Current Supplement Schedule
We’ve discussed what each supplement does below and in our “Super 7 Size Surge Supplements” feature. For more on the fat-burning supplements we recommend, see "Ultimate Fat Burners". We thought a more precise way to show you what we take and when is with a one-day supplement snapshot. Here it is...
Upon awakening
Red Dragon (beta-alanine), 2 caps
L-carnitine, 3 caps (1,500 mg.)
With breakfast
Multi-vitamin
Fish oil, 3 caps (3,000 mg.)
8:30 a.m.
Red Dragon (beta-alanine), 2 caps
9:00 a.m.
Pro-Fusion protein drink (2 scoops)
9:45 a.m. (just before 10 a.m. workout)
Methyl Ripped (forskolin-based fat burner), 2 caps
Cort-Bloc, 4 caps (about 800 mg.)
Branched-chain amino acids, 5 caps
Vasodilator (optional*): Plasmavol, SuperPump 250 or N’Gorge
*Also use vasodilator before cardio to increase blood flow, which heightens fat burning
11:30 a.m. (postworkout)
RecoverX, 3 scoops
CreaSol (titrated creatine; mix with RecoverX in blender), 1 scoop
L-leucine or Leukic (to increase protein synthesis), 4 caps
1 p.m. (just before lunch)
Branched-chain amino acids, 4 caps
L-carnitine, 3 caps (1,500 mg.)
Methyl Ripped (forskolin-based fat burner; optional), 1 cap
3:30 p.m.
Pro-Fusion protein drink (2 scoops)
Branched-chain amino acids, 4 caps
4:30 p.m.
Branched-chain amino acids, 5 caps
6:00 p.m. (with dinner)
Multi-mineral
Vitamin C, 500 mg.
Fish oil, 3 caps (3,000 mg.)
Before bed
Branched-chain amino acids, 5 caps
Cort-Bloc, 2-3 caps
MASS Phase...
This blog will allow you to see what and how we supplement during our current MASS phase (our RIPPING phase supplement blog is further down this page). We believe these supplements are key to significantly accelerating muscle growth. (For a meal-by-meal mass-building eating regimen, see the Fast-Mass Diet on page 100 of the new 3D Muscle Building e-book.)
Added beginning of January ’07
Pro-Fusion protein powder
What is it: A multi-substrate protein powder that contains whey, micellar casein and egg protein.
Why we take it: We use this between solid-food meals to stay in a positive nitrogen balance, but lately we’ve been using about one scoop in water before bed. We’re looking for that extra mass boost before we start dieting in the spring.
When we take it: One scoop before bed helps defend against muscle wasting during the overnight fast and it will also feed the muscles growth-promoting protein as you sleep. The micellar casein is important because it’s slow-releasing—it will stay in your system for many hours, unlike whey protein that is in and out quickly. If you use a protein powder before bed, be sure it contains ample amounts of micellar casein, like Pro-Fusion.
N’Gorge capsules
What is it: Creatine ethyl ester and nitric oxide synergistic complex
Why we take it: We use this or SuperPump 250 plus Kre-Alkalyn creatine caps to enhance the pump and get a preworkout shot of creatine.
When we take it: We take four capsules before we train, usually on arm day, as it provides better pumpability. We also like to get creatine before we train so that muscular-pumping action can take it directly to the muscles for more specific replenishment. Note: We also take creatine after we train so it’s in our system during the important anabolic window—one hour after training. To get it click ALRI’s N’Gorge.
Added beginning of October
SUPER PUMP 250 powder
What is it: Instant muscle-expanding matrix/lean-mass catalyst with a caffeine kicker
Why we take it: We’ve been using this only periodically when we’re looking for more pump and a preworkout energy kick (it contains caffeine). It sure makes training more fun...
When we take it: While we said we take SuperPump only periodically, about 15 minutes before we train, we’ve started using it before almost every workout lately because it’s kind of addicting. Why? Nothing is more motivating than seeing your muscles blow up before your eyes, and this product jacks up your pump from your very first set. You get so stoked from that immediate muscle-engorgement visual that you put more into all of your sets. And with a little caffeine added to that bigger-pump effect, you see why workout productivity goes through the roof! The directions say two to three scoop, but we find one scoop is enough for us. That gets us sufficiently wired with plenty of muscle inflatability and vascularity. For more info or to order click SuperPump 250.
Added mid-September
L-CARNITINE capsules
What is it: A naturally occuring compound. We took this during our RIPPING Phase, but new information says it should be in every mass-seeking bodybuilder’s supplement arsenal...
