“Hey man, what do you take”?
I always get asked at least once a week about what my supplement routine is. So I thought I would share my current regimen with you guys to maybe provide some guidance. My typical morning starts off with either an egg based breakfast, such as scrambled eggs, or I will use the Pro-3 Protein powder and make a smoothie. Since the first meal of my day is also my pre-workout meal I typically throw some carbs into this meal to help fuel my upcoming workout. If I do the egg meal for breakfast, then I end up eating those with oatmeal. But, if I go with the smoothie instead, I will end up adding a banana to the smoothie for the carbohydrates. With my breakfast meal is when I also take my first dose of sarms. Right now I am using S4 and GWXT pre-workout. I take 2 capsules of each with breakfast.
Now It’s Time to Get Motivated
About fourty five minutes to an hour after breakfast I will mix up a scoop of Limitless Pre-workout in about 16 ounces of water and start sipping on it approximately 30 minutes before I go to the gym. I will consume about half to two thirds of the Limitless before I get to the gym, and finish it during the first 20 minutes of my workout. Throughout the rest of the workout I just sip on water until I am done training. After my workout I don’t rush to take in a meal or protein shake. I typically get home from the gym, and within approximately 60-90 minutes of finishing my lift I usually make a smoothie. Anywhere around 40-50 grams of protein total, so approximately 2 scoops of Pro-3 Chocolate, a banana, and 1 Tablespoon of peanut butter. I add this to 6 ounces of water with 6-8 ice cubes. Blend and done. After this, I am really not taking in any other supplements until bed time, which is about 10 hours from the time I have my post workout shake. The only thing I use in between that time and bed time are the Vital Greens Super Food Blend. I add 2 scoops into 20 ounces of water and sip on it throughout the evening. I do this to try to make sure I am getting in enough nutrition and anti-oxidants to support my recovery, but also Vital Greens tastes really good for a “greens” formula, and breaks up the monotony of just drinking water all day.
The last supplement I use about 30 minutes before bed is Ibutamoren. I take three capsules every night before bed. It seems to help with sleep, and I recover much faster on it. And that’s it, a handful of key items is all I use on a daily basis. What are your favorite supplements?
How Much Protein Do We Actually Need?
This is one of the most frequently asked questions I get so I wanted to take the time to address it. How much protein you need daily is truly determined by your goal and activity level. If you are not exercising regularly, especially with weights, chances are your protein requirements are going to be much less than an athlete who competes regularly. But, the issue that many run into is what is a good baseline to follow to make sure we are getting enough. A general rule of thumb to follow has been somewhere between 80%-100% of your body weight in grams of protein per day. So, for example…A male or female training 3-4 days per week that weighs 200 pounds would require between 160-200 grams per day. Now, this doesn’t always follow suit thou. Personally, I find that I do best taking in slightly more than one gram per pound of protein per body weight. For example, I currently weight 210 lb and take in 250 grams of protein per day on average. This allows me to recover well from my training sessions I do 4 days per week and still feel good going into my next workout.
To get your protein requirements dialed in for your needs I would recommend getting with a nutrition coach, or some type of fitness professional that you can personally work with to get your meal plan in place properly. Most of your protein should be coming from solid foods, such as eggs, chicken, lean ground beef, etc. Protein powders can be used, especially around workout times as long as the quality is good, but do not get carried away with them. Keep their use to one or two shakes a day to get in your requirements. I know personally for me when I initially started getting my own meal plan structured eating all solid food was a little impractical for my schedule. So throwing in a shake was an easy fix, plus the digestion of the protein shake is easier as well.
Here is an awesome dessert recipe to help satisfy that sweet tooth and not feel guilty.
Healthy Almond Joy Cheesecake
- 1/2 Cup Low Fat Cottage Cheese
- 1/2 Tbsp Scoop Musclesport Whey Revolution Chocolate **about 3**
- 1/4 tsp Pure stevia(or sweetener of choice to taste)
- 2 TbspNatural almond butter**
- 1 Tbsp Unsweetened coconut flakes
In a small food processor blend the cottage cheese, protein powder, sweetener and 1 Tbsp of almond butter. I always layer them in that specific order, as I find it blends the best that way.
Process until well mixed and the cottage cheese is creamy and smooth. Note that the mixture is very thick, so you will have to stop the food processor and scrape down the sides a few times, and then keep blending until smooth.
Transfer the mixture into a small bowl and place into the freezer for 30 minutes – 1 hour to let it set up a little ***.
While it chills, spread the coconut flakes onto a small baking sheet and toast them in a 400 degree oven until light golden brown, about 1 -2 mins.
Once the cheesecake has set, top with additional 1 Tbsp of almond butter (if using) and toasted coconut flakes and DEVOUR.
As we all try to reach our desired fitness goals it is usually good to be practical in your approach. With work, family, business and other daily activities sometimes it is just impractical to get all of your nutrition through whole foods, even thou this is the most optimal choice. That being said here are a few nutritious protein smoothie recipes you can use to get your day started on the right foot.
1.Chocolate Peanut Butter Smoothie-
1.5 Scoops Slim Whey Smoothie Mix
2 Tablespoons Natural Peanut Butter
4 ice cubes
8oz unsweetened almond milk or water
2. Banana Oatmeal Protein Smoothie-
1.5 scoops Slim Whey Vanilla or Chocolate, depending on base flavor preference
1 whole banana
2 Tablespoons classic Quaker Oats
8oz unsweetened almond milk
1-2 teaspoons honey
1/4 teaspoons cinnamon
4 ice cubes
3. Berry Mango Protein Smoothie
1.5 Scoops Slim Whey Vanilla
1/2 cup blueberries
1/2 cup frozen or fresh mango
1/2 banana (optional)
8oz unsweetened almond milk
1 Tablespoon Chia Seeds
2-3 ice cubes