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.