Hi all. Looking to “make my own preworkout.” Really not too sure what to get. I was researching and saw that Citrulline Malate and L-Arginine will give a great pump. I was thinking of also getting Glutamine and beta-alanine. Please tell me if Im way off or if this sounds okay? To add I was thinking about getting a creatine mix like Con-cret and then whey for my pwo. Right now Im not currently taking any supplements. Also, for the pwo shake, I was thinking of adding in a banana and possibly oats to my whey. What else would you suggest?
L-carnitine, Citrulline Malate, L-Arginine, with BCAAs and Glutamine sounds pretty bad ass to me. maybe caffine if you want some stimulants
Awesome man. I haven’t been getting a pump recently. Maybe because I haven’t been eating the brown rice but you think this may get the job done? The pump is really what I’m chasing. Also as far as dosing what would you say. Everywhere I look I see different plans.
15-20 grams Whey Isolate (must be 100% whey Isolate, not a blend, and not a whey concentrate)
5 grams creatine (doesn’t effect workout, but you should take it, so why not now)
5 grams Leucine
Creatine Malate (not crucial, but if you want. I forget amount… 2 grams I believe)
Beta Alanine (not crucial, and it gives me jitters so I stopped). Beginners skip it.
Lots of water and ice in a shaker bottle. Sip this during your workout.
Basically, I looked at formulas for a Preworkout and copied the sure-thing ingredients (of which there are usually few). Many of the ingredients will be bullshit fillers, based on weak science (works on rats, etc). Whittle away the BS and keep the stuff that seems certain to do something, and you end up with a very short list.
You could switch from Whey Isolate to BCAA if you feel spendy, and you don’t think your drinks are expensive enough already. Probably won’t make a difference. Whey Isolate is nice because you can get it flavored, and it covers up the taste of everything else. Only 15-20 grams during the workout is plenty (depending on what scoop size they give you).
For postworkout, you could drink 40 grams of whey protein isolate within a half hour (no banana, no milk, just 100% whey isolate for fast absorbtion) then eat your largest meal of the day about an hour later. If it’s more like 2 hours later, you’re still okay. If your protein drink is more like an hour after your workout, you’re still okay. It’s not like the door slams shut if you can’t take your PWO drink at an exact time.
Since you aren’t taking ANY supplements, I recommend Whey Isolate, generic Creatine (plain) and generic Leucine (plain). Start basic. You don’t need to start taking a lot of stuff, go with the basics which get you 90% of the way there. The additional stuff is questionable and often expensive. Glutamine no. L-Aginine no. Root that grows on the shady side of Bavarian hilltop, no. Keep it basic.
[quote]BallinBoss wrote:
The pump is really what I’m chasing. [/quote]
1-2 tbsp Glycerin in water.
I’m currently taking: (2nd week)
7g citrulline malate,
3g beta alanine,
3g creatine monohydrate,
1g Acetyl L Carnitine, all mixed up with water
I may add L Tyrosine later
it tastes like vinegar
whey + banana + oats PWO sounds decent although others will argue oats are slow acting and not ideal PWO.
Okay thanks for the info. Maybe I’ll just go back to throwing dextrose in with my whey post workout. And im going to buy those supps today. Any suggestions?
[quote]K2000 wrote:
15-20 grams Whey Isolate (must be 100% whey Isolate, not a blend, and not a whey concentrate)
5 grams creatine (doesn’t effect workout, but you should take it, so why not now)
5 grams Leucine
Creatine Malate (not crucial, but if you want. I forget amount… 2 grams I believe)
Beta Alanine (not crucial, and it gives me jitters so I stopped). Beginners skip it.
Lots of water and ice in a shaker bottle. Sip this during your workout.
Basically, I looked at formulas for a Preworkout and copied the sure-thing ingredients (of which there are usually few). Many of the ingredients will be bullshit fillers, based on weak science (works on rats, etc). Whittle away the BS and keep the stuff that seems certain to do something, and you end up with a very short list.
