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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