Why we take it: In our RIPPING Phase section (below) we said that L-carnitine helps shuttle fat into the mitochondria of the cells for more efficient fat burning. New research says it also increases anabolic receptors in muscle—something anabolic steroids do! (J Steroid Biochem Mol Bio. 93(1):35-42; 2005) To make that happen, subjects took one gram in the morning and one gram at noon. Anabolic-receptor proliferation means much faster size gains! Bonus: Another study showed that carnitines proved significantly more active than testosterone in improving nocturnal penile tumescence and International Index of Erectile Function score. Yes, carnitines were better than testosterone at producing erections. Okay, let’s make a leap here: If there are anabolic receptors in the penis and carnitine increases those receptors and produces sturdier erections, could it be that size may increase other places as well as muscles? (Hmm, carnitine is found in meat, the well-hung character in the movie “Porky’s” was nicknamed Meat.... Pass the friggin’ carnitine!)
When we take it: We are mimicking the study that produced anabolic-receptor proliferation—we take a gram in the morning with breakfast, and another gram at lunch. Right when we started taking L-carnitine is when we noticed our muscle-size increasing—that’s at the six-weeks mark on our new P/RR/S program. Coincidence? We can’t say for sure, but we’re staying on the carnitine, even though it’s a bit pricey (and if it increases size other places, it’s priceless!). Our favorite brand is NOW L-carnitine, 500 mg. caps.
CREATINE capsules
What is it: A pH-balanced creatine (Kre-Alkalyn)
Why we take it: While we still take CreaSol titrated creatine in our postworkout shake, new research on supplement timing says taking it before training is extremely important for size and strength increases as well. Paul Cribbs, Ph.D., just completed a 10-week study at Victoria University in Australia that used experienced adult male bodybuilders as subjects. Half of the participants only supplemented in the morning and at night, using whey protein and creatine monohydrate. The other half of the subjects used the same supplements, but took them just prior to and just after their workouts. The results were dramatic. While both groups improved in strength and body composition, the group that took their supplements pre- and postworkout achieved double the results. That’s right, they got twice the strength increases, as measured by a one-rep max, and twice the muscle gains! Here’s what Dr. Cribbs had to say about it: “Having a high concentration of creatine in the blood [during your workout] will mean that more of it is delivered to the working muscles. Additionally, supplementation with creatine immediately after training will ensure rapid uptake of this nutrient by depleted muscles, ensuring a greater anabolic response.”
When we take it: Once again we are mimicking the study—we take two capsules of a Kre-Alkalyn-based product like Kre-Alkalyn EFX or Sci-Fit’s Kreation (which also has amino acids and caffeine) just before our workouts (10 a.m.). And we’re still using the X Stack, that includes CreaSol, immediately after (as indicated below, 11:30 a.m.).
LATE AUGUST, 2006: This is our first MASS blog entry, so we will outline exactly what we’re taking, when we take it and why. We will place supplement additions at the top of this blog in the coming weeks.
5:45 a.m. (upon awakening)
2 RED DRAGON capsules
What is it: A beta-alanine supplement
Why we take it: Study after new study shows that carnosine in muscle tissue provides a buffering affect, which allows you to grind out more growth reps. The biggest bodybuilders have more than twice the carnosine levels of nontraining individuals due to an adaptation to intense training. Scientists surmise that because they do so many pain-zone sets, the biggest bodybuilders stockpile carnosine—to help them get bigger and stronger. Beta-alanine converts to carnosine, so by taking it you load your muscle tissue with carnosine and can power out more reps (and X Reps) in the growth zone on any work set.
We actually began taking Red Dragon in its beta-test form toward the end of our ripping phase and got exceptional results! Our strength kept moving forward even when our calorie cuts were at rock bottom. We knew it would be even more effective once we moved into our mass phase, and it’s working extremely well with our new program. New studies have shown that it synergizes with creatine, making size and strength gains even more pronounced—a muscle-building smart bomb!
WARNING: You may feel a skin-tingling effect about 30 minutes after taking beta-alanine. That’s a normal reaction.
6 a.m. (with breakfast)
1 1/2 scoops of PRO-FUSION (30 grams of protein)
What is it: A micellar casein-, whey- and egg-protein powder designed for both fast and slow release.
Why we take it: To get an immediate infusion of three different types of protein after our overnight fast. (Steve mixes vanilla flavor in water and pours it over his cereal; Jonathan stirs into glass of water and drinks with breakfast.) Pro-Fusion protein is one of our dieting staples and a big reason we can continue to add muscle as we drop fat.