You could switch from Whey Isolate to BCAA if you feel spendy, and you don’t think your drinks are expensive enough already. Probably won’t make a difference. Whey Isolate is nice because you can get it flavored, and it covers up the taste of everything else. Only 15-20 grams during the workout is plenty (depending on what scoop size they give you).
For postworkout, you could drink 40 grams of whey protein isolate within a half hour (no banana, no milk, just 100% whey isolate for fast absorbtion) then eat your largest meal of the day about an hour later. If it’s more like 2 hours later, you’re still okay. If your protein drink is more like an hour after your workout, you’re still okay. It’s not like the door slams shut if you can’t take your PWO drink at an exact time.
Since you aren’t taking ANY supplements, I recommend Whey Isolate, generic Creatine (plain) and generic Leucine (plain). Start basic. You don’t need to start taking a lot of stuff, go with the basics which get you 90% of the way there. The additional stuff is questionable and often expensive. Glutamine no. L-Aginine no. Root that grows on the shady side of Bavarian hilltop, no. Keep it basic.
[/quote]
Thanks man Ill definitely buy a few of those today. But when I first started lifting I thought supplements were a miracle pill. So I have basically tried everything. (assault, jack3d, white flood, 1mr, suppd) This time around, like you said, I want to cut down the unnecessary stuff and just get stuff that will help me.
[quote]redgladiator wrote:
I’m currently taking: (2nd week)
7g citrulline malate,
3g beta alanine,
3g creatine monohydrate,
1g Acetyl L Carnitine, all mixed up with water
I may add L Tyrosine later
it tastes like vinegar
whey + banana + oats PWO sounds decent although others will argue oats are slow acting and not ideal PWO.
[/quote]
Why Acetyl Carnitine and Tyrosine before workout?
I’m cheap. 12 ounces of water, 10 grams of bcaa’s and enough kool aid to make it tolerable. If you gotta take a bunch of stimulants or extreme pump 6,000 type shit you need to get 1, get healthy 2, get motivated. My .02
I usually eat two bananas and green tea
[quote]roon12 wrote:
[quote]BallinBoss wrote:
The pump is really what I’m chasing. [/quote]
1-2 tbsp Glycerin in water.[/quote]
I’m in the same boat as you OP. Realize it’s not the most important thing but w/e I like it.
Roon, is that all you take or with carbs too?
Why don’t you just buy a pre-workout supp? Much easier than taking all of these individual products. Im a big fan of glutamine, definitely notice better pumps and fuller muscles in general. arginine is useless really so dont bother with that. . With the citrulline, glutamine, and creatine that should be a great stack for pre- workout, then add in the extra leucine to your postworkout shake. this article talks about the role glutamine plays on cell volumization and how taking it prior to leucine primes the cell to absorb leucine something like 20 times faster, resulting in greater hydration and thereby anabolism.
Ceffeine is also something to consider. Numerous studies have been done showing an immediate increase in strength, even recovery. Supplementing with bcaas over the course of a month generally result in a 15-20 lb increase on major lifts depending on the test subjects used. You can get that in one workout with caffeine. Drinking a half serving of Spike or 1 tab of Spike will most certainly result in much more intense and focused workouts, maybe something to consider down the road and just on training days.
I like the Spike Shooters and Alpha GPC. ( To the guy who says you don’t need it, lol you must be in your 20’s, true you don’t really need any of this stuff, the point is optimization and getting the most out of the time you put in it. It all depends on genetics too. If your Nuerochemistry is naturally geared toward being more excitatory, than you probably don’ t need stimulants, if it’s naturally inhibitory, then just getting out of bed might be a chore let alone adding in gym time to work, school, kids, famiy etc.)
I always change it up every few months just to see how i respond and to give my body a break from certain things. Even with protein powders etc. Good luck…
[quote]MAF14 wrote:
[quote]roon12 wrote:
[quote]BallinBoss wrote:
The pump is really what I’m chasing. [/quote]
1-2 tbsp Glycerin in water.[/quote]
I’m in the same boat as you OP. Realize it’s not the most important thing but w/e I like it.
