Supplements get ripped phase 3

Bacopa Monnieri 60 vcaps


Evodiamine


Hoodia


Sesamin

ATP STACK

CREATINE- 5 grams before and after work out. creatine>

Citrulline malate- 3 grams before and after work out.Citrulline Malate, 200 Grams

Ribose- 5- 10 gram taking before and after work out.D-Ribose Powder, 150 Grams

ATP-150-250 mg taken first thing on the morning and again after 6 hours on an empty stomach.ATP

TOP 10 FAT BURNERS ON THE MARKET TODAY

SLICED,RIPPED,SHREDDED

What ever you call it you know it, it takes tons of work to acheive it but also allot of knowledge . I am mapping out her the top best fat burners supplements that can best help you get into the best shape you ever been in your life.

All the 10 supplements here works there is no one better then other, to get the fastest result you can stack them together.

Green Tea Extract
It is almost impossible to find a fat burner supplement that doesn't contain green tea extract in it,
and the is a good reason for that recherches should it helps burn fat.
Dosage;Although drinking green tea is smart, you should still take between 500-1000miligram of green tea extract three times a day before meals.

Caffeine it is hard to find on the market a fat burner supplement with out Caffeine, Caffeine help remove fat from the cells and to prevent in to get store in them. It helps burning more fat during workout and enhance your strength,
Dosage : Take 100-300 mg in the morning and a hour before working out.

FORSKOLINThis supplement is clinically proven to boost fat loss and boost testosterone levels in men.
forskolin is a compound in the herb Coleus forskolin..
Dosage: Take 20-50 mg of forskolin 3 times a day before meals.

CARNITINE>Like forskolin carnitine have been shown clinically to boost testosterone levels and fat burning.
Carnitine help to fat in the cell to the machinery part were it being used as fuel. It improve fat loss during working out and low carb diet. I n Addition it helps muscle recovery after intense work oyr and increase testosterone receptors which create muscle growth.
DOSAGE: Take 1-3 g of carnitine with breakfast before and after work out .

SynephrineThe active ingredient in the plant Citrus aurantium, it is boosting metabolism with out elevating heart rate or blood pressure. it is increasing fat breaking and fat release from the cells.
Dosage: Take 200-600 mg C. aurantium standardized for 5-20 mg of synephrine, two or three times a day before meals.

YohimbineThe active ingredient found in the African tree Pausinystalia yohimbe. research showed that it reduce body fat fat in athelets in just 3 weeks.
Dosage: Take 2-10 mg three times a day with one of dosage taken 30 minutes before workout.

VODIAMINEThis extract from the fruit EVODIA RUTAECARPA . It helps burn fat and reduce food intake.
Dosage: Take 30-50 mg of evodiamine 2-3 times a day before meals.

-Beta-PhenylethylaminePEA is one of the hottest fat burner on the market today. It enhance fat bruning and increase felling of euphoria which can help tolerate low carb diet.
Dosage: look for a product that supply 100-500 mg of beta phenylethylamine . Take it once or twice a day. It is also come today in the form of beta-methoxy phenylethlamine thats enhance is efficacy .


ARGININEThe main ingredient in NO booster , it is convert in the body to NO. Arginine increase growth hormone release which has a fat burning effect and enhance muscle growth.
Dosage:take 3-10 g of arginine before breakfast 30-60 min before workout and about 30-60 min before bed.

CapsaineHas clinically proven to increase metabolism rate and fat burning.
Dosage: look for capsaicin supplement that list Scoville units , and take enough to supply 40000-80000 units. Or take about 1/4 teaspoon of ground hot pepper or cayenne pepper . take it 30 min before meals.

