My B2B Supplement Pyramid
For this installment of the B2B Program, I went back to some of the supplement articles I've had published over the years..and made some 2012 additions and edits. I hope you enjoy it...and learn from it.
Before I get into the nitty-gritty of my Back-to-Bodybuilding Supplementation Plan, let's make one thing very clear...
If your training and nutrition are not in order, supplements are virtually worthless.
There is no such thing as a magic bullet in the supplement industry that will make up for sub-par workouts and poor eating habits. Train right! Eat right! Then supplement right! Supplements should be considered the last leg of our bodybuilding tripod.
Now that this is fully understood, let us build a hierarchy of supplements based on importance and effectiveness. To start, let's envision a three level pyramid:
- the base being our "foundation" supplements,
- the middle level representing our "performance enhancement" level, and
- the top level being the "fine tuning" level.
Level 1: My "Must-Have" Supplements
Your foundation level represents supplements that will not only help in accelerating muscle growth and fat loss, but they optimize personal health and well being. Weight trainer or not, these supplements are beneficial to (and in my opinion - should be utilized by) everyone. This level includes all of your protein powders, meal replacement shakes, essential fatty acids, and your multivitamin/minerals.
There is nothing magical here. Use of these supplements alone form the basis of a highly effective nutritional program. In fact, I don't view meal replacements or protein powders as supplements. I view them as food. Just like fats and carbohydrates, not all proteins are created equally. It is virtually impossible to match the low calorie/nutrient denseness of MRPs and you won't find a better protein for accelerating muscle growth the whey protein isolate. I find myself taking about 40 to 60% of my total protein intake in the form of, shall I say it, supplements.
WORD OF CAUTION: Not all supplements are created equally or with high quality ingredients. Don't get ripped off! Do your research and go with a credible company.
Level 2: Accelerate Recovery, Strength, and Muscle Growth
Our "performance" level of supplements will be our branched chained amino acids, glutamine, creatine, and thermogenics/stimulants. These are the supplements that help you maximize every minute you are in the gym and every minute you are recovering from your workouts. These are for those who have the desire to be bigger, stronger, faster, and leaner - - not just bodybuilders, but any athlete. Some of these supplements augment performance while others enhance the recovery process. Adding them both together equals an acceleration in the leanness and muscularity of your physique.
Level 3: The Extras, the Promising, and the Unproven
Our last level in our pyramid, the "fine tuning" level, are supplements that may provide some benefit, but are not obtainable from a regular diet. Included here would be Nitric Oxide products, Ursolic Acid, Raspberry Ketones, Glucosamine formulas, and testosterone enhancing products - just to name a few. Are they needed? No. Will they be beneficial? To some.
There are so many other supplements I could go into, but I recommend everyone start with the first two levels of our pyramid and work from there. I find myself at times only using these supplements. Instead of going crazy and purchasing every product out there, determine your goals and devise your plan around the supplements you NEED...not supplements you were talked into buying.
My B2B Supplement Plan
Now that we have a full grasp of our supplement pyramid, let me show you what my current supplement schedule looks like. In addition to the Meal Replacement Shakes, Protein Powders, and Supplement Bars that I eat (which you can read about in last week's post), I take:
5 AM- 5 gms Micronized Creatine (in my morning shake)
12 PM (with lunch) - 2 EFA capsules, 1000 mg time-released Vitamin C, 1 Multi-mineral tablet
5 PM (30 minutes pre-workout) - 5 gms BCAA, 5 gms l-Glutamine, and 1 serving of pre-workout stimulant
6:30 PM (immediately post-workout) - 5 gms BCAA, 5 gms l-Glutamine, and 5 gms Micronized Creatine
8:30 PM (with dinner) - 2 EFA caps, 1000 mg time-released Vitamin C, 1 Multi-mineral tablet, 50 mg B-Complex, 400 i.u. Vitamin E, and 2000 i.u. Vitamin D3
With the information and template provided, you should have more than enough information to start maximizing your supplementation.
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