Roon, is that all you take or with carbs too?[/quote]
It doesn’t need carbs, just a lot of water. It allows the muscles to hold a lot more water, giving a huge pump. I don’t use it often but it is definitely something you can ‘feel’.
IMO glycerin coupled with a stimulant (caffeine or DMAA) and beta alanine for the ‘tingly’ effect is about as noticeable as a preworkout can get. Add some BCAA/leucine and creatine for actual effect, anything else is pretty much just window dressing.
[quote]roon12 wrote:
[quote]MAF14 wrote:
[quote]roon12 wrote:
[quote]BallinBoss wrote:
The pump is really what I’m chasing. [/quote]
1-2 tbsp Glycerin in water.[/quote]
I’m in the same boat as you OP. Realize it’s not the most important thing but w/e I like it.
Roon, is that all you take or with carbs too?[/quote]
It doesn’t need carbs, just a lot of water. It allows the muscles to hold a lot more water, giving a huge pump. I don’t use it often but it is definitely something you can ‘feel’.
IMO glycerin coupled with a stimulant (caffeine or DMAA) and beta alanine for the ‘tingly’ effect is about as noticeable as a preworkout can get. Add some BCAA/leucine and creatine for actual effect, anything else is pretty much just window dressing.[/quote]
Hmm this is really interesting to me. Can’t recall if i have ever heard of glycerin being used in this manner. Will def have to give it a shot. Thanks.
[quote]mathew260 wrote:
[quote]roon12 wrote:
[quote]MAF14 wrote:
[quote]roon12 wrote:
[quote]BallinBoss wrote:
The pump is really what I’m chasing. [/quote]
1-2 tbsp Glycerin in water.[/quote]
I’m in the same boat as you OP. Realize it’s not the most important thing but w/e I like it.
Roon, is that all you take or with carbs too?[/quote]
It doesn’t need carbs, just a lot of water. It allows the muscles to hold a lot more water, giving a huge pump. I don’t use it often but it is definitely something you can ‘feel’.
IMO glycerin coupled with a stimulant (caffeine or DMAA) and beta alanine for the ‘tingly’ effect is about as noticeable as a preworkout can get. Add some BCAA/leucine and creatine for actual effect, anything else is pretty much just window dressing.[/quote]
Hmm this is really interesting to me. Can’t recall if i have ever heard of glycerin being used in this manner. Will def have to give it a shot. Thanks.
[/quote]
Nice, give it a go and see how it affects you; 10g in about 1L water 50-60 mins pre workout.
It seems to be slightly more commonly used by fitness models etc to ‘dry out’ before a photoshoot, ie taken with only a minimal amount of water thus pulling any excess subcutaneous water into the muscle for the pump.
PAWPTARTZ
[quote]dnlcdstn wrote:
I’m cheap. 12 ounces of water, 10 grams of bcaa’s and enough kool aid to make it tolerable. If you gotta take a bunch of stimulants or extreme pump 6,000 type shit you need to get 1, get healthy 2, get motivated. My .02[/quote]
Same here, except I use 2-3 tblsp of honey in my water instead of kool-aid.
[quote]dnlcdstn wrote:
If you gotta take a bunch of stimulants or extreme pump 6,000 type shit you need to get 1, get healthy 2, get motivated. My .02[/quote]
There are plenty of healthy motivated people who take stimulants
[quote]dreadlocks1221 wrote:
[quote]redgladiator wrote:
I’m currently taking: (2nd week)
7g citrulline malate,
3g beta alanine,
3g creatine monohydrate,
1g Acetyl L Carnitine, all mixed up with water
I may add L Tyrosine later
it tastes like vinegar
whey + banana + oats PWO sounds decent although others will argue oats are slow acting and not ideal PWO.
[/quote]
Why Acetyl Carnitine and Tyrosine before workout?[/quote]
Cognition