashwagandha; sometimes I add phenibut and/or phenylpiracetam.

The day before the trip, I exercise-- hard. I push myself to my absolute limits with calisthenics, weightlifting, and cardio. If I have the time for it, I will go for 2-3 hours split up throughout the day. I find that this accomplishes two things: 1) I achieve a deeper state of rest the night before and 2) I have considerably less anxiety about the trip. At night, I take ZMA. This contains a form of magnesium, but I've never had any issues with interactions. I'm pretty certain that the peak levels of magnesium occur sometime during the night, but I would recommend caution when using magnesium supplements within 24 hours of DXM use. As I have said many times before, every body is different and every brain is different. Your mileage may vary.

Ths is micronized creatine, and it does say that it is creatine monohydrate. I do believe that it is working, as some of my workouts seem to be going faster, I need less rest and whatnot.

As for my program, I'm not doing any set program of SS or SL, I have 3 days, Chest/Tri, Shoulders/Back/Bi, and Legs that I alternate, lifting 4x/week for about a year and a half now, but I only started taking creatine this spring.

Protein is necessary.

Protein supplements are not, IF you can get your protein needs from a standard diet. Protein powder is just easy food, so it is fine to take, but pointless if your diet is on point.

As for supplements, I'd suggest 5g of creatine mono daily. This is the best bang for your buck besides some powder sites

Roughly 10 cents a day I believe. PWO isn't necessary but ok, so long as you don't dive straight into the "fun" stuff. C4 is decent, NoXplode will make you shit your self, and optimum nutritions stuff put me to sleep.

So supplements are fine, just keep it simple, since the vast majority of legal options are snake oil.

Creatine

https://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO

Creatine

Protein

​

These are the two I use

> Additionally, what about important nutrients which are difficult to obtain from a vegan diet

Creatine. It exclusively comes from animal sources unless you take synthetic supplements. It's marketed towards bodybuilders but is also important to vegans/vegetarians. There are hundreds of studies confirming its safety and effectiveness. Cheap on Amazon. 5 g/day in a glass of water is all you need.

If you're willing to make small exceptions to your vegan diet for the sake of your health, you should take fish oil for omega-3. Vegan supplements claim to contain omega-3, but they contain ALA, which your body cannot process efficiently. The optimal source of omega-3 is EPA and DHA, which only come from fish.

Not sure on specific deals (why am I posting then?) but creatine is generally cheap as fuck anyway. Even something like this that's micronized (easier to dissolve) is only $15 for nearly 4 months worth, and it's cheaper if buy in bigger quantities. Others are even cheaper.

I came across the same article. I'm weary about it as well and will monitor closely.

Is chamomile a good substitute for passion flower. It seems they both contain the same compound called Apigenins

I already take ON creatine monohydrate 5mg daily.

https://www.amazon.com/Optimum-Nutrition-Micronized-Monohydrate-Unflavored/dp/B002DYIZEO/ref=mp_s_a_1_3?keywords=creatine&qid=1569710576&sr=8-3

This is the one I have always had and will always get.

Yup. As someone else pointed out, Optimum Nutrition uses Creapure and is micronized ($14.50 for 600g w/ amazon prime shipping), and this is the stuff I got most recently. It claims to be "ultra-micronized" or something and is even more fine than the ON stuff. It is almost like powdered sugar fine. I don't believe it is "Creapure", but at $15 for 800 grams and free shipping, I'm pleased so far.

I eat my breakfast before working out. Eggs, bacon, pork, a little salsa. That usually gives me a little kick. Helps me wake up too knowing there's some good food waiting for me (I make the food in advance so I don't have to cook so early.)

Afterwards I have a whey protein shake I got in bulk on Amazon. You could actually do the protien shake with a little [creatine powder]
(https://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=zg_bs_3773431_1?_encoding=UTF8&refRID=TFWW9YVQXZW3HAMASQ19&th=1) mixed in before working out. That's worked well for me too.

I'm not a fitness expert so take that with a grain of salt, but it's worked well for me and it's reasonably easy.

If it fits your macros and you're still eating at a deficit i dont see why more dairy would be a bad thing.

