Nutrition / Supplement protocols

[workout1234]

Let's hear what you guys are all doing. Here's my current protocol (just recently made some tweaks). Total calories are around 3100 to slow lean gain (maintenance is around 2900 for me). Getting around ~220g protein, ~70g fat, and ~400g carbs give or take per day. Note that not all of my calories are in the table below, just main meals. I also have several snacks and stuff to get the rest in.

	Lifting Days	Cardio Days
4:00am Wake up	Inj. L-Carntine 500-750mg Cialis 10mg Anavar 25mg 2-3x a week on heavy days	Inj. L-Carnitine 500-750mg
4:30am Pre-workout	Coffee 1 cup Taurine 2g Berberine 500mg Pre-workout Shake: - fairlife 2% milk - greek yogurt - 1/2 banana - frozen berries	Coffee 1 cup Taurine 2g Berberine 500mg
5:00am Gym	Intra-workout Shake: - Dextrose 30g - EAAs 10g - Creatine 5g - Himalayan Pink Salt 1g Post-workout shake before leaving Gym: - Whey Isolate 28g	Intra-workout Shake: - EAAs 10g - Creatine 5g - Himalayan Pink Salt 1g Post-workout shake before leaving Gym: - Whey Isolate 28g
7:00am Post-workout	Berberine 500mg NAC 1g TUDCA 500mg Milk Thistle 125mg CoQ10 400mg Taurine 1g Spermidine 10mg Fisetin 100mg CaAKG 1g Omega Fish Oil - 3g Post-workout Meal: - 1/2 banana - rice pudding w/ cinnamon - white rice or potato - chicken - veggies	Same
12:00pm Lunch	Psyllium Husk 1.5g High Protein/Carb, Low Fat meal (eg. 50-60g P, 50-60g C, <15g F) example: Chicken, Brown Rice, Veggies	Same
6:30pm Evening Meal	Berberine 500mg NAC 1g TUDCA 500mg Milk Thistle 125mg Omega Fish Oil - 3g Ashwagandha 600mg Magnesium Glycinate 400mg Phosphatydl Serine 300mg Medium Protein/Fat, Low Carb meal (eg. 20-30g P, 20-30g Fat, < 20g C) example: Cottage cheese, EVOO, nuts	Same
7:30pm Pre-bedtime	Taurine 2g Glycine 3g L-Theanine 200mg HGH 7-10iu (working up to 10, at 8 now)	Same
8:30pm Bed

 

[Sector]

Love the detail you put into this. Looks like a solid plan honestly

 

[Infraredline]

Very detailed indeed, appreciate you sharing! Here are my support supps I use alongside 3iu GH before bed and Thyroid Meds for hypothyroidism. Working on getting a script for TRT as the boys finally gave me the big middle finger

Upon Waking
- 100mg Theanine
- 500mg Acetyl L-Carnitine
- 500mg Dandelion Extract
- 1 Cup of Green / Peppermint tea

Pre-Workout
- 4g Citruline Malate (2:1)
- 4g Betaine Anhydrous
- 4g Beta Alanine
- 2.5g Creapure Creatine Monohydrate
- 1/8 tsp mineral salt (~250mg)

Food Supplements
- 0.5g Kombu Kelp (iodine)
- 2.5 tsp cod liver oil
- 5g Brazil Nuts (selenium)
- Beet Root Powder
- 1 tbsp Apple Cider vinegar diluted before meals with carbs (glycemic control)
- 2 scoops of Protein ~50g protein (Whey, Pea, Rice blend)

Throughout the Day
- Magnesium Glycinate (200mg at 12 and 6)
- 4g Taurine (1g w/ each meal)
- 1000mg Berberine HCL (500mg with each of my 2 higher carb meals)
- 500mg Dandelion Extract (~8hrs after AM dose)
- 100mg Theanine (w/ 6pm Magnesium dose)
- 500mg Saccharomyces boulardii (probiotic)
- 2.5g Creapure Creatine Monohydrate (w/ one of my 2 higher carb meals)
- 8g Psyllium Husk
- 6mg Astaxanthin (skin health, endurance, antioxidant support)
- 1.2g NAC EOD
- Electrolyte powder (post workout)

 

[workout1234]

Very detailed indeed, appreciate you sharing! Here are my support supps I use alongside 3iu GH before bed and Thyroid Meds for hypothyroidism. Working on getting a script for TRT as the boys finally gave me the big middle finger

Upon Waking
- 100mg Theanine
- 500mg Acetyl L-Carnitine
- 500mg Dandelion Extract
- 1 Cup of Green / Peppermint tea

