CrackyLolra
Slay every cell
- Joined
- Aug 17, 2023
- Posts
- 623
- Reputation
- 300
**THE COPE:**
"Bro just buy Alpha Brain and creatine and you'll ascend"
"This supplement stack changed my life"
"You NEED to be taking nootropics or you're leaving gains on the table"
**THE TRUTH:**
Nah fam. Supps are like 2-3% of the equation. If your fundamentals are weak, no amount of pills will save you.
---
**LET'S BREAK DOWN WHAT ACTUALLY WORKS:**
**PROTEIN POWDER** — Legit utility, not magic
Real talk: It's just convenient protein. If you can hit 100g+ protein from chicken/eggs/beef, don't waste money on powder.
If you're lazy and can't hit your protein target through food? Then yeah, grab some whey. It's cheap ($1-2 per serving) and works.
Does it give you special superpowers? No. Your muscles don't know if the protein came from a scoop of powder or a chicken breast. Protein is protein after digestion.
**Honest take:** Most people buying protein powder don't even need it because they're not eating enough in the first place. Fix your diet before blaming supps.
---
**CREATINE** — The only supplement with actual data behind it
Okay so creatine actually HAS peer-reviewed studies. And yeah, it works. Not a ton, but it works.
What does it do?
- Increases ATP availability in muscles
- Lets you do 2-3 more reps per set
- Leads to ~2-3 extra pounds of muscle over 3-4 months if you're training hard
Cost: $10-15/month (absurdly cheap)
Does it actually matter? Kinda. It's one of the few supps where the science isn't cope. But real talk — you could skip it and still make gains. It's just a 5-10% accelerant.
**Side note:** Everyone freaks out about creatine causing hair loss. It doesn't. Don't be weird about it.
---
**MULTIVITAMINS** — The ultimate waste for most guys
Real situation: You probably don't need it.
If you're eating remotely normally (even fast food), you're getting most micronutrients. Multivitamins are expensive cope for people who think taking a pill compensates for a shit diet.
**The only people who actually benefit:**
- Guys in extreme cuts (1,500 cal/day) who are legitimately deficient
- Guys who have a documented deficiency (get blood work, prove it)
- People with specific dietary restrictions
For everyone else? You're pissing out expensive urine literally. Your body excretes excess vitamins because they're water-soluble.
Spend that $30/month on better food instead.
---
**"NOOTROPICS" (Alpha Brain, Lion's Mane, etc.)** — Overpriced placebo stack
Let me be real with you. These are almost entirely marketing.
Alpha Brain costs like $70/month. Studies on it? Weak. Most show minimal cognitive benefit over placebo.
Active ingredients are usually:
- Caffeine (works, but it's $1 on Amazon)
- Green tea extract (minor benefit, marginal)
- Random herbs (questionable)
- Amino acids (you get from food)
**What ACTUALLY improves cognition:**
1. Sleep 7-9 hours (free)
2. Caffeine (literally $5/month)
3. Consistent training (improves cognitive function)
4. Cold water (free)
If you're not sleeping 8 hours, no nootropic stack will help. You're wasting money. Full stop.
---
**FAT BURNERS** — The fraud special
These things. Man. They piss me off.
"This supplement will melt fat while you sleep!"
No. It won't. Physics doesn't work that way.
What fat burners actually contain:
- Caffeine (makes you slightly more alert, burns maybe 50 extra calories)
- Green tea (marginal, like 20-30 extra calories)
- Random stimulants (jittery, minimal effect)
Cost: $50-150/month for the fancy ones.
**Reality:** If your diet isn't in a deficit, you're not losing fat. A fat burner won't override CICO. Period.
If your diet IS in a deficit, you're already losing fat. The supp adds maybe 5-10% more (if you're lucky), and you could achieve that by eating 100 fewer calories.
**Honest verdict:** Fat burners are the cope supplement. They make you FEEL like you're doing something while your diet does 90% of the work.
---
**THE REAL BREAKDOWN:**
Where your looksmax results actually come from:
**60%: Diet**
- Caloric deficit/surplus is the foundation
- Macros matter for performance/satiety
- This is non-negotiable
**20%: Training**
- Progressive overload (lift heavier over time)
- Consistency (show up 4x/week minimum)
- Volume (enough sets to stimulate growth)
**10%: Sleep**
- 7-9 hours (this is where gains happen)
- Can't out-supplement bad sleep
- Hormones tank with sleep deprivation
**8%: Consistency**
- 8+ weeks minimum to see changes
- Most people quit at week 3
- Boring but true
**2%: Supplements**
- ONLY matter if the first 98% is solid
- Creatine: actual value add (~1% boost)
- Protein powder: convenience (if needed)
- Everything else: mostly cope
---
**THE HARD TRUTH:**
If you're 20% bodyfat with a shit diet, Alpha Brain won't help you.
