| Phosphatidylserine - This phospholipid is a powerful | | | | after a hard exercise session since glutamine stores in |
| cortisol blocker. It has been clinically proven to help | | | | muscle can be depleted up to 40% after exhaustive |
| control damaging cortisol levels. Since higher cortisol | | | | exercise. A trick is to load by taking 35 grams of |
| levels have been linked with abdominal fat, it may be a | | | | glutamine daily (5 grams one hour before training, 15 |
| good idea to block this catabolic hormone when trying | | | | grams right after training, and then 15 grams before |
| to get lean abs. | | | | bed time) for 7 days at the beginning of the program. |
| Insulin mimickers/Blood Sugar regulators - An | | | | Then cut back to 15 grams daily (10 grams after a |
| ‘insulin boosting’ cocktail to help | | | | workout and 5 grams before bed time). Try not to |
| balance blood sugar levels while maximizing nutrient | | | | consume too much sodium with your glutamine as |
| absorption into muscle tissue and minimizing fat | | | | sodium entering the muscle cell actually causes |
| storage can be very helpful in a fat loss program. | | | | glutamine to be released into the blood stream (out of |
| These nutrients include chromium polynicotinate (200 | | | | the muscle cell). |
| mcg 4 times daily including 400 mcg right after weight | | | | Rhodiola Rosea - This adaptogenic herb really helps |
| training), alpha lipoic acid (100 mg three times daily), | | | | reduce muscle breakdown and helps increase |
| d-pinitol (250 mg twice daily), and gymnema sylvestre | | | | workout performance. 100 mg three times daily, one |
| (250 mg twice daily). It is very important to take these | | | | dose after a workout, is a good dose. |
| nutrients with meals. | | | | Milk Thistle (Standardized to 80 % silymarin) - This herb |
| Vitamin C and E - These antioxidants are essential for | | | | has been used to support liver function and help with |
| optimizing recovery and lowering damaging free | | | | detoxification. Having a healthy and optimal functioning |
| radicals. A good dose is 250 mg of vitamin C five | | | | liver can also allow for other supplements you take to |
| times daily. Some research shows that the body can | | | | work more effectively, as most supplements are |
| only absorb around 250 mg of vitamin C at one time. | | | | processed in the liver. A good dose is around 250 mg |
| Taking 400 IU of Vitamin E twice daily can also be | | | | two times daily. |
| beneficial (look for the d-alpha tocopherol form). A | | | | Multi-vitamin/multi-mineral formula - This is an important |
| good time to take Vitamin C and E is one hour prior to | | | | safety net for hard training athletes as vitamins and |
| training to reduce post workout inflammation. | | | | minerals have numerous important effects in the body. |
| Multi-vitamin/multi-mineral formula - This is an important | | | | Essential fatty Acids (EFA's) - From fish oils, sunflower |
| safety net for hard training athletes as vitamins and | | | | oil, olive oil, and flax seed oil. |
| minerals have numerous important effects in the body. | | | | SILVER package Creatine - We all know the research |
| Wannabebig recommends Multi-Plus from AtLarge | | | | clearly shows that creatine boosts muscle mass, |
| Nutrition. | | | | strength, and muscle size. It is good to consume a |
| SILVER package Protein Powder - Protein is the | | | | creatine supplement (Vitargo CGL from Nutrex or |
| building block of muscle tissue but also has many | | | | TRAC from MHP) post workout and first thing in the |
| benefits in a fat loss program. It can be considered the | | | | morning on non-training days. Studies show the best |
| base to any good program. A mixture of soy protein | | | | time to take creatine is AFTER a workout for |
| isolate, whey, and casein would be good for this goal. | | | | maximum absorption into muscle tissue. You should |
| Thermogenic/Fat burner - Using products containing | | | | probably eliminate creatine the last 4 weeks of a diet |
| nutrients such as ephedra, synephrine, caffeine, green | | | | to really get super lean. |
| tea, and coleus forskohlii can help with fat loss while | | | | Natural Hormone Modifiers - Supplements that help |
| maintaining lean body mass. The recommended dose | | | | boost testosterone and growth hormone levels can |
| is one serving 45 minutes before cardio and another | | | | promote muscle growth. |
| dose 45 minutes prior to weight-training. Two doses on | | | | Good ingredients include tribulus terrestris, Zinc, and |
| non-training days as well (one morning and one | | | | acetyl l- carnitine (Acetabolan II by MuscleTech) for |
| afternoon). | | | | testosterone levels (one dose 30 minutes before bed |
| Guggulsterones - This underrated supplement helps | | | | time) and Alpha GPC from Chemi Nutraceutical for |
| boost metabolism by normalizing thyroid hormone | | | | boosting GH levels (300 mg one hour before training |
| allowing you to continue burning fat even after long | | | | and 200 mg before bed time). The amino acid |
| periods of dieting. An added benefit is its beneficial | | | | L-arginine for anti-catabolic/GH boosting effects 30 |
| effects on acne (always a good thing as a lean body | | | | minutes before bed time may also be a beneficial |
| and acne don’t mix). | | | | supplement. |
