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Muscle-Building Workout and Diet

in today’s video we talked about my top five supplements what’s going on guys this is paul Revelia from Pro Physique dot com and i’ve got a new video topic today kind of going backwards in my video topics and just looking at some of the basic questions and basic things that i have not put on my channel in the past and one of the most basic questions when you start getting into training and nutrition and recovery and you have some goals like putting on muscle losing body fat getting yourself into a better body composition one of the first questions that everyone asks is what supplements should i take well I’ve got some thoughts on the topic so let’s discuss them let’s just actually talk about what supplements are and what they are used for what often gets overlooked is the term supplement or supplementation this should not be taking the place of a good diet and nutrition program you see almost any good supplement is just going to fill in the gaps of things that could be or might be missing based on your lifestyle your nutrition or perhaps how hard training and because of that you don’t get what you need you should not start with supplements before you get into a good routine and you get your diet in order it will not replace it some supplements will make your nutrition habits a little easier and most of the supplements that I want to talk about today are going to improve through your ability to train and recall that’s where we get the biggest bang for our buck when it comes to supplements and you might be disappointed to know that there’s not that many supplements that i’m going to recommend today you see being around very smart people people that study supplements people that study the effects people that actually do research and my research I don’t mean going on google and typing in creating I mean going into a setting where you’re actually giving supplements and giving the placebo doing experiments during training doing testing and finding out what is efficacious and what is worthless that’s the type of research that I’m talking about I have friends that do this i have made a lot of connections over the last few years and so unfortunately the more i have learned the less faith I have had and supplements and so with that said if you’re not already bummed out let’s talk about my top five supplements that i recommend and I’ll go through them in no particular order I’m not going to give you a top five and five four three two one just gonna give you five supplements that i recommend also talked about a few others and that would also like to mention if you didn’t already know this I represent a supplement program called core nutritionals so does that mean this information is biased take it for what it’s worth do I care of you supplements i don’t care this isn’t about me telling you to do something or not do something this is about giving information and you can choose whether or not you want to invest money invest time and purchase supplements to use in your training program do i use supplements yes i do use supplements and I do believe in them and even if I was not associated with core nutritionals those are the supplements i would use I don’t want to get too deep off topic let’s just start with the five supplements i recommend and while alright guys so if our goal is to go in the gym and recover and build muscle and look better and feel better well nutrition is going to play a major role in that and one of the most difficult parts of nutrition is getting enough protein intake protein requires a lot of prep you have to cook it you have to store it and so wait protein is going to be the first supplement i recommend and it might not even be a supplement for some people some people might actually just consider it a food because whey protein is derived from milk and therefore it actually is a food but the way it’s prepared and put into a bottle so that it’s easy accessible for us we can just put it in some water shake it up and drink it that makes it very valuable see chicken and turkey in the poultry and meets that we use are going to be difficult to have access to unless you have gone to the store cooked it or purchased it and kept it refrigerated whey protein travels easy it’s easy to use and if you want to talk about caloric bang for your buck you’re not going to get anything better than whey protein here’s why when we talk about the quality of protein sources leucine content is a very important aspect some of the highest food with losing content such as egg whites chicken poultry is things like that have a lower loosing content than whey protein so we’re talking about highlighting content we’re also talking about very high protein content / calories most whey proteins are only going to have a grammar to of carbs and a grammar to a fat to go along with a 20 to 25 grams of protein now not everyone can consume whey protein depending on your digestive abilities so therefore you should experiment if whey protein is not good for you if a concentrate is not good for you then maybe you don’t use a blend maybe you use whey isolate there are options out there but for the first supplement that i recommend when you’re getting started with the nutrition plan is a whey protein the second supplement that I want to talk about is probably the most well-known supplement in the supplement world i still see stories in the news of how it’s the devil and shouldn’t be used but creatine monohydrate and that’s the only one I’m going to talk about not going to talk about the other options i believe the supplement industry realize that creatine monohydrate is very cheap and very easy to make and therefore they simply come out with new versions of it every couple months and profess that it digests better that it acts differently that’s fine if you want to use a different form of it that’s fine all of the research has been done on creatine monohydrate it’s very inexpensive and it’s a very