1 MULTIVITAMIN/MINERAL capsule or pak
What is it: A high potency array of vitamins and minerals.
Why we take it: To insure health and optimum body functions, including nervous system reaction for intense muscular contraction. We rotate between many, but a favorite is Universal Animial Pak.
3-4 ESSENTIAL FATTY ACID capsules (2 grams)
What is it: Mostly fish oil with a high amount of omega 3s (about 3:1 omega-3s vs. omega-6s).
Why we take it: Most diets are deficient in the omega fats, and these fats are required for healthy skin and hair, not to mention fat burning and testosterone production. In fact, Dan Duchaine, the late steroid guru, said that omega fats are the most powerful legal anabolic available—and they help you burn fat faster too. We rotate between many, but favorites are Omega Stak or Super Omega 3-6-9.
8:30 a.m.
2 RED DRAGON capsules
What is it: A beta-alanine supplement
Why we take it: Study after new study shows that carnosine in muscle tissue provides a buffering affect, which allows you to grind out more growth reps. The biggest bodybuilders have more than twice the carnosine levels of nontraining individuals due to an adaptation to intense training. Scientists surmise that because they do so many pain-zone sets, the biggest bodybuilders stockpile carnosine—to help them get bigger and stronger. Beta-alanine converts to carnosine, so by taking it you load your muscle tissue with carnosine and can power out more reps (and X Reps) in the growth zone on any work set.
WARNING: You may feel a skin-tingling effect about 30 minutes after taking beta-alanine. That’s a normal reaction.
9 a.m.
1 1/2 scoops of PRO-FUSION (30 grams of protein)
What is it: A micellar casein-, whey- and egg-protein powder designed for both fast and slow release.
Why we take it: To continue to trickle-feed amino acids into the bloodstream for positive nitrogen balance and anabolism.
11:30 a.m. (Postworkout)
RecoverX, 3 scoops, CreaSol, 1 scoop
What is it: This is our famous X Stack that we believe is essential to kicking off the recovery and muscle-building processes after a workout. The mix gives you 60 grams of fast carbs and 40 grams of fast protein—these compounds are quickly digested so they get into your bloodstream almost immediately. The CreaSol provides five grams of titrated creatine, which is also a “fast” creatine that is almost 100 percent usable by the body.
Why we take it: To replenish glycogen stores and to kick-start the anabolic process. Studies show that fast protein and fast carbs together taken immediately after training trigger an insulin surge, which quickly shuttles those nutrients directly to muscle cells. For more info click X Stack.
4 p.m.
1 1/2 scoops of PRO-FUSION (30 grams of protein)
What is it: A micellar casein-, whey- and egg-protein powder designed for both fast and slow release.
Why we take it: To continue to trickle-feed amino acids into the bloodstream for positive nitrogen balance and anabolism.
6:30 p.m. (with dinner)
3-4 ESSENTIAL FATTY ACID capsules (2 grams)
What is it: Mostly fish oil with a high amount of omega 3s.
Why we take it: Most diets are deficient in the omega fats, and these fats are required for healthy skin and hair, not to mention fat burning and testosterone production. In fact, Dan Duchaine, the late steroid guru, said that omega fats are the most powerful legal anabolic available. We rotate between many, but favorites are Omega Stak or Super Omega 3-6-9.
1 MULTI-MINERAL capsule
What is it: Extra minerals
Why we take it: The body is most likely to be depleted of minerals due to intense workouts and lack of nutrient-dense food (the soil our food is grown in becomes more and more depleted with each passing year). A favorite is NOW Full Spectrum Minerals, but we often rotate brands.
10 p.m. (before bed)
AMINO ACID CAPLETS: Now Amino Complete
What is it: Essential and nonessential amino acids in capsule form (we discuss aminos in our X-treme Lean e-book).
Why we take it: A new study found that most of the adverse hormonal effects of overtraining are blunted if you use amino acid supplements. A high level of amino acids in the blood is associated with increased muscle protein synthesis and a significant reduction in muscle catabolism (muscle wasting). This is especially important as you sleep, when catabolism can occur due to an emptpy stomach.
When we take it: We take three or four before bed, but we will also take a few with some solid-food meals. A new study showed just how slow protein assimilation is from a solid-food meal, so in order to get aminos into your system immediately you should drink a small protein drink or take aminos with solid food. That insures the immediate availability of muscle-building aminos. We try to use a liberal amount of these each day to supercharge our recovery and muscle growth. (If you buy aminos, get the biggest bottle you can find—they go fast if you use them correctly.)
