T Nation

Please Critique My Supplement Plan


#1

I read an article recently that listed out the best supplements for natural lifters and when they should take them. I took that and built the following plan. I’m hoping for some critiques so I can make this perfect.

Background info about me: Been lifting for about 6 months now. I’m 5’9", 200lb. Started at 220 and been as low as 191. My bodyfat has dropped from 24% to 14%, and ideally I’d like to keep going down until I hit 10% while still maintaining/building lean muscle mass (everyone’s dream, right?). I’m following the zone diet, eating 21 blocks a day. I do rep PRs, not 1RM. They are Deadlift: 8x315, Bench: 8x225, Press: 8x120, Squat: 5x275 (bum knees).

Now for the plan:

Wake up and take two scoops of ON Gold Standard Naturally Flavored Whey Protein, mixed with 1tsp of Arginine.

With Breakfast, take one scoop of Xtend BCAAs, 2tsps of Glutamine, 4 capsules of Carnitine from Kaged Muscle, and a dose of Flameout

Pre-Workout: 1 scoop of whey protein, 1tsp of Creatine, 1/2 tsp of Beta-Alanine, 1tsp of Arginine, 1 tsp of Glutamine, and 4 caps Carnitine.

During workout: Sip one scoop of Xtend BCAAs

Post-Workout: 2 scoops Whey, 1/2 scoop ON GS Naturally Flavored Casein, 1 tsp Creatine, 1/2 tsp Beta-Alanine, 4 caps Carnitine. On the drive home, sip 2 scoops Vitargo.

Before Bed: 2 scoops Casein, 3 caps ZMA, 4 caps Carnitine.

I think the math comes out to about 1170 calories from the proteins and Vitargo.

Any thoughts? Thanks!


#2

No means an expert on anything, but this looks damned expensive. Plus is ~390g protein from supps well… necessary?


#3

Has anything changed since you started this plan?

That would be the most important part for me. If it works, do it. If it doesn’t, then don’t.


#4

If you buy in bulk, it’s expensive the first go, ~$500, but after that it’s only about $200 or so a month which (for me) is manageable. As for the protein, it’s 180G from supps per day. 7.5 servings at 24G per serving. Add in the protein blocks I’m eating and I’m at 369G of protein for the day, which is about 1.85x my bodyweight. Stuff I’ve read says between 1.5-2x bodyweight is the goal for building lean muscle mass.


#5

As for has anything changed, I’m just starting out on it (first week), but wanted to get some ideas while it’s still early.

My workouts have felt great. I haven’t gotten tired during them at all. I’m not starving throughout the day like I was just following the zone diet, so that’s a plus, and I’m not feeling any soreness or tiredness the next day, which for me is very important. I’m on a 6 day a week workout schedule with rest on Sundays. I hit each bodypart twice a week minimum, and recovery is key to my routine.


#6

Fair enough


#7

You might be on to something then. Give it some time. If you come out the other side in a few months bigger and stronger then it probably worked.

Its tricky though. Starting multiple supps at once can confound whether or not it is one that works well for you or the whole enchilada.

Either way, hard to argue with results.