Getting Started Part 5: Supplement Stack Schedule And Diet

Fruits, Veggies, Legumes, Fish and Meat are all part of balanced Muscle Building Diet.
Fruits, Veggies, Legumes, Fish and Meat are all part of balanced Muscle Building Diet. Click on the picture to be directed to a great book on muscle building and fat loss.

What’s popping guys? Hopefully, your muscle gains and fat loss! So I think it is important to talk about when and how to use these supplements before you go out and buy them. Hence, I am creating guide on when and how these supplements should be taken within your daily routine. Also, I will include what a muscle building diet looks like as well. So let’s get started guys.

Side Note: If you do not know what “Supplement Stack” means then please refer to my earlier posts in the series by going to the categories tab on the left and click “Getting Started“. Thanks.

How And When To Use Your Simple Supplement Stack

  • Whey Protein is can supplement any meal or snack at anytime of
    GNC AMP Advanced Protien
    GNC AMP 100% Whey Protein Advanced

    the day and be effective toward your gains as long as your meeting your daily protein requirements. If you pretty active are trying to build lean muscle or lose fat while preserving lean muscle mass, then you generally want 0.75 grams to 1 gram per 1 lb of body weight. It is not an exact science but that is a general rule of thumb for protein intake. Your body can only absorb so much protein at once so always make sure that between your meals and supplement that do ingest more that 20 to 25 grams of protein at once. Different bodies absorb different amounts of protein. Usually, the bigger and more active you are the more protein your body can digest at once. However, this supplement is best utilized when taken after your training session when your muscles are broken down and starving for nutrients. This is where a  higher amount of protein is need. About 30 grams of protein powder is needed after an intense workout.

  • Multivitamins and Fish Oil are pretty simple and straight forward.
    One of My Muscle Building Supplement Stacks.
    One of My Muscle Building Supplement Stacks.

    They are great to take at any point of the day except before bedtime. Due to nighttime metabolic processes in the body, you will excrete a good portion of the nutrients when you wake up. Thus, your multivitamins and fish oil go to waste. It is best to spread out the intake of these supplements through the day with meals. This will help your body absorb these nutrients much easier. For multivitamins, I would take double the daily total recommended amount because those daily requirements listed on these supplements are for mal-nutrition not an active individual. For fish oil, 1 to 5 grams (combined EPA and DHA) daily is what an active individual needs.

    Cellucor Creatine
    Cellucor Creatine
  • Creatine Monohydrate is taken daily. For maximization, start with a loading phase (lasts seven days). The loading phase is important because it saturates your muscles faster with creatine. This leads to greater and quicker increases in body weight and strength. Creatine loading is not necessary because your muscles will eventually reach the same saturation levels. However, it will take longer to see the benefits. If you do load, take about 5 grams 30 minutes before you workout and 5 grams right after along with your protein shake.  After seven days, cut your intake in half. 3 grams before and after you workout. These metrics are for an active individual. Someone looking for general health and wellness only needs 3 to 5 grams daily and the loading phase is not needed. Do not take with caffeine because the two substances counteract each other. After four weeks, you want to cycle off for one to two weeks. You will need to experiment with the cycle on/off process and see what works best for you.

    Cellucor ZMA
    Cellucor ZMA
  • Other supplements I occasionally use are Co-enzyme Q 10 is great for heart health. My family has a history of heart issues so and CoQ 10 helps blood flow from the heart to the organs and vice versa. I also have a sleep stack (a seperate post will be written on this soon). I also use Melatonin, ZMA, and Valerian Root act as natural sedatives for the body and promote restful sleep. I have issues getting restful and staying asleep. Since you muscles grow when you achieve deep sleep, it is important that you get great quality and quantity of sleep.

Daily Supplement Stack Schedule

The is sample supplement schedule. This is to give you idea what a supplement schedule looks like. This is usually what I do. Granted I am cutting and preserving muscle and strength so this may not be ideal for someone trying to gain muscle. However, only slight adjustments need to be made for that goal though. I will post what I doing now and what I did when I was putting on muscle mass. I work a 8 am to 5:30 pm every day at my job and usually workout in the evenings around 6 pm. By no means do you have to follow this schedule. Once again, this supplement stack schedule is just a sample to give you an idea of how to use these supplements. Anyway, here we go.

