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My Supplements

You can find My Supplement Schedule at the bottom of this page.  First, a few things about supplements in general.

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Consult your doctor before starting any supplements.  This is especially true if you're on any medications, since there could be dangerous interactions!

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Also, don't blindly follow anyone's supplement schedule or recommendations.  You need to own your health!  Do your own research and make your own decisions.  Part of the hard work of transforming is learning how to do it.  That means lots of searching and reading.  Unfortunately, it also means sorting through many conflicting opinions.  You don't have to be an expert or even understand everything completely.  However, you should put thought and work into the process, and then use your best judgement.  You are in charge of your own health!  

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If you are overweight, out of shape, or in poor health and you are looking to transform your body, supplements need not be a high priority for you.  When it comes to transforming, there are many far more important things than supplements. 

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Here is how I rank the major physical elements of transforming your body:

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  1. Diet, Including Proper Hydration (~80%)

  2. Strength Training (~10%)

  3. Restful Sleep (~5%)

  4. Cardio Exercise (~3%)

  5. Everything Else, Including Supplements (~2%)

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These are just the physical elements of transforming.  Depending on the individual, emotional issues, stress, and other life situations can easily trump everything listed above, but that is way too deep to handle here!

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The point is, you don't need to worry about supplements until you're further along your transformation journey.  The two exceptions I would make to that statement would be Creatine and Whey protein, because they are so tremendously helpful in building muscle mass.  And when it comes to transforming, muscle mass is your friend!

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I broke down my supplements into three categories:

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Stuff You Really Ought to Try:

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  • Creatine - This is the granddaddy of muscle building supplements!  It's one of the most studied and proven supplements of the last 20 years.  There are many variations available these days, but the tried and true creatine monohydrate powder is all you need.  It is also the cheapest version, which is nice.  It is most effective when taken after a strength training workout.

  • Whey Protein - In order to build muscle mass, you need to consume a lot of protein (~0.7 grams of protein per pound of body weight per day!)  It can be difficult to get that much protein from your diet while also maintaining a calorie deficit for fat loss.  Whey protein is an extremely calorie efficient source of protein, and is a great way to supplement your protein intake.  It is also proven to be helpful for building muscle mass, especially when taken during or after strength training.

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Stuff I Really Like, but It's not as Important as Creatine and Whey:

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  • NO-Xplode - To be fair, this is the only pre-workout supplement I've tried, so I can't say how it stacks up to others.  I use it in my workout shake, which I sip throughout my workout.  It helps my energy level and improves my pumps.

  • Beta-Alanine - This is also part of my workout shake.  I take it to help reduce fatigue and boost performance during strength training.

  • L-Arginine - Also in my workout shake.  Taken to reduce fatigue and improve pumps during strength training.

  • L-Citrulline - Also in my workout shake.  Also taken to reduce fatigue during strength training.

  • Curcumin - I take it to reduce inflammation and to help activate my body's autophagy process.  Autophagy is a normal physiological process where the body cleans out damaged areas of cells to keep them healthy.

  • Niacinamide - Is a form of Vitamin B3.  I take it for overall health.

  • N-Acetyl Cysteine - I take as an antioxidant and for overall health.

  • Berberine - I take it for its anti-aging properties and also to help activate autophagy.

  • HMB - I take this right after strength training to help facilitate protein synthesis and also suppress protein breakdown.

  • Alpha Lipoic Acid - I take this right after strength training as well.  It is an antioxidant, and may also increase insulin sensitivity to help muscles replenish after workouts.  

  • Vitamin C - Another one I take right after strength training.  It is an antioxidant and also helps facilitate protein synthesis. 

  • B-12 Complex - I take this for overall health and energy levels.

  • Magnesium - I take this to help boost testosterone levels.  It also plays a critical role in hundreds of enzymatic reactions throughout the body.

  • GABA - I take this to stimulate my body to produce HGH (Human Growth Hormone), which helps build muscle and also increases fat metabolism (meaning fat gets used up instead of stored).

  • Melatonin - I take this to help me get better sleep, but studies have also shown it can be beneficial for building muscle and reducing fat storage.

  • Betaine - I just started this recently based on a study which said it improved strength and mass gains.

  • Fish Oil - I take this for heart health, to reduce inflammation, and also to facilitate the production of testosterone. 

  • Flax Oil - All the same reasons as the fish oil above.

  • Beet Root - I take for overall health and energy. It doubled the B12 reading in my blood work.

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Other Stuff I Take:

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  • Coenzyme Q10 - I take for heart health, overall health, and energy levels.

  • Selenium - I take to help boost testosterone and also for overall health.

  • Folic Acid - I take for immune system support.

  • DHEA - I take to help boost testosterone and also for overall health.

  • Milk Thistle - I take this for liver health.

  • Saw Palmetto - I take this for prostate health.  My Mom told me about it 8 or 10 years ago when my Dad was being  treated for prostate cancer.

  • Zinc - I take to help boost testosterone and also for overall health. 

  • BCAA's - This is another ingredient in my workout shake.  Branched Chain Amino Acids (BCAA's) are the building blocks of protein.  Their value is somewhat questionable if your overall protein intake is adequate.  If you do fasted strength training (I don't usually do that, but I have done it at times), it is recommended to take 10 grams of BCAA's to help avoid muscle breakdown during training.

  • Psyllium Husks - I take for the fiber.  It may also be good for heart health and to help lower cholesterol.

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My Daily Supplement Schedule (What I Take and When I take It):

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When I did Intermittent Fasting during my transformation, I ate from 8:00 AM to 4:00 PM.  I have since shifted my eating window to 10:00 AM to 6:00 PM.  It helps me not be so hungry in the evenings.

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  • With Morning Meal (10:00 AM)

Whey Protein

Psyllium Husks

Creatine

DHEA

Fish Oil

Flax Oil

CoQ10

Betaine

Beet Root

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  • Workout Shake (12:00 PM to 1:00 PM)

Whey Protein

NO-Xplode

L-Arginine

Beta-Alanine

L-Citrulline

BCAA's

Dextrose

Maltodextrin

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  • After Workout (1:00 PM)

Creatine

Vitamin C

Alpha Lipoic Acid

HMB

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  • With Evening Meal (5:30 PM)

Curcumin

Berberine

Niacinamide

N-Acetyl Cysteine

DHEA

Folic Acid

Milk Thistle

Saw Palmetto

Fish Oil

Flax Oil

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  • Bedtime (10:00 PM)

GABA

Zinc

Magnesium

Selenium

Melatonin

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As always, thank you for reading.  If you have any questions, please feel free to Ask Me a Question!

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