Note: Later in the winter we may go to a small whey/casein protein drink before bed, as our bodies adapt to higher calories. Hardgainers may want to do that now.
RIPPING Phase...
Added early July
L-carnitine: fat shuttle/androgen-receptor booster
What is it: This compound helps move fat into the mitochondria of the cells for energy.
Why we take it: It helps us dial in the last bit of detail to our physiques, as it’s a fat shuttle that kicks in the adipose-burning mechanism sooner. It’s also been shown to boost muscle recovery, which we need during lower calories, and muscular force production. In one study L-carnitine improved the contractile force in the latissimus dorsi of dogs by 34 percent and overall force production by 31 percent (J Strength Cond Res, 17:455-462; 2003). (That means it can give your X Reps more firepower!) There’s more: Scientists reported still another unexpected effect. This study examined the effects of carnitine on testosterone responses and androgen receptors after heavy weight training and a postexercise carb-and-protein meal. Ten men, average age 21, took either a placebo or two grams of an L-carnitine mix for 21 days. Baseline androgen-receptor content was higher in the carnitine group. That’s what anabolic steroids do! They increase the number of androgen receptors.
When we take it: We take three grams a day: 1 gram in the morning, 1 gram prior to cardio and one gram prior to bed. The killer cardio fat bomb is three amino tablets and 1 gram of L-carnitine, which helps your body preserve muscle during cardio (aminos) and tap into fat stores faster (carnitine). Note: This supplement is a bit pricey, but it’s worth it, especially in the last weeks as you whittle away that last bit of bodyfat. We like NOW brand, 500 mg. caps., but there are plenty of other brands out there.
Added end of May
NOVEDEX XT: aromatase inhibitor/testosterone booster
What is it: It’s an estrogen-blocking supplement that, in turn, significantly raises free testosterone levels for better muscle building and fat burning.
Why we take it: A research study showed that after 28 days of using Novedex XT before bed, subjects increased free testosterone anywhere from 300 percent to more than 500 percent over baseline. Read those numbers again—those are incredible amounts! Even better, blood chemistry tests showed no adverse changes in estrogen levels, nor were there any side effects observed. Safe and effective! We’ve gotten very noticeable strength gains and new muscular detail after introducing it. Some of that may be just the natural progression of our training and diet, but the supplement definitely does good things. Testosterone usually falls during a strict diet, so Novedex XT makes good muscle-building, fat-burning sense!
When we take it: We began by taking two capsules at night before bed, but after about 1 1/2 week, we increased the dosage to four capsules (the suggested amount). Warning: This is a potent supplement, and the label suggests not taking it for more than six weeks straight.
Added Middle of May
AMINO ACID CAPLETS: Now Amino Complete
What is it: Essential and nonessential amino acids in capsule form (we discuss aminos in our X-treme Lean e-book). We’ve stopped using GH Stack, so to continue to support growth hormone output we are taking liberal amounts of these capsules.
Why we take it: A new study found that most of the adverse hormonal effects of overtraining are blunted if you use amino acid supplements. A high level of amino acids in the blood is associated with increased muscle protein synthesis and a significant reduction in muscle catabolism (muscle wasting). This is especially important during a lower-calorie diet coupled with high-intensity X-Rep training, which is what we’re doing now in our Ripping Phase. Aminos are very effective at keeping testosterone and GH levels high.
When we take it: Subjects in the study were taking amino acids with each meal. We’re trying to follow suit, taking three to six amino capsules with our solid-food meals—breakfast, lunch and dinner—as well as a few before bed. We use a liberal amount of these each day to supercharge our recovery and muscle growth. So far it’s working very well—more cut, getting bigger! (If you buy aminos, get the biggest bottle you can find—they go fast if you use them correctly.)
APRIL 28, 2006: This is our first blog entry, so we will outline exactly what we’re taking, when we take it and why.
6 a.m. (with breakfast)
1 1/2 scoops of PRO-FUSION (30 grams of protein)
What is it: A micellar casein-, whey- and egg-protein powder designed for both fast and slow release.
Why we take it: To get an immediate infusion of three different types of protein after our overnight fast. (Steve mixes vanilla flavor in water and pours it over his cereal; Jonathan stirs into glass of water and drinks with breakfast.) Pro-Fusion protein is one of our dieting staples and a big reason we can continue to add muscle as we drop fat.
1 MULTIVITAMIN/MINERAL capsule or pak
What is it: A high potency array of vitamins and minerals.