effective i recommend for men to take five grams a day and for women to take three grams a day now how does creatine monohydrate work creatine saturates your muscle cells so when you hear people talk about a loading phase what they’re actually doing is they’re ingesting more creatine in a single day to saturate the muscles quicker yes this doesn’t work it does help saturate the muscles quicker but it only happens by a few days after you’ve been taking a maintenance dose for several days maybe a week you will have successfully saturated yourselves some people notice digestive distress when using the loading phase so it might be easier for you to do five grams a day and for females that are lighter body weight 3 grams a day and you’ll get all you need now creatine actually is in a lot of red meats and a lot of people choose not to eat red meat therefore if your diet is very low and red meat i would suggest you might try creating monohydrate I had a client last year vegetarian he started taking creatine monohydrate gain 526 pounds in a single week i’m sure he was a hyper responder he was a male bodybuilder you know close to 200 pounds and he got fantastic results from it can’t promise those kind of results for anybody else but simply the fact that he had probably no red meat is diet and he started supplementing with something now remember it was supplemented because it was missing from his diet so something to take into consideration the next supplement that I want to talk about might not even be thought of as a sports nutrition supplement you see a lot of us use it to get through our days we wake up and we have a cup of joe and then around lunchtime we have a couple diet sodas or some sodas and before we go to the gym we might have a monster caffeine is very powerful lots of positive research lots of research showing the benefits and so the third supplement that I want to talk about is caffeine and we can also pair that with a couple products so caffeine is highly used in pre workouts it’s also highly used in fat burners so let’s talk about those two categories because i don’t want to just tell you to use caffeine because we all know that has benefits pre workouts are no longer just about being stimulant punches to the face where you get this crazy buzz and your earlier crazy and then you have this huge crash the supplements that are out now the pre workouts in particular are fantastic that is because they have introduced a new type of pre-workout stimulant not just caffeine but nootropics nootropics actually work in conjunction with your brain and they allow you to have things like fatigue resistance improved focus mental clarity i myself notice a huge difference when i get to a low body fat level and I take a pre-workout which has some high-quality nootropics the benefit the true benefit that I see for supplements at this point in my life is the impact that they have on my day-to-day life my day-to-day performance in the gym by using a supplement like a pre-workout prior to training and getting a better training session perhaps you push through some pain barriers perhaps you get some extra volume over time that is going to equal a better physique a better result and that’s where the power of the pre-workout comes in it’s not magic that you take a pre-workout one day and it’s going to change your life no it’s consistently having better workouts so that is why i feel that the caffeine and the pre-workout and specifically the way that they create pre-workouts now so that you actually have a better experience while you’re in the gym now fat burner which would also contain a lot of stimulants like caffeine as well as some others you’re going to notice more of a buzz from that see fat burners are kind of design so that they increase their Genesis you might even notice you get some sweating going on basically the idea behind a fat burner that you can burn more fat with doing less that’s because it increases your body’s metabolism I don’t believe that’s the real benefit what I believe the benefit of a fat burner is is much like a pre-workout it allows you to get more out of your day you see when calories are low and body fat is low what tends to happen is we tend to reduce how much we move around we become more efficient we make excuses for not getting up off the count for not walking around the office for not playing with our kids whatever it will be you’ll notice when you have less energy you start to change your behaviors then you burn less calories throughout the day with a fat burner taken at the right times maybe in the morning maybe in the afternoon certainly not too late at night if you want to get to bed at a good time trapper will help us maintain more activity levels and that’s where I feel they have the most benefit I now the four supplement I want to talk about is something i never really used until I started competing and dying down for competitions to get to that ultra lean body fat level and that is branch chain amino acids you see branched-chain amino acids are made up of three amino acids leucine isoleucine and valine and the value of branched-chain amino acid is that a very low-calorie almost all you’re going to be able to extend muscle protein synthesis and i found a great benefit using these between meals you can get a similar response based on the research to a large dose of carbohydrates between meals so if you have a large protein meal and then a long space and another large protein meal you can extend muscle protein synthesis you do not want to increase large protein doses because you then get a refractory period whereas if you let the normal levels rise and fall you get a benefit well we can extend the rise of the protein synthesis with branch chain amino acids the last supplement I want to talk about is something that i have taken on and off for the last couple years and every time i take it i just noticed a benefit the first time i was introduced dias para casa there was a couple research studies that came out and of course they