/jp/ - Otaku Culture

>>22259059
>>22259193
>Also my normal diet is horrible.
Fats/oils aren't necessarily bad. In fact, for losing weight, higher fat and protein diets are preferable to ones with a lot of carbohydrates because they spike your insulin less and don't make you as hungry. If you want to lose weight, try eating less carbohydrates and have fewer meals (even if you keep the portions similar). You'll feel less hungry and be less enticed to eat. I can find some useful videos for you if you want to learn more.
>Above and just the best way to figuring out your personal dosage
Typically, the easiest way is to take the amount suggested on the label and slowly increase your dose each time. Say a pill is 5mg, and the recommended dose is 10mg. Try two 5mg pills, then try three 5mg pills the next time you use it and so on. If you get any negative symptoms, just reduce the dosage next time.
>knowing how much I should take without it being trial and error.
That's how most supplementation works. That said, you typically won't have problems if you just stick to the label and slowly increase or decrease as desired. Though, I like to do some net searches for anecdotal experiences for supplements I want to try as well. Helps me figure out what kind of dosages to consider moving to.
>what the hell most of that stuff is...
Zinc picolinate is zinc bonded with picolinic acid as a carrier for better absorption.
Magnesium glycinate is magnesium bonded with glycine as a carrier for better absorption.
L-Citrulline DL-Malate 2:1 is the amino acid citrulline bonded with malic acid (again, for better absorption) in a 2-to-1 ratio. So, 33g of the substance would be 22g citrulline, and 11g malic acid.
Pyridoxine is Vitamin B6.
Cholecalciferol is Vitamin D3.
Ascorbic acid is Vitamin C.
Melatonin is a hormone secreted by your body in response to shifts towards night. It's involved in sleep regulation. Do not take it regularly/daily, only when trying to adjust a sleep cycle.

The reason I clarified what forms of vitamins I was using is because the carrier for absorption changes how much of the substance can actually be consumed and used by the body. For example, zinc oxide is not as good as zinc picolinate or zinc orotate. So, I specify out of habit and preference.

If you're ever not sure about what kind to get, just do a quick net search for different forms of a supplement you want to get. You could search "types of magnesium" if you wanted to learn about magnesium supplements really quickly, as an example. Failing that, pray whoever you buy supplements from knows about their products they're selling. Honestly, this is all you really have to do if you find yourself overwhelmed even thinking of doses:

>"Buy supplement, follow instructions on label. Bad response? Stop and reduce dose next time. No negative symptoms? Increase more up to the Upper Daily Limit as I like or I get negative symptoms."

>Should I go into a Vietnamese vitamin shop for Vietnamese vitamins from Vietnam?
You can. Just make sure to ask them specifically for what you want if you do. In my experience, supplements are cheaper online, but if you can find decent deals, it's fine. Fix your diet and sleep first, though. Supplementation can help, but you can do so much more with your diet and fitness first. I'll touch on that in another, more concise post or platform if you wish.

>>22259087
I have a history with lifting in gymnasiums, but I just exercise at home these days when I am able. Thank you.