Wake-Up /
Pre-Workout:
- Green Tea Extract
– Caffeine to stimulate and sharpen, plus tea’s health benefits.
- Fat Burner
–Stimulate and thermo-effects (optional, not all safe) or 6oz. coffee
- Multi-vitamin – Try
not to get more than 100% anything, especially A, D, E, or K
which are
fat-soluble vitamins and can build up over time.
- Beta-Alanine – 4g
total, 2g before workout to fight lactic acid and allow greater
strength. Boosts
muscular anaerobic endurance and aerobic endurance.
- 5g Creatine – Energy, water retention.
- 16 oz. water
-60-90 minutes before workout: Oatmeal and banana w/ eggs
whites (no fats before
workout, will
sit in stomach)
and/or
18-20g Whey protein within 30 minutes of starting workout
(Optimal amount)
During Workout:
- 7-10oz. water every 15-20mins.
- If working over an hour drink some electrolytes
- If working over 90 minutes drink carbs and electrolytes
(Gatorade, Accelerade)
Post-Workout:
- Whey proteins blend with: 10-12g whey & 10g weight gainer
(Or just 20g protein,
which is optimal
amount for recovery. Over 20g can hinder muscle growth)
- Ground
Flaxseed – Fiber and digestion (Optional)
- Spirulina
– All amino acids for protein synthesis (Optional)
- BCAA –
For protein synthesis
- Creatine
Monohydrate – Recovery (May be in your whey already)
- Chia seed–
Cleanse and fiber (Optional)
-
Beta-Alanine – 2g (Should break up 4g daily dose into two servings)
- 70-90g of carbs and 20g protein in a meal – Ideal for
protein synthesis
– 4:1 ratio carbs:protein is
optimal. Consume .5-.8g protein/lb. body weight
total in a day, depending on level of activity. .9g/lb BW upper limit)
- Replace weight lost in water (So if sweat 1.5lbs. drink
24oz. water)
Before Bed:
- ZMA – Deeper
sleep and testosterone booster for recovery.
- Glutamine – 5g
can boost growth hormone levels.
- Casein Protein –
about 12g to provide steady flow of protein for muscle recovery
and prevent
breakdown of muscles while fasting during sleep. (Cottage Cheese is
casein also)
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