were sensationalize and it was made out to be the next great thing and it quickly disappeared but after using it i did notice a positive change and the most positive change that I noticed was just my overall well-being how good i felt i had this like positive mood all the time and my training was great and I don’t know if it was a result of my mood because my training was great for my training was great because i wasn’t a good move but i also noticed some other indicators of male hormone improvements such as increased libido i just noticed a denser look to my physique I noticed I was you know getting better pumps in the gym I had an overall better feeling i will take it for six to eight weeks at a time and i will time it specifically based on periods where i feel like it’s going to have the most benefit for me or my training is going to be really good where I’m dying down and I need a little extra boost with that said that’s our five supplements that i’m going to talk about today if you guys have comments or questions below or think what I’m saying is done let me know below i will reply to all you guys if you have other supplements you want to ask questions about their so many supplements out there there’s literally like hundreds but i don’t really worry about too much of that because when supplements really good it’s gonna get a lot of research it’s gonna get a lot of backing and there’s a new supplements coming out all the time to get included in pre workouts things like retain things like a guillotine you know so there are new things coming out coming from someone who used to run out and get every new muscletech product that promise 11 pounds in seven days and you know 15 pounds of lean body mass and 30 days and all these things i was the first to run out and buy those so nothing wrong with getting excited you know it even if it’s just a placebo effect of going to the store getting a supplement running to the gym doing your workout and feeling like maybe not workout was better because of that supplement I’m no problem with that in fact I get excited about new supplements now I would be remiss if i did it at least mentioned my sponsor in the supplements that they provide again you don’t have to purchase these supplements these are just i’m going to talk about the ones that I’m the most proud of and so let’s talk about the whey protein so we talked about whey protein this is called core probe I way they also have a core isolate the great thing about this supplement if you want to talk about fantastic fantastic macros 24 grams of protein for grams of carbs and two grams of fat and this is peanut butter ice cream and if you get the isolate there’s even less calories from non protein sources and the second one I mentioned was creatine monohydrate now this is simply creating monohydrate in pure form you don’t need anything else here is a container of Corey bc which is the branch chain of no acid product by core this is white passion peach this is my favorite along with the watermelon but there are many great flavors that come from corso getting the flavored amino acids are just going to be a much much more fun option but if you’re looking to save a little money you can get from core also the core commodity you can get just branched chain amino acid without the flavor it will save you some money but it will not save you your taste buds and then finally everyone’s favorite supplement is a pre-workout this is corey fury extreme this is strawberry colada this is a fantastic product that I use and I actually tried not to use sometimes just so it has that extra punch when I need it on days when I don’t feel my best or on days when I know I really want to go and crush two hours of training non-stop stay focused have lots of energy get a great pomp courtier extreme is what i use and what’s great about core is we also have a product called core pump you seek or pump is a pre-workout based product that gives you all the things like fatigue resistance and all the things that are going to improve your workout without any stimulants because sometimes we work out late at night and we still want to get the benefits of the supplements that allow us to train harder on train longer but we don’t want to be up to four in the morning and then the final product that i talked about today was d aspartic acid and the product bike or that contains that is called core test and i’m actually going to be starting that this week for another four to six weeks cycle maybe eight leading right up to the arnold because when i get to columbus I gotta train with doug miller and those are going to be some great intense workouts dog is a beast along with all the other guys at work it work it corny traditionals crazy uncle Karl Patrick me guys made Andrew party all you beasts cliff Wilson we’re going to have some fun calm yo hiyo time but that’s it for me today guys if you are interested in purchasing any of these supplements then please go to court officials dot-com i have a discount code for you it is Paul r20 also have some 100-dollar giveaways coming up when i reach the 10,000 subscribers mark so i’m going to be giving away for I believe for one hundred dollar gift certificates for nutritional products just because you guys have used my code and it’s given me a kick back instead of taking that money and keeping it and give it back to you all anyway guys have an awesome rest of your week i don’t think i’ve been doing a video tomorrow because I fly to LA and we are going to be at the la fit expo if you’re interested in seeing their common hangout and finally i will also be at the santa monica promenade on Friday january six at 8pm with my friend and client really hated and my friend and friend Lane normal we’re just gonna hang out outside starbucks the promenade shoot the breeze talk about anything you want to talk about i’ll probably end up taking a lot of pictures for you with lane and a lot of pictures for you with Emily anyway guys have an awesome rest your day and some great workouts

