Supplement Guide

Build Muscles

Protein Powder
Protein powder is the key for muscle tissue repair and growth and it can also assist with your weight
loss goals. Protein powders are a great addition to your diet to ensure you reach your daily
recommended protein intake. Protein powders are also very convenient and good at any time of the
day. If you are going to purchase a protein powder i suggest you pick a protein powder with more
than 23g protein and less than 5g of carbohydrates and less than 4g of fat per serving, there are
many protein powders out there like this but here are some recommended examples.

EHPlabs - OxyWhey (my personal favorite)

High quality pure whey protein with 5.3g BCAA's per serving plus it's boosted with MTC to stimulate
metabolic activity and fat breakdown.

Dymatize ISO-100

High quality whey protein.

Gaspari Nutrition - Myofusion

A protein blend containing protein concentrate, isolate, egg albumen and milk protein isolate.

MusclePharm - Combat powder

A protein blend containing whey protein isolate, casein, whey protein concentrate, egg albumen, and
a Digestive enzyme blend.

Recommended dose:

There is no exact answer to this, it all depends upon overall diet and protein requirements that you
need.

 Creatine
Creatine is beneficial for anyone wanting to increase lean muscle mass, strength and athletic
performance. Creatine is a natural compound which is derived from meat products and also made in
the body. Creatine changes into a molecule called phosphocreatine which serves as a storage
reservoir for generating ATP. ATP is the chemical source of energy for muscle contraction and quick
energy. Phosphocreatine is an important source of ATP energy in muscle tissue and studys have
shown that creatine can increase the performance of athletes in activities that require quick bursts of
energy, such as sprinting and weight lifting. Creatine supplementation combined with strength
training has been shown to cause dramatic improvements in muscle hypertrophy (increase in muscle
size) and strength through cell volumization and increased protein synthesis. Any brand of plain
"creatine monohydrate" product is fine but here are some of the ones i have personally used.
EHPlabs - CRE8 (my personal favorite) The purest pharmaceutical grade 100% bio-available
creatine monohydrate. Axis Labs - Micronized Creatine Monohydrate Plain creatine monohydrate
powder Inner Armor - Micronized Creatine Monohydrate Plain creatine monohydrate powder
Recommended dose: Loading phase: 20g (spread out over the day) for 5-7 days Maintenance
phase: 5g (any time of the day) for 3 months +

BCAA (Branch Chain Amino Acids)

Branched chain amino acids (BCAA's); leucine, isoleucine and valine are essential amino acids that
the body cannot self produce. These BCAA's are absorbed directly into the muscle tissue rather than
the liver, are metabolised quickly and can be used for energy. BCAA's are ideal for anyone wanting
to support strength and power, muscle growth and recover quickly after workout sessions. Here are
some good examples: EHPlabs - Beyond BCAA (my personal favorite) BCAA powder SciVation -
Xtend BCAA powder Recommended dose: 5-20g per day
 WEIGHT/FAT LOSS

Caffiene
Caffeine is a powerful stimulant to the Central Nervous System. Caffeine affects the CNS causing
more alertness and allowing for more intense focus. The chemical structure of caffeine is very similar
to that of adenine. Caffeine is perhaps the most widely used agent to mobilize fat for use as fuel, and
one that actually helps burn that fat by elevating energy expenditure (basal metabolic rate).
Recommended dose: 400-800mg (spread out over the entire day) and DO NOT take high amounts if
you have any heart conditions or using any other supplements containing stimulants.

Yohimbine HCL
Yohimbine is an alpha-2 antagonist, meaning it inhibits the effect of alpha-2 receptors. This has
many effects in the body including to help mobilize stubborn body fat. It also has tendency to
increase heart rate and blood pressure. Recommended dose: 0.2mg/kg bodyweight. So a 70kg
individual would take roughly 14mg in total.

