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.