EXPLOSION PROGRAM TO PACKING ON MUSCLE-STAGE ONE THE SUPPLEMNT PLAN

supplement weeks 1-4
Creatine_____3-5g_______Before and after training
On rest days take only one dose
CREATINE supply quick energy that muscle cells rely on during low rep training which in return allow you to push more weight

L-Carnitine______1-2g_______morning and eve and before working out
CARNITINE transfer fat into the muscle cells that are using it for energy and increasing fat burning

EXPLOSION PROGRAM TO PACKING ON MUSCLE-STAGE ONE THE DIET PLAN

STAGE ONE -WEEKS 1-4
I based this diet on a 180 pound person as a model.
Base caloric intake is figured by multiplying body weight by the number 18.
using this mass a 180 pound bodybuilder will need approximately 3200 calories a day , to build lean muscle mass take a couple of few more hundreds of calories .

first stage : protein make 40 percent of the total calories about 1.5-2 g per pound of body weight,
carbs are 22% and the rest is fat 38% from healthy sources ( no trans , no saturate )

Breakfast:________ calories ___Protein_____Carbs____Fat

6 whole eggs ________510_______42_________3_______36
1cup of cocked oatmeal ___130_______5___________22_______2
0.5 Avocado_________145________2___________7_________13

Morning snack
2 scoops Whey protein>____170______40___________2________0
8 oz whole milk___________146______8___________11________8

Lunch
1 can tuna____________220________40____________0________5
0.5cup of cottage cheese _____81_______14___________3_________1

preworkout snack
1 scoop whey protein________85_______20___________1_________0
8oz whole milk_____________146_______8___________11________8
1oz mixed nuts_____________168_______5___________7_________

Postworkout snack
2 scoops whey protein_________170_______40__________2________0
4 slices of white bread__________264_______8__________50________4
1tbs jelly____________________56_______0__________14________0

DINNER
8oz sirloin___________________456_______48_________0_________32
20 asparagus_________________60________6__________12_________0
0.5 cup hummus_______________207_______10_________18________12

BEFORE BED TIME
8 oz plain low-fat yogurt__________143________12________16_________4
1 scoop Casein Protein_____________120_______23_________4_________1

TOTAL:___________________3277_______332______183_______141

EXPLOSION PROGRAM TO PACKING ON MUSCLE-STAGE ONE

Pack on 15 pound of quality muscle in 3 months with this comprehensive nutrition and supplementation program.
This is a unique plan that should be follow close to the letter as possible, the goal is to add as much muscle as possible to your frame while keeping fat gain at minimum.
This program is divided into 3 parts each is one month

WEEKS 1-4-first STAGE
This stage emphasize basic exercises for lower reps to increase strength and overall muscle size. the strength gain in this phase will help you to lift heavier weight during the next two stages which will enhance muscle growth,

Push/Pull split- during this stage you will split your workout into one day of pushing exercises and another day of pulling , train each muscle group twice a week.

Part one of the first stage(weeks 1-2)reps are in the range of 6-8 . This allows gains in muscle and strength

Part two of stage 1(weeks 3-4) reps drop to 3-5 .with added twist after the last rep of each primary set strip out weight and perform 25 reps of that exercise .

phase one weeks 1-2 work out program

work out 1: Monday and Thursday
body part_________ exercise_______ sets_____reps______rest

Quadriceps____ Smith machine squats___ 4______ 6-8_______ 3
_______________leg presses _________4______6-8 _______3

Chest incline_____ bench presses ________4 _____6-8_______ 3
______________Dumbell bench presses_____ 4_____ 6-8 ______3

shoulders_____ Dumbell shoulder presses___3 _____6-8______ 3
____________Dumbell lateral raises______ 2 _____ 6-8_____ 3
____________Seated dumbell front raises __2_____ 6-8______ 3

Triceps______ Close grip bench presses ____3_____ 6-8______ 3
____________Triceps bench dips________ 3_____ 6-8______ 3

calves_______ Standing calf raises _______ 2_____ 6-8______ 2

workout 2 : Teusday and Friday

Back/hams________ Dead lifts_______ 4 _____6-8______ 3
_____________Romanian dead lifts _____4_____ 6-8______ 3
_____________Lat pull downs________ 4______ 6-8______ 3
_____________T-bar rows__________ 4______ 6-8______ 3