Cutting Phase – Supplement Stack Schedule

  • 7 am Upon Waking Up: (150 calories) 24 grams of whey protein, one serving  multivitamins, 2 grams of Fish oil, 100 mg of CoQ 10
  • 9 am Breakfast:  (350 calories) 1 organic egg, 2 organic eggs whites, 2 pieces of organic chicken sausage, half a handful of organic spinach.
  • 1 pm Lunch: (700 calories) Chipotle Chicken Bowl, 2 scoops of pinto beans, 2 scoops chicken, handful of lettuce, half scoop of tomatoes.
  • 4 pm Second Small Lunch: (200 calories) 20 grams of protein in Cookies and Cream Quest Protein Bar. 3 grams of Fish oil. Half a serving of multivitamins.
  • 5:30 pm Pre-Workout: (150 calories) 24 grams of whey protein, 5 grams of creatine monohydrate
  • 6:15 pm – 8 pm: Lifting and Cardio
  • 8:10 pm Post workout: (150 calories) 24 grams of whey protein, 5 grams of creatine monohydrate.
  • 8:30 pm Dinner: (400 calories): Small chicken breast, 1 servings of black beans, and handful of spinach.
  • 10:30: One serving of ZMA, 3 grams of Melatonin and 250 mg of Valerian Root for more restful sleep.
  • Note: This usually comes out between 2100 and 2400 calories varying slight differences in serving sizes. Caloric maintenance for me is around 2500 to 2700 calories.   About 180-210 grams of protein which is great because I am about 190 lbs. I could actually scale the protein back if I really wanted to but I really like this eating plan.

Lean Bulking Phase – Supplement Stack Schedule

  • 7 am Upon Waking Up: (150 calories) 24 grams of whey protein, one serving  multivitamins, 2 grams of Fish oil, 100 mg of CoQ 10
  • 9 am Breakfast:  (650 calories) 1 organic egg, 3 organic eggs whites, 2 pieces of organic chicken sausage, half a handful of organic spinach, whole grain bagel with a spread of organic butter.
  • 1 pm Lunch: (700 calories) Chipotle Chicken Bowl, 2 scoops of pinto beans, 2 scoops chicken, handful of lettuce, half scoop of tomatoes.
  • 4 pm Second Small Lunch: (500 calories) 20 grams of protein in Cookies and Cream Quest Protein Bar. Whole Grain Bagel with a spread of organic butter. 3 grams of Fish oil. Half a serving of multivitamins.
  • 5:30 pm Pre-Workout: (150 calories) 24 grams of whey protein, 5 grams of creatine monohydrate
  • 6:15 pm – 8 pm: Lifting and Cardio
  • 8:10 pm Post workout: (150 calories) 24 grams of whey protein, 5 grams of creatine monohydrate.
  • 8:30 pm Dinner: (500 calories) Small chicken breast, 2 servings of black beans, and handful of spinach.
  • 10:30 pm Bedtime: (200 calories) 20 grams of whey protein in Quest Protein Bar, 3 grams Melatonin, one serving of ZMA, and 500 mg of Valerian Root.
  • Note: This diet usually comes about 2800 to 3100 calories and 200 to 230 grams of protein. This leads to a calorie surplus and I usually gain weight during this phase. I also throw in some of other supplements that I have taken from time to time. Co-enzyme Q 10 is great for heart health. While ZMA and Valerian Root act as natural sedatives for the body and promote restful sleep.

Conclusion

These examples of my supplement stack schedules and eating plans. Now you have an idea of what the day should look like. We have visual on what our nutrition and supplementation. Plus, we know how and when we are supposed to take these supplements. They are supposed to be integrated into your eating plan to produce maximum results.

Now stop everything you doing. Pat yourself on the back and smile. If you have taken action on these posts and have done everything I have suggested, then you need to give yourself some credit. You are the man. Getting jacked and ripped is not easy. That is why most do not embark on this path. It takes balls and hard work. Fortunately, you are ready brake down the barriers and continue making gains. You are going to strengthen your body and mind. Congratulations for choosing to embark on this journey. In the next and final post of the Getting Started Series, we will talk about where to find these supplements and get the best bang for your buck. Basically, make supplementation affordable for the average joe or kid in college. Talk to you guys soon.

To becoming a stronger version of yourself 🙂

Rob

P.S. These are some of my favorite books on Weightlifting and Fitness. Great place to start for beginners. Find link here.

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