Pre-Workout
- 4g Citruline Malate (2:1)
- 4g Betaine Anhydrous
- 4g Beta Alanine
- 2.5g Creapure Creatine Monohydrate
- 1/8 tsp mineral salt (~250mg)

Food Supplements
- 0.5g Kombu Kelp (iodine)
- 2.5 tsp cod liver oil
- 5g Brazil Nuts (selenium)
- Beet Root Powder
- 1 tbsp Apple Cider vinegar diluted before meals with carbs (glycemic control)
- 2 scoops of Protein ~50g protein (Whey, Pea, Rice blend)

Throughout the Day
- Magnesium Glycinate (200mg at 12 and 6)
- 4g Taurine (1g w/ each meal)
- 1000mg Berberine HCL (500mg with each of my 2 higher carb meals)
- 500mg Dandelion Extract (~8hrs after AM dose)
- 100mg Theanine (w/ 6pm Magnesium dose)
- 500mg Saccharomyces boulardii (probiotic)
- 2.5g Creapure Creatine Monohydrate (w/ one of my 2 higher carb meals)
- 8g Psyllium Husk
- 6mg Astaxanthin (skin health, endurance, antioxidant support)
- 1.2g NAC EOD
- Electrolyte powder (post workout)

Nice, thanks for sharing. Did you need to work up to 8g psyllium husk? I just started adding that, and the first day I tried 3g and got a lot of stomach discomfort and bloated feeling. Went back to 1.5g and will try bumping it up again in a few days.

 

[Infraredline]

Nice, thanks for sharing. Did you need to work up to 8g psyllium husk? I just started adding that, and the first day I tried 3g and got a lot of stomach discomfort and bloated feeling. Went back to 1.5g and will try bumping it up again in a few days.

My diet in general is super high in fiber, so I was fortunate in that it was less of an adjustment for me when I first added it into my routine! But generally speaking I would def not rush into it, best to ease your way up and make sure you are drinking enough water around when you are eating it. I find it can help to mix it into a smoothie, yogurt, or some oatmeal as well, rather than just mixing it into water and consuming it alone. Once you’re adjusted though, your gut will thank you for it!

 

[TheMonteMario]

Morning
500mg - Dandelion Extract
3g - Omega Fish Oil
500mg - TUDCA 500mg
600mg - Milk Thistle
500mg - NAC
100mg - P5P
2g - Taurine (recently added to see if it helps back pumps)

Late afternoon
500mg - Dandelion Extract
2g - Omega Fish Oil
2g - Taurine
Multi vitamin

Night
100mg- Magnesium Glycinate

 

[workout1234]

Picked up some citruline malate 2:1 to try out. Will add 8g to the preworkout shake on lifting days starting tomorrow to see if helps with pumps. I'm not taking the var at the moment (taking a break and rechecking bloods in a couple weeks before adding back), so this is subbing for the 25mg var right now.

 

[Ateam2024]

Picked up some citruline malate 2:1 to try out. Will add 8g to the preworkout shake on lifting days starting tomorrow to see if helps with pumps. I'm not taking the var at the moment (taking a break and rechecking bloods in a couple weeks before adding back), so this is subbing for the 25mg var right now.

you should also get some beta alanine to add to your citrulline, and some salt and i get some great pumps, but i use l-citrulline,himalayin pink salt, ,

 

[BBBG]

Picked up some citruline malate 2:1 to try out. Will add 8g to the preworkout shake on lifting days starting tomorrow to see if helps with pumps. I'm not taking the var at the moment (taking a break and rechecking bloods in a couple weeks before adding back), so this is subbing for the 25mg var right now.

Citruline gets converted to arginine. You can take arginine directly but the stuff tastes bad where Citruline is flavorless.

Arginine will do pretty much the same thing as the cialis that you’re already taking. It’s a vasildialator.

 

[workout1234]

you should also get some beta alanine to add to your citrulline, and some salt and i get some great pumps, but i use l-citrulline,himalayin pink salt, ,

Yup, I already use himalayan pink salt in my intra-drink. I didn't really feel like I got much besides tingles from beta alanine, maybe I need to try it again. Currently the combo of cialis + l-citruline + himalayan salt gives me pretty great pumps. I was doing 25mg anavar on heavy days too, but stopped until my next bloodwork (tomorrow AM) to make sure liver is happy before I continue.

 

[workout1234]

Citruline gets converted to arginine. You can take arginine directly but the stuff tastes bad where Citruline is flavorless.

Arginine will do pretty much the same thing as the cialis that you’re already taking. It’s a vasildialator.

does that mean that the citruline and cialis are a bit redundant? Or there is a benefit to taking both?