Biceps______ Barbell curls__________ 3______ 6-8______ 3
______Incline alternating dumbell curls___3______ 6-8______ 3

Abs______ Weighted crunches________ 4______ 6-8______ 1-2

phase TWO weeks 3-4 work out program

workout one :Monday and Thursday

Body part___________Exercise___________Sets____Reps____Rest

Quads_______________Squats______________4________3-5_______3
____________________Leg Presses___________4_________4-6______3

Chest______________Bench presses__________4__________3-5______3
_______________________________________1__________25_______
__________________incline dumbell presses_____4__________4-6______3

Shoulders_________barbell shoulder press______3__________3-5_______3
_______________________________________1__________25_________
__________________Upright rows____________3__________4-6_______3

Triceps___________Close grip bench presses_____3__________3-5_______3
________________________________________1__________25_________
__________________Dips___________________3__________6-8______3

Calves _______________Leg press calves raises____4__________6-8______2

Workout 2: Tuesday and Friday

Back__________Deadlifts________________4____________3-5_________3
____________________________________1_____________25__________
______________Romanian deadlifts_________4_____________4-6________3
______________Barbell rows______________4_____________3-5________3
_____________________________________1______________25_________
______________Under grip pull downs_______4______________4-6________3


Biceps________barbell curls___________3_____________3-5________3
_____________________________________1_______________25_________
_______________Preacher curls____________3_______________4-6________3

Abs_____________Cable curl crunches________4_______________6-8________1-2

WHAT IS THE BEST PROTIEN????

Heres a guide to what whey protein is , the differentiate between the variations , and how to use them.

If you are serious about packing lean muscle you NEED protein.
You need at least one gram of protein per pound of body weight per day EVERY DAY!.

The majority of your protein should come from a whole food sources, such as chicken, fish, turkey, eggs, and red meat.
Three times a day the whle food protein is not the best option,
1)Immediately after you wake up
2)Just before working out
3)Right after working out

WHEY PROTEIN
A product of milk it is high quality protein. It is fast digested, it has a high concentration of BCCAs , and it is boosting the levels of insulin in the body. Essentially whey cover all the bases for optimal muscle growth. But it is also enhance the blood flow into the muscles which enhance the delivery of nutrients into the muscles and create the muscle pump during your work out and increase the growth of the muscles. It is also provide calcium since it is a product of milk which support bones and dental health and can help in body fat reduction.

Whey protein comes in three different forms :whey protein concentrate, whey protein isolate, whey protein hydrolysate.
The difference are in the processing methods, the more processing it undergoes the higher the content in the powder.

Whey protein concentrate(WPC)
One of the first steps in the production of protein separate the fat and curbs from the protein. T he result is WPC, the basic form of whey protein.
Most of the WPC tody are 75%-80%protein, with the reminder fat and curbs.This product is usually less expensive then the other forms of whey protein less processing also means that most of the beneficial whey peptide fractions remain in place.
WPC is a good choice for those on budget , or for people that want to reap all the health benefits of whey.

Whey protein isolate(WPI)
Because it is process more, WPI is a purer form of protein that WPC, go through more process that farther remove the fat and curbs from the protein thats creates whey protein powder that contains 90%-98% protein.Due it low curb and fat WPI is GREAT choice when you are dieting.
It is also a better protein to take post work out since the body can digest it faster.

Whey Protein Hydrolysate WPHThrough a further process the protein break down into smaller peptide fragments. thats means that WPH can be digested and absorbed even faster then WPI and there for is the BEST option for post work out protein, but more expensive as well.

What ever whey you chose , chose the best that fit your budget, BUT CHOSE ONE. .
WHEY PROTEIN IS CRUCIAL IN MUSCLE GROWTH.

