All you actually need is a 1 tsp of Creatine monohydrate before your workout. Post workout make a smoothie with 100% Whey Isolate which will give you all the amino acids that your body needs to build mass.  It looks expensive, but when you break it down by "per serving" it really isn't.  Then make sure you eat a meal later with high quality protein.  I was well bulked and highly athletic up though my 50s. 

But if you want you can spend a whole lot of money on fancy powders for this, that, and the other, but unless you're a world class competitive athlete, I don't see the point.  But it does make the supplement market a whole lot of money, a big chuck they spend on advertising convincing you that you "gotta have them."  Imho - you don't.  Creatine. Whey. Food.  You're good.

6 minutes ago, Harrisfan said:

If you sit on the sofa correct but if you exercise a lot it helps. Of course you could blend up 7 things from the supermarket its similar but a hassle. Some fruit shake stands are good. Others have fake syrup. A 400g workout powder is great to travel with. Gives you energy plus better erections. No downside and its cheap in the west.

The entire idea about working out is mind over matter. Apply yourself, exercise determination and you’ll be much stronger on the other side. 

2 minutes ago, connda said:

All you actually need is a 1 tsp of Creatine monohydrate before your workout.

Eat a steak instead, it has loads of energy and high quality protein.

3 minutes ago, Harrisfan said:

Voost energy tablets are pretty good. Dissolve in water. Instant energy.

 

Food takes time to digest and energy comes later.

 

 

When it comes to carbs and energy, better to keep it steady through your meals. Coffe, energy drinks or tablets, gives you a spike, and then you crash either during your exercise or after. Banana and coconut water is my best two natural supplements if you can call it supplements at all, since it is part of the daily macros to give sustainability throughout the whole day. Of course you need a lot of clean water throughout the day as well, and for many that is not easy to make sure to stay hydrated enough without losing to much electrolytes when exercising in the heat. 

 

Have to make sure your kidneys are optimal to

6 minutes ago, novacova said:

The entire idea about working out is mind over matter. Apply yourself, exercise determination and you’ll be much stronger on the other side. 

Ok Arnold.

18 minutes ago, novacova said:

 

You don’t need any of it, it’s just sales gimmicks. Food has everything needed. 

Tell me about your training regime, and why you think I do not need whey protein powder supplement? 

 

Will be interesting to know, especially when you counting the calories needed and you want to stay around 15-17% body fat. 

3 minutes ago, Hummin said:

When it comes to carbs and energy, better to keep it steady through your meals. Coffe, energy drinks or tablets, gives you a spike, and then you crash either during your exercise or after. Banana and coconut water is my best two natural supplements if you can call it supplements at all, since it is part of the daily macros to give sustainability throughout the whole day. Of course you need a lot of clean water throughout the day as well, and for many that is not easy to make sure to stay hydrated enough without losing to much electrolytes when exercising in the heat. 

 

Have to make sure your kidneys are optimal to

Coconut water is expensive. Bananas are ok.

2 minutes ago, Harrisfan said:

Coconut water is expensive. Bananas are ok.

You buy coconuts at marked for 20 - 30 baht each depending on season and how many you buy. The coconut fat is nice snack to if you dries it, or eat it fresh. 

2 minutes ago, Hummin said:

You buy coconuts at marked for 20 - 30 baht each depending on season and how many you buy. The coconut fat is nice snack to if you dries it, or eat it fresh. 

1 coconut contains very little water. A voost tablet you can dissolve in a water bottle and take it with you. $7 for 20 tablets which is 140 baht. Voost Zinc is a good one. 

Just now, Harrisfan said:

1 coconut contains very little water. A voost tablet you can dissolve in a water bottle and take it with you. $7 for 20 tablets which is 140 baht. Voost Zinc is a good one. 

 

Fair enough, I love coconut water, and we do have a few trees our self, so very convinient for us, same goes for fresh bananas 

Since the 1950’s beef liver has been known to support incredible stamina. It was first discovered in an experiment involving rats swimming in a barrel. Where the liver-fed rats literally outlasted the patience of the experimenters, swimming for 2 hours without drowning. Unfortunately, their compatriots who were either fasted or fed only b12 supplements all drowned around 13 minutes in.

 

Fun fact!

 

Yes, lamb liver is considered the most nutrient-dense food on the planet, surpassing other organ meats and standard muscle meat in its concentration of essential vitamins and minerals. It is exceptionally rich in vitamin A, vitamin B12, folate, heme iron, copper, selenium, and riboflavin, with a single serving providing more than a week’s worth of vitamin B12 and several days’ worth of vitamin A. This unparalleled nutrient density has earned it the reputation of being "nature’s multivitamin".

Hilarious. Another Pattaya gym thread.

 

 

I always enjoy reading this peak comedy of 60-80 year old men grunting about heavy lifts while their gut hangs lower than their morale.

 

6 minutes ago, Celsius said:

Hilarious. Another Pattaya gym thread.

 

 

I always enjoy reading this peak comedy of 60-80 year old men grunting about heavy lifts while their gut hangs lower than their morale.

 

Nobody mentioned Pattaya until you did.

3 hours ago, novacova said:

 

You don’t need any of it, it’s just sales gimmicks. Food has everything needed. 

Just appeared in my feed. Algorithm pics up everything!

 

 

 

On 12/29/2025 at 6:40 PM, novacova said:

Eat eggs, beef, beans, hotdogs or whatever. There’s plenty of good sources of protein to EAT, drinking it is for the lazies. 

Or for those who simply just can’t eat a huge volume of food.

On 12/30/2025 at 1:20 AM, Hummin said:

Just appeared in my feed. Algorithm pics up everything!

 

 

 

Bob Smith and Fred Wiggy

I bought bcaa mango flavour and at same time I also use biotech carnitine although they do sell creatine tablets also that dissolve in water from biotech. Find carnitine better as creatine makes me feel bit funny and don't want to bulk up really , just have tone without mass .

On 12/29/2025 at 7:11 PM, Harrisfan said:

Coconut water is expensive. Bananas are ok.

carbs sugar carbs sugar .. what's so good ?

Eat beef butter bacon eggs .. drink water . add some salt end of story

25 minutes ago, Luuk Chaai said:

carbs sugar carbs sugar .. what's so good ?

Eat beef butter bacon eggs .. drink water . add some salt end of story

Food is heavy on stomach.