Supply Checklist for Bodybuilding part II(supps and eating schedule)

SUPPS

7. Glutamine- a super supplement, helps digestion, muscle recovery, brain function and is high octane fuel for the white blood cells, which power the immune system. L-glutamine is easily mixed, but fastly digested, as the stomach will use a majority for digestion. That’s not a bad thing, but we want it to be able to get it into the muscles for recovery and the white blood cells for immune function, which is vital for maximum recovery. This is where glutamine peptide comes in, the molecules are bonded together allowing the glutamine to bypass the stomach and enter the bloodstream. Unfortunately the peptide doesn’t mix well and tastes horrible. L-glutamine works, just have take more of it to get same results, its cheaper so the price difference will be negligible.

8. Multi-vitamin and mineral- a basic formula will be sufficient to meet your basic needs, it is basically insurance that all of your metabolic needs are being met. Its like getting your car tuned up and having all your fluids topped off, your trying to be a performance vehicle, so make sure your fuel is top notch high octane. The quality of U.S food is not good, trying to get all the necessary vitamins and nutrients from food would mean an excess amount of food and calories needs to be taken. In addition an anti-oxidant should be taken to combat the stresses of working out and life.

9.Protein powder- recommended for post workout where quick digestion is important and for meal replacements. Great in emergency situations. A basic protein powder is fine, check the main-sellers on sites like bodybuiding.com, if it’s a top seller than its inexpensive and effective. For post-workout you want a quick absorbing protein like whey, if you take any at night, a slow burning one like casein is best.

10. Pre-workout supplement: Sometimes you just need that extra something to get you going, or there is a bodypart you need to focus on. A pre-workout containing caffeine and nitrous oxide for vaso-dilation(blood flow). Again check for bestsellers or ask at you local supplement shop.

11. Joint support formulas can be found relatively cheap nowadays. Keeps joints lubricated and can also repair cartilage and tendons. It really takes effect after 1 month continuous use, its effects are usually forgotten after a while, but if you stop taking them again you will notice more stiffness after about 4 weeks after discontinuing (this was your original state). Unfortunately the glucosamine can be hard on the stomach for some people.

The daily checklist-

Wake up

Drink 8-24 0z water (gets metabolism and digestive system ready for day)

Eat within 5-10 minutes of waking (every minute you are up and not eating, you are losing muscle-catabolic state)

Oatmeal (9 grain cereal) large bowl, with eggs, meat or protein drink 1(High fiber will help appetite and digestion)

Take multi-vitamin and joint support with breakfast (don’t take vitamins on empty stomach)

2.5 hours then tupperware meal 1 2 (meal prepared night before, hopefully)??????

1.5 hours 5 grams glutamine and amino acids 24 0z h20 (Insurance for staying anabolic and recovery)

1.5 hours tupperware meal 2  3*

1.5 glutamine and amino acids*

1 hour Tupperware meal 3 4*

1.5 hours take pr-eworkout and workout

1 hour protein shake with glutamine 5

1 hour evening meal  6

1.5 glutamine – aminos

1 hour meal (no starch) 7

2.5 meal (no starch) or slow acting protein 8 (No starch for fat loss only)

This is an example of non-workout day, times will vary so follow the following protocol when you workout.

Pre-workout supplement 15 min prior to workout*

Immediately following workout, consume a  shake or drink containing approximately 60% carbs 40% protein and no fat.

Within two hours pick up eating with regular meal plan.

So it doesn’t matter what time of day the workout lies, follow the above instructions. The only deviation from the main program is this- if you work out in the evening, it is ok to add a little starch on the meal after the shake. And a little more when you do legs and back…

The only directions missing are for h2o intake. Try to consume a gallon a day.

Cheat meals (For Fat loss)- being a foodie and craft beer lover, I include a cheat meal twice a week. It keeps the strength up, helps prevent over-training , helps sanity and doesn’t hurt progress. There’s a good chance you’ll wake up looking better than day before(just don’t get crazy at a buffet or get hangover drunk)

You now have the guidelines to progress not only towards a new physique, but a new quality of life. Because if you follow the program above (combined with enough rest), without ever even working out.