The perfect supplementation plan,,, PART 3

Step 11: Immediately preworkout
Take 20 g of Whey protein isolate, 40 g of fast digesting crabs(Vitargo),3-5g of Creatine
ALA)

Research show that consuming a fast digesting protein right before your work out is the best way to ensure your muscle will have all the building blocks it needs to build muscle. Plus your body needs a quick source of energy to keep you going through your work out.taking fast digesting complex curbs will ensure that, the best option is to take VITARGO, but you can also eat one slice of rice cake. Taking creatine before work out help drive water into the muscle ad make them temporarily stronger. obviously when you are able to work out with heavier weight and go for more reps you will generate more muscle growth.
ALA- is a antioxidant that improve muscle glucose and creatine up take .

Step 12: Immediately after work out.
Take 5g of Glutamine and 5 g of BCAAs

Glutamine levels inside the muscle govern the protein synthesis and there for muscle gain.Glutamine is also a powerful cell volumizer increase cell volume and muscle growth.
BCAAs also icrease protein synthesis (muscle growth).

Step 13 : 30 minutes after work out.
40-50 gram of whey protein ,60-100g of simple curbs( such as Dextrose,MALTODEXTRIN,sucrose,or Vitargo) 3-5 g of Creatine and 500mg of ALA

Drinking another protein shake after your work out will help muscle recovery and muscle Growth, the fast digesting curbs will replenish your muscle with glycogen and refuel them sufficiently before your next work out and will help the anabolic process of muscle growth they will also spike insulin levels which will increase protein synthesis (muscle growth),
Taking creatine after work out is an easy way to replenish muscle creatine levels.
ALA enhance the amount of protein and creatine enter the muscle cells.

Step 14: Dinner
Multivitamins, 500-1000mg of Vitamin C
, and 2-3g of Fish Oil
Taking minerals and vitamins at breakfast and dinner with food help them to get absorbed in the body. and make sure you get enough of them especially Vitamin C and Bs because they are water soluble, and don't stay in the body for long time.

Step 15: 30 Minutes before bedtime
One dose of ZMA(30mg of zinc,450mg of Magnesium,and11mg of vitaminB6)
Bodybuilders and athletes deficient in zinc and magnesium because they work out. you lose minerals through your sweat . taking ZMA also help prevent the affect of over training.

Step 16:Just before bedtime

40 gram of Casein Protein
Casein protein is slowly digested and will supply your body with up to 7 hours of steady supply of protein and will prevent muscle break down during the night.


If you follow this supplement plan you will see dramatically muscle gain.
realize that the bar i set here is high. Take it one step at a time adding each time more supplement to your diet. the more you follow this program the more muscle gain you will see.


Get tools that will help you with this supplement regime.
Like most people you probably have 9-5 job here are some tools that will help you follow this regime. Get separate Gym Bag and put inside it
Shakerthere is nothing worse then drinking lumpy protein that was stir in a cup.
Pill organizerWill help you carry your pills every where.
Small Tupperware containers with lids:Use this the carry your powder supplements like: protein , creatine , glutamine, BCAAs, L-arginine, carry with you a small supplied of these and store the rest.
Small cooler: Will help you keep your food together with your vitamins and powders at the same place. many of those do not need to stay in a cool place but your food does.

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The Perfect Supplementation Plan - Part 2

step 7 Mid afternoon snack, about a hour after lunch
Take 1 gram of L-Carnitine
taking L-carnitine on empty stomach a few hours before work out will enhance muscle recovery and testosterone's levels during your work out.

step 8: One hour before workout take 400mg of caffeine.
caffeine is great for muscle growth and strength its reduce muscle pain during workout and fat burning.

step 9: One hour before workout,take Triblus Terrestris.
T. Terrestris increase testosterone levels in the body. Very Important take this supplement only during work out days. Other wise it will stop be effective after a while. you can also take a break for a week or two every few month,.

step 10: 30 minutes before work out, Take 3-5 g L-Arginine, 5g of glutamine, 5g of BCAAs
L-Arginine increase blood flow to muscles which increase the flow of nutrition testosterone and oxygen during your work out and create max muscle growth, Glutamine and BCAA will supply energy to the muscles during work out allowing you to rip out more reps and get your muscle pump during work out.

