So, I have to start by apologizing for not getting to this sooner. About 100% of the comments on this site are spam (mostly penis pills and purses and fake air jordan’s if anyone is interested). So I mostly glance over the comments and delete them all. I thankfully caught this before deleting it.
Hey guys, So I do pretty well with my eating. I eat about 85% clean on a weekly basis. I stick mostly to the Paleo diet scheme and take fish oil, a multivitamin, and Osteo Bi-Flex on a daily basis. The issue I am having now is that I cant seem to get stronger. I am really looking to get stronger and build more lean muscle. It is quite disappointing when I can not Rx a WOD when heavy Oly lifts are involved. What are your recommendations as far as supplements are concerned? Do you recommend taking a whey protein post work out? How about a casein protein as a meal replacement? What about creatine, BCAAs, Citrulline, and Arginine? I have so many questions when it comes to maximum performance. Any help is greatly appreciated
Lots of questions in here and I’ll get them in line.
Robb Wolf has a funny rant about percentages of clean eating. So reading that made me laugh, but I get what you mean.
Not sure why you’d take Osteo Bi-Flex, I’d recommend dropping that and taking a Magnesium supplement at night and spending more quality time on mobility.
My biggest recommendation for this is a heavy supplement regime of squats. I know its kind of a dickhead answer, but there is nothing you can take (not even steroids) that will magically make you stronger. You need to focus on getting stronger first and training for strength. There are plenty of options, I have some hypertrophy and strength programs for sale (send me an email at firstname.lastname@example.org for info). There are also great books, like Mass Made Simple by Dan John, and several online strength and conditioning programs.
I think the best bang for your buck comes from the folks at Barbell Shrugged in their 6 week muscle gain challenge. They do a lot to coach you through the training and recovery to accomplish your goal.
As for supplements, seriously you need to fix your training first. Whey protein and eating until you are uncomfortably full is the best way to go. Creatine doesn’t hurt either, but don’t expect any powder (even illegal ones) to do anything for you if you are sticking with a Metcon heavy CrossFit program.
I love CrossFit, but if you have a glaring weakness a GPP program is not the fastest or most efficient way to resolve that problem.
If you are trying to get stronger, any of those supplements will help. But supplements won’t push the needle that much. If you’re lucky, you’ll get at most a 2% change from a supplement. However, 99.9% of every gain you will make will come from time under the bar doing big, heavy, complex movements.
Lastly, if you are trying to get stronger never replace a meal. That’s like trying to catch your breath by going underwater.