Expert Answered Cycle and supplements for endurance
- Thread starter TB500
- Start date
Planning your first cycle: what to run, how much, what to expect and what to avoid.
Hi. Could you tell me a bit more about your running and football routine? Are you doing it professionally or just for yourself? How often do you train, and how intense are your sessions? And how old are you?
- Thread Author
- #3
Hi football x2 training plus match
Then gym 2-3
Running sometimes
Medium intensity
23 yo
1,85 x 95kg
- Thread Author
- #5
There are not doping test, it’s not professional but it’s competitive. I’m aiming to find something that provide me to improve stamina, feel full of energy and if its possible also to lose fat.
Could you list all the supplements you're currently taking and their dosages? Also, tell me about your strengths and weaknesses in terms of physical fitness.
- Thread Author
- #7
Right now I’m taking creatine and beta alanine in powder.
Vit C and D
Omega 3
Nac
Turmeric
in terms of physical fitness I’m feeling good about my size and how I can use the body in the games. I’m feeling poor in stamina and also a heavy for the body, maybe I should be less heavy, trying to cut the weight a little bit but I’m struggling in deficit cause I’m feeling with less energy in training
Vit C and D
Omega 3
Nac
Turmeric
in terms of physical fitness I’m feeling good about my size and how I can use the body in the games. I’m feeling poor in stamina and also a heavy for the body, maybe I should be less heavy, trying to cut the weight a little bit but I’m struggling in deficit cause I’m feeling with less energy in training
Now at least I see the problem. At 23, 95 kg and 1.85 m, you’re happy with your strength and physical presence on the pitch, but you’re carrying more weight than you’d like, and cutting calories is killing your energy.
With two football sessions, a match and 2–3 gym sessions every week, recovery and proper fueling are essential.
I’d focus on losing a little body fat gradually, without sacrificing your performance. Keep your protein high, maintain your creatine and make sure you’re getting enough carbohydrates around football sessions. A big calorie deficit will only make your stamina worse.
Before adding more supplements or peptides, Are you struggling more with repeated sprints, maintaining your pace throughout the match, or recovering between sessions?
Those are different problems, mate, and I’d approach each one differently.
Shark
Look, the situation is a bit more complicated than just injecting or taking something to improve your endurance. You're already using the most basic supplements, like creatine and beta-alanine. Of course, you could expand your stack with various experimental supplements, but at your age, your body doesn't really need them, and you're unlikely to notice much of an effect.
As for losing weight, I think that's a more reasonable idea because you're a pretty big guy. And even if we used something like retatrutide to make dieting easier for you mentally, it would still reduce your performance while you're in a calorie deficit. Because one way or another, you need a deficit to lose weight.
You should just see this as a temporary phase on the way to your goal. And there's no need to create a large deficit. Just give yourself more time to lose the weight. I haven't seen your physique, but I think 3–4 kg is probably the maximum you need to lose.
Using the rough estimate of 7,700 kcal per 1 kg of body fat, with a 300 kcal daily deficit, which is a relatively moderate approach, it would take you around 3 months. But you'll probably need to adjust your calorie intake quite carefully between training days and rest days.
Secondly, I think that as a competitive athlete, you should approach dieting more professionally in terms of discipline and willpower.
I mean, you're not a 60-year-old woman with diabetes who's spent her whole life eating junk food and now genuinely struggles to control herself and reduce her calorie intake. You're a young, healthy athlete who should be able to control his appetite if he really wants to.
- Thread Author
- #10
Hi thanks for the response. I full understand what you are saying. I’m feeling that the body is strength but I m a little bit too heavy for the purpose of the game and for sure with less kgs I would performe better. As you said I’m a big guy and Its like that since I was younger.
I definitely need to try to eat as better as I can, trying to cut kcals understanding my situation and being more disciplined. Thanks for your help and support
I definitely need to try to eat as better as I can, trying to cut kcals understanding my situation and being more disciplined. Thanks for your help and support