ON Micronized Creatine

I actually like optimum nutrition, it's what I use recommend. I've got good news for you to, compared to most supplements, creatine is cheap.

If you want the powder, go with this stuff
http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=as_li_tf_mfw?&linkCode=wey&tag=fuel0d3-20

and if you want capsules (they're 2.5 g a piece) go with these http://www.amazon.com/Optimum-Nutrition-Creatine-2500mg-Capsules/dp/B000GIQS0W/ref=as_li_tf_mfw?&linkCode=wey&tag=fuel0d3-20

I bought this last year.. Still going through it. Would that help?

Really?

http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1367540393&sr=8-1&keywords=ON+creatine

This is pretty cheap. $16.50 for 120 servings. Pretty cheap. What monohydrates are cheaper?

38M here, you most likely don't need to supplement testosterone. In fact there is no testosterone "supplement", there is either full testosterone replacement or nothing. As you get more active and lift more, not only will the DOMs go away, but your testosterone will naturally rise to accommodate your activity level. Also, don't forget about ibuprofen. It's a wonder drug.

Creatine does help, though. I like this stuff.

Optimum Nutrition Creatine Powder, Unflavored, 600g, 114 Servings

Should last you around half a year for 15$.

Optimum Nutrition has gotten a lot of positive reviews and a lot of my Crossfit buddies recommended it. I'm on Day 3 of loading (shifted from 15g to 10g based on this thread) and it's fine.

http://www.amazon.com/gp/product/B002DYIZEO/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Well I bought it from here:

https://www.amazon.com/gp/aw/d/B002DYIZEO/ref=yo_ii_img?ie=UTF8&psc=1

That's creatine powder and as far as I know you take that with the protein shake and with meals.
But maybe I'm wrong and I need to get some needles

Unless you really needed pill, you should consider the powder.. Much cheaper.http://www.amazon.com/gp/aw/d/B002DYIZEO/ref=mp_s_a_1_sc_1?qid=1418314812&sr=8-1-spell&pi=AC_SX110_SY165_QL70

Also look on examine.com for their creation article. It's all there.

Do some research on it first. Pretty much it puts more ATP and water in your muscles, so it's important to drink extra water. Heres a link for 120 servings for ~14$.

http://www.amazon.com/gp/product/B002DYIZEO/ref=oh_details_o00_s00_i01

this exactly. I took the 20mg all at once was that a mistake? I feel fine now to be clear. it was just 10-30 mins after I got an odd feeling. it passed in under 10 min.

I like this stuff with my breakfast and one for a postworkout shake. I know it's a little pricey, but it is great quality and tastes really good. I drink one of these every night before bed. Those are the only supplements I take besides a preworkout. I like this stuff for a preworkout but if you are just starting at the gym I'm not sure I'd recommend it. If you DO choose to take a preworkout right away, BE CAREFUL. If you take too much, or you take some and then decide not to work out, you will feel like shit for the rest of the day.

Ok, awesome. Is this the right english version? http://www.amazon.co.uk/Optimum-Nutrition-Standard-Protein-Chocolate/dp/B002DYIZH6/ref=sr_1_1?ie=UTF8&qid=1397884701&sr=8-1&keywords=optimum+nutrition+whey+protein

I'm not bothered about it being in a bag or not, but can you at least get a bag with the same amount that the tubs usually have?

Basically, this is what I was hoping to get once I had gotten a little extra money: https://www.amazon.co.uk/Optimum-Nutrition-Standard-Chocolate-Protein/dp/B002DYIZH6

If you can get anything from this website the same size as that, wither it's in a tub still or a bag, please let me know because it may be cheaper than this. Thanks! :)

You can get a 2lb container of Gold Standard Whey , which is a really popular brand for like $30. I am not sure what you consider cheap but this is a good brand.

https://www.amazon.com/OPTIMUM-NUTRITION-STANDARD-Protein-Chocolate/dp/B002DYIZH6/ref=mp_s_a_1_4?keywords=gold+whey+protein&qid=1562166435&s=gateway&sprefix=gold+whey&sr=8-4

I read all of the PMs, there's definitely some great info here! Thank you so much for taking the time to send that. I think either the problem might be 1) pistachios are too high in carbs and I shouldn't eat them and/or 2) the labels on the food I ate today didn't provide all the info needed to correctly calculate net carbs.

