Add some really serious muscle to your physique (up to 15-20pounds) in the next 12 months in one major mass building supplement at a time.
1-3 Months Basic Foundation
1st Month - Whey Protein
Consuming whey is a fast-digesting protein rich in branched - chain amino acids boost muscle growth when you work out.
Its also helps in blood flow to muscle. So when you take whey before workout it helps deliver more oxygen, more nutrients and more anabolic hormones to your muscle.
This is provide you more energy during your workouts, and enhanced muscle pump and better recovery and growth after workout.
Take 20grams of whey protein within 30minutes before each workout. Another 40grams after 30minutes your workout.
* Selling RM 150.00(2LBS Rich Vanilla & Dutch Chocolate)
2nd Month - ZMA
Zinc and Magnesium with vitamin B can help boost testosterone.
Choose a ZMA product that provide 30 milligrams of zinc, 40 mg of magnesium and about 10.5 mg of vitamin B and take it 30-60 minutes before bedtime without food or calcium (dairy) this will enhance its uptake and utilization and give you better quality sleep for optimal recovery.
*Selling RM 120.00( 90 Capsules)
3rd Month - Creatine
Taking creatine can help you gain strenght of over 10% and gains in muscle over 10 pounds Sound interesting? Follow the prescription.
Take 2-5 g of creatine within 30 minutes before your workouts and another 2-5 g within 30 minutes after your workout.
*Selling RM 110.00(500Grams)
4th Month - Casein
Whey makes up just 20% of the protein in milk, while casein makes up the remaining 80%. Casein has always been consider inferior to whey because of its slow rate digestion. This has always been an option for a pre-bedtime snack. This is to prevent muscle break down during sleep.
But now we know that when its taken after workouts, casein boost muscle protein synthesis similar to whey.
After your workouts replace 10-20 grams of whey with casein. This will help you gain significantly more muscle mass than those not adding casein to whey.
*Selling RM 260.00(4LBS Vanilla)
5Th Month - BCAA
Branched - Cahin amino Acids are the most critical amino acids for repairing and building muscle. They stimulate the muscle protein synthesis which lean to muscle growth. Taking BCAA before workout is important because muscle use these aminos as fuel.
BCAA also helps in boosting your postworkout whey shake with extra BCAAs giving you additional gains in both strenght and muscle mass. (since some protein whey have them inside their ingredent.)
Take 5 grams of BCAAs with your breakfast, preworkout and postworkout shake.
Find those product that has 5g BCAA, 2.5g of leucine, 1.25g of isoleucine and 1.25g of valine.
*Selling RM 120.00(200 Capsules)
6th Month - N.O Booster
Namely the dilation of blood vessels, wherein they become wider in diameter, allowing more blood flow to your muscle to deliver more oxygen, nutrients and anabolic hormones.
N.O Booster has an additive effect that leads to even greater energy during workout, abigger muscle pump and even better muscle recovery and growth after training .
N.O will also boost the benefit of a ZMA supplement.
Take an N.O booster that provide 3-5 grams of arginine in the form of L-Arginine in the morning before breakfast, about 30-60 minutes before workout and 30-60 minutes before bedtime.
* Selling RM 250.00(180 Li-Capsules)
7th Month - Caffeine
Caffeine provide the needed drive and energy for high - intensity training, which will further boost the energy aid you're getting from whey, BCAAs and N.O boosters. Caffeine has also been shown to immediately increase muscle strenght, which will further enhance the strenght from creatine.
Caffeine also can bluntys muscle pain during your workout so that you can take your training to failure, and beyond, for maximum gains in muscle size.
Take 200 - 400 mg of caffeine in the form of a supplement about an hour before workout.
Normal coffee that we consume doesn't enhance performance as well as caffeine supplement.
*Selling RM 90.00(100 Tablets)
8th Month - Beta-Alanine
This amino get combined with the amino acid histidine in the body to form carnosine. Muscles with higher levels of carnosine have greater strength and endurance, as carnosine increase the muscle's ability to contract with more force and to do so for longer without fatiguing.
Taking beta-alanine plus creatine gained sighificantly more muscle mass than those taking just creatine.
Take 1g of beta-alanine with your preworkout and postwork shake.
*Selling RM 130.00(250garms)
9th Month - Carnitine
Carnitine increase blood flow to muscles, further boosts the effects provided by N.O booster and whey protein.
Carnitine increases testostertone level after workoutand amount of testosterone receptors inside muscle cells and will allows more testosterone stimulate further muscle growth.
Take 1.5-2 grams of carnitine in the form of L-carnitine with breakfast, pre workout, post workout shake and nighttime meals.
* Selling RM 100.00(60 Capsules)
10th Month - Betaine
sTaking betaine experienced 25% greater gains in muscle strength. It also enhance the strength gains from creatine and beta-alanine.
Betaine also enhances joint recovery, which help you maintain training intensity and avoid injury.
Take 1250 mg of betaine twice a day with meals. Increase 2-3 grams with breakfast, prework shake, postworkout shake and nighttime meals.