Supplement Stack

[El tío Saín]

I´ve designed my supplement stack according with CW´s recommendations (for my LBM). Seems... well, quite expensive , mostly due to the high dose of BCAA´s. 100€/month is the cheapest thing I can get. That´s like 120 $, by the way.

Looks like this:

Weight	158 lbs@16%BF: LBM: 132 lbs
Pre-workout, hypertrophy	50g carbs, 25g protein
Post-workout, hypertrophy	50g carbs, 25g protein, 5g creatine
Fish (salmon) oil, with meals	8g (5-6 softgels/meal)
BCAA´s	16g (4g taken 4 times per day between meals).
Creatine	5gr (fasted), 5gr PW
Milk Protein Isolate	30gr before bed. Eventually MRP

That´s optimal, of course, and using whey hydrolisate (a little bit more expensive than isolate/concentrate). I´m adding a multivitamin and Vit. C in the morning. Diet is going good, supplements are just on the top of it, except for the peri-workout meals and the pre-bed meal.

What do you think? Smaller doses of BCAA would do the trick?

[Kevin Larrabee]

Originally Posted by El tío Saín

I´ve designed my supplement stack according with CW´s recommendations (for my LBM). Seems... well, quite expensive , mostly due to the high dose of BCAA´s. 100€/month is the cheapest thing I can get. That´s like 120 $, by the way.

Looks like this:


That´s optimal, of course, and using whey hydrolisate (a little bit more expensive than isolate/concentrate). I´m adding a multivitamin and Vit. C in the morning. Diet is going good, supplements are just on the top of it, except for the peri-workout meals and the pre-bed meal.

What do you think? Smaller doses of BCAA would do the trick?

Screw the BCAAs if you can't afford them, your whey protein should have a good amount included in it anyway.

[He-man]

OK now that you've got the supplements down, what program are you going to do? If you are going to stack all those, you should be kickin ass in the gym to get the most out of your money.

Also make sure your diet is tight and you are eating plenty of fruits and veggies. IMO you could drop the milk isolate and drink a smoothie before bed with cottage cheese in it. Thats my strategy. Also make sure you are resting, not partying too much, and focusing on intensity in the gym.

As Kevin was saying depending on your protein powder you may get a decent amount of BCAA's, but if you are on a tighter budget you could always take 4g PWO and make your supply last longer.

Good luck, these supplements won't get you huge, working out and eating plenty will. These might just supplement the process if everything else is going well.

[El tío Saín]

Hi He -man. Yeah, everything else is going OK, I think. I´ve been training consistently for about 6 years, and my diet is going well, following essentially Dr. Berardi´s recommendations. I´m trying to gain weight right now.

I will be finishing the program I´m now on, then I´ll take a few days break, and after that I´ll start with ABBH, followed by TTT.

Good point on the Milk Isolate, I was thinking of it. It´s one of the things I could take out; on the other hand, I found vitamins and figh oil to be the most important ones. I could also consider a smaller dose of fish oil, but I see the new trend (Chad and in a more patent way, Poliquin) recommending high or very high doses. Anyway a I lots of nuts, avocados, olive oil, some yolks...

[Cynic]

What do you have during your workout? Just water?

Your peri workout looks similar to mine, except I'll be having the surge during my workouts. In 1/2-2/3 strength in 32oz water, it's frickin' yummy!

[El tío Saín]

When I make a good pre-workout I usually drink water during workouts. Idealy I would use some Gatorade with BCAA´s or even Surge or something similar (Surge is not an option here, but I can make a similar mix myself using Arla´s Lacprodan), but it makes it even more expensive. With a pre and a post-workout drink I think it´s done, and that seems to be what CW himself recommends.

Hydrolisate makes it a little expensive, but I do believe it´s the best option there (and just there, not at ant other time of the day). The Dave Barr´s article about post workout makes it quite clear, I recommend reading that one to everyone interested in this topic. It´s in T-Nation. Surge is optimal anyway, I would use just that if I could buy it here.

[Chad Waterbury]

If cost is an issue, limit your BCAA protocols to fat loss periods. They'll help you most during fat loss. For muscle gain, it will help, but as long as your eating plan is sufficient, the impact won't be as great as you'll experience with fat loss.