One big question i have is when a label says Carbs 3g but sugars 1g and doesn't list any other source of carbohydrates, what do you count? 1 or 3? See here for an example: https://www.amazon.com/OPTIMUM-NUTRITION-STANDARD-Protein-Chocolate/dp/B002DYIZH6?th=1

Thanks again!

Interesting read, I drink a chocolate protein shake with a blended banana and sometimes peanut butter when I'm done working out. The extra chocolate might be redundant for me?

As for the "fad" fitness. People gravitate towards them because they work for a startling number of people. Same reason everyone was doing the Atkins a few years back. It worked for a lot of people. Not everyone has the know-how or patience to sift through all the bad fitness advice and people would much rather have someone lay down the law for them and tell them what they need to do in a nice neat readable format sort of like our FAQ. I also find that the lifestyle change comes naturally when people get serious about any of the above programs.

https://www.amazon.in/Optimum-Nutrition-Standard-Protein-Powder/dp/B002DYIZH6/ref=sr_1_5?s=hpc&ie=UTF8&qid=1549372907&sr=1-5&keywords=whey+proteins

this is the product. Are you sure what you saying is?

https://www.amazon.in/Optimum-Nutrition-Standard-Protein-Powder/dp/B002DYIZH6?ref_=bl_dp_s_mw_3940394031

Aankh band kar ke le le. 100% original.

https://www.amazon.in/dp/B002DYIZH6/ref=cm_sw_r_other_apa_i_19.TBb2Y333EA
How's this as a whey isolate?

I use this stuff. I’ve not had an issue with it

Works with my weightlifting protein needs.

One thing that I do during the work week to save time is have protein shakes for breakfast and lunch. I use this protein powder because it is high in protein, low in carbs, and still relatively cheap. I'm not saying that you have to have protein shakes for breakfast or lunch, just consider it as a viable meal substitute that takes no time at all to ingest. I also tend to cook in bulk, so that when I do cook I have leftovers for a few days.

As far as food in the house goes, I basically ate all of my non keto food before starting keto. Whether or not having these foods in your house will be a problem is a matter of self control and will power. For me personally, having them in my apartment would be a deterrent. I buy most of my meat in bulk, freezing some if I am unable to cook it all at once. My friends don't eat keto, but I haven't had any problems finding a way to accommodate myself in social situations. I hope this helps!

Yep or amazon

Oh wow as if it's nutrition and supplement thursday on the one day I am looking to commit and switch to using supplements!

You gotta know, money's tight so want to get the protein I need on my heavier workout days at least without having to pay for it as the second half of the month is always tough.

I was 250lbs, now 180lbs. Switched to weight training at the start of the year while trying to keep up my cardio but want to lose that last bit of fat and figured supplements could help.

I've heard good things about this- http://www.amazon.co.uk/Optimum-Nutrition-Standard-Protein-Chocolate/dp/B002DYIZH6/ref=sr_1_1?ie=UTF8&qid=1426761079&sr=8-1&keywords=whey+protein

But not totally sure what it does, when to take it etc. Oh also- HOW to take it? Like what do you mix it with? Milk?

Also what's this casein night stuff?

I've had a good search but it tends to be people's results threads that show up, I just want some pointing in the right direction.

As I understand, that standard ratio for OHP:Bench:Squat:Deadlift is 2:3:4:5.

And although it's not in your brand, I highly suggest ON Double Rich Chocolate with milk. Fucking delicious. I get 200g of protein daily from these shakes.

Something like this?

Optimum Nutrition Gold Standard

https://www.amazon.com/gp/aw/d/B002DYIZH6/ref=mp_s_a_1_4_a_it?ie=UTF8&qid=1499959856&sr=8-4&keywords=optimum+nutrition+whey+protein

Hello! I come from r/weightroom to bring you the information you seek. A favorite over there is Optimum Nutrition 100% Whey Gold Standard. Many people, myself included, favor the Double Rich Chocolate flavor. It isn't super expensive as protein goes - a couple of folks below me have posted Body Fortress, which is $15 for a 2lb tub. ON is $20-25ish for a 2lb tub depending what flavor you get, and I've seen the prices on Amazon fluctuate a bit. The cheap Walmart stuff works fine, but I find ON tastes better.

