The PERFECT Supplement Plan

The “Perfect” Supplement Plan

Barring Financial Barriers
By – Jason C Powell

One of the most frequently asked questions I get is, “What supplements do I need to take to help me gain size (lean mass)?”

Well, barring financial barriers, here is the most beneficial supplement plan to help YOU get those highly desired gains. This includes the what, when and how of all the supplements. Now, you WILL have to think a little on your own and do a little math to determine a few of the proper amounts for you specifically, but all the information is here.

So you all know, I will be using and referencing Optimum Nutrition and ABB** supplements as I am an athlete of theirs. There are other companies that offer similar products; it’s up to you to determine which company has the products for you.

Remember, I am highly educated in diet, training and supplementation. This “Perfect Supplement Plan” covers the broadest range of bodybuilders and strength athletes. For a specific plan designed for YOU, I can be hired for such services.

To start, here is the list (with suggested servings/amounts):

100% Gold Standard Whey (http://www.wheygoldstandard.com)
(1.5 to 2 grams of protein per pound of body weight over several servings a day is recommended)

Casein (http://www.optimumnutrition.com/products/100-casein-protein-p-219.html)
(Perfect for bedtime – 2x bodyweight / 10 = serving size – a 200lbs person would need a 40 gram serving)

Platinum Hydrowhey (http://www. platinumhydrowhey.com )
(Post workout – 2.5x bodyweight / 10 = serving size – a 200lbs person would need a 50 gram serving)

Glycomaize (http://www.optimumnutrition.com/products/glycomaize-p-255.html)
(Post workout – between .3 and .4x bodyweight = serving size – a 200lbs person would need 60 to 80 gram serving)

L-Glutamine (http://www.optimumnutrition.com/products/glutamine-powder-p-237.html)
(5 grams per 75 pounds of bodyweight over 3 servings – a 225 pound person would need 15 grams over 3 servings per day)

BCAA (http://www.optimumnutrition.com/products/instantized-bcaa-5000-powd...)
(5 grams per 75 pounds of bodyweight over 3 servings – a 225 pound person would need 15 grams over 3 servings per day)

Beta Alanine (there are SO many companies that offer Beta Alanine by itself, you will need to see what best suits you)
(1 to 1.5 grams over 4 servings a day – 4 to 6 grams per day total)

HMB (http://www.optimumnutrition.com/products/hmb-1000-caps-p-238.html)
(Most strength athletes should take between 2.5 and 4 grams per day of HMB over three doses)

Vassive NO - Nitric Oxide Supplement (http://www.optimumnutrition.com/products/vassiveno-p-228.html)
(1 to 2 scoops 30 minutes before your workout – depends on tolerance)

Creatine (http://www.optimumnutrition.com/products/creatine-powder-p-234.html)
(5 grams with POST workout shake)

OptiMen Multi Vitamin and Mineral (www.optimen.com)
(1 Pill 3 x’s daily)

EFAs, DHA and EPA – I use the brand Nordic Naturals, but you are welcome to try any that suit your personal needs. I take two pills three times a day of their Pro EFA product…each serving gives the following:
Total Omega-3s: 565; EPA: 270 mg; DHA: 180 mg; Other Omega-3s: 115 mg; Omega-5: 0.5 mg; Omega-6: 248 mg; Omega-7: 186 mg; Omega-9: 244 mg; GLA: 66 mg; OA: 160 mg

Here are the “whys” to take each of the above supplements:

100% Gold Standard Whey – This whey protein is the only protein on the market to include ALL FOUR types of whey (Ion Exchange Whey Protein Isolate, Cross Flow Microfiltered Whey Protein Isolate, Whey Protein Concentrate and Hydrolyzed Whey Peptides). It is tough at times to have the time and availability of solid foods…when those times come up, we still need our protein…this is an amazing source of high quality protein that will help fulfill those requirements as an athlete. As athletes, we ALL need available protein on a consistent basis…this is that protein!

Casein – Casein is the ‘perfect’ protein for those times you need a more sustainable source of protein, like bed time. Casein proteins are pH sensitive and gel in the acidic environment of the stomach. As a result, it can take more than twice as long for caseins to be broken-down into their amino acid subcomponents than whey and other proteins. Because of their unique time-released qualities, caseins are aptly described as anti-catabolic or muscle-protecting proteins.

Platinum Hydrowhey – The “best of the best” protein on the market! This is the perfect protein for post workouts and those times you need a fast absorbing protein. Platinum Hydrowhey is the fastest, purest, most advanced whey protein we've ever developed. In a word: excellence. By hydrolyzing the protein in this premium formula we've created our fastest-acting whey protein yet. Hydrolyzing breaks larger proteins down into smaller pieces that are able to get into your system rapidly, enabling your muscles to start rebuilding quickly. For added effectiveness, we've also enhanced this revolutionary formula with digestive enzymes and micronized branched chain amino acids (BCAAs). In addition to being fast, Platinum Hydrowhey is also ultra-pure. That's because it's made entirely with hydrolyzed whey protein isolates. So there's no excess fat, cholesterol, or lactose to slow down your progress.

