You squat, you bench, you curl your way to a better body each and every day you set foot in the gym. Your goals are set, you drive up more weight for more reps. You are a disciplinedhard worker who accepts nothing less than the best from your workouts and nutrition strategies. Sets and reps are counted and documented as well as grams of protein and carbs. Unfortunately you sometimes find that your gains have slowed or stopped or perhaps even regressed! You need that extra boost. You need a good supplement strategy to get you on the road to gains once again. But how much and when do you take them?
| Upon waking in the morning | 20 g whey protein 2-3 g arginine 7-10 g glutamine 5-10 g BCAAs |
| Mid-day | Whey (20 g)-casein (20 g) protein shake |
| Pre-workout | 20 g whey protein 2-3 g arginine 7-10 g glutamine 3-5 g creatine 5-10 g BCAAs 250-500 mg Tribulus Terrestris |
| Post-workout | 40-80 g simple carbs 20 g whey protein 20 g casein protein 7-10 g glutamine 3-5 g creatine 5-10 g BCAAs |
| Dinner | 500 mg vitamin C 200-400 IU vitamin E |
| 30-60 minutes before sleep | 20 g casein protein 2-3 g arginine 7-10 g glutamine ZMA (30 mg zinc, 450 mg magnesium, 11 mg B6) |
| Middle of the night | 20-30 g casein protein |
First Nutrition 