The Plan - Part 3

In this part, I'm going to talk about something most people don't do.  Supplementation. This is the process of providing your body with natural chemicals it just doesn't get or make enough of.  If you do or if you don't supplement you will see results, but if you do, you will see them much faster.

Supplementation

The studies behind supplementation vary from institute to institute but almost all show that there were noticeable benefits to supplementation, so I've worked out a formula for me that seems to work. Once again, this is for ME, so adjust accordingly.

Here's what I take and why:

• Multivitamin - To ensure I get my regular vitamin dosage in case my meals don't provide enough.
• Omega 3, 6 and 9 - A LOT of benefits in this combo. Fights depression, helps brain function and fights inflammation.
• CLA - Conjugated Linoleic Acid - An omega 6 that promotes metabolic rate, boost immune system and helps keep cholesterol down.
• L-Glutamine - Promotes muscle growth, brain health and has even been found to fight cancer.
• Green Tea Extract - Helps with weight loss, liver function, skin complexion, and again, can help fight\prevent forms of cancer.
• L-Arginine - Heart with Nitric oxide production and improves blood flow. In some studies it helped with clogged arteries.
• Creatine - Helps muscle cells produce more energy, improves overall high intensity performance, accelerates muscle growth, and helps to fight certain neurological diseases (which is important to me as Parkinson's Disease runs in my family).
• Beta-Alanine - Boosts muscle strength and endurance, helps increase muscle mass and boosts muscular anaerobic endurance. Good Stuff.
• Pre-Workout - This is actually kind of a prepackaged powder with several of the ingredients I mentioned.
• Post-Workout - Again, pre-packaged, but make sure it has what you need.
• BCAAs - Branched Chain Amino Acids - help with fatigue and recovery. Drink these all the time.
• Protein Powder - This is used to boost my protein (and carb if need be) intake.  It should be noted that it's important to get a lot of protein in your body within an hour of your workout, and this is the best way.

When I Take It:
Routinely
AM - Multivitamin, CLA (2000mg), Omega 3-6-9 (600mg), and L-Gutamine (2000mg)
PM - CLA (2000mg) and L-Gutamine (2000mg)

Workout Days
1 Hour Before Workout - L-Arginine (1000mg), Green Tea Extract (600 mg)
30 Min Before Workout - L-Glutamine (2000mg), Beta-Alanine (3.2g), Pre-Workout Mix
Post Workout - L-Glutamine (2000mg), Creatine (3.2g), Post Workout Mix, Protein Mix (Shoot for around 40-60g)

Off Days
At some point in the day you need to take your pre-workout supplements, but not your post ones. This keeps those supplements in your system and still working while you are on a recovery day.


That's the basics behind it.  It would help if you took a slow digesting protein (Casein) before bed so that you get a contents stream of protein entering the body.

Keep up the questions and comments, and get ready for the last part, Part 4 - Results and Summary, where I will answer a lot of the submitted questions as well.

Until Next Time Dear Readers...