Glycomaize – The name of this game is “Recovery”, and this cannot happen without replenishing the muscles! Whereas proteins help with muscle rebuilding, carbs refuel and replenish. Of the various types available, Waxy Maize Starch and Trehalose are two of the best. Waxy maize starches are long-chain, highly-branched, exceptionally-dense complex carbohydrates that are rapidly absorbed. Trehalose is a much smaller, slower-digesting molecule comprised of two unusually linked glucose sugars. Together, these carbohydrates provide immediate and intermediate energy, top-off glycogen stores, and aid with nutrient absorption. That’s why they’re the foundation of our GLYCOMAIZE formula. Unlike other high-carbohydrate formulas that you may have used in the past, GLYCOMAIZE is designed to be used often and in greater amounts. Added Carbogen enzymes help ensure fast, easy digestion without bloating or cramping. So, when you’re ready to power-up your pre-, during- & post-workout drinks and shakes to meet the intensity of your sports, you’re ready for GLYCOMAIZE.

L-Glutamine – Again, this game of recovery is KEY. Glutamine is the most abundant amino acid in the body, comprising more than 60% of the free amino acid pool in skeletal muscle and greater than 20% of total circulating amino acids. Supplemental L-Glutamine may help reduce muscle soreness and rebuild muscle tissue. It has also been linked in several sources to support he immune system and several other key bodily functions.

BCAA – This specifically refers to three Branched Chain Amino Acids (L-Valine, L-Leucine, and L-Isoleucine). The Branched Chain Amino Acids (BCAAs), so named because of their branched chemical structure, are essential in that the body cannot make them from other compounds. L-Valine is needed for metabolic functions and smoothing the nervous systems of the body. L-Leucine can decrease muscle breakdown under times of stress and maintain a stable nitrogen balance (possibly increasing protein synthesis). L-Isoleucine is KEY is several metabolic functions and even can help regulate blood sugar levels.

Beta Alanine – When our bodies are put through the stresses of extreme exertion, our bodies become more acidic, this wreaks havoc on our muscle building attempts. Beta Alanine is a non-essential amino acid that helps to counter this increased acidic state and allow us to work harder without some of the negative effects of an increased acidic state. Beta Alanine, due to its function, opens the window for increased or more sustained strength and increased anaerobic endurance among other things. This supplement is essential in my book!

HMB – Yes, it’s expensive, but for the highly trained athlete and competitive bodybuilders…this is another essential supplement. AND it has been scientifically tested and backed (not like many supplements out there). HMB basically helps that BCAA above (L-Isoleucine and L-Leucine) assimilate proteins…research published in the Journal of Applied Physiology and other peer reviewed publications has shown that HMB may have an effect on increasing muscle weight and strength. Three grams of HMB per day can help highly trained muscles combat protein breakdown, assist in muscle repair and support increased endurance.

Vassive NO - Nitric Oxide Supplement - Nitric oxide is produced naturally in the body, and it is instrumental in just about all the body’s functions, from transmitting messages between nerve cells and aiding the immune system in fighting off intruders to controlling blood flow and regulating the function of just about all the body’s organs.
There are several “types” of NO or various forms of L-Arginine products to choose from…this isn’t as easy as simply knowing you NEED NO in your supplement regimen…there is L-ARGININE, ARGININE ALPHA-KETOGLUTARATE (AAKG), ARGININE KETOISOCAPROATE (AKIC), ARGININE MALATE and ARGININE ETHYL ESTER…I suggest using a product with multiple forms or mixing your own.
As it turns out, nitric oxide signals the smooth muscles that line the blood vessels to relax, which dilates the vessels themselves. That affects everything from blood pressure to erections, though for our purposes, the most critical factor is the fact that wider blood vessels allow for more blood flow to muscle tissue

Creatine – If you are one that does react to creatine, take it today and take it for good! Creatine can help at so many levels. It can help with proper hydration of the muscles, decrease recovery time both between sets and workouts and even help with the ‘mental’ part of the game keeping your muscles looking fuller throughout the day. How do you know if you react to creatine? Easy. For one week, take creatine as suggested above, you should gain about 2% of your body’s current weight, then stop…if you do not lose that weight in the next three days, you probably do not react to creatine. So, 7 days taking creatine (did you gain 2% in weight??)…stop…then wait 2-3 days (did you lose that weight??). If you did not gain the weight or lose the weight…creatine may not be for you…if you did…then congratulations, you DO react to creatine!

OptiMen Multi Vitamin and Mineral - Opti-Men is a complete Nutrient Optimization System, providing the ultimate in performance supplementation. With more than 75 distinct ingredients, Opti-Men lays a solid foundation for everyday health, performance, and vitality. Its five Performance Blends are: Amino-Blend, Viri-Blend, Phyto-Blend, Enzy-Blend and Opti-Blend

EFAs, DHA and EPA – This is an essential supplement for everyone…athlete or not! These fats help with just about everything…brain function and repair, neurological health and functions, metabolic functions, health and repair of multiple tissues throughout the body…eyes, heart, skin and more. They can even help reduce that “spare tire” in men!

** - some information within the explanations of the above supplements have come from sources originated by ON and ABB