| Multi-vitamin/multi-mineral formula - This is an important | | | | L-Glutamine - This is the most abundant amino acid in |
| safety net for hard training athletes as vitamins and | | | | muscle tissue and can have powerful anabolic effects. |
| minerals have numerous important effects in the body. | | | | Use a glutamine (preferably the better absorbed |
| BRONZE package Protein Powder - Protein is the | | | | glutamine peptide form) supplement especially right |
| building block of muscle tissue but also has many | | | | after a hard exercise session since glutamine stores in |
| benefits in a fat loss program. It can be considered the | | | | muscle can be depleted up to 40% after exhaustive |
| base to any good program. A mixture of soy protein | | | | exercise. A trick is to load by taking 35 grams of |
| isolate, whey, and casein would be good for this goal. | | | | glutamine daily (5 grams one hour before training, 15 |
| Thermogenic/Fat burner - Using products containing | | | | grams right after training, and then 15 grams before |
| nutrients such as ephedra, synephrine, caffeine, green | | | | bed time) for 7 days at the beginning of the program. |
| tea, and coleus forskohlii can help with fat loss while | | | | Then cut back to 15 grams daily (10 grams after a |
| maintaining lean body mass. The recommended dose | | | | workout and 5 grams before bed time). Try not to |
| is one serving 45 minutes before cardio and another | | | | consume too much sodium with your glutamine as |
| dose 45 minutes prior to weight-training. Two doses on | | | | sodium entering the muscle cell actually causes |
| non-training days as well (one morning and one | | | | glutamine to be released into the blood stream (out of |
| afternoon). | | | | the muscle cell). Glutamine Peptide by Sports Science |
| Supplements for Muscle Gain GOLD package | | | | Research is a good product. |
| Creatine - We all know the research clearly shows | | | | Multi-vitamin/multi-mineral formula - This is an important |
| that creatine boosts muscle mass, strength, and | | | | safety net for hard training athletes as vitamins and |
| muscle size. It is good to consume a creatine | | | | minerals have numerous important effects in the body. |
| supplement (Vitargo CGL from Nutrex or TRAC from | | | | Opti-Pack by Super Nutrition is an excellent product. |
| MHP) post workout and first thing in the morning on | | | | BRONZE package Creatine - We all know the |
| non-training days. Studies show the best time to take | | | | research clearly shows that creatine boosts muscle |
| creatine is AFTER a workout for maximum absorption | | | | mass, strength, and muscle size. It is good to consume |
| into muscle tissue. You should probably eliminate | | | | a creatine supplement (Vitargo CGL from Nutrex or |
| creatine the last 4 weeks of a diet to really get super | | | | TRAC from MHP) post workout and first thing in the |
| lean. Wannabebig recommends Creatine 500 from | | | | morning on non-training days. Studies show the best |
| AtLarge Nutrition. | | | | time to take creatine is AFTER a workout for |
| Phosphatidylserine - This phospholipid is a powerful | | | | maximum absorption into muscle tissue. You should |
| cortisol blocker. It has been clinically proven to help | | | | probably eliminate creatine the last 4 weeks of a diet |
| control damaging cortisol levels. Since higher cortisol | | | | to really get super lean. |
| levels have been linked with abdominal fat, it may be a | | | | L-Glutamine - This is the most abundant amino acid in |
| good idea to block this catabolic hormone when trying | | | | muscle tissue and can have powerful anabolic effects. |
| to get lean abs. | | | | Use a glutamine (preferably the better absorbed |
| Natural Hormone Modifiers - Supplements that help | | | | glutamine peptide form) supplement especially right |
| boost testosterone and growth hormone levels can | | | | after a hard exercise session since glutamine stores in |
| promote muscle growth. | | | | muscle can be depleted up to 40% after exhaustive |
| Good ingredients include tribulus terrestris, Zinc, and | | | | exercise. A trick is to load by taking 35 grams of |
| acetyl l- carnitine (Acetabolan II by MuscleTech) for | | | | glutamine daily (5 grams one hour before training, 15 |
| testosterone levels (one dose 30 minutes before bed | | | | grams right after training, and then 15 grams before |
| time) and Alpha GPC from Chemi Nutraceutical for | | | | bed time) for 7 days at the beginning of the program. |
| boosting GH levels (300 mg one hour before training | | | | Then cut back to 15 grams daily (10 grams after a |
| and 200 mg before bed time). The amino acid | | | | workout and 5 grams before bed time). Try not to |
| L-arginine for anti-catabolic/GH boosting effects 30 | | | | consume too much sodium with your glutamine as |
| minutes before bed time may also be a beneficial | | | | sodium entering the muscle cell actually causes |
| supplement. | | | | glutamine to be released into the blood stream (out of |
| L-Glutamine - This is the most abundant amino acid in | | | | the muscle cell). |
| muscle tissue and can have powerful anabolic effects. | | | | Essential fatty Acids (EFA's) - From fish oils, sunflower |
| Use a glutamine (preferably the better absorbed | | | | oil, olive oil, and flax seed oil. |
| glutamine peptide form) supplement especially right | | | | |