If you're sleeping 5 hours, creatine won't save you.
If you're not training consistently, protein powder is a waste.
Fix the fundamentals first. THEN add supps if you want.
---
**WHAT ACTUALLY MAKES SENSE TO BUY:**
Real talk supplement list:
1. **Protein powder** — IF you can't hit protein through food
- Cost: $20-30/month
- Impact: Convenience, that's it
- Worth it? Only if you're lazy with food
2. **Creatine monohydrate** — Actually has studies
- Cost: $10/month
- Impact: +5-10% muscle/strength gains
- Worth it? Yeah, it's cheap and works
3. **Vitamin D** — If you live somewhere dark or never see sun
- Cost: $5/month
- Impact: Mood, hormone production, immune system
- Worth it? Probably, especially in winter
4. **Omega-3s** — If you don't eat fish 3x/week
- Cost: $10/month
- Impact: Joint health, inflammation, brain function
- Worth it? Maybe
5. **Everything else** — Probably cope
---
**COMMON SUPPS THAT ARE STRAIGHT FRAUD:**
- **ZMA** — supposed testosterone booster. Doesn't work.
- **Tribulus** — "natural testosterone." Nope.
- **Testosterone boosters in general** — If it actually raised testosterone, it'd be Schedule III. They don't work.
- **Pre-workout** — It's caffeine + pump ingredients. Just drink coffee.
- **BCAAs** — You don't need them if you're getting complete proteins.
- **Glutamine** — Research doesn't support it for building muscle.
Don't waste money on these.
---
**THE REAL MOGGING MOVE:**
While everyone's buying $200 supp stacks, you're:
- Eating in a deficit consistently (free)
- Training hard 4x/week (free)
- Sleeping 8 hours (free)
- Getting a good haircut ($30)
- Wearing well-fitting clothes (small investment)
- Running a solid skincare routine ($20/month)
You'll mog the supplement coper EVERY TIME.
---
THREAD WAS SUPPORTED WITH AI NOT DONE WITH IT
**FINAL TAKE:**
Supplements are like the cherry on top of a solid foundation. If your diet/training/sleep are garbage, a cherry won't help.
But if you've got everything dialed in? Sure, grab creatine and protein powder if it helps. You'll squeeze out an extra 5-10%.
Don't be the guy buying $300 worth of supps while eating 1,800 calories and sleeping 6 hours. That's peak cope energy.
Fundamentals first. Always.
"Bro just buy Alpha Brain and creatine and you'll ascend"
"This supplement stack changed my life"
"You NEED to be taking nootropics or you're leaving gains on the table"
**THE TRUTH:**
Nah fam. Supps are like 2-3% of the equation. If your fundamentals are weak, no amount of pills will save you.
---
**LET'S BREAK DOWN WHAT ACTUALLY WORKS:**
**PROTEIN POWDER** — Legit utility, not magic
Real talk: It's just convenient protein. If you can hit 100g+ protein from chicken/eggs/beef, don't waste money on powder.
If you're lazy and can't hit your protein target through food? Then yeah, grab some whey. It's cheap ($1-2 per serving) and works.
Does it give you special superpowers? No. Your muscles don't know if the protein came from a scoop of powder or a chicken breast. Protein is protein after digestion.
**Honest take:** Most people buying protein powder don't even need it because they're not eating enough in the first place. Fix your diet before blaming supps.
---
**CREATINE** — The only supplement with actual data behind it
Okay so creatine actually HAS peer-reviewed studies. And yeah, it works. Not a ton, but it works.
What does it do?
- Increases ATP availability in muscles
- Lets you do 2-3 more reps per set
- Leads to ~2-3 extra pounds of muscle over 3-4 months if you're training hard
Cost: $10-15/month (absurdly cheap)
Does it actually matter? Kinda. It's one of the few supps where the science isn't cope. But real talk — you could skip it and still make gains. It's just a 5-10% accelerant.
**Side note:** Everyone freaks out about creatine causing hair loss. It doesn't. Don't be weird about it.
---
**MULTIVITAMINS** — The ultimate waste for most guys
Real situation: You probably don't need it.
If you're eating remotely normally (even fast food), you're getting most micronutrients. Multivitamins are expensive cope for people who think taking a pill compensates for a shit diet.
**The only people who actually benefit:**
- Guys in extreme cuts (1,500 cal/day) who are legitimately deficient
- Guys who have a documented deficiency (get blood work, prove it)
- People with specific dietary restrictions
For everyone else? You're pissing out expensive urine literally. Your body excretes excess vitamins because they're water-soluble.
Spend that $30/month on better food instead.
---
**"NOOTROPICS" (Alpha Brain, Lion's Mane, etc.)** — Overpriced placebo stack
Let me be real with you. These are almost entirely marketing.