Fat Burners
Fat burners are a a good addition to help you drop body fat and support your energy levels. There
are many fat burners available on the market, most of them burning a hole in your pocket rather than
burning your body fat. Rather than purchasing a fat loss supplement i personally prefer to
supplement with specific ingredients (such as the ones listed above). However there are still some
good fat burner products out there on the market such as: EHPlabs - OxyShred (my personal
favorite) Destroys stubborn fat cells, promotes hyper-lipolysis, speeds up metabolism, boosts energy
put you in a feel good mood. Driven Sports – Lean Xtreme You will feel good with low stress levels,
good energy, and just an overall great mood. Genomyx – DCP (Damage Control Protocol) Good
energy and endurance. Genomyx – H.E.A.T Good for appetite suppression, improves mood, aids in
nutrient repartitioning. Recommended dose: As stated on the back of the product as it will vary
depending upon product.

PRE-WORKOUT

Beta Alanine
Beta-Alanine is a non-essential amino acid and is the only naturally occurring beta-amino acid. It will
help increase muscular strength and power output, increase anaerobic endurance and delay muscle
fatigue so that you can train harder for longer. Recommended dose: 4-9g spread out evenly over the
day.
 Citrulline Malate
Citrulline Malate is a salt form of the amino acid. The Malate, or malice acid is found in fruits such as
apples and enhances the effects of citrulline. Malic acid takes part in aerobic cellular respiration
where oxygen and carbon compound (acetyl Co-A) are used to produce immediate energy and CO2
in the mitochondria of the cell. It will help increase your energy and endurance, give you insane
muscle pump and vascularity, and you will recover faster. Recommended dose: 10g+ 30-60 minutes
pre-workout to get the insane muscle pump and vascularity effects.

Agmatine
Agmatine (or Agmatine Sulfate) is a compound that is normally produced in the human body through
a process in which l-arginine is decarboxylated and transformed into Agmatine. Agamtine will greatly
increase your muscle pumps, vascularity and muscle fullness as well as give you a good mood uplift.
Recommended dose: 1000mg 45 minutes pre-workout

 Pre-Workout Supplements
Pre-workout supplements are designed to help you get the most out of your time at the gym. Pre-
workouts can give you a surge in energy levels, improved mental alertness and focus, increased
blood flow to your muscles and vascular pumps. If you're hitting the gym and feeling unmotivated or
tired, you may need a pre-workout and you'll be sure to push out those extra reps next time! Now
there are many different pre-workouts available on the market, but the following ones are the ones
which i have found to be the best. Athletic Edge- Presurge Unleashed Great energy, noticeable
pumps, and a very, very intense focus. Also comes with an adequate dosing of creatine. EHPlabs -
BUZZ (my personal favorite) Amazing pumps, amazing energy, increased oxygen to muscles,
pumps & vascularity are out of this world. LG Sciences - Anadraulic State GT Stimmed energy, good
focus, good to use if training in the morning it will defiantly pick you up. Controlled Labs - White
Flood Good energy, small amount of focus but not as much compared to some other products, no
crash. BBS - Carnivore Big increase in strength, and just an overall good feeling while on it.
Neogenix - Bodyforge Noticeable increase in endurance. SNS - Agmatine Muscle pumps are insane,
endurance even better. Recovery time in-between sets decreased and a noticeable strength
increase. Thermolife - Pump-Bol Endurance through the roof. High rep sets become easier. Pumps
are incredible. MAN - Clout Elevated mood, strength will skyrocket after a week or so using this
product. Omega Sports - Ultima Awesome stimulant free pre-workoutm the effects are literally
outstanding. Pump is unreal, consistent improvements in performance, strength/endurance and
overall health. Recommended dose: As stated on the back of the product as it will vary depending
upon product.
 Glucosamine
Glucosamine is an aminomonosaccharide naturally occurring in the human body and is produced
naturally in the body by chondrocytes to help maintain and build healthy joint tissue. The main
purpose of glucosamine is the create long chains called glycosaminoglycans (GAGs). Which the
joints and cartilage require to repair. The GAGs, formerly known as mucopolysaccharides, are long
chains modified disaccharides and are the main component of proteoglycans (PGs). These, along
with chondrocyte and collagen make up cartilage. I recommend Glucosamine for everyone who lifts
weights as its the best nutrition for your joints and you want to look after these! Any glucosamine
product is fine you can get these from your local supermarket or health store. Recommended dose:
800-1500mg per day.