 

[BBBG]

does that mean that the citruline and cialis are a bit redundant? Or there is a benefit to taking both?

The Citruline likely doesn’t hold a candle to the cialis.

It’s cheap though, so again, if you like it, use it.

 

[Ateam2024]

Yup, I already use himalayan pink salt in my intra-drink. I didn't really feel like I got much besides tingles from beta alanine, maybe I need to try it again. Currently the combo of cialis + l-citruline + himalayan salt gives me pretty great pumps. I was doing 25mg anavar on heavy days too, but stopped until my next bloodwork (tomorrow AM) to make sure liver is happy before I continue.

from my understanding, beta alanine increases your muscles' carnosine levels, which buffers lactic acid buildup during intense excercise , the buffering effect delays muscle fatigue,, the harmless tingling is just a side effect and can be minimized by taking smaller doses, ,

 

[workout1234]

from my understanding, beta alanine increases your muscles' carnosine levels, which buffers lactic acid buildup during intense excercise , the buffering effect delays muscle fatigue,, the harmless tingling is just a side effect and can be minimized by taking smaller doses, ,

yup, I realize the tingling was harmless, just saying that was all I felt, never really felt that it improved my workouts in any measurable way. For example, the injectable l-carnitine and a caffeine tablet seem to give me more endurance boost during workouts than beta alanine ever did.

My full pre-workout stack:
injectable l-carnitine 600-750mg
caffeine 200mg (just started taking these tablets I got off supplementhunt for pennies, prior to this was drinking a big cup of coffee)
l-citruline malate 2:1 8g
Taurine 4g (was taking 2g x2 a day, but consolidated to just 4g pre-workout)
10mg cialis

That seems to be working really well for me. Great pumps, great vascularity like frigging google maps, good energy/alertness without any jitters, good endurance to push through 1hr of intense exercise. I may try beta alanine again later to test, just wasn't too impressed last time. I wonder if it's somewhat redundant or the benefit is masked by something else I'm taking so I didn't notice it?

 

[Ateam2024]

yup, I realize the tingling was harmless, just saying that was all I felt, never really felt that it improved my workouts in any measurable way. For example, the injectable l-carnitine and a caffeine tablet seem to give me more endurance boost during workouts than beta alanine ever did.

My full pre-workout stack:
injectable l-carnitine 600-750mg
caffeine 200mg (just started taking these tablets I got off supplementhunt for pennies, prior to this was drinking a big cup of coffee)
l-citruline malate 2:1 8g
Taurine 4g (was taking 2g x2 a day, but consolidated to just 4g pre-workout)
10mg cialis

That seems to be working really well for me. Great pumps, great vascularity like frigging google maps, good energy/alertness without any jitters, good endurance to push through 1hr of intense exercise. I may try beta alanine again later to test, just wasn't too impressed last time. I wonder if it's somewhat redundant or the benefit is masked by something else I'm taking so I didn't notice it?

yeah , beta isn't a game changer by any means and that is a great stack you have without it, Pumps must feel insane,

 

[Catteni]

Hey guys here is what I am currently taking for overall wellness every AM:

Max Amino Caps (Country Life) x4	Muscle growth, recovery, energy
Mens Multi (Health by Habit) x1	General Multivitamin
Catch Free Omega (Wileys Finest) x2	General Omega fatty acids
Pros-T (Life Seasons) x2	General Prostate support
Sunflower Lecithin (365 Whole Foods) 1200mg x2	Vitality
L-Citruline (Horbaach) 2400mg x3	Vitality
Pygeum (Swanson) 250mg x2	Vitality
Ashwagandha (Oregon's Wild Harvest) 1200mg x2	Vitality
Maca (Oregon's Wild Harvest) 1230mg x2	Vitality
NAC (Bluebonnet) 500mg x1	Glutathione pre-cursor, Detox, Antioxidant
Glutathione (K4L kit) 200mg IM M/W/F	Detox
Copper (Thorne) 2mg EOD	Vitality
Selenium (Thorne) 200mcg EOD	Vitality
BPC-157 TB-500 1mg/4mg SQ M/W/F (K4L kit, wont get a blended kit next time)	Recovery, tendonitis
Tesamorelin 2mg SQ nightly (Nexaph, using different source next time)	GH stimulation
Tirzepatide 5mg SQ every 10d	Food noise reduction, BG support, GIP/GLP-1

At night post workout:

Creatine (Naked) 5g	Athletic performance
L-Glutamine (Naked) 5g	Muscle recovery
Magnesium Citrate (CALM unflavored) 325mg	Sleep, Gut