Alpha Brain costs like $70/month. Studies on it? Weak. Most show minimal cognitive benefit over placebo.
Active ingredients are usually:
- Caffeine (works, but it's $1 on Amazon)
- Green tea extract (minor benefit, marginal)
- Random herbs (questionable)
- Amino acids (you get from food)
**What ACTUALLY improves cognition:**
1. Sleep 7-9 hours (free)
2. Caffeine (literally $5/month)
3. Consistent training (improves cognitive function)
4. Cold water (free)
If you're not sleeping 8 hours, no nootropic stack will help. You're wasting money. Full stop.
---
**FAT BURNERS** — The fraud special
These things. Man. They piss me off.
"This supplement will melt fat while you sleep!"
No. It won't. Physics doesn't work that way.
What fat burners actually contain:
- Caffeine (makes you slightly more alert, burns maybe 50 extra calories)
- Green tea (marginal, like 20-30 extra calories)
- Random stimulants (jittery, minimal effect)
Cost: $50-150/month for the fancy ones.
**Reality:** If your diet isn't in a deficit, you're not losing fat. A fat burner won't override CICO. Period.
If your diet IS in a deficit, you're already losing fat. The supp adds maybe 5-10% more (if you're lucky), and you could achieve that by eating 100 fewer calories.
**Honest verdict:** Fat burners are the cope supplement. They make you FEEL like you're doing something while your diet does 90% of the work.
---
**THE REAL BREAKDOWN:**
Where your looksmax results actually come from:
**60%: Diet**
- Caloric deficit/surplus is the foundation
- Macros matter for performance/satiety
- This is non-negotiable
**20%: Training**
- Progressive overload (lift heavier over time)
- Consistency (show up 4x/week minimum)
- Volume (enough sets to stimulate growth)
**10%: Sleep**
- 7-9 hours (this is where gains happen)
- Can't out-supplement bad sleep
- Hormones tank with sleep deprivation
**8%: Consistency**
- 8+ weeks minimum to see changes
- Most people quit at week 3
- Boring but true
**2%: Supplements**
- ONLY matter if the first 98% is solid
- Creatine: actual value add (~1% boost)
- Protein powder: convenience (if needed)
- Everything else: mostly cope
---
**THE HARD TRUTH:**
If you're 20% bodyfat with a shit diet, Alpha Brain won't help you.
If you're sleeping 5 hours, creatine won't save you.
If you're not training consistently, protein powder is a waste.
Fix the fundamentals first. THEN add supps if you want.
---
**WHAT ACTUALLY MAKES SENSE TO BUY:**
Real talk supplement list:
1. **Protein powder** — IF you can't hit protein through food
- Cost: $20-30/month
- Impact: Convenience, that's it
- Worth it? Only if you're lazy with food
2. **Creatine monohydrate** — Actually has studies
- Cost: $10/month
- Impact: +5-10% muscle/strength gains
- Worth it? Yeah, it's cheap and works
3. **Vitamin D** — If you live somewhere dark or never see sun
- Cost: $5/month
- Impact: Mood, hormone production, immune system
- Worth it? Probably, especially in winter
4. **Omega-3s** — If you don't eat fish 3x/week
- Cost: $10/month
- Impact: Joint health, inflammation, brain function
- Worth it? Maybe
5. **Everything else** — Probably cope
---
**COMMON SUPPS THAT ARE STRAIGHT FRAUD:**
- **ZMA** — supposed testosterone booster. Doesn't work.
- **Tribulus** — "natural testosterone." Nope.
- **Testosterone boosters in general** — If it actually raised testosterone, it'd be Schedule III. They don't work.
- **Pre-workout** — It's caffeine + pump ingredients. Just drink coffee.
- **BCAAs** — You don't need them if you're getting complete proteins.
- **Glutamine** — Research doesn't support it for building muscle.
Don't waste money on these.
---
**THE REAL MOGGING MOVE:**
While everyone's buying $200 supp stacks, you're:
- Eating in a deficit consistently (free)
- Training hard 4x/week (free)
- Sleeping 8 hours (free)
- Getting a good haircut ($30)
- Wearing well-fitting clothes (small investment)
- Running a solid skincare routine ($20/month)
You'll mog the supplement coper EVERY TIME.
---
THREAD WAS SUPPORTED WITH AI NOT DONE WITH IT
**FINAL TAKE:**
Supplements are like the cherry on top of a solid foundation. If your diet/training/sleep are garbage, a cherry won't help.
But if you've got everything dialed in? Sure, grab creatine and protein powder if it helps. You'll squeeze out an extra 5-10%.
Don't be the guy buying $300 worth of supps while eating 1,800 calories and sleeping 6 hours. That's peak cope energy.
Fundamentals first. Always.