The Perfect Supplementation Plan - Part 1

This is a step-by-step guide for taking each supplement at every opportunity to dramatically enhance your gains. It may not be possible for you to follow this advice to the letter every single day because it sets the bar high for perfecting your supplementation regime. Do as much as you can... the closer you stick to this plan, the more gains you will see.

Step 1 - After Waking Up

Take 20 grams of whey isolate protein mixed with water. I like either
Optimum Nutrition's Gold Standard Chocolate Whey Protein or Muscle Milk Chocolate. Both of these work very well for me and taste really good too (especially the Muscle Milk). You should have whey protein right after waking up because during the night, your body starts to break down muscle mass. You can stop this muscle breakdown by supplying your body with quick-digesting amino acids. Whey isolate is the fastest digested protein so you can start growing again as soon as possible.

Step 2 - 20-30 Minutes After Taking The Whey Protein

Take 3-5 grams of arginine, 5 grams of glutamine, and 5 grams of BCAAs. Arginine and glutamine are two amino acids that help to boost the production of growth hormone. Arginine is known for its ability to stimulate nitrous oxide production. NO increases blood flow to muscles, and optimizes nerve function and muscle growth. Glutamine improves digestion, enhances the immune system, and promotes recovery. It also provides energy to the muscles. BCAAs (short for branch chain amino acids) promote muscle growth and recovery. Take these supplements without any food to maximize absorption.

Step 3 - Breakfast (30 minutes after Step 2)

Take a good multivitamin, 1,000 mg of vitamin C, 400 IU of vitamin E, 1,000 mg of calcium and 2 g of fish oil. Breakfast is the most important meal of the day. You must eat a whole food breakfast even if you have to eat it at work, because it is a key to succeeding in this program. This meal should contain between 3-5 eggs, 1 cup of oatmeal, and a piece of fruit (together with the vitamins). These vitamins are crucial because they improve muscle growth, enhance joint healing, improve brain function, and aid fat loss.

Step 4 - An Hour After Breakfast

Take 1 gram of L-Carnitine. This enhances your metabolism and improves muscle recovery. Consuming this on an empty stomach enhances its overall effectiveness.

Step 5 - Two Hours After Breakfast, At Least 1 Hour Before Lunch

Take 20-40 grams of Casein protein. I recommend the Optimum Nutrition Chocolate brand. This protein is slowly digested to provide a steady supply of building blocks to the muscle for up to 7 hours, optimizing growth potential.

Step 6 - Lunch

No supplements are needed at this meal, as you will get plenty of protein from the food you eat. Good choices for protein include chicken, steak, unprocessed turkey, or tuna. You also want some carbs and vegetables. For carbs, eat brown rice, whole wheat pasta, or whole wheat bread.

An Introduction

My name is Roman Ragazzi and I have been addicted to working out for over 15 years. I read whatever I can put my hands on that involves fitness and nutrition, from books, to magazines, and even websites. Many times during high school, I would find myself sitting in class with a Muscle and Fitness magazine under my desk. I've tried a multitude of exercise programs, supplements, and diets to figure out what works the best. Now that I have all this knowledge, my goal is to help as many people as I can to achieve the body they desire and a higher quality of life. I started this blog because I believe that anybody, regardless of age, can see tremendous results with the right information, mindset, and determination.

For years, the bodybuilding and fitness market has been flooded with miracle fat-loss and muscle-building products. Each and every one of them promises instant results, backed by obscure scientific studies and fake testimonials. Stop spending your money on products that you've never tried. I've done the research so you don't have to throw your money away.

In this blog, I will write from my own experience and you will learn about the most effective workout programs, proper nutrition, and valuable supplements.

For your attention through out the blog i put a direct link to the supplements i am talking about press on the link(supplement) to get to the supplement directly.