Why we take it: To insure health and optimum body functions, including nervous system reaction for intense muscular contraction. We rotate between many, but a favorite is Universal Animial Pak.
3-4 ESSENTIAL FATTY ACID capsules (2 grams)
What is it: Mostly fish oil with a high amount of omega 3s (about 3:1 omega-3s vs. omega-6s).
Why we take it: Most diets are deficient in the omega fats, and these fats are required for healthy skin and hair, not to mention fat burning and testosterone production. In fact, Dan Duchaine, the late steroid guru, said that omega fats are the most powerful legal anabolic available—and they help you burn fat faster too. We rotate between many, but favorites are Omega Stak or Super Omega 3-6-9.
8 a.m.
1 1/2 scoops of PRO-FUSION (30 grams of protein)
What is it: A micellar casein-, whey- and egg-protein powder designed for both fast and slow release.
Why we take it: To continue to trickle-feed amino acids into the bloodstream for positive nitrogen balance and anabolism.
9:55 a.m. (10 minutes before workout)
2 GH STAK effervescent tablets dissolved in water
What is it: A proprietary mix of ingredients to naturally boost the body’s production of growth hormone; it was developed by Dr. James Jamieson, developer of the patented patch-delivery system used by drug companies.
Why we take it: Every year we like to use this product to kick off our ripping phase. GH is a power-packed fat burner, and this product gives us a running start to melting off bodyfat. Note: You must fast for at least two hours before using it. An alternative method is to use it prior to bedtime if you don’t like training on an empty stomach.
11:30 a.m. (Postworkout)
RecoverX, 3 scoops, CreaSol, 1 scoop
What is it: This is our famous X Stack that we believe is essential to kicking off the recovery and muscle-building processes after a workout. The mix gives you 60 grams of fast carbs and 40 grams of fast protein—these compounds are quickly digested so they get into your bloodstream almost immediately. The CreaSol provides five grams of titrated creatine, which is also a “fast” creatine that is almost 100 percent usable by the body.
Why we take it: To replenish glycogen stores and to kick-start the anabolic process. Studies show that fast protein and fast carbs together taken immediately after training trigger an insulin surge, which quickly shuttles those nutrients directly to muscle cells. For more info click X Stack.
Cort-Bloc, 3-4 capsules
What is it: A phosphatidylserine supplement that increases mental acuity and helps preserve muscle by reducing the stress hormone cortisol.
Why we take it: The body produces cortisol during stressful situation, including intense workouts. What’s to bad about that? Cortisol helps your body convert muscle tissue to energy. Yep, it burns off precious muscle tissue! It is also a known contributor to bodyfat accumulation and many stress-related diseases. This supplement is especially important during a diet when muscle preservation is so important.
4 p.m.
1 1/2 scoops of PRO-FUSION (30 grams of protein)
What is it: A micellar casein-, whey- and egg-protein powder designed for both fast and slow release.
Why we take it: To continue to trickle-feed amino acids into the bloodstream for positive nitrogen balance and anabolism.
6:30 p.m. (with dinner)
3-4 ESSENTIAL FATTY ACID capsules (2 grams)
What is it: Mostly fish oil with a high amount of omega 3s.
Why we take it: Most diets are deficient in the omega fats, and these fats are required for healthy skin and hair, not to mention fat burning and testosterone production. In fact, Dan Duchaine, the late steroid guru, said that omega fats are the most powerful legal anabolic available. We rotate between many, but favorites are Omega Stak or Super Omega 3-6-9.
1 MULTI-MINERAL capsule
What is it: Extra minerals
Why we take it: The body is most likely to be depleted of minerals due to intense workouts and lack of nutrient-dense food (the soil our food is grown in becomes more and more depleted with each passing year). A favorite is NOW Full Spectrum Minerals, but we often rotate brands.
1 ANTIOXIDANT capsule
What is it: Antioxidant nutrients to prevent cell damage and enhance recovery and growth.
Why we take it: Because intense exercise causes free-radical production in the body, which can be toxic on many levels. There are also so many toxins in our environment that you can’t afford not to take an antioxidant if you care about your health. A favorite is Syntrax Radox.
10 p.m. (before bed)
4 ZMA-T capsules
What is it: A scientifically designed zinc/magnesium supplement shown to help increase testosterone production.
Why we take it: Most athletes are deficient in zinc due to intense training. That can lower testosterone levels and slow recovery and muscle growth. ZMA is a proprietary blend of zinc and magnesium that has been shown in studies to boost testosterone.
