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Bodybuilding Guides

Beginner Supplements Guide 1
Beginner Supplements Guide 2
Beginner Supplements Guide 3
Beginner Supplements Guide 4
Beginner Supplements Guide 5
Bodybuilding Diets
Bodybuilding Exercises
Bodybuilding Tips
Bodybuilding Revealed Review
Female Bodybuilding
Hardgariner Weight Gain G1
Hardgariner Weight Gain G2
Hardgariner Weight Gain G3
Hardgariner Weight Gain G4
Hardgariner Weight Gain G5
Jim's Bodybuilding Guide - Intro
Jim's Supplement Guide - 1
Jim's Supplement Guide - 2
Jim's Supplement Guide - 3
Jim's Supplement Guide - 4
Jim's Supplement Guide - 5
Jim's Supplement Guide - 6
Jim's Supplement Guide - 7
Jim's Weight Lifting Guide - 1
Jim's Weight Lifting Guide - 2
Jim's Weight Lifting Guide - 3
Jim's Weight Lifting Guide - 4
Jim's Weight Lifting Guide - 5
Jim's Weight Lifting Guide - 6
Jim's Weight Lifting Guide - 7
Jim's Weight Lifting Guide - 8
Jim's Weight Lifting Guide - 9
Jim's Diet and Nutrition Guide -1
Jim's Diet and Nutrition Guide -2
Jim's Diet and Nutrition Guide -3
Jim's Diet and Nutrition Guide -4
Jim's Diet and Nutrition Guide -5
Jim's Diet and Nutrition Guide -6
Routines & Programs Guide

Home Gym Exercise Equipment

Choosing a Home Gym Guide - 1
Choosing a Home Gym Guide - 2
Choosing a Home Gym Guide - 3
Choosing a Home Gym Guide - 4
Total Gym Review
Total Gym Models Compared
Power Rack Review
Power Rack Exercises

HardGainer Guide To Weight Gain and Muscle Building

Developing a Supplement Plan (part 5)

What's a guide without a sample supplementation plan? Like my guide for beginner supplements, I'll layout my general supplementation plan. Everybody has different schedules to follow, but this should give you a pretty good general idea on when to take what.

So, let's take a quick look at what's in our stack again:

ATP support: Pure Creatine Monohydrate (in homemade Cell Tech) and Ribose

Natural testosterone support: Tribulus Terrestris and ZMA

Proteins and Weight Gainers: Optimum 100% Whey, EAS Simply Whey and ProLab N Large 2

"The regulars": A multi vitamin, flax seed oil, Glutamine

The Supplement Schedule

Note: If you're using my homemade CellTech recipe, there's really no need to load, so all you need to do is take 2 serving sizes with 10 grams of creatine right after workout.

AM: Wake up

  • 1 Multi Vitamin tab
  • 1 Flax Seed Oil tab
  • 1 Tribulus pill (625mg)
  • Breakfast

Mid morning: (between lunch and breakfast)

  • take 1/2 (2 scoops) serving of Prolab N Large 2

Noon: Eat lunch

Mid afternoon:

  • take 1 serving of Ribose (2.5g - optional)
  • workout
  • take 2 servings of homemade CellTech after workout (equal to 70g of dextrose and 10g of creatine monohydrate)
  • take 1 serving of Ribose (2.5g)
  • take 1 serving of glutamine after workout (5g)
  • wait 30 minutes***
  • take 2 scoops of 100 whey after workout
    (note: take these within 1hr after workout)

Evening: Eat Dinner

Late Evening:

  • take 1/2 serving of N Large 2

Before bed

  • take 1 serving of glutamine
  • 1 Tribulus pill (625mg)
  • take 1 serving of ZMA pills (depending on what you get, number of pills will vary)
  • take 1/2 serving of N Large (optional)

*** It's important to wait 30 minutes after your creatine, ribose, glutamine doses before taking your 2 servings of 100whey (or any protein supplement). Glutamine is an amino acid and will compete for absorption with the amino acids in your protein shake. Take them 30 minutes apart, and you minimize this.

*** The second reason to wait 30 minutes between your CellTech and protein shake is due to food combining. (if you're not sure what that means do a search on google). In short, what food combining says, is that you should not ingest carbs and proteins at the same time, and should be taken sometime apart. Carbs require specific digestive enzymes (that is alkaline), and proteins require different digestive enzymes (that are acidic). The thing is, alkaline and acidic enzymes will neutralize each other, and you end up getting half assed digestion of both the carbs and protein. (Obviously, food combining is alot more involved than this, but we're mainly concerned with carbs and proteins.)

Personally, after I learnt about food combining, and started taking my post workout carbs and proteins about 30 to 45 mins apart, I had alot less gas! Which means better digestion.

Protein and Weight Gainers:

Creatine and Ribose

Testosterone Support Supplements:


Weight Gain Articles Index:

Weight Gain Guide Part 1 - Intro
Weight Gain Guide Part 2 - Creatine & Ribose
Weight Gain Guide Part 3 - Tribulus Terrestris, ZMA, and Dealing with Acne
Weight Gain Guide Part 4 - Protein Supplements, Weight Gainers, and Multi Vitamins
Weight Gain Guide Part 5 - Supplement Planning