Question: I have been doing research and recommended the following cycle supplements:

Milk Thistle (Oregon's Wild Harvest, picked up haven't started yet) x3	Liver Detox
Berberine (Life Seasons Essentials, picked up haven't started yet) 1000mg	Blood glucose mgmt (on 6ius HGH nightly)
Taurine (Country Life, picked up haven't started yet) 500mg	Cramps (currently on Var 50mg)
Nattokinase (Solaray) 100mg	CV health, reduce blood viscosity, blood pressure mgmt
Red Yeast Rice + CoQ10 (Jarrow Formulas 1200mg/100mg	Cholesterol support
Yohimbe (Sprout's liquid dropper, picked up haven't started) 333mg per 30 drops/1ml	Fat loss, athletic performance
Astragalus (Sprout's, picked up haven't started) 470mg	Kidney support
L-Arginine (Now, picked up haven't started) 1g	Nitric oxide for protein synth, blood pressure mgmt
Inj L-Carnitine IM (DNA pharma, just ordered some) 600mg/ml	Pre-workout
TUDCA (Nutricost, just ordered some) 250mg	Liver Detox

How much is "too much" though? On the last table ^above thoughts on what to keep? Also, in general critiques of the higher two tables as well.

 

[newguy2]

Let's hear what you guys are all doing. Here's my current protocol (just recently made some tweaks). Total calories are around 3100 to slow lean gain (maintenance is around 2900 for me). Getting around ~220g protein, ~70g fat, and ~400g carbs give or take per day. Note that not all of my calories are in the table below, just main meals. I also have several snacks and stuff to get the rest in.

	Lifting Days	Cardio Days
4:00am Wake up	Inj. L-Carntine 500-750mg Cialis 10mg Anavar 25mg 2-3x a week on heavy days	Inj. L-Carnitine 500-750mg
4:30am Pre-workout	Coffee 1 cup Taurine 2g Berberine 500mg Pre-workout Shake: - fairlife 2% milk - greek yogurt - 1/2 banana - frozen berries	Coffee 1 cup Taurine 2g Berberine 500mg
5:00am Gym	Intra-workout Shake: - Dextrose 30g - EAAs 10g - Creatine 5g - Himalayan Pink Salt 1g Post-workout shake before leaving Gym: - Whey Isolate 28g	Intra-workout Shake: - EAAs 10g - Creatine 5g - Himalayan Pink Salt 1g Post-workout shake before leaving Gym: - Whey Isolate 28g
7:00am Post-workout	Berberine 500mg NAC 1g TUDCA 500mg Milk Thistle 125mg CoQ10 400mg Taurine 1g Spermidine 10mg Fisetin 100mg CaAKG 1g Omega Fish Oil - 3g Post-workout Meal: - 1/2 banana - rice pudding w/ cinnamon - white rice or potato - chicken - veggies	Same
12:00pm Lunch	Psyllium Husk 1.5g High Protein/Carb, Low Fat meal (eg. 50-60g P, 50-60g C, <15g F) example: Chicken, Brown Rice, Veggies	Same
6:30pm Evening Meal	Berberine 500mg NAC 1g TUDCA 500mg Milk Thistle 125mg Omega Fish Oil - 3g Ashwagandha 600mg Magnesium Glycinate 400mg Phosphatydl Serine 300mg Medium Protein/Fat, Low Carb meal (eg. 20-30g P, 20-30g Fat, < 20g C) example: Cottage cheese, EVOO, nuts	Same
7:30pm Pre-bedtime	Taurine 2g Glycine 3g L-Theanine 200mg HGH 7-10iu (working up to 10, at 8 now)	Same
8:30pm Bed

Curious about the Berberine. I see a lot of guys taking it. I assume it is for insulin sensitivity? This is a topic that I have not really grasped yet.

 

[Catteni]

Curious about the Berberine. I see a lot of guys taking it. I assume it is for insulin sensitivity? This is a topic that I have not really grasped yet.

Berberine from plants is a natural way to lower blood glucose d/t HGH-IGF insulin resistance avoiding the use of Metformin etc.

 

[newguy2]

Berberine from plants is a natural way to lower blood glucose d/t HGH-IGF insulin resistance avoiding the use of Metformin etc.

But what is the purpose, to eat high carb diet and not store as fat, utilize the carbs better?

 

[Catteni]

But what is the purpose, to eat high carb diet and not store as fat, utilize the carbs better?

Since on GH and becoming insulin resistant you dont want elevated BG or A1C. Dont want to inhibit fat loss or muscle growth bc of mismanaged glucose and utilize the carbs effectively.