55 thoughts on “Top 5 Most Beneficial Supplements

  1. Coach, can woman take the test product, am a Latin woman with sexy curves, 5'9, did a mini bulk, but looking to do a " cut", doing muscle and fitness 4 week diet plan. Just need good supplements to give me that lean muscle yet staying sexy feminine look. Might do a show in Brooklyn this spring not sure. Any suggestions would be much appreciated. Muchas gracias por todo. Carmen

  2. Love your content Paul, you are so informational! I have a question: Is the D Aspartic Acid only beneficial for males and not females?

  3. How many grams BCAAs are beneficial? I've seen 2-1-1 BCAAs and also 4-1-1. I think it's the ratio of leucine to isoleucine and valine. No idea if more leucine is good or not though.

  4. Yeah I'm team always just considered whey protein food.

    Still haven't pulled the trigger on D-Aspartic acid. Based on what I've seen you typically don't want to be on it long-term, would you say that's correct?

    10,000 coming up soon man, probably within a week!!!

  5. "Or if you guys think what I'm saying is dumb.." LOL come on, Paul! You know we appreciate the information! Thanks for sharing the video

  6. I thought about starting to take creatine but if it makes you gain weight and hold more water as a woman I think that is counterintuitive to what I'm trying to achieve. Would it be visible or just make your muscle look fuller? Do the benefits of it out weigh this?

  7. Hey Paul, regarding D-Aspartic acid, I read in the muscle and strength pyramid site that new studies found it does not raise testosterone or caused changes in body composition, and later that it even lowered testosterone. Would you still recommend it? You can read about it in this link:

  8. Great video Paul. I've really been loving the Core line this prep. Plus all the flavors have been so on point lol!

  9. I recently started taking the preworkout Mesomorph by APS Nutrition. It has DMAA in it. I really like this preworkout. Good energy and strong focus.

  10. I tried that Core Pro peanut butter ice cream flavor.  The quality is top notch but I have to be honest, that flavor was horrible! It tasted nothing like peanut butter. I was so disappointed in the taste.I couldnt even finish the tub. I give it a 1 out of 5 on taste.

  11. Hi Paul, I like your honesty about supplements. When I first started, I wasted so much money on un necessary supplements but at the time I bought what people told me were the " must have's " but they weren't. I only take whey protein powder, BCAA's, a good multivitamin, fish oils, vitamin D and C and glutamine. I drink espresso as my pre workout and a few throughout the day.

  12. Hey Paul this isn't very on topic but I am doing a calorie increase today but I don't want to increase my protein much. (I've commented in the past) It's currently at 125 and I wouldn't want it to be anymore passed 140. Carbs currently at 250. If I do this increase I would like to keep my protein at 125, carbs at 344 and fat at 69. (20, 55, 25) Is that okay or no matter what should I increase my protein as I increase my carbs that much? I feel like my diet should consist of more than 20% protein as a bodybuilder, it's just I don't want stress on my kidneys as I already have constipation problems. I would love a second opinion of somebody who is very educated on the topic. Thank you for great content always!!!