Salt Sticks

Try taking electrolyte pills next time. I take them before and after i go running during hot days and they have reduced my headaches greatly, so I imaging they would work for golf too. https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-Supplement/dp/B002IY96B0/ref=sr_1_1?ie=UTF8&qid=1468479490&sr=8-1&keywords=saltstick

Salt tabs yo'. It's basically exactly what you're looking for: http://www.amazon.com/Saltstick-Electrolyte-Capsules-100-bottle/dp/B002IY96B0

SaltStick Caps

Try Salt Sticks. http://www.amazon.com/Saltstick-Electrolyte-Capsules-100-bottle/dp/B002IY96B0/ref=sr_1_1?ie=UTF8&qid=1412117793&sr=8-1&keywords=salt+sticks

Has anyone here tried SaltStick capsules?
http://www.saltstick.com

20$ per bottle of 100 on amazon.
http://www.amazon.com/Saltstick-Electrolyte-Capsules-100-bottle/dp/B002IY96B0/ref=sr_1_1?ie=UTF8&qid=1406502619&sr=8-1&keywords=Saltstick

Thinking of giving them a shot.

How do we feel about SaltStick caps?

https://www.amazon.com/dp/B002IY96B0/ref=cm_sw_r_other_apa_i_GCshDbWCAC0E1

Not sure how long you are planning to run, but SaltStick caps may be good for electrolytes https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-Supplement/dp/B002IY96B0/ref=sr_1_3?ie=UTF8&qid=1483455835&sr=8-3&keywords=salt+tablets And dates are an excellent fuel source for mid-run pick me up (and they are portable).

I have the same problem.. It sucks it is so scary. These have been life savers for me SaltStick Caps, Electrolyte Pills... https://www.amazon.com/dp/B002IY96B0?ref=ppx_pop_mob_ap_share

Saltstick

Sure. See the comments on this post: https://www.reddit.com/r/fasting/comments/bi71r7/need_advice_for_getting_in_electrolytes_easily/

I'll usually sprinkle salt in my water/tea/coffee for shorter fasts. I also take half a multivitamin and 1-2 of these salt stick caps: https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0/ref=sr_1_3

​

For my next fast I'm trying the "snake juice" recipe in the comments on that post. In my experience, fasting with salt/electrolytes is like a thousand times more comfortable than not. My first 36 hour fast I woke up at 5am trembling and with a racing heart. It really sucked. Dr. Boyfriend said it was probably electrolytes, so I started supplementing and looking into it, and it hasn't happened since.

I'm going to second the Salt Tablet recommendation. I used https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0/ref=sr_1_1_a_it?ie=UTF8&qid=1537439402&sr=8-1&keywords=saltstick+electrolyte+caps and it was night and day vs my previous mountain races (3xWintergreen Super where I ALWAYS cramped like crazy and I was 20lbs lighter and in better shape for the 2016 Wintergreen race). I had only minor cramping on a few downhills and zero on the death march or barbed wire in Killington.

Read this: https://www.amazon.com/Salt-Fix-Experts-Wrong-Eating/dp/0451496965/ref=sr_1_5?ie=UTF8&qid=1536239348&sr=8-5&keywords=salt+book

​

Then get these: https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0/ref=sr_1_3_a_it?ie=UTF8&qid=1536239395&sr=8-3&keywords=salt+sticks

​

Pop 2 two to three times per day (in general) and before and after every workout. They also sell a version with caffeine in it. I'll take 3 of those (solid dose of electrolytes) for 90mg of caffeine before a fasted morning workout. Makes a big difference.

​

As another poster said, measure your electrolyte intake daily and increase it until your symptoms go away (within reason). You should also make sure you are supplementing Mg... per Volek and Phinney. I've found that Mag64 2x per day prevents almost all cramping. I'll do a 30 day cycle and then drop it until I start to early signs of cramps and then restart (it is not cheap).

