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A Future Lawyer’s Take On Supplements

Supplements are very effective, but before I give my recommendations, please note that your drive is the biggest tool in bettering your fitness and health. Fitness success requires personal goals, coupled with proper determination in achieving them. That determination means generally eating healthy and showing up at the gym. You can improve your TV settings by sitting on a couch, but a couch potato is still a couch potato. They do say, “abs are made in the kitchen, not the gym.”

So now it’s time to seek supplements. Supplements steer you towards your goals, such as building muscle, leaning out, bulking up, losing body fat, making the insides of your body happier, and yada yada yada. Supplements neither workout for you nor feed you all of your nutrients, BUT when used right supplements will GUIDE and ENHANCE your fitness ability. They are called SUPPLEMENTS because they help feed your body the necessary nutrients that you can not find in your daily diet. 

What supplements to buy is contingent on your goals. (Name your goal and Campus Protein sells a supplement for it). In simple terms, if you want to bulk up, mass gainers may help. If you want to lean out and get more shredded, a better supplement would be a leaner protein shake, such as whey.

Bear in mind here that while “J.D.” will follow my name in a year-ish (I hope), I’m not a Doctor nor Registered Dietician. I honestly cannot use great detail to discuss how every ingredient works, so research more if you’re concerned about something.

Here’s what I consider the core supplements, and then I’ll give one of my recent workouts at the end.

Whey Protein

 

Whey protein is the best hire for building muscle, as it’s the fastest digesting protein on the market. After the workout breaks down the muscles, protein builds them back up. Whey protein is best taken immediately post-workout (I’ve brought it in the shower many times) and also serves as a healthier snack, lacking the bad fats and carbs from shitty alternatives.

Buying protein powder is more convenient and economically smarter than getting protein from just food. Personally, 300 grams of protein per day is ideal for me, because my training burns away calories like it’s the Great Chicago Fire of 1871 (nearly 150 years since still too soon?). That would be dozens of dollars more spent on food, and life would suck carrying around several extra meals all day.

Cellucor Performance Whey is a stellar brand. It provides high protein, has barely any fat and carbs, and it’s extremely low in cholesterol and sodium, something that many cheaper brands are too high in. Two other brands worthwhile are Gold Standard Whey and Platinum Hydro Whey.

Whey Better Options

Whey Better Options

SIDE NOTE: Casein protein is a super slow digesting protein, so it’s a really good snack to fill you up between meals, or drink right before bed to feed your sleepy-self protein throughout the night. I buy Casein every other month or so, and it’s usually Gold Standard Casein.

ANOTHER SIDE NOTE: I don’t buy mass gainers because bulking up is not a priority. Cardio, endurance and stamina are my priorities. If you desire a mass gainer, check out Optimum Serious Mass.

Creatine

 

Creatine gives muscles energy. It increases activity in muscle cells that I cannot name, providing for better lifts and more muscle growth.  It’s insignificant with a strictly cardio regimen but is essential for muscle growth in weightlifting. Creatine has the most positive impact in a program that incorporates both lifting and cardio.

Creatine comes in many versions, so beware of what you buy. I dislike creatine monohydrate because of the bloatedness and puffy looks that come with it. Contrary, creatine HCL produces similar gains, while avoiding the adverse effects of monohydrate. Con-Crete is a great creatine HCL brand.

Con-Cret

Con-Cret

Pre-Workout

 

Pre-workouts are better than espresso shots and energy drinks when it comes to waking your ass up and getting you to the gym. In addition to the caffeine that several contain, the beta-alanine in most pre-workouts creates better pumps. Many pre-workouts contain creatine too but not enough to do shit.

Since I usually workout around 5AM, pre-workouts boost my energy at a time where I’m usually a bum. Reasonably priced and top quality, Campus Protein’s FUEL is a great deal. I’ve already gone through two tubs. Other brands well known to my warehouse are Cellucor C4 and USPlabs Jack3d.

CP FUEL

CP FUEL

BCAAs

BCAAs (Branched-Chain Amino Acids) take on the body maintenance role and are beneficial whether it’s before or after the workout, or any other time during the day. They improve how you take in protein, help you recover quicker and workout for longer periods, providing natural energy.

I often hear that BCAAs are the “building blocks of muscle” (something like that), and since taking them I believe it. I’ve noticed quicker recoveries and more gains in the lifting arena. Solid brands include USPlabs Modern BCAA and BSN Amino X.

Cellucor's Cor BCAA

Cellucor’s Cor BCAA

SIDE NOTE: Glutamine is also great for muscle recovery.

So if you’re looking for the core supplements, consider whey protein, creatine HCL, a pre-workout, and BCAAs. These supplements perform various tasks that will help you achieve your fitness goals and make you healthier overall, but they will NOT complete your goal for you.

Get the right drive in you first, buy some supplements, and then it’s all fun from there – LeanBerg

Twitter/Instagram ~ @lean_berg

Email ~ jordangreenberg32@gmail.com

PS: I promised a routine, so here’s one completely different than my usual ones:

Legs, Shoulders & Cardio

  • Bar ASS TO GRASS Back Squats
    • 5 total sets – 25, 10, 6, 4, 25 reps
    • Standing Dumbbell Arnold Press:
      • 5 total sets25, 5-8, 5-8, 5-8, 25 reps
      • 4 Round Superset
        • Standing Dumbbell Lat Raise 20, 10, 10, 20 reps
        • Dumbbell Upright Row (use two dumbbells together) 20, 10, 10, 20 reps
        • 4 Round Circuit:
          • Seated Calf Raise Plate Machine 12-20 reps (hold at least three seconds per rep)
          • Standing Dumbbell Calf Raise 10-15 reps
          • Dumbbell Shrugs Overhand and In Front Of You 20, 15, 12, 8 reps
          • Run 3-5 Miles (why the hell not?)

