In Need of Help for Supplement Regimen

[krpt176]

Hello All,
I have been working out for quite a while and have some questions regarding supplements. I figure everyone here is an expert or close to and could lead me in the best direction.
I am an ectomorph and it is hard to gain weight. I have tried Pro-Score and Heavy Weght Gainer in the past. I am lactose intolerant to so I have to factor that in.
I wanted to know what is a good supplement regimen. I currently use 100% Whey and N-Large II. I tried Creatine about 5 years ago and stopped because it made me nervous, literally by making my hands shake and made me pee non-stop. I know now there are liquid creatines, pills, powders etc...and I am not very knowledgable about it.
What is a good regimen for implementing Creatine and protein and weight gainer etc...It would help if anyone can give me brands and usages (dosages and frequency) The guys at the GNC and health stores are not much help.
I also wanted to know if I should take a good multivitamin and a separate L-Glutamine or D-Ribose. I am not trying to compete but would like to try something to get some improvement. I feel stagnant lately. Thank you to anyone that can help me out.

[armorforsleep]

Speaking as a fellow ecto, have you tried making a diet plan and sticking with it? I was only 125 5'7 when I started (July) and after boosting my diet to 2500 calories from an unknown amount and sticking to this diet for the past 2 months, I have gained over 15 lbs.

I have only recently started using Whey (VP2) for the past couple weeks so I cannot yet vouch for its effectiveness. I will measure my weight next week which is when I conclude my first full workout cycle. I take a scoop of whey with 1% milk after I work out and another with my last meal of the day, but since you are lactose intolerant I suppose you can just mix with water. I have never taken Creatine (yet) so I cannot truthfully give you good strategies with it. However, I have read of ectos getting good results by mixing with water and drinking while they work out. Another serving after the workout along with whey.

[Cort]

I'd stick with creatine in powder form and take one or two 5g servings a day, with at least one being right after your workout...or first thing in the morning if you aren't going to be working out that day. If you take it try to get it with either some fruit juice, some smarties, or just some plain dextrose. While taking it make sure to stay hydrated w/ lots of water.

For a whey shake you can just mix it with water, if you have one of those portable hand held blenders they work great. If not you can just use a shaker cup, but the hand held blender mixes it better and isn't as big of a mess as a normal one.

To actually gain real mass though you'll need to eat enough. Could easily mean eating 2500-3500 calories a day in clean foods. Took me almost all year eating 3000+ daily to gain about 25 lbs and maintain an acceptable bf%.

[krpt176]

Thanks,

Any word on if it is better to have the protein before or after the work-out. I have heard both .

Take it post workout. Try vanilla whey, grapejuice, and creatine. Slam it down fast and you will be good to go!

[krpt176]

Awesome,

Thanks for your help everyone.