​

Good luck,

NB

Sorry, should have been more clear. I am taking this https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0/ref=sr_1_1?ie=UTF8&qid=1493614324&sr=8-1&keywords=salt+stick

I had this a few summers ago because of a medication that lowered my sodium intake. I ended up feeling a bit better after downing a bunch of Gatorade, and my parents found sodium/electrolyte tablets that I took for awhile that helped a lot. They were these brand and I would recommend them if you're looking for a way to get sodium without having to eat a lot of salt.

Edit: My symptoms cropped up in the summer/heat, and I was so dizzy 24/7 I couldn't stay awake, walk in a straight line, or basically function. We were out in the woods for the week and finally got touch with a doctor who said it could be a lack of electrolytes/sodium and to try to increase my intake. Drinking Gatorade/eating salty foods helped a little bit, but the sodium tablets helped SO much more.

Since I already spent $59 on the ketone supplement, can you help me figure out if the Calcium, Sodium and Magnesium are the same Calcium, Sodium and Magnesium in this electrolyte product I also have called Salt Sticks (which I know has been mentioned here before): https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0/ref=sr_1_3?ie=UTF8&qid=1505163748&sr=8-3&keywords=salt+sticks

For BHB Salt supplement, it says one single serving contains 77mg of Calcium, 768mg of Sodium, and 528mg of Magnesium.

When I took that recommended serving I did seem to have some gastrointestinal issues (gas and bloating), though it may have been related to two other things I was doing at the time too, so I'm not quite sure yet. But I'm weary of the BHB Salts, or at least in the recommended dosage.

I've been taking electrolyte pills in the morning or after sweating a lot. Maybe better than just saltwater?

That's what I assumed but wouldn't that show up in the urinalysis? What more can I do besides using lite salt on food and taking these a few times per day? I eat avocados too.

EDIT: I'm right in the normal range for Magnesium, Sodium, and Potassium according to the urine panel. Should those numbers look different on keto?

Pretty expensive for just salt ($20 on amazon).

I ride 50-68 miles as well on keto.

For electrolytes, I've been using SaltStick

I paid$22 and that listing is still up:
https://www.amazon.com/dp/B002IY96B0/ref=cm_sw_r_cp_api_i_g-dUDbXNPTM63

I tried making my own drink and it tasted like drinking the ocean and made me gag. It’s 100 tablets for $22, and I use 4/day when fasting, so that covers 25 fasting days. Oh yeah, TOTALLY worth it and is still an enormous net gain if you’re not eating. Also, no work to make it and I can carry a few in my pocket. What’s not to like?

I use salt stick and it's amazing. Haven't tried that brand but it looks to be about the same price.

Link to Amazon

salt sticks is what I see endurance athletes using

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I am a huge fan of them

I usually take Mag 64 or Mag Delay tablets and then add salt and lite salt to my food but if you want to take care of all of them at once you can get Salt Stick tablets. It gets expensive if you really on those exclusively but they're quite convenient.

Easy-to-swallow tablets.

Take em each morning/night with your multi-vitamin and fiber pills. Keep yer pipes real healthy.

Watered down Gatorade will not provide enough electrolytes, even in the endurance formula. Saltstick tabs have been working for me in hot weather for both training and racing.

With that being said, if you try tums and they work, then use those. I prefer not having to chew down chalky substance when I'm already hot, so the caplets are my preference...whatever works for you!

Well, electrolyte pills aren't "fuel" but it makes sure you don't screw that part up. Temp of 65 means you can probably get away with two bottles, but if you're not pissing clear or close to it then that's problem #1.

At a 65 temp, you're probably not in a monster UV area (southern US or lower, or Australia). If you are, and you're outside during like noonish for 5 hours, you could be getting a headache from that (some people do). Another random thing to watch out for, but it seems very unlikely here.

What do you crave when you get back home?

• Anything and everything: increase general food count on the ride; possibly electrolytes as well
  
• Chips, pasta, other salty things: increase electrolytes and maybe food
  
• Liquid things that aren't beer: increase water + electrolytes
  
• Water: Increase water
  
• Passing out tired: try to take it a little easier
  
• Nothing because you're nauseated: electrolytes, some water
  
• Beer: Looks like you got it right :)
  
  Lastly, I do Salt pills from Paceline because Paceline makes butt butter and that stuff is amazing. These are amazing too.