 

Before/After

Before/After

 

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Gym Bag Swag

Does it take you long to decide what to bring to the gym? Well in this blog, I’m going to talk about all of the essentials that you should throw into your gym bag, mostly for men (sorry ladies but I’m not sure I’m interested in what you throw into your gym bag (TMI)). Most of these things are items that you need besides your normal

THE GYM BAG

THE GYM BAG

essentials like tanks, shorts, sneakers, headphones, etc. You go to the gym to look and feel good, so why not bring that mentality into the locker room and beyond. I’m going to help you categorize your bag and include everything that you’ll need in order to feel refreshed and clean post workout and more.

Most gyms and health clubs already have towels, shampoo, conditioner and body wash available for you in the locker room, so you can count that out of your gym bag, unless your picky and prefer your own shower essentials, if so, feel free to throw them in your bag. You can go to any pharmacy and buy the travel size ones.

Gyms can be very dirty and filled with bacteria. People are constantly touching all of the equipment and god knows what else, so I like to throw in a bottle of purell or some kind of antibacterial wash. It’s important, especially during this time of year.

The next is a MUST! Let’s be real, you STINK when you’re all said and done. If you choose not to shower (gross) or even after your shower, spray yourself down with some body spray. You can go with the ever so popular Axe, or a brand of your choice. Just include it. You may or may not need it.

DUDE...you STINK

DUDE…YOU STINK

One of my favorite things that I include in my gym bag is hydrocolloid bandages for when I get blisters on my feet from running or on my hands. You can find them at any pharmacy and I promise you, they will be worth the $5.

You sweat a lot don’t you? Well sweat usually clogs pores and causes oily skin, which causes acne. Let’s prevent that acne. Go out and buy some pads or a cleanser (oil free) to remove all that dirt, oil and dead skin. Some people recommend Astringent toner pads (Men’s Health), but it really doesn’t matter all that much. Ask your dermatologist.

DEODORANT. Need I say more? Trust me. Before and after is more than enough. Don’t be shy.

Hair gel &/or a comb. I don’t usually put this in my bag because I go home after the gym, but if you go out after and want to prop up your hair, be my guest.

You don’t want warts on your feet, do you?

I didn’t think so. So do yourself a huge favor and pick up some cheap flip-flops. It will go a long way, I promise you that. They sell them for $10 at CVS. Don’t be gross.

Socks. It’s always a good idea to include an extra pair of socks just incase your current ones stink, or you loose them or they get wet. Your feet are very important, especially at the gym. Take care of them.

Plastic bags. Most gym have plastic bags available in the locker room, unless you belong to crappy gym, but just in case, throw a few cheap supermarket plastic bags in your bag. You don’t want your stinky, sweaty, wet clothes stinking up your bag, do you?

I also like to have a shaker, some protein and pre workout sample packets in my gym bag, just incase I forget or run out. It’s come in handy plenty of times.

Also, don’t forget to buy a lock. Most gyms don’t have locks for you, so that would suck if all your s*^t got stolen.

I also have a jump rope in my bag at all times. My gym doesn’t have them, so when it’s not crowded, I like to jump rope in-between sets on cardio and core days. It’s a great thing to have and it doesn’t take up that much room.

The bag itself is also very important. It needs to be comfortable and light but also big enough to fit everything. I have a puma bag that I bought at Equinox about 2 years ago. It’s great, but a little annoying because the strap sucks and it’s pretty uncomfortable. It does the job and fits everything. I recommend the lulu bags if you’re not strapped for cash. They are huge and very comfortable, but a bit pricey. But if you’re looking for something cheaper, you can go to any sporting goods store and pick up something sufficient.

Hope this helps. And if you think I’m missing anything, please hesitate to contact me because I probably don’t won’t wanna hear it.

Just kidding!

So, as I continue this trend, I want to share another amazing healthy recipe with you. I’ve been making this for the past 2 weeks and I love it.

I LOVE pancakes, especially syrup, and found an amazing recipe online for PROTEIN Pancakes. I put my own spin on it and it turned out amazing!

Here’s how I make it:

2 eggs (adds consistency)

2 egg whites

1 scoop of chocolate whey protein (Vanilla is good too)

1 scoop of cacao (Super food antioxidant that gives it a rich chocolate taste)

1 scoop of oats (Good carbs)

Pinch of cinnamon (Tigers hate cinnamon, they love pepper)

A few drops of skin milk to add some fluffiness (not a necessity)

You can then blend it all together or whisk away in a bowl. Whichever is more convenient for you.

When it’s all said and done, I like to add some greek yogurt and bananas to the top of my pancakes. I also use low sugar/carb grade a maple syrup that I got from whole foods. Now remember, its still pretty high in sugar (17 g per serving) so be gentle on it.

It’s a great breakfast and/or post workout meal. I make mine with about 40-50 grams of protein, not including the greek yogurt topping.

That’s enough. I’m starving now. Gonna go make me some pancakes!

Until next time…

Peace. Love. Protein @CP

@AndrewBrauny

The Brauny Take

The Brauny Take

 
3 Comments

Posted by on February 13, 2013 in The Brauny Take

 

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