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:
Regulars:
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