  13. What about consuming a lot of fiber? Consuming a lot of fiber can affect my weight loss process? Will I get fat if I consume a lot fiber? When I say a lot is like 40 grams per day or more

  14. very cool that you put the discount code in at the end, thanks Paul…the studies I have seen on DAA delivered short term and minimal results..Other than the protein, creatine, joint product (called Fortify by Legion-others I don't bother with), some extra vitamin D, and quality multivitamin..nothing really out there that is worth it…makes sense on the BCAA application..have used it when training fasted on occasion…enjoying the regular content are churning out the videos! subtitles are cool when you want to watch the video muted

  15. so I have a question.. as a firm believer in flexible dieting, how do you feel about vegan bodybuilding/building muscle on a vegan diet. I know a lot of coaches believe in animal protein for muscular growth. thank you Paul!

  16. Paul you've been cranking out some very awesome content man! I've been watching them every night when I get home after training, keep it up!!

  17. Paul at what age would recommend males start taking supplements for hormone support such as D-Aspartic Acid you mentioned? I've generally understood that at my age, test levels are probably peaked, any point in supplementing anyways?

  18. Would there be any benefit to adding BCAA in MPS between meals in the offseason if you are taking in adequate protein in meals every three hours?

  19. I just started taking Creatine and my current goal is weight loss. Is taking Creatine only beneficial for building muscle and counter intuitive to fat loss or can it be beneficial for both? Thank you! I always learn so much watching your videos!

  20. hi Paul, thanks for the video! I currently take a Multivitamin and digestive enzymes. do you think these are beneficial? I am eating a good amount of veggies and fiber.

  21. Thank you for sharing your top 5 supplements to consider taking. I haven't considered creatine before but it is something that keeps coming up so might be worth a closer look to see how it might benefit me. Keep the great comment coming.

  22. When do you recommend taking Creatine Monohydrate, before or after a workout. There are many different ideas out there. Your recommendation would be much appreciated.

  23. Paul, looking for clarification regarding your comments on BCAA intake between meals. So if we were to intake the same amount of leucine from e.g. whey protein powder, dairy or meat between meals this would have a different effect on MPS when compared to ingesting BCAA's? many thanks Sam

  24. what are your thoughts about HMB? I recently tore my upper hamstring and heard that adding hmb 2 my supplements could help with reducing muscle loss during this rehab and Recovery time.

  25. Hey Paul. I really enjoy your videos man. Great info. I have a question. When you took/take D-Aspartic acid, did you also take any aromatase inhibitor or did your diet compensate for any excess estrogen ?

  26. Do you recommend D Aspartic Acid for men only? I know it's a naturally-occuring amino acid, but it seems like the substance is geared towards men in general?

  27. Hey Paul! How much BCAA do you recommend per serving or per day… specifically a bikini competitor? I see a wide range from 2.5g to 10g per serving. Always appreciate your expertise 🙂

  28. Saying a “preworkout” is a top supplement is completely meaningless. Pre workout is not a supplement it is a mix of supplements and each one is different. What should we look for in a preworkout? Citrulline? Beta alanine? B12? How much of each. What is useful and what is filler. That would have been useful information.

  29. Hi Paul, great video. What is your take on creatine and hair loss . I am 40 years old and my hair is thinning. Does use of creatine speed up the hair loss or no? Thanx

  30. Mass gainers work better when doing heavier & intense training… a mass gainer with bcca …then your good… creatine is good for performance.. but not to improve your physique….. mass gainer with bcca init & a nitric oxide pre workout but no caffeine…. ..

  31. One scoop of pre workout per 6 ounces of water 30 minutes prior and and scoop of whey per 8 ounces of water intake during workout that's all I take but I'll add creatine to it thanks

  32. Hey Paul good informational videos. What would you think about l carnitine for fat loss along with proper diet and exercise.

  33. I know this is an old video, but I have adrenal issues and a doc check up next week. Paul, would you recommend I discuss neutropics with my doctor